Posts

suicide blimp

Post this on OnlyFlags

/in /QIC:
PAX: , , , ,

Pre-blast for today’s workout gave all of the details of what was to come. Those in attendance choose to fight the heat to get stronger.

Warmup: Slow mosey from the parking lot towards the other parking lot, with a stop at the picnic shelter for some goooooood mornings. Once we arrived at the other lot and commented how little of the field construction materials remained, we did some side straddle hops and daisy pickers.

The Thang: Suicide B.L.I.M.P.S

Using the parking lot light poles as distance markers for each new exercise that was introduced, with the curb serving as the start/finish point. Exercises were as follows:

B-Burpees (5)

L-Lunges (10)

I-Imperial Walkers (15/side)

M-Merkins (20)

P-Plank Jacks (25)

S-Squats (30)

Workout was a stack-em, where each round we repeated the prior exercises and added a new light pole/exercise. Stack until you spell BLIMPS.

Curb–> B –> Curb

Curb –>B –> L –> Curb

Curb –>B –> L –> I –> Curb… etc

After spelling BLIMPS, we worked our way back down to B, removing one light pole/exercise each round. (BLIMP, BLIM, BLI, BL, B)

At this point we were all cooked, so we moseyed to the amphitheater for some preachers chair and dips,  moseyed to the picnic shelter for some more preachers chair and dips, then to the tennis courts for mary. 

Mary was popcorn around the circle, throwing a found pickle ball at the next popcorn leader. Everyone went the extra mile to come up with an ab exercise more miserable than the one before.

COT: T-Claps to @TomTom for jumping back in with both feet after time away. T-Claps to @Abe for leading the backpack drive for SouthWake. Prayer requests for PAX who are training for assorted events, safe travels for @abe as he heads to Tennessee.

 

 

U-Turn 5-13-2023

Respect The 1st F

/in /QIC:
PAX: , , , , , , , , , , , , , ,

Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

7 Jedi of Disney

/in /QIC:
PAX: , , , , , ,

FNGs: No

Warm Up: Yes – Mozy around the soccer field, Billy Mays Haze, Daisy Pickers, Franks

The Workout: Of Course!

  • Balls to Wall to Plank to Balls to Wall (3x)
  • Mozy to the Stadium entrance
  • Thing – repeat below 2x, increase to 10 reps 2x, increase to 15 reps last round
    • 5x Merkins
    • Sprint to next set of stairs
    • 5x Squats
    • Up Stairs
    • 5x Star Jumps
    • Sprint to top of other stairs
    • 5x WW2s
    • Bottom of stairs
    • 5x Merkins
  • Mozy back to the flag but make some stops along the way
    • Mountain Climbers
    • Poop Eaters

Mary: Yup

  • Requested exercises from PAX
    • Low Slow Flutters
    • Box Cutters

Announcements: Not really

T-Claps (Recognition): Great work TomTom for joining the Travis Manion cleanup crew last weekend and welcome back Kotter :-P.  Also thanks for the Q support today!!!

Prayer: Bobby Bs son Walt is on the mend – thanks for your prayers

Heartbreak at KG

/in /QIC:
PAX: , ,

4 PAX came out to Kenny’s Grave. We took a field trip that an old school HIM (Yosef) once took me to. The hill at Parker Pointe pool was great for killing the legs.

Mosey
Warm up on the way to hill
Good mornings
SSH
Mtn climbers

Heartbreak 1, 2, 3’s
100 hand release merkins
200 groiners
300 squat jumps

Indian run back

Mary
Double triangle crunch
Pretzels
Out and ups
LBC’s

Great work PAX.

BS Out!

Waldo

Where is Waldo?

/in /QIC:
PAX: , , , , , , , , , , , ,

EC:  Emeril, TomTom, UTI et al

FNGs: Not today

Warm Up: pffffft. we show up ready to go at the John.

The Workout:  Standard 5 mile route – The Grinch

Mary:  Short on time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Skidmark for feeling good enough to run!

Prayer:  UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.

Skidmark took us out. Always an honor to lead

U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter

/in /QIC:
PAX: , , , , , , , , , , , , , ,

15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).

Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.

Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:

  • 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
  • Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
  • Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)

During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!

In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!

Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.

Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.

Prayer Requests: Injured PAX.

Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below.

 

Cletus Rules!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , ,

Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

All Aboard the Warbucks Express

/in /QIC:
PAX: , , , , , , , , , , , , ,

FNGs: Welcome Alpo!

Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.

The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.

Circled up for howling monkeys followed by 20 merkins. We did this twice.

Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.

Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.

Announcements: Picnic 7/30, 1776 workout next week.

T-Claps (Recognition): strong work by all this morning.

Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out

Did you hear that?

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

EC: Emeril, Yoshi, et al

FNGs: none

Warm Up: Circled up and discussed the route.

The Workout:

16 PAX showed up for the scooter route.

 

 

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition):  PAX picking up the 6.

Prayer: Lipstick and his family, Boy George and Bernie traveling this week for their race, Davis and his family, unspoken.

YHC took us out. Thank you for the opportunity to lead.

Violet Snake

/in , /QIC:
PAX: , , , , , ,

FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups

After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.