Posts

High Intensity Boot Camp

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

YHC signed up to Q Paradise City with every intention of helping it earn its High Intensity Boot Camp badge and possible setting a distance record for the AO in the process.

Ran over to arrive at 0515 to see some ECers out there – Yogurt, Pablo, Emeril, Dawgpound, Buford, and YHC rolled out a minute late (something about waiting for Dawgpound) and got some bonus miles in.

Come show time it was clear we were going to be an intimate 8 today. 0545 came around and we were off.

FNGs: None
Warm Up:

Mosey to the ticket booth, circle up in squat hold for x10 IC Smuf Jacks

Mosey to opposite corner of park for x10 windmill IC

Mosey back to basketball court for x10 reverse merkins
The Workout:

Mosey to the bottom of the ramp. Pax were promised getting to visualize finishing HS Half in a few weeks so we spent some quality time on the ramp.

First stop – run from the concrete/asphalt change to the 1st foul ball market, do 5 star jumps, then back. Next trip up go to the 2nd market. Repeat all the way through the 5 markers.

Pax then picked up the 6 and assembled for an indian run counterclockwise around the park. We stopped at the corner opposite the bottom of the ramp for 10x Frankenstein’s and then continued our indian run back to the bottom of the ramp. During this portion pax were instructed to come up with a workout for our next set of  ramp repeats, but they were warned that if they were easy we would be doing ramp runs based on lightpoles (13 of them) instead of foul ball markers.

Dawgpound request t-merkins (hand release with shoulder blades pinched at the top) and YHC decided those were challenging enough to do at foul ball markers, so we repeated the last ramp repeats but with t-merkins instead.

Pax then assembled for an indian run clockwise around the park. We stopped at the opposite corner for imperial walkers x10 IC. We then stopped again at the guard rail for russian dips x10 IC at the request of Emeril (YHC aims to please when reasonable). We finished the indian run to the bottom of the ramp and YHC asked Yogurt if he wanted foul ball marker or light pole repeats – Yogurt selected light poles (of course – there’s a reason YHC picked him to choose!) and YHC selected squats to go with that. So we did ramp repeats to each light pole with 3x squats at each stop.

This was great, but it took quite a while. YHC got so focused trying to keep up with Snap that I noticed rather suddenly that we had only 4 minutes left. YHC called for pax to come down on their next ramp repeat and head to the basketball courts for mary – apparently this was not well received as most pax finished out the last set and took their time to the basketball court. Blaming that one on not enough blood left in the brain to understand what “stay at the bottom” means.

Mary:

Freddier Mercury x10 IC

Homer to Marge – x5 IC per leg

Pidgeon pose – x10 per leg (at the request of Emeril)
Announcements:

Frosty CSAUP December 7th – sign up:

Christmas party December 14th – location is being confirmed

After this workout the web team decided Paradise City had earned its High Intensity (Running) Boot Camp designation and that is now reflected on the website. Should help us not kill an FNG.
T-Claps (Recognition):

Snap for properly dusting YHC on the last ramp repeat. Dude is for real fast.
Prayer:

Pablo’s mom going to doctor today

Emeril’s wife is picking up his parents this weekend for them to move down/in with them

Developing a Reputation

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

17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.

Rain or Shine

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

EC:  Nemo, Redenbacher, UTI

FNGs:  Not today.

Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.

The Workout:

We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.

3 Mile Route:

 

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

 

Mary:   Still MIA.

Announcements:   Check Slack and Facebook.

T-Claps (Recognition):  All PAX for showing up in the rain to get some miles in. Good work men.

Prayer:  Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.

YHC took us out. Always an honor to lead.

Mumblechatter on fleek

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

Today was brought to you by the numbers 4 & 1.

FNGs: Scared em all away.

EC: Warbucks, Emeril, 187, Dawgpound, ShamWow! (UTI ran a +2 mile route from his house to the AO)
Warm Up: Mosey around the HT Lot – Remember the route… Back to the flag, circle up. Let the Mumblechatter begin… SSH x50 (we would have stopped at 41, but that was too obvious, plus UTI and Warbucks clearly had their Wheaties this morning…). Seal Claps x10, Overhead x10, Sir Fazio x10, Seal Claps x10, Overhead x10,  The entire warm up cadence was basically inaudible with the excessive mumblechatter and 41’s thrown in versus the running counts. Not to mention YHC took a rash of shit from just about everyone. Love you guys. It truly is an honor to lead.
The Workout: Two lines of 5 formed for the Bataan Death March Indian Run. Two laps around the AO with 1 PAX dropping for 5x diamond merkins and catching all the way up to the front on lap 1. Lap 2 x10.  Back to the Flag, circle up SSH x41, Seal Claps x10, Overhead x10.

Mosey to the back lot. PAX split again into two lines of 5. 1 line on the wall, other line in front. Something like this:

Round 1 – BTTW/SSH x41 IC switch.

Round 2 – Wall Sit/Smurf Jacks x41 IC, switch.

Round 3 – BTTW/SSH x41, switch

Circle up for a short Plankorama x10: Peter Parkers, Left arm/Right arm Up, Standard Merkins

Mosey down to the dark side of HS…(The greenway behind HT and the retaining wall) – Two groups of 5 again:

Round 1 – BTTW/Diamond Merkins with a 41 count, switch

Round 2 – Wall Sit/Standard Merkins 41 count, switch

Mosey back to the flag to find Mary.

Also, if you ever wonder why I bring so many SSH’s into my Q… https://www.fitandme.com/benefits-of-jumping-jacks/

Mary: Even Harris Teeter’s “Associate #128 was calling security about the verbal hazing going on. Overhead announcement: “Security has been alerted, something something something”,  On with the show: 41 WWII, 41 Freddy Mercury, 41 LBC, Have a nice day!
Announcements: Basically a bunch of vague announcements. Maybe there is a Holiday party at some point, Maybe there is a CSAUP? Happy Birthday today to Quiver’s wife (that was about the only thing definitive).  Join me on Thursday for my actual B-Day Q at Disney…
T-Claps (Recognition): UTI for his out and back from home.
Prayer: YHC took us out

Patches O’Houlihan secrets of dodgeball

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

EC: UTI, Axe, 187, Full House, Cupid

ME: Axe, Crab Legs, Cupid, Da Business, Fram, Full House, Noah’s Ark, Oboe,  Redenbacher, Snap, UTI, 187 ,16-bit

FNGs: None

Warm Up: Good mornings, SSH, daisy pickers, fazio arm circles, seal claps, overhead claps, Moroccan night club, shoulder taps

The Workout: Two teams of 6 split into Indian run around Womble baseball fields, last man 5x merkins then sprint to the front.  Proceeded to tennis courts for Average Joe’s vs. Globo Gym.  Apparently Fram used to be a professional dodge ball player, who knew!  Two teams of six competed, if you were knocked out 15 merkins, second time, 10 burpees, third time 25 prisoner squats, fourth time 10 merkins, 10 star jumps, fifth time 15 wide plank merkins and 15 monkey humpers.

Mary: WWII’s, LBC’s, Freddy Mercury, American hammer, homer to marge, UTI prompted pickle pounders…apparently needed more ball work, have a nice day

Announcements: F3 picnic Saturday 11-2 Harris Lake shelter

T-Claps (Recognition): Great to see Crap Legs out today!

Prayer: Oboe, had to put down his dog yesterday, 16 years old.  Healing, strength and continued prayers for Crab Legs and Noah’s Ark, unspoken.  Health of all PAX and those training for half/marathon’s coming up.

 

Everything else was spot on…

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

After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

This rock has sharp edges

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


Another glorious morning at the nutcracker. Pre beast created some mumble chatter about getting in an easy workout.
Few of the purple cobra pax made the trip to the nut. Pax 15 strong showed up and the smell of the dump contributed to all the yapping. Pain sticks in full effect for this one…

Pax: Moby, the natural, alpine, emeril, chips, peeping Tom, UTI, pumpkin spice, Pablo, particle board, blue hen, breach, da business, dumbo & YHC  

EC: blue hen, emeril, Pablo, UTI, YHC (sorry if I forgot anyone else)
FNGs:none
Warm Up:jog around the lot, circled up for good morning x 10, morrican night clubs ICx 20 into seal claps x 15 into t-claps x 20 recover. Clock merkins 1-6
The Workout:split into groups of 5  Did two rounds of exercises x 2  rule was pain stick cannot touch the ground or one did monkey humpers x 10

round one group did chest presses with pain sticks, over head press with rocks, bear crawled across soccer field and jogged back around track  rinse and repeat

round two squats with pain sticks, triceps extensions, bunny hop across field and jog around track  rinse and repeat

we lunged walked with rocks and sticks back to rock pile, met in front for mary

Mary:low slow flutter ICx 30, American hammers ICx 10, homer to marge ICx 20, dying cockroach ICx 10, diamond merkins x 20
Announcements:picnic this weekend 11-2 Sharon Harris
T-Claps (Recognition):
Prayer:YHC took us out

0.0 miles is a long ways to go

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

It was almost 60 degrees this morning when 8 HIM gathered in the gloom for a 0.0 mile beat down. There was one PAX present for EC – UTI. Flag is planted and we circle up on the basketball courts ready to start the week off right!

EC: UTI. One is the loneliest number…

FNG: None.

Warm Up: SSH, Abe Vigoda, Fazio arm circles (F/R), Seal claps, Overhead claps, Imperial Walkers, Hillbillies.

The Workout: Partner up for accountability. Bear crawl from the basketball court up the hill toward the tennis courts to the end of the guardrail. Stop for 2 sets of Irkins, Dirkins, and Dips. Thanks to Lucky Charms for the strong counting all morning!

We continue up the hill to the tennis courts via a crab walk. This seemed like a better idea on my couch than it did in the gloom. Note taken. At the top of the hill we stop again for a Lazy Dora with your partner.

Lazy Dora:
100 merkins. Partner holds plank and switch every 10 reps.
200 WWIIs. Partner holds 6″ and switch every 20 reps.
300 squats. Partner squat hold and switch every 30 reps.

Leaving the top of the hill headed back down, bunny hop to the top of the guardrail. At this point the arms are too smoked for Irkins or Dirkins so we do 20 dips and keep moving. Our next mode of transportation is Lt. Dans (1 squat then 2 lunge steps) back to the basketball court. With Lt. Dans we increased reps from 1-5 and then back down.

Mary: I think Mary might have been hanging out with Midget today. Neither were present but we had 5 minutes to kill so might as well do some more work! Big boy sit ups, Homer to Marge, pickle pounders, Have a nice day!

Announcements: Picnic (sign up for things we need), GrowRuck (contact Pablo for details).

T-Claps (Recognition): Wallaby. Welcome back to the gloom brother!

Prayer: UTI uncle (fell out of a deer stand), unspoken.

It’s always a pleasure to lead you men in the gloom. Thanks for the opportunity and I’ll try to do better next time!

3 Qs Are Better Than 1

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

We had some lines cross as we geared up for the Dads workout.  ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet.  Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn.  We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”.  Good times were had by all and the weather was glorious.  Read below 🙂

FNGs: 0

Warm Up:  Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH

The Workout:

Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says…  YHC got out first, point made (I never listen to ShamWow!)

Thang 2 – Zombie Dodgeball – Started with YHC.  He hit people with the ball until they were all hitting the other people with the ball.  We lost track of who was a Zombie and who wasnt until it was just chaos.  But fun chaos anyway.

Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other.  Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game.  We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball.  It was fun, everyone won.

Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart.  If someone from your team passed under your legs you were unfrozen and back in the game.  We played this more than a few times.  Swish was a monster in this game, juking all over the place.

Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.

Announcements:  2nd F at Dunkin’

T-Claps (Recognition):  Swish – Nice jukes.

Prayer: The defending South Wake Beer Mile Champions.  The kids were all very worried about you…  Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O

That time that Burt Reynolds Fartsacked….

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

Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.