UTI Joins Crazy Time – The Last Murph

December 28, 2018/in Crazy Time /QIC: Pikachu
PAX: Crosby, Gumby, Lipstick, Pikachu, UTI

UTI caught the Crazy Time bug from Lipstick and joined us for the last Crazy Time Murph for a while. Beginning in 2019 Crazy Time will morph into a pre-set workout changing monthly. It will be murph-like (set running and exercise counts done OYO) but will change every month. The year of the Murph is over – your weekly Murph needs can still be met through Tea Time on Monday nights.

Warm Up:

1 Mile run
The Workout:

100 Pull Ups

200 Merkins

300 Squats
Mary:

Pax went off to EC/their own workouts
Announcements: N/A
Prayer: N/A

Nemo’s Last Stand

December 28, 2018/in Disney /QIC: Nemo
PAX: Bobby Dall, Deadbolt, Draper, Kid Cracker, Lipstick, Mookie, Nemo, Pac-Man, Pikachu, Puddles, UTI, Warbucks

14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC. It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead. I look forward to guest Q’ing sites around South Wake in 2019.

Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles.
The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing. Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start.
Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders
Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k
Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out

Space: the final frontier. These are the voyages of the starship R4TJ

December 26, 2018/in Running 4 the John /QIC: UTI
PAX: Cowboy, Lipstick, Slide Rule, UTI, Warbucks, Yogurt

EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting. This EC wasn’t scheduled, announced, or intended but it happened. Since it wasn’t advertised YHC ran alone.

Warm Up: Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot… You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand. You know… that one 🙂

The Workout: The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces. The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector. Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.

As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam. The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”. Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector. The trek up “Bass Lake” felt as though it was up-hill with no end in site.

We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”. It was on this route that we came across our comrade Bernie on what appeared to be a solo mission. We bid him good luck as he headed into the uncharted territory that we were just about to escape. In nearly the same instant, Lipstick appeared, he had freed himself from the mysterious blue box. It must not have been a horrible event – he looked quite relieved.

Back onto “Main Street” we were nearly home. Soon enough we were back at Ting. Mission Accomplished.

Mary: Who is this “Mary” you speak of?

Announcements:

Dec 29 – Heartbreak Soulcrusher Challenge – see Boy George. Potential for a modified U-Turn
Jan 1? – Mumblechatter about a New Years Day convergence, I’ll reach out to Peeping Tom to see if we can get some details.
Week of Jan 7 – Q-Source begins, check out the post from Slide Rule aka Corey Winton for details. Slack or Facebook.

Prayer: Stay safe between now and the new year. Keep Posting!!!

Up for something new?

December 26, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Accordian, Blue Hen, Chips, Cowboy, Dawgpound, Dumbo, Emeril, Lipstick, M4L, Moby, Mookie, Peak Week, Peeping Tom, Pikachu, Skidmark, Slide Rule, Straight Cash, UTI

Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.

Accountability

December 22, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Brexit, Cowboy, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Full House, Hasselhoff, Nemo, Oh Yeah, Pac-Man, Pikachu, Pilgrim, Psi, Roger Roger, Sassy, Shredder, Skidmark, Slide Rule, Slurpee, UTI

Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Pffffttttt….. You Call That A Tag!?

December 18, 2018/in Purple Cobra /QIC: UTI
PAX: 187, Banana Seat, Brickhouse, Chips, Dawgpound, DoubleD, Dumbo, Emeril, M4L, Nemo, Pac-Man, Peeping Tom, Rut, Straight Cash, UTI, Yogurt

Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly. I remembered all of the workouts and counting was on point.

4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
11s – Star Jumps > Sprint > Mountain Climbers
4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂 Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

#MumbleChatter about Purple Cobras being closed next week for Christmas Day. I hear Average Joe’s might be open…
Brickhouse’s son has officially left for service with the Marines
Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

Mike Lee, Pastor at Hope
Double D’s wife, recovering from surgery
Noah’s Ark headed for surgery

VS

NO CONTEST!!! – UTI WINS!

Glow Ball

December 17, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Brony, Chips, Cowboy, Dawgpound, Doc, Emeril, Homie, Ironic, Lipstick, Lucky Charms, M4L, Moby, Peak Week, Pumpkin Spice, Shredder, Skidmark, Slide Rule, Straight Cash, Tailpipe, UTI, Wiggly, Yogurt

Dawgpound posting for Blue Hen

Warm Up:

The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.

Boat Canoe X 20 (Fan Favorite)
Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
Good mornings X 20
Merkins X 20

The Workout:

From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.

Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).

Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.

After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.

Mary:

6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).

Announcements:
Prayer:

It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.

R4TJ: ♪ ♫ I got the – there ain’t no paper in the john – blues ♪ ♫

December 12, 2018/in Running 4 the John /QIC: UTI
PAX: Chips, Cowboy, Crab Legs, Dawgpound, Dumbo, LED, Lipstick, Pac-Man, Skidmark, Slide Rule, Straight Cash, UTI

Image result for empty toilet paper roll meme

Warm Up: Side Straddle Hops, Frankensteins, Right over left, Reverse, Burpees for the late ones

The Workout: We decided to play it safe and stay on the well lit streets so we could see the ice. Following Main St down to the carwash near townhall and continuing on to Womble. Everyone was told to set the distance to OYO. Some turned at the carwash, others at Hunt, and some folks took a spin around the park before heading back. The Q (YHC) went back for the “six” from the carwash to make sure everyone knew the turning spots for 3 vs 5 miles.

There was a john stop attempted but there was a paper supply issue…

Mary: Nope

Announcements: Check your social media outlet of choice for more detail.

Welcome FNG Anchovy – Thanks LED for bringing him out!
CSAUP on Saturday
XMas party at M4Ls
Suggly Sweater
Pac-Man leading the charge to see more Twitter action from South Wake. Talk to him about what he is posting and get out there
Slack is Back – See SlideRule

Prayer:

Pablo’s Mom
AusFardt – https://www.caringbridge.org/visit/ericneumann2
Mr Softee – https://www.gofundme.com/sugry-matters-of-the-heart?member=1257082&fbclid=IwAR0hxfRZdgLRBAFEVGuGNZNbjMsPzgINfcFkiaNy8DScmqP14vmvpzkZQz8

ATMs at the Bank

December 11, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Deadbolt, Dumbo, Gump, Lipstick, Peeping Tom, Puddles, R22, UTI, Warbucks, Wiggly

It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!

Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:

Monkey Humpers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.

Partner 1: BTTW

Partner 2: WWIIs x15

switch and then changed the ab exercise to Boat Canoes followed by LBCs

Mosey to PNC bank lot next door. Since we were at the bank we did ATMs

10 Alternating Shoulder Tap Merkins

10 Tempo Merkins

10 Merkins

followed by a lap around the bank and through the ATM line. Repeat x3

Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl

BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!

Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10

Announcements: CSAUP is THIS Saturday

Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.

Don’t Grab the Crunchy Leaves

December 8, 2018/in U Turn /QIC: Pikachu
PAX: 187, Banana Seat, Bernie, Blue Hen, Dauber, Deadbolt, Doc, Dovetail, Dumbo, Glamper, H1N1, Moby, Nemo, Oh Yeah, Oyster, Pac-Man, Pikachu, Sassy, Skidmark, Slide Rule, Slots, UTI, Warbucks, Wrangler

A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

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VS

NO CONTEST!!! – UTI WINS!