FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
FNGs:
None
Warm Up:
SSH x10
Frankenstein x10
Daisy Pickers x10
Windmills x10
Butt Kickers x10
The Workout:
We ran
Mary:
Various yoga stretching poses
Announcements:
Races up coming
Prayer:
Unspoken
FNGs: None
Warm Up:
SSH x20 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
The Workout:
5+ miles (Great job picking up the 6!)
Announcements:
May Challenge
T-Claps (Recognition):
See above
Prayer:
Fumunga is a dad! Prayers for his wife and new baby and for rest.
Gump – recovering from Covid
FNGs: None
Warm Up:
Mosey lap around the parking lot. YHC confirmed that
YHC confirmed that 16-bit was running the Holly Springs Half Marathon, so per the pre-blast promise the workout had to stay HS Half friendly. This played into the selection for the main event.
SSH x15 IC
Cherry Picker x10 IC
Standard Merkin x10
Breakdancer x10 IC
The Workout:
Mosey over to the wall and YHC retried his trusty NCSU deck of cards.
Different suites as follows:
Diamonds – Diamond Merkins
Hearts – Balls to the Wall IC
Clubs – Squats (would have been Star Jumps if 16-bit wasn’t there)
Spades – dealers choice
All numbered cards were that many reps, all face cards were 10. Pax were teased about there being jokers but weren’t told what they were until we found one half way through.
Jokers – 5x Double Merkin Burpees. Shuffle the joker back into the remaining cards
Pax were told that the deck workout would end when only 2 cards were in the deck. We ended up drawing 14 Jokers for 70 double merkin burpees! Lots of calls for no whammy by the end.
Mary:
Circle up in the parking lot.
Low slow flutter x10 IC
LBC x10 IC
Announcements:
HS Half is THIS Saturday. Come cheer. Groundpounder is canceled.
Frosty CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):
16-bit for getting after it with the half this weekend. Hopefully the workout lived up to the promise.
Prayer:
Quiver & his family
YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.
FNGs: No Way
Warm Up:
Lap in parking lot with slides and carioca on parking lines
Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25
The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later
Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps
Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R
Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15
Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24
T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG
Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels
Great job by all HIM! Until next time…
BS Out!
FNGs: None
Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.
Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!
The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of block exercises called by the remaining 8 Pax.
Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.
Announcements: Christmas party coming up likely at Pablo’s place.
T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.
Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.
10 PAX came out to KG this hot and humid morning. Once again it was a pleasure to lead this group.
FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice. John Cusacked to our starting point. Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock. John Cusacked to Corner 3 – 15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15 front lifts, 15 bus driver IC. Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO. John Cusacked back to Corner 1. Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away. The loss of unborn children (miscarriages). Unspoken
PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx
FNG: Hump Day
EC: H1N1
Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO
The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.
Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders
Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery
Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.
Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field
Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches
The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.
Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups
Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.
(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND
Announcements:
FB slack, CSAUP Odyssey, Norms departure
Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken
Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!
BS Out!
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.