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Cram it up your cramhole, La Fleur!

/in , /QIC:
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In the pre-blast I took it upon myself to shame the site Q for missing his Q last week.  In reality you should have a look at the Purple Cobras Q sheet this year.  Dude spent some time without any Q relief this year.  With the creation of the Cap’n Caveman AO, there has been a draw to the new shiny thing (they love their metal sticks over there)….  I digress.  Site Q deserved a day off and I pushed him to make it over to Caveman for some time with the sticks.  YHC would hold keep the world safe from those Globo Gyms for the morning…

That said… Get out there and sign-up to Q.  Check out Abe’s call to action on Slack to see you all on the Q sheet once a week in November!  AYE!

https://f3southwake.slack.com/archives/C8X3D5RRV/p1603835279314700

FNGs:  None of them were new, some of them were friendly

Warm Up:

  • Mozy from the flag towards Planet Fitness lot
  • On the way carioca left and right
  • Run backwards
  • Return to forward and continue to Planet Fitness lot
  • Circle Up – Frankensteins, Imperial Walkers, Hillbillies, SSH, Windmills
  • Lunge Walks to the corner of the lot
  • Butt Kickers, High Knees, Mozy to the bottom of “the same hill you ran last week”™

The Workout:

  • Clock Merkins, we went around the clock – I mixed up the times a bit
  • Sprint up “the same hill you ran last week”™
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the GCF parking lot
  • Execute some classic 11s
    • WW2s
    • Bearcrawls
    • Burpees
    • Sprint return
    • and repeat until complete
  • Mozy down “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy behind The Teeter and around to the flag

Mary:

  • Homer to Marge
  • H2M, left leg only / right leg only
  • Pickle Pounders
  • Low Slow Flutters
  • Arm stretches right/left out front
  • Arm stretches right/left over your head
  • Have a nice day

Announcements:

  • Lights are on for the 1st Monday of every month at Ting for Ultimate.  Paradise City runs as usual, Ultimate will be separate
  • SHIRTS!  See #southwakegear and/or talk to Skid
  • 2nd F at Panera – that happens most days – get yourself a coffee subscription and get to know some other PAX

T-Claps (Recognition):

  • Thanks for showing up this morning men!
  • Cupid for holding down the Site Q at Purp Cobras – Glad he made it to Caveman today!

Prayer:

  • 187s wife Tracey.  Good news on the treatment front.  More to come – thank you for your prayers

Where’s Cupid!?

/in /QIC:
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This morning, Men assembled for what was promised to be a no burpee beatdown.  But alas, our Q never showed.  There were many imitators…  It’s amazing how many tiny cars are out at 5:30, especially in the Teeter parking lot…  Even without our leader, the show must go on!

EC: ShamWow! 187

FNGs: No

Warm Up:  by ShamWow!

SSH, Smurf Jacks, Bent Overhead Claps, Overhead Claps, Seal Claps, Frankensteins, other stuff ShamWow told us to do…

The Workout:

POTS’s Contribution

  • Mozy to the GCF parking Lot
  • Partner Up for a DORA – 100 Merkins, 200 LBCs, 300 Squats switching off with a partner that runs around the Jiffy Lube

UTI’s Contribution

  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™
  • Mozy to the guardrail, 10x Dips, Erkins, Derkins for 2 rounds
  • Mozy to the bottom of “the same hill you ran last week”™
  • Sprint up “the same hill you ran last week”™

ShamWow!’s Contribution

  • Mozy to the damp dumpster wall behind the Teeter
  • Half the group on the wall for People’s Chair
  • Other Half completes 20 Shoulder Taps
  • And… Switch
  • Mozy back for Mary

Mary:  by ShamWow! – Box Cutters, Homer to Marge, Pickle Pounders… other stuff ShamWow told us to do…

Announcements:

Tuesday Oct 27th at 8PM – TEDTalk a week from Tuesday with Tetanus

T-Claps (Recognition):  Great work this morning men!  Good to see Walter White out with us again.

Prayer:

  • Prayers for 187’s wife, awaiting some results on a medical test
  • ShamWow’s wife, will have a procedure next month

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

/in /QIC:
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Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six.  Finish our first and only lap with “Dodge” 20x monkey humpers IC.  Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls.  Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers: unspoken, Q took us out