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Delegation Tour Day 3

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EC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out 🙂

SSH x50

Smurf Jacks x25

Good Mornings x10

IW/Hill x15 Each

Merkins x10

YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!

The Workout:

Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7

Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.

YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.  Fromunga’s co-worker with Kidney Failure.

Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story 🙂  Worth the trip HIM’s!

People pay big bucks for this stuff

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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!

Ultimate at Mutiny!

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FNGs: None
Warm Up: Quick lap, 30 SSH, 10 good mornings, light stretching
The Workout: Ultimate!
Mary: She was not found, we played til the last second.
Announcements: Frosty! Get your CSAUP on. One month away.
T-Claps (Recognition): Fram for a very awesome catch!
Prayer: 16-bit’s daughter, travel

Rockin’ n Blockin’ a Mutiny

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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.

Oh where does that mysterious path go?

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I was late due to not being able to find keys…embarrassing. Came while the guys were running a warmup lap. I forgot to do burpees during the workout, so I owe 5 tomorrow.

FNGs: None
Warm Up: lap of baseball field, lap of parking lot, 30x SSH, 20x moroccan nighclubs, 20x smurf jacks, 10x sir fozio arm circles, stretching
The Workout:

10 pullups

2 PAX doing swing crunches, others holding plank. 3 rounds each.

Indian run to mysterious new ramp on the path behind Kenny’s Grave.

Bear crawl up path. Every step, 1 merkin.

This was a looooooong path.

10 star jumps at the top.

Crawl bear back. Every step, 1 carolina dry dock. Due to shoulder exhaustion (again, looooooong path…), Q called several audible 10 star jump sessions for shoulder recovery.

Indian run back to Kenny’s Grave.

Parking lot speedy foot work for a lap.

Mary: PAX choice
Announcements: Frosty the CSAUP
Prayer: Unspoken

BTTW til you drop!

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EC: Fonzie, LED

Warm Up: I can’t remember…but I know we did 5 burpees.

The Workout:

Mosey to baseball field for one welsh dragon to 10.

Mosey back to tennis court for reconstructed burpees.

Crab walk first court, 4 turkish getups. Run back.

Crab walk two courts, 4 turkish getups and up/downs. Run back.

Crab walk three courts, 4 turkish getups and merkins. Run back.

Crab walk all four courts, 4 turkish getups and burpees. Run back.

Circle merk for 3 rounds, one side do 10 pattycake merkins, the other side do 10 brokeback merkins.

Back to tennis courts for BTTW til you drop. Losers do 5 burpees. Winner: Fonzie! 5 burpees anyways.

Mary: PAX choice.

Announcements: Frosty the CSAUP.

T-Claps (Recognition): Fonzie, our BTTW champion! And welcome to Fuquay Hardy, Florence, and K9 Poop Eater.

Prayer: Everyday life.

Just Back For The Weekend

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PAX: LED, Fonzie, Doc, Finkle, Norm, Modify, H1N1, FedEx, Yosemite, Sprinkler

EC: Norm

FNGs: None

It was great to see Norm back in the gloom, even though he was just back for the weekend and heading back to training after Mutiny.

Warm Up: We did some SSH, Good Mornings, Imperial Walkers, Hillbillies, Arm Circles, and Overhead Claps all in cadence

The Workout: We started at the short wall under the parking lot shelter for step ups and squats. After that we went to the concession stand wall for some BTW and Shoulder Taps.  Then we headed to the parking lot behind Club Works for walking lunges into burpee to the rock pile where I told the Pax to get a medium size rock and John Cusack to the parking lot on the side of Club Works where we started with some Merkins, on each “up” we slid the rock under us to the left or right, then we bear crawled across the lot with the rock.  On this side we did Rut Rows into overhead alternating lunges and then bear crawled back with the rock to do some more sliding rock Merkins. After we bear crawled back to the other side, with the rock, we did some alternating around the world to squat to curl for the girls. Told the Pax to John Cusack back for some rinse and repeat. Before we returned the rocks we partnered up so P1 can do Merkins with a rock on his back as P2 did squats. We returned the rocks and I told the Pax that we would be heading back the way we came in so we did walking lunges into burpee back to the the parking circle.

Mary: Ran out of time

Announcements: Check Facebook and Slack

T-Claps (Recognition):  Norm and his family as he heads back to training

Prayer: FedEx’s son and co worker, who was bitten by a dog, and Norm’s friend who’s about to have a baby

 

 

Always an honor to lead you fine gentlemen!!!!  SYITG!!

October Ultimate at Mutiny

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FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken

Four corners, two sides, and a rock.

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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

Norm’s Send Off

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Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

 

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15         Durkins x 15     Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15      mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20,   LBC x 20,    american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp