Merkle

  • When: 07/10/19
  • QIC: Sputnik
  • The Pax: Bitcoin, Oz, Goose, 420, 210, Lil Wayne, McRib, Cuddy, Faulkner, Bubble Guts, Pyro, Pepping Tom, Winthorpe, Plan B, Sputnik (QIC)


Ran it back to the first time I ever Q’d. The merkle workout is based on the superset and overload principals with a merkle, crawl, plank, crawl, merkle pattern. It alternates working the chest and back, while keeping the arms in constant tension. The copperhead/wave/dip combo at the end is a burnout for the already taxed muscle groups. Hope the PAX had fun.

WARMARAMA
SSH IC x20
Windmills IC x10
Moroccan Nightclubs IC x20
Down Dog/Up Dog
Annie IC x10 each arm
Merkle (Merkin cycle)
Ranger x5, Merkin x5, Werkin x5, Carolina DD x5

Mosey to 17 fairway

THE THANG
Merkle, Bear Crawl
Groiners x10
Bear Crawl, Merkle

Merkle, Crab Walk
Plank Dips x20
Crab Walk, Merkle

Merkle, Crawl Bear
Plankjacks x30
Crawl Bear, Merkle

Merkle, Walk Crab
Alt Shoulder Taps x40
Walk Crab, Merkle

Merkle, Wheelbarrow
Mountain Climbers x50
Wheelbarrow, Merkle

PAX A sprint, PAX B Copperhead Ranger Merkin
Flapjack
Continue through entire Merkle x2

Mosey to flower bed by 18 green
Wave of Dirkins x1, x2, x3
Dips x30

MARY
WW1 sit-ups x20
Windshield Wipers IC x10
Protractor (Q accidentally set off his car alarm which he took as a sign from above to end the workout)

ANNOUNCEMENTS
Hope you bought a shirt.

Bushwood

  • WHAT: Bushwood
  • WHERE: NBG&CC
  • WHEN: July 10, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Tropical
  • PREVIEW: Something besides running and burpees. We covered that pretty well on Monday ...

Fartlek

  • When: 07/08/19
  • QIC: Sputnik
  • The Pax: II Fingers, Lil Wayne, Pyro, Plan B, Peeping Tom, Goose, Cousin Eddie (visiting), Sputnik (QIC)


WARMARAMA
SSH IC x20
Abe Vigodas IC x10
Cotton Pickers IC x10
Quad Stretches IC
Down Dog/Up Dog OYO

THE THANG
Run out from Bushwood for 15 minutes then run back. 10x Burpees every 5 minutes starting at 0:00.

Total of 70 Burpees and around 3ish miles for most of the PAX.

MARY
Bruce Lee x20 per exercise

Announcements
BUY SHIRTS!

Birthday Q

  • When: 03/06/19
  • QIC: Sputnik
  • The Pax: Stye, Maytag, Shrute, Goose, Gander, Peeping Tom, Bubbleguts, Lil Wayne, II Fingers, Plan B, Black Dog, Sputnik (QIC)


Q did not expect sub-freezing temperatures when he signed up for a birthday Q, but he persevered and survived by wearing 11 articles of clothing. Ten other hearty souls decided not to fartsack and posted for some frigid fun.

WARMARAMA
SSH IC x34

THANG
Burpees OYO x34

Plankorama with Kettlebells
Circled up with a pair of 30lb KBs in the center. The group performed a Plankorama exercise while 1 person went to the center and performed Thrusters x10 with the KBs (single or both, PAX’s choice). Once complete, a new person went to the center and the group moved to a new Plankorama exercise. This continued until all PAX had performed Thrusters.
Plankorama: Mountain climbers, Plankjacks, Alt shoulder taps, Plank dips, Heel touches, Travoltas, repeat

Long Blue Hawaiian lap to underneath club

Wall of Fire
PAX A: Ranger Merkins/Sumo Squats/Crunchy Frog x10
PAX B: Ascending Testicles as partner completed exercise
Flapjack
Cliff Hanger Merkin x10
Repeated WoF 2 more times

Mosey to cart path between 17 and 18
3 x sprints up the hill, mosey back down

Mosey back to parking lot
Burpees OYO x34

MARY
Windshield Wipers IC x10
Protractor

ANNOUNCEMENTS
Q is doing a Spartan Super (8-10 miles, 24-29 obstacles) in Charlotte on April 6. Q double checked and it’s not Mother’s day and it’s not in Fayettnam. Obviously, Unicorn, Oz, McRib and Roboto are cream puffs and can’t handle the challenge, but the rest of you have no excuse.

Bridge Run is March 23.

Closed in Prayer

Birthday Q

  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: March 6, Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 70 and sunny, 70 and sunny, 70 and sunny ... If I say it enough, maybe it'll come true
  • WHY: If I can survive sub freezing temperatures, you can too
  • PREVIEW: Some greatest hits, some new stuff, trying not to freeze to death

The Point

  • When: 12/28/18
  • QIC: Sputnik
  • The Pax: Cantore, Plan B, Pyro, @F3 Flanksteak, Faulkner, Stye, Peeping Tom, Cuddy, Unicorn, Bitcoin, Schrute, Marco (FNG), Sputnik (QIC)


An uncharacteristically warm December morning meant Q had no excuse to Fartsack. 12 other PAX also posted to enjoy a blustery morning for a total of 13. Fitting for Q’s first appearance in months, Schrute’s nephew posted as a FNG and forced a butchered disclaimer and mission statement.

MARY
SSH IC x20
Moroccan Nightclub IC x20
Abe Vigoda Windmills IC x10
Mosey behind Convention Center

THANG – Escalators

Overhand Rows x10
Burpees x20
Merkins x30
Squats x40
LBCs x50

Catch Me If You Can around Convention Center (due to darkness, modified to slow mosey for PAX A, 3 burpees for PAX B and sprint to catch PAX A, then flapjack)

Short intermission to find Schrute and his FNG nephew who were temporarily lost during Catch Me If You Can.

Wide Reverse Grip Rows x10
Burpees x20
Ranger Merkins x30
Sumo Squats x40
American Hammers x50
Catch Me If You Can (no one was lost this time)

Close Grip Overhand Rows x10
Burpees x20
Werkins x30
Calf Raises x40
Crunchy Frog x50
Run back to Gazebo with an AYG call after the stoplight

MARY – No time

Schrute’s FNG nephew named Marco in honor of our search.  Appropriate NAME-O-RAMA follow up response by PAX is Polo.

ANNOUNCEMENTS
Need a Q for Bear.

Pleasure to lead you gentlemen this morning. I’m out of shape …

Beep Beep

  • When: 10/29/18
  • QIC: Sputnik
  • The Pax: Gypsy, 420, Shocker, Sandbagger, Cuddy, Peeping Tom, Flanksteak, Unicorn, Plan B, Kevorkian, Faulkner, Stye, Oz, Sputnik (QIC)


Thought I should post this before Roboto excommunicates me …

Warmarama
Scout run w/ Imperial Walkers to Garber

Thang
Beep test – Oz won around level 10, Unicorn in close second
Recovery lap
Beep test – Oz won around level 10, Unicorn in close second

Mary
Scout run w/ Imperial Walkers to Bushwood

No announcements