I must admit, I get severe Q’s block when creating a weinke. I don’t know what it is but creativity flows in many ways for me unless a weinke is involved. That’s where everyone else’s weinke comes in. I always harken back to previous weinkes that were great so I started this AM with a straight ripoff of Heartbreaker’s Q at Base Camp last Monday.
The Deal: Mosey to the Bus lot for COP
SSH x20 IC
IW x20 IC
LLS x20 IC
Walk to the basketball goal for instructions which were as follows:
Run to utility structure and do 20 LBCs and 20 squats.
Run to big assed tree and do 19 LBCs and 19 squats.
Run to other basketball goal, 18 LBCs and 18 squats
Return to first basketball goal, 17 LBCs and 17 squats
The PAX caught on fast so we continued down the ladder until we got to one. At some point Tweetsie mentioned that we weren’t necessarily running in a square. More of a weird shaped rectangle. I think we settled on trapezoid That ended up being 1.3 miles and some fire in the quads thanks to the squats.
We moseyed to the FBC Matthews wall and partnered up. Partner 1 does a handstand against the wall whilst partner 2 runs around the parking lot and circles the preschool. Flap jack and repeato. Relax in the people’s chair while we wait for the PAX.
Circle up for stretching/yoga.
Wide legged forward bend followed by left and right leg isolation.
Runners Lunge both sides. This provided a great opportunity to promote Gumby Wednesdays at 0530 in the Matthews UMC Scout Hut, Area 51’s only indoor workout.
Pigeon both sides.
Moleskine: Hope you fellas enjoyed it. I did except for the squats and handstands. That burns the shoulders. I thoroughly enjoy closing out with a bit of yoga. The reaction from first timers is always worth it.
I’ll read a book or something next time in hopes I’ll come up with something more creative. Tough Skins is up next week. See ya’ll then.
Posted on behalf of Sensei:
Eight gents walked into the Eagle’s Nest at Matthews UMC to see High Tide swinging a big assed kettle bell. I don’t know how heavy it was but it was green.
Anyhoo, we started with a breathing exercise and deep calf/hamstring stretches before moving onto a few pilates focused on abs. I think they were pilates. Who knows? I’m not a professional.
We did a few planks/merkins and moved onto the main event working to improve lower body flexibility. Starting with an extended wide legged bend we moved both right and left to ensure maximum hamstring extension. Once that was over we continued into a short merkin/plank series followed by my favorite pose .. pigeon. My IT bands always feel tight even when they aren’t and this pose works best for me so we held it on both sides for about two minutes adding an opposite leg bind towards the end. About that time I noticed a dude in a hoodie who’d been next to Crayola and crushing every pose. I then mentioned Witch Doctor always nails this bind(and every other pose really) and it was a shame he wasn’t here. Of course, it turns out the dude in the hoodie was indeed Witch Doctor. He was dressed for the weather outdoors and it was working for him so he kept it up once in the Eagle’s Nest. Maybe it helps him focus.
We finished pigeon and moved on to an LBC series followed by Happy Baby to close out the morning.
Moleskine : I battled the headcold/sinus infection like the rest of Charlotte the the last two weeks so I’ve missed Gumby and everything else. It was great to be back.
I saw Big Tuna at Base Camp Monday and he reminded me I was Qing somewhere this week. I
Mentioned Gumby and he hadn’t really heard of it but showed up today and seemed to enjoy it. It’s always nice to get a site FNG.
Massive Q Fail again forgetting a devotional/bible verse. I PROMISE I won’t forget again unless Swiss Miss and High Tide lock me out of the SignUp Genius.
Announcements :
Hey, speaking of SignUp Genius, Gumby is looking for Qs and it’s wide open! Sign up HERE. It’s really easy. Like I said last time, Qing Gumby is as easy as looking up some poses/stretches on the internet and picking out a horrible playlist!
Thank you for letting me Q, I always enjoy it.
Seven men gathered in the Matthews UMC Eagle’s Nest for 45 minutes of deep stretches along with a few core exercises. YHC had an early Q fail and forgot about the devotion. I was a bit too worried about filling 45 minutes and it slipped my mind.
Here is your delayed Gumby Bible Verse of the Day from 1 Corinthians 16 verse 13. “Be on your guard; stand firm in the faith; be courageous; be strong.” Seemed appropriate for Pearl Harbor Day. Always a good verse to keep in mind regardless of what’s happening in life.
The Thang: I started out yesterday’s planning session writing stuff down but after about 15 minutes I was all over the place so I had a loose outline in my head and winged it the rest of the way. Not always the greatest way to Q but I think it worked out this morning. We started with some deep breathing followed by a good 15-20 minutes of good, old fashioned flow complete with warrior series and a few hamstring stretches. From there we moved on to about ten minutes of hip/IT band stretches, basically an extended runners lunge and pigeon series. These hurt so good.
We finished up with some ab/core work in the form of a modified LBC series followed by a short merkin/plank series including the always popular diamond merkin.
Moleskin: I’m a HUGE fan of yoga. I spent about two years doing hot yoga at least three days a week and I miss it dearly. Big T-Claps to Swiss Miss and High Tide for getting Gumby off the ground. My body appreciates it. It’s hard to justify spending 45 minutes at home stretching with chores, etc .. needing to get done so Wednesday’s at the Scout Hut are among my favorites. Deep stretches are good for the soul. Thanks fellas for allowing me to Q this AM.
Announcements: Gumby is in need of Qs! Swiss Miss and High Tide have set up a convenient signup genius. The aforementioned site Qs have done every week up until today. Madison and I have signed up for next month so let’s help out and put it on your schedule. It’s as easy as watchin a youtube video and picking out a horrible playlist on your favorite online music service.
Posted on behalf of Hacker ..
“Twas a beautiful morning to cover 1.8 miles in Historic Downtown Matthews so that’s what we did.
Thang:
Depart Matthews Elementary and head Southwest on Trade St. to Matthews United Methodist Front Yard
SSH IC x20
IW IC x15
Merkins IC x10
Depart Matthews UMC and head north to Matthews Presbyterian parking lot.
Plank O’ Rama
AYG to the other end of the parking lot, Lunge Walk back
AYG to the other end of the parking lot, Bear Crawl back.
AYG to the other end of the parking lot, count to five, AYG back.
Depart Matthews Presbyterian and roll Southeast to First Baptist of Matthews for core work
LBCs civilian count with several leg position modifications x40
Freddie Mercury IC x8, many of which were quite slow and quite painful
Plank for 60 seconds
Mosey around Matthews Elementary for the wall. We typically use the outside restrooms for the wall but I noticed a staffer walking into the facility as we ran towards it so rather than scare her with arm presses whilst on the toilet we continued around the Matthews Community Center and ended up back at FBC’s to utilize their brick structure.
People’s Chair w/arm pressis Civilian Count x60
People’s Chair passing Geraldo’s ruck down down 25 pax x4
Circle up and knock out a couple of stretches including extended Runner’s Lunge.
Moleskine:
To be honest, I got about three and a half hours of sleep last night and wasn’t paying a ton of attention to the PAX. That’s a Q fail and I apologize. I do remember noticing Benny whipping the Lunge Walk and Hootie(sensational name) Bear Crawling better than most.
This was a repeat of my VQ titled Denomination Stations from about a year ago. Thanks for letting me a similar routine once more. It’s awfully nice to get off site now and again.
Props to Geraldo and Zombie who rucked the entire distance and to Slim-Fast, Sensei and Nomad who pre-ran.
Peak51 has had some HUGE crowds this spring and summer thanks to new FNGs returning week after week along with the site veterans. Thank you fellas for making it great. Let’s keep up the momentum through the fall.
Announcements:
Ragnar teams are looking for pacers(couldn’t find a link but it’s on the twitter/slack somewhere.)
Joe Davis Run is the 7th of January and registration is open. Be there.
Kettlebell Clinic is ON for Saturday at Calvary. Park near the soccer fields. First thrust at 0700.
F3 Monroe launches Saturday AM.
Booyah here, Today was hacker’s 51st Birthday and rather than fartsack it to rest up for his son’s drivers license test, he decided to show up early and run 22 pax around Matthews Elementary. Man what a bunch of burpees. And now, here’s Hacker.
Warmup
Run over to parking lot
behind school
35 side straddle hops
30 imperial walkers
10 four-count merkins
20 mountain climbers
run over to field near baseball field
— form partners
— one cone and back
— two cones and back
— three cones and back
— First Set: 100 merkins/80 low squats/40 burpees
— Second Set: 100 wide arm/80 jump squats/40 burpees
— Third Set: 60 diamonds/ 40 sister mary katherines/25 burpees
— Plank it up in between
Mary
35 LBCs
20 Flutters
Moleskin(Booyah’s reporting again)
Sensational Birthday Q from Hacker. This is supposed to be moderate and it was a moderate as 300 Merkins, 200 squats and 105 burpees can be. We welcomed FNG Daisy Duke this AM. He works for Habitat for Humanity and was pretty fast until round two of Hacker’s Moderate workout. Also, Strikeout made his F3 return after two years of Achilles rehab and said he felt pretty good. Great crowd this AM. Thanks again to Hacker for the Birthday Q.
I’ve been fighting an ankle injury the last three weeks or so and the dr. requested I not run the next several days(dry needling hurts,) so I tried to come up with something that didn’t involve a lot of running and I was unsuccessful. Just because I’m not able to run doesn’t mean the PAX have to suffer.
Disclaimer was given and Nomad led the pax on a mosey to the FBC Matthews Parking lot for COP.
x25 IW
x10 Merkins
x15 Peter Parkers
x8 Merkins
x15 right legged SSH
x6 Merkins
x15 left legged SSH
4 Merkins
x 25 Windmill
2 Merkins
Walk to the bottom of the FBC lot, lunch walk to the top.
Get in down dog, stretch out the calves/hammies and since you’re down there, go ahead and bear crawl back down to the bottom.
Mosey over to mini track for plank-o-rama courtesty of Slim-Fast
Pick a playground spot, do 6 Pullups and one lap, then 4 Pullups and one lap, then two pullups and one lap.
LBC IC x10 Three ways. Regular, legs straight up and legs straight up with feet shoulder length apart. It hurts.
Back to the playground for 10 CDDs followed by a lap thrice.
Mosey to wall for one round of the people’s chair with 75 air presses counted in a civilian manner.
Mosey to parking lot for 8-10 minutes of stretching/light yoga.
Moleskin:
Thanks to the PAX for letting YHC do a bunch of planks/merkins instead of run today. Sensei filled in for me last week and I was tired of a bum leg slowing me down so it was wonderful to be out there today. 1.8 Miles was the total for those that ran. Snoopy cramped up and bowed out early. Hope the calf isn’t too bad, sir.
It was nice to have FNG Bambi out today. He came solo which was cool. He also crushed the workout pretty well, too. He’s a UGA supporter and likes to deer hunt, thus his name.
Eight of us got after it for a St. Patrick’s Day edition of Peak 51. Disclaimer wasn’t given and we moseyed from Matthews Elementary to the church parking lot via Trade St. for the COP
THE THANG:
COP
SSH x25 IC
IW x25 IC
Windmill x10 IC (Windmills were in the injured Drop Thrill’s honor)
Squat(not the low slow variety) x25 IC
Mosey to the bottom of the parking lot.
Lunge walk to the top of the parking lot.
ALL YOU GOT to the bottom
Plank-o-rama
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the mini track. Instructions given for the SUPINE WHEEL OF DEATH! Respects to Smokey who did this some time last summer but he didn’t use that name.
Supine Pull ups x7, run a lap around the mini track
Supine Pull ups x6, run a lap .. and down the ladder.
Regroup in the Bus parking lot for some abs
LBC x10 IC
LBC with legs straight at 90 degrees x10 IC
LBC with legs straight at 90 degrees and feel spread shoulder length apart x10 IC
LBC with legs straight at 90 degrees x10 IC
LBCx10 IC That was a pretty deep burn.
Suicide x1
Merkins x10 at the first light post
Carolina Dry Docks x15 at the second light post
Mosey to the wall for People’s Chair
Arm Presses x25 IC
Burpee X1 On your own
Back to the Chair
Arm Presses x20 IC
Mosey to the concrete patch betwixt the church and school for about ten minutes of yoga/stretching. Highlight was definitely the honeymooner. I forgot to do Rabbit and the IT bands reminded me once more just after lunch.
Back to the wall and we finished up in the chair and Arm Presses x20 IC
A good bit of running put us at 2.18 miles. That’s a solid effort at Peak 51, gents
Moleskin:
Tawny and Pele are both coming back from injury but appeared to be doing great. Thanks for coming back out this morning. Gullah came with breaking news and was great for some Second F during the SUPINE WHEEL OF DEATH. Smokey CRUSHED the people’s chair. Hacker parked at 05:29:55, closed his car door and effortlessly joined the PAX in their initial mosey. Impressive. Geraldo whipped it as usual despite his lack of ruck and Freedom whipped it despite his worrying about tomorrow’s Mountain Goat.
See ya’ll next time.