In the pre-dawn hours of Day 4 of the Southwake/Carpex QSwap week #1 – 5 #HIM gathered for a little extra credit run.  Flags were planted, Garmins turned on and we hit the sidewalk.   YHC was really pumped about this workout and our theme was “Smokin’ & Drinkin'”  More on that later.  5 completed about 1.5 miles of EC before the run.  We had two FNGs so the disclaimer was provided by YHC and we were off.


  • Little mosey up and back the street
  • High knees for a bit
  • But Kickers for a bit
  • Circle back at the flags for warmup
  • Deadbolt cracked open a cold Coors Light   while     M4L lit up a Marlboro Light and we were off

Warmup 2.0

  • SSH x 20 IC
  • 10 Burpees OYO
  • Moroccan Night Clubs in Squat x 20 IC
  • Cotton Pickers x 20
  • Imperial Walkers x 10 IC
  • Hillbillies x 10 IC
  • Jog to baseball field in chaotic fashion

Stage 1:  Baseball 21s

  • Divide Pax into 2 groups
  • Group 1
    • Sprint to Right Field:  WW2 x 21 IC
    • Sprint to Center Field:  Standard Merkins x 21 IC
    • Sprint to Left Field:  Low Slow Flutter x 21 IC
    • Sprint to Home Plate:  Diamond Merkins x 21 IC
  • Group 2
    • Peoples Chair x 20 IC
    • Balls to the Wall x 20 IC
    • Rinse and repeat until Group 1 finished above and swap
  • Repeat the circuit above one more time!
  • Finish / wait for the six and jog to the parking lot beside baseball field

Stage 2:  Agony Workout

Gather by the end of the parking lot – sprint down to the parking lot island and then sprint back to start (about 30 yards)

  • Squats x 50
  • Sprint again
  • Mountain Climbers x 50
  • Sprint again
  • Jump Lunges x 50
  • Sprint again
  • Plank Jacks x 50
  • Sprint again
  • SSH x 50
  • Sprint again
  • LBC x 50
  • Sprint again
  • Carolina Dry Docks x 50
  • Sprint again
  • Times up!


  • Freddy Merc x 20 IC
  • Chillcut Pickle Pounders x 20 IC
  • Reverse LBX x 20 IC


  • Q swap continues with Banana Seat on deck for Dantes Peak
  • Wrightsville Beach Half and Full in March – invitation from Southwake – Support Crablegs
  • Pork Fundraiser in March
  • Prayers for Crablegs and Yogi’s friend Mike that is having surgery
  • Unspoken prayers

Naked Moleskin

  • What an awesome experience Q-ing this morning,   I really felt the brotherhood between Southwake and Carpex.  Great work and thanks M4L for everything and all the laughs.  Thanks to the Carpex Pax for the support and the Brothers from Southwake that made the drive to support