Strap on my strap on

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I can’t even begin to describe how the conversation came to being with regards to the title but I’m pretty sure it has nothing and everyrhing to do with what you’re thinking. 5 pax posted but 6 got stronger cause we’re more prepared to pick them up.

EC: Pikachu, Skidmark

Warm Up: 1 mile run
The Workout: Murph! 100 pullups, 200 meekins, 300 squats and pikachu with the vest.
Mary: 1 mile run
Announcements: See Pikachu’s announcements. Go to Q school.
Prayer: Shredder, Crablegs, internal battles

Leadership doesn’t mean being the best. It means bringing the best out in everyone else.

March Madness

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PAX: BlueHen, Da Business

QIC: BlueHen

The Fartsack was strong as the Q pulled into the empty parking lot. With 5 minutes to go Da Business pulled in and we were soon under way. After watching the tournament selection show the Q was motivated to put together a themed workout to get the March Madness week going. It was like old times at F3 SouthWake when we often had numbers less than five at a workout.

 

Warm Up:

Hot Lap
-ssh X 15
-good morning X 10
-windmill X 10

The Workout:

64. Merkins (10 wide grip, 10 hand release, 10 Carolina dry docks, 10 diamond, 10 regular, 14 partner merkins)
– Get your Ball (rock)
– Run to library bench with rock

32. Triceps (10 dips, 10 tricep ext., 13 dips)
-Run down library hill to clubhouse lot

16. Bicips ( 16 halfway, 16 top half, 16 full curls.
-run up Library hill, alternating with overhead cary between mailbox to stage in front of library

8. Jump up(onto stage) 8 balls to wall
-Run back to parking lot with rock

4. deconstructed burpees ( 8 merkins, 8 jump kicks, 8 jump squats)

2. Wheelbarrow
– each partner does the wheelbarrow

1. Low hold Merkin 64 count

RINSE & REPEAT RAPID FIRE in the lot

Mary: (64)

-20 Freddie
-10 six inch
-10 windshield wiper
-10 Ukrainian American hammer
-14 boat canoe
Announcements:

– considering starting a new site at holly ridge elementary/middle on Thursday at 5:30. More to come.
Prayer:

-CrabLegs, shredder, moby’s dad

Paradise City Cactus

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EC: Dumbo, Pablo, 187, Yogurt, Pikachu, Skidmark, CHiPs, Lipstick, Cowboy, Full House, Maybelline

Warm Up:  SSH IC x 20, Fazio Arm Circles IC x 10 FWD and 10 BWD, 5 Burpees OYO and Michael Phelps

The Workout:

Parking Lot – Merkin Shuffel @ 3 count

Jog  to bottom of Ting Climb and Partner-up

Partner 1 runs up Ting Climb and does 5 star jumps while Partner 2 Bear Crawls. After Partner 1 finishes Star Jumps, run and trade with Partner 2 who runs up Ting Climb and does 5 star jumps. Repeat until both Partners are at the top.

Jog back to bottom of Ting Climb

Partner 1 runs up Ting Climb and does 10 monkey humpers while Partner 2 does Backwards Crab walk. After Partner 1 finishes monkey humpers, run and trade with Partner 2 who runs up Ting Climb and does 10 monkey humpers. Repeat until both Partners are at the top.

At tennis courts –  11’s with Merkins and Mountain climbers

At the tunnel – partnered up:

partner 1 runs to end of short path and partner 2 does peoples chair

partner 1 runs to end of short path and partner 2 does BTTW

Mary:  Plank-o-rama: Pickle Pounders, Box Cutters, Merkins, Low Slow Flutters and WWII

Announcements: Q School with Banana Seat this week @ 6:30pm, Work day with CrabLegs this Sunday, Sprints with Yogurt after workouts Monday and Wednesday.  Welcome “Katniss” Brian Laman
Prayer: Chips Stepdad with his heart attack, Lipsticks Mother in Law with her Cancer

Hills for Four

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Warm Up: Various Stretching to get us loose
The Workout: PAX was on the lookout for Forceps, but with time slowing moving, it was clear our friend was not coming.  H1N1, UTI and YHC took off on feet, and Messi led us by bike.  We used a route out of the old Dawg’s playbook, and headed out Stinson to Bass Lake.  We quickly moved down Bass Lake to Holly Springs Rd and took our left on Linksland for some fun on the hills.  PAX was energetic and ready for Crossway.  We hustled up and down the hills, with a quick pit stop for YHC about half way. PAX made there way to the Crossway exit and headed back down Main St. and back to Womble.  5.5-6 Miles in all.

Announcements: Sprint Tri: Looking to start some work in the pool, check the slack channel
Prayer: H1N1 travelling to Liverpool for work. YHC MIL had mixed results from the surgery.  Please keep her in your prayers, as she will find out March 25 if she will require additional treatment beyond the surgery for her cancer.

Ascending Testicles, Boat/Canoe and Boney Bums

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Warm up

10’s –  Good Mornings, Fozzy Arm Circles, Cherry Pickers, Emperial Walkers, Hillbillies and Windmills.  20 SSH

The Workout

Mosey to the Wall for Ascending Testicles, BTTW and Wall sits (rinse and repeat).

3 sets of Boat Canoes during which Pikachu complained about his backside hurting from the concrete surface under his boney buttocks.

Mosey to the Rock Pile – rotate rocks between sets.

  • 5 sets of 20’s – Curls for the girls (still feeling the burn from Pikachu’s monster rock)
  • 5 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press
  • 2 Sets of 30 Ct 6 inches

Mosey to the Playground

  • Aik’n Abs: 20 LBCs, 15 American Hammers,  20 ct 6 inches, 15 Rockies,
  • Aik’n Arms: 15 Standard Merkins, 20 Dips, 15 Erkins, 15 (1,2,3 ct) Shoulder tap planks
  • 30 ct Al Gore Squats and High Knees
  • Aik’n Abs: 20 Pickle Pounders, 30 Ct Supermans (alternating between Australian snow angels and Iron Man), 30 Homer to Marge (10 standard then 10 each left leg up then right leg up)
  • Aik’n Arms: 15 Hand Release Merkins, 30 ct Chillcut planks, 10 Dips, 10 Blades of Steel

Announcements:   ATT Half and Full tomorrow – Let’s get out and support our brothers

Prayer Requests:  Continued prayers for Shredder, Crab Legs, Puddles.

YHC took us out

The Ferns Aren’t Up Either

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EC kicked off at 5:15 with Piakchu and Skidmark going out on a little tour de’ Holly Springs. Not much happening in the Springs early but we did discover a missing sidewalk along Holly Springs Road. After a quick 4 miles we circled back to pick up the lads at Starbucks.

The goal today was to do some scouting for another route for U-Turn, something to change it up, add a little spice if you will. Maybelline, Warbucks, UTI, Sliderule, Pikachu, and Skidmark set off one direction while the other 10 Pax took to the standard 5 mile loop. I’m sure there was quite the conversation amongst those Pax.

The six of us set off Indian Run style. This lasted approximately .01 miles before we made a wrong turn  leaving starbucks and circled the bank. The security footage by the ATM will make for a good BB photo I’m sure. After regaining our bearings we set-off. At the bottom the hill played a quick game of right-left-center and we were off.

I think we have a new U-Turn 5 mile loop that involves no crossing of 55. Highlights from the run include how Skidmark has the worst ideas. Indian run = fail. And apparently doing a Steeple Chase is a bad idea but a Rugged Maniac is a good idea.

As we closed out the route we made a trip past both Orange Theory and O2 fitness. No balls to the wall at O2 since no one was there. We thought the ferns had talked everyone’s ears off but the sign on the door indicated that O2 does not open until 0800 on Saturday. Guess Lisa and the ferns need their beauty sleep.

Warm Up: Good mornings, high knees, butt kickers, SSH, IW
The Workout: 5 mile loop for some.

Scout run: Left below Dicks. Left at the next traffic light. Stay straight until Ivy Arbor Way. Turn left onto Ivy Arbor Way. Follow Ivy Arbor into 12 Oaks. Run about 1/2 mile turn left and then a quick right. Do a little jig right there. Follow until the end of the road and make a left. Run up the hill to the traffic circle and make a left on Green Oaks. We ran Green Oaks to Thomas Mill and then the group split. Some ran up Thomas Mill and some ran all the way Irving by the Credit Union. Met back up to compare distances at Thomas Mill and Irving. Ran down past Starbucks to O2 and turned around. Ended up with 6 miles. The new projected route will be good route with sidewalks the whole way and light traffic. No crossing 55. Will need maybe 1 more scout run laster this week or next saturday.

Mary: She wasn’t at 02 either
Announcements: Next saturday yard work at Crablegs. More details this week. Crablegs putting together a team for ALS walk. More details to follow.
Prayer: Crablegs, Shredder, Runners tomorrow at Tobacco Road 1/2  and full

DJ Pikachu

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Image result for dj pikachu

YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.

4 Corners for V Q

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Warm Up:12 PAX for virgin Q at Cletus. Quick Lap around the soccer field to get the heart going.  20xSSH, 10xgoodmorning, 10xmerkins, 10xmtnclimb, 10xcottonpicker, 10xmorrnightclub, another quick lap around the soccer field and to the rock pile.  Select medium to large rock
The Workout: 4 Corners:  Each Pax would complete a different set in each corner of the parking lot.  1ST SET: Corner 1: 20 Wonderbras, run to next Corner.  Corner 2: 20 Sumo squats, run to next Corner.  Corner 3: 20 curls for the girls, run to next Corner.  Corner 4: 20 total lunge squats, finish.  2ND SET:  Corner 1: 20 Bent over Rows, lunge walk to next Corner.  Corner 2: 20 straight leg dead lifts, bear craw pushing rock to next corner.  Corner 3:  20 total tri extension, lunge walk to next.  Corner 4: 20 total Lion Kings.  Return rocks and mosey to pavilion where we did 20 total one legged box squats while half the PAX did B2TW.  We completed 2 sets and then 2 sets of 10 Urkins, Derkins and Dips.
Mary:10xbox cutters, 10xLBC’s, 10xfreddyM, 10xWW2, 10xanklebiters, 10xamerhammer
Announcements: kids workout tomorrow, North/South Convergence, Tobacco Road Half/full on Sunday
Prayer:  Several spoken and unspoken alike.  Pleasure to lead men, thank you.

Detective Dawgpound

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PAX:

Dawgpound’s alarm went off at 3:45 this morning.  Something was not sitting right with me.  I just didn’t know what was wrong… yet.  I arrived promptly at Crazy Time at 4:26.  I was starting to get concern for the Q wasn’t anywhere to be found.  I finally knew why I felt unsettled this morning.  I journeyed back to my car to grab my phone to see if anything on the Slack Verse mentions why Pikachu was missing.  No information was present there.  I then said a quick prayer and started the workout.

Warm Up:

Since I now had my phone I started up “Post Malone Essentials”. I highly recommend this playlist.

Side Straddle Hops
Fazio Arm Circles
Daisy Pickers
Michael Phelps

The Workout:

I split up the 100 Diamond Merkins, 200 Pickle Pounders and 300 Monkey Humpers into 10 sets.  I’ll tell you what 30 Monkey Humpers gets tough after set 4.  At least it did for this detective.

Mary:

I proceeded to Ivan EC and also started to think about what my Emergency Q will be if Pikachu failed to show up there.  Lucky three minutes till the start of EC Pikachu showed.  It turns out it was a case of the sleeping through the alarm.  Luckily he woke up on his own in time for EC and Ivan.

Mystery Solved.

Announcements:
Prayer:

An App For Everything…… Draw A Card

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PAX of 8 for a Thunder Card Session…

Warm Up: Mosey to amphitheater…… some dynamic stretching…..
The Workout: DECK OF CARDS (with a Deck APP…..) – The Deck was COMPLETED. Rep = Card Value, Face Cards = 10, Ace = 11

JOKER – 5 x Double Merkin Burpees, Hearts – Wide Mountain Climbers Cadence, Diamonds – Diamond Merkins, Clubs – Balls Cadence, Spades – Homer to Marge (one legged, card value each leg)

Half way through we stopped for some ”Wall Toe Taps” super difficult Quad workout

Mary: Protractors 10 count cadence (22.5, 45, 90, 45, 22.5), 10 x Toe Taps, Various Boat Canoe holds with 2 x 30 taps, 10 x Box Cutter. Then 5 count Pax Mary – Monkey Humpers, Wide Merkin, Merkin, Squats, Squats, Stretch.

Announcements: See Slack Or Facebook

Prayer: Gump took us out – Thanks