12 Days of “Lit” Q Christmas

/in /QIC:
PAX: , , , , ,

Q promised to keep the PAX moving this morning and move we did.  12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.

FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.

The Workout: Indian run over to the school parking lot

12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.

  • 1 Burpee
  • 2 Wide plan merkins
  • 3 Star jumps
  • 4 Monkey humpers, IC
  • 5 Diamond merkins
  • 6 Plank jacks, IC
  • 7 WWII’s
  • 8 Shoulder taps, IC
  • 9 Prisoner squats
  • 10 LBC’s, IC
  • 11 Mountain climbers, IC
  • 12 Side straddle hops, IC

PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips.  Partner up, first partner starts exercises, second partner runs loop around parking lot and switch

Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count

Announcements: Christmas party this weekend

Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice

Work Fast, Recover Faster……and Love Burpees

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PAX: ,

YHC pre-blasted Thunder as being 0% chance of running but 100% chance of burpees. Crosby HC’d but then got hung up – just a pax of 2 tonight pushing through what felt like a long workout on the tennis court.

FNGs: None tonight
Warm Up:

SSH x15 IC

Imperial Walkers x10 IC

Good evening x10 IC
The Workout:

Tabata style inspired  by Onnit. Each round is 20 minutes long, each minute being 40s on, 20s rest. During the 40s go through three different exercises, starting at 4 reps of each. If you finish before the 40s are up then your next round goes up 1 rep of each exercise. If you finish after the 40s are up then your next round goes down. Last 2 rounds are push yourself and do some extra reps.

Round 1 exercises (all single counts) – double merkin burpees, squats, side straddle hop

Round 2 exercises (all in cadence) – LBCs, low slow flutter, shoulder taps

Mary:

See round 2
Announcements:

Christmas party this Saturday.
Prayer:

Wallaby and his family.

They Like Me! They Really Like Me!

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As you can read on the social medias TBD (or really Aquaman) and R4TJ (really all of the R4TJ site Qs past and present) have had sort of a love/HATE relationship.  As you can also read about on the social medias…  I was double dog dared into Qing at TBD.  Further back story from the social medias…  Aquaman was not attending my glorious Q that he EH’d me into and was now at R4TJ!?!?  Apparently he was happy to be at R4TJ as long as I wasn’t there.  What a baby!

I wake up and quickly sit down, as I do most mornings, and ponder what workout is in store.  This morning, I was reviewing my winky (not that winky) and making sure I was ready to roll.  As I sit in the quiet of a sleeping house, I hear the loudish sound of rain on the roof.  Not surprised, it was forecasted but it does have me rethinking a few things.  In all of my initial planning I was DETERMINED not to do any running so the workout was mostly stationary anyway.  I wasn’t excited about the rain personally but that’s the F3 life.  Eventually, I stood up, got ready, and was out the door.

So… I arrived at TBD.  Determined like they say are “to be” here.  One truck in the lot.  A car arrives, its FIA.  Minutes to spare and two more cars.  The time is upon us and today’s DETERMINED were out of their cars.  Some PAX were in rain gear but I assured them that we were going to take full advantage of this AOs amenities.  We mozy’d to the big shelter where we were surprised to find the lights on.  Fancy!

EC: My excuses include – it was raining, I was tired, and my foot hurts…

FNGs: I hear they don’t like rain…so no

Warm Up:

  • 10x IC Good Mornings
  • 15x IC Daisy Pickers
  • 15x IC Imperial Walkers
  • 15x Hillbillies
  • 20x Windmills
  • 30x Prisoner Squats

A pause in the rain seemed like the right time to go grab some rocks.  We mozy’d over and grabbed one.  On the return we John Cusak’d our rocks overhead.  Then Left Hand only, Then Right Hand only.  We rounded out Warm-up with a staple…

  • 40x SSH

The Workout:

  • DORA in the shelter
    • Partner Up, We went 3 and 2 based on our numbers.
    • Partner 1 completed a circuit of step-ups, step downs around the perimeter of the shelter on the picnic tables
    • Partner 2 worked through 100 Merkins, 200 LBCs, and 300 squats
    • Switch at the completion of the tables circuit

It was during this DORA that I was shown how empty Aquaman’s rhetoric really is.  He missed me sooooo much, he brought R4TJ through the park and past the shelter to say hi!  Even the PAX formerly known as LipSync was there.  Pikachu and Abe and Red.  We got some junk for being in the shelter but I say… when the AO has shelter and it’s raining… its fair game.  Like Aquaman is ever here anyway…  He probably didnt even know TBD had a shelter…

  • Coyote Ugly
    • 2 stations of 2, 1 was doing row-ups from the end of a picnic bench
    • Rotate to row-up station
    • Each person plays the wheelbarrow role 3x to complete
  • Rock Work – Repeato 2x
    • 20x Overhead Press
    • 20x IC Curls for Girls
    • 20x On your 6 – Chest Press
    • 15x On Your 6 – Pull Over
    • 30x IC American Hammers
    • 20x IC Tricep Extentions

Mary: Aquaman’s Core O’ Rama (a show of respect)

Announcements: Xmas Party – Good 2nd F stuff happening there, 24 Hr Run – Good 1st, 2nd, and 3rd F opportunity all balled into one.  See M4L and slack-o-sphere for details.

T-Claps (Recognition): These dudes didnt know if they would get to be in the shelter today but they still showed up and delivered.  Way to be!

Prayer: Kosher’s cousin Nikki, lost her husband to suicide

Week 3 Day 3

/in /QIC:
PAX: , , , , , ,

EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:

N/A

The Workout:

Onnit Yoga

Mary:

N/A

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad

Week 3 Day 2

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PAX: , , ,

EC: Deadbolt, Emeril
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Work Fast Recover Faster

Mary:

Onnit Cooldown

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad

Week 3 Day 1

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PAX: , , ,

EC: Emeril, Flanigan
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Stand your Ground

Mary:

Onnit Cooldown

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad

F3 is like a box of chocolates…

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EC: Axe, Dahmer, UTI, 187

ECers returned to the lot to watch Quiver, Maybelline and Tetanus roll in.  The mumble chatter was ON so it wasn’t until near start time that we started to talk about who was Qing.  Someone proclaimed that Gump was slated for the Q.  We found ourselves left high and dry like an adult man waiting for a bus with a box of chocolates in his lap.  What do you do when you find yourself waiting with a snack.  You start eating it!  Sometimes a workout can be like a box of chocolates.  The Q sheet tells you one thing but you really never know what you are going to get!

FNGs: Not Today!
Warm Up:  187 Opened the box – SSH, Merkins, Imperial Walkers, Hill Billies

The Workout:

1st Chocolate – 187 flavored, aftertaste of exotic animals (no Dodo birds!?)

  • Duck Walk / Bear Crawl return
  • Alligator Walk with escalating Merkins / Bear Crawl return
  • Reverse Crab Walk / Bear Crawl return

2nd Chocolate – UTI flavored (ew…), the buttered popcorn jellybean of chocolates

  • Mozy towards the GCF
  • Carioca from the Christmas Tree Tent for 1/3 of the length of the lot and reverse for the next 1/3
  • Mozy Backwards until the end of the lot
  • 20x LBCs
  • Skip our way to the rock pile
  • Grab a rock, 15x Tricep Extensions, 20x Curls for the Girls, 20x One hand overhead press (10 each hand), 30x Goblet Squats
  • Repeato the Rock Workouts
  • Mozy to the ramp behind the new burger joint
  • 3x Pair off and switch – Peoples Chair / Backwards run up the ramp

3rd Chocolate – Dahmer flavored, tastes like pennies

  • Mozy to the dumpster niche behind the pet store
  • Pair off and switch for the following – Repeato 2x
    • Balls to the Wall / 20x Merkins
    • Peoples Chair / 10x Burpees
    • Australian Mountain Climbers / 15x Peter Parkers

Mary:  We aren’t smart men, but we know what love is… WE GAVE MARY ALL THE CHOCOLATES (Don’t tell Jenny)

  • Box Cutters (cardboard), Homer to Marge (lots of hair!?), Pickle Pounders (dill), Dying Cockroach (protein), Flutter Kicks (watered down), and at least 2 other chocolates that I can’t remember
  • If you stuff them all in your mouth at once it makes a fine blend

Announcements: Xmas Party, Oakwood 24 – see the slackverse and M4L for details
T-Claps (Recognition):  Tetanus – He has only been F3ing for a short time but he is on the Q sheet for Tiger Blood this week.  He says he is on rev5 of his winky.  Come show him some support!
Prayer:  Continued thoughts for Quiver and for our missing Q who was not feeling well this morning – Feel Better Gump!

You Will Feel the Bern

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Great to be back in the gloom.  It’s been quite some time.  Pax rolled in along with some fog, and off we went.

PAX: Bernie, DOA, Full House, Snap

EC: Bernie, Full House

FNGs: None

Warm Up: 4-Corners:

Mosey to bottom of ramp – SSH X 10 IC

Mosey to top of ramp – Hillbillies x 12 IC, Good Mornings x 12 IC

Mosey to opposite side – Squats x 10

Mosey to bottom – Dips x 20

Mosey to bottom of ramp

The Workout: Suicide Tabata

Marked off 3 distances on the ramp (roughly 20 yards apart) for suicides.

  • Run to first point (cone) and back and do 5 burpees
  • Run to second point (trash can) and back and do 10 star jumps
  • Run to third point (cone) and back and do mountain climbers until everyone returns (this was pretty much Snap every time).

Started with the suicides above and then performed 8 rounds of 20sec exercises and 10sec exercises.  There were 4 sets of these with the suicides above in between each set.  Definitely felt the ‘Bern’ in this one.

Set 1: 8 times non-stop

  • Merkins – 20sec
  • Planks – 10sec

Suicide run

Set 2: 8 times non-stop

  • Squats- 20sec
  • Squat Hold – 10sec

Suicide run

Set 3: 8 times non-stop

  • Plank w/ Shoulder Taps- 20sec
  • LBCs – 10sec

Suicide run

Set 1: 8 times non-stop (alternate legs each round)

  • Static Lunge- 20sec
  • Lunge Hold – 10sec

Mosey to the basketball court for Mary.

Mary:

V-Up-Tucks x 15 IC

Frog Sit-ups x 15

Announcements: F3 Christmas Party

T-Claps (Recognition): DOA making his first morning workout

Prayer: Pilgrim’s dad and Crab Legs

Grateful to lead!

Bernie, Out!

Minute to Win It at Sheepdog

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PAX:  Sprinkler , Farva, Beater, Yosemite, Dovetail, Martini

Sprinkler, Farva and Martini for EC

FNGs:  None
Warm Up:  Mosey to the back of the school, SSH x 10, Windmill x 10, Good Morning x 10, Daisy Picker x 10
The Workout: Set 1 (1 minute each exercise) 5 exercises:  Side Straddle Hop, High Knees, Butt Kickers, Plank Jacks, High Knees

1 Minute Rest

Set 2 (1 minute each exercise) 4 exercises:  Squats, People’s Chair, Bobby Hurley’s, People’s Chair

1 Minute Rest

Set 3 – 3 exercises:  Dips, Merkins, LBC (All were done 10 at a time in cadence in rotation fro a total of 3 minutes)

1 Minute Rest

Set 4  (1 minute each excessive) 2 exercises – Lunges, Step-up

1 Minute Rest

Set 5:  1 minute Plank

1 Minute Rest

1 round Howling Monkeys at recommendation of Yosemite

Combative portion lead by Dovetail

Mary: Heel Taps, WWII
Announcements: CSAUP, Christmas Party
T-Claps (Recognition): None
Prayer:Multiple

Simbas? WTF!

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A foggy morning for a start of Mutiny/Red October.  Forceps led the warmup before taking 4 PAX to Mutiny.  Remaining 6 PAX grabbed their kettlebell and met up under the shelter after the joint warmup.  Great seeing R-22 back in the gloom!  He’s getting ready for Wrightsville!

FNGs: None

Warm Up: Jog down around circle and back, 20 x 3 ct SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10 Imperial Squaters, 10 Hillbilly Squaters, 10 Fozie Arm Circles, 10 ct Pigeon Pose

The Workout:  Lots of 3 (10 count exercises) with Rinse & Repeat.

Exercises included:  Alternating leg ups on wall (R/L) with one hand carrying kb, goblet squats, single arm thrusters. R&R

Lawn mower pull (R/L), Rut-rows, tricep extension. R&R

Figure 8s, Bus Drivers, Midget Love handles. (R&R)

Simbas – new exercise.  Lunges forward and present kb to the sky; two hand upward rows, ground pounders. R&R

Mosey to wall (without kb).  15 count BTTW, 15 count People’s Chair.  R&R increasing count to 20; the 25.

20 count kb swings.  R&R.

Whiling leaning on picnic table, 10 count arm pull (R/L), on knees, 10c o/h press, on six, knees elevated, 10c chest press.  R&R.

Mary:  Mutiny PAX joined us for ab workout that included LBCs, American hammers, Freddy Mercury, H2M, Box Cutters, Have a nice day.

Announcements:  Holiday party.

T-Claps (Recognition):  CSAUP PAX; great to see R-22 back out in the gloom.  EC – LED, others?  Thanks for coming down to Mutiny Forceps!

Prayer:  Dauber led us out.  Reach out to someone over the holidays; sadness and sorrow for many.  Raise them up.  Prayers for heart surgery of a PAX friend; PAX traveling; Pax injured.  Unspoken.

 

Thank you men for the privilege to lead you this AM.  -Dauber