3 Qs Are Better Than 1

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We had some lines cross as we geared up for the Dads workout.  ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet.  Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn.  We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”.  Good times were had by all and the weather was glorious.  Read below 🙂

FNGs: 0

Warm Up:  Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH

The Workout:

Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says…  YHC got out first, point made (I never listen to ShamWow!)

Thang 2 – Zombie Dodgeball – Started with YHC.  He hit people with the ball until they were all hitting the other people with the ball.  We lost track of who was a Zombie and who wasnt until it was just chaos.  But fun chaos anyway.

Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other.  Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game.  We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball.  It was fun, everyone won.

Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart.  If someone from your team passed under your legs you were unfrozen and back in the game.  We played this more than a few times.  Swish was a monster in this game, juking all over the place.

Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.

Announcements:  2nd F at Dunkin’

T-Claps (Recognition):  Swish – Nice jukes.

Prayer: The defending South Wake Beer Mile Champions.  The kids were all very worried about you…  Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O

What the hell is that?

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3 HIMs at GP this morning

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.

The Workout:

Mosey to the wall

2 sets of 30 ct BTWs

2 sets of 60 ct Wall Sits

Mosey to flag as it fell over in the wind

Mosey to the rock pile

DOA picked out a boulder and I had to ask “what the heck is that?”

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

3 sets of 10 ct Windshield Wipers and Presses

Return the rocks and mosey to the playground

Face cards (10s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

Roll the Dice (5-11)

  • Shoulder Tap Planks
  • Hand Release Merkins
  • WWIIs
  • Pickle Pounders
  • 3 ct Homer to Marge (single leg)
  • Step ups
  • 6 inches
  • Star Jumps
  • High Knees

Announcements: F3 Picnic next Saturday, Beer mile today at 5PM

Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.

Bring cards they said, it will be fun.

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PAX: Jerk and Decoy hold it down at South Park
Warm Up: 3 mile EC run
The Workout: Deck of Death! Dips, Squats, Derkins, WW2 with Jokers and Aces being burpees.
Mary: Shuffled the deck and started again until time expired.
Announcements: Round of golf maybe? Anyone interested contact Jerk.
Prayer: Bloodsports dad, and safety for everyone at Carpex Odyssey.

That time that Burt Reynolds Fartsacked….

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Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

11 PAX for PSs at PC

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FNGs:none. Sorry for the delay on BB

Warm Up: PAX ran to back of HT for some good mornings, windmills, fozio arm circles 10 front then 10 back, imperial walkers, hillbillies and side straddle hops all in cadence

The Workout: Pain stations! PAX partnered up for 3:30 minute rounds of various exercises completing 7 stations.

Mary: Time was tight but we did BoatCanoes and Dying Cockroaches

Announcements: M4L charity event and upcoming F3 picnic.

T-Claps (Recognition): EC: Emeril and Warbucks for some running. Pablo, Coal Ash, Sarah Beth and myself for some Yoga.

Prayer: Lift up Bobby Dall’s and Promise Ring’s family having surgery and battling leukemia.

 

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!

 

Classical Storm

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The cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:

High knees, butt kickers, SSH, Wing Chung punches, extension front kicks

The Workout:

Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times

Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times

Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.

Time in tension: balls to the wall!

Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:

LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:

Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:

Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.

Fighting the Humidity

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Pax of 3 battling humidity on Oct-2

Warm Up:  SSH, cherry pickers, arm stretches, good mornings

The Workout:

Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.

Run back in the other direction, this time doing 1 – 10 squats at each pole.

Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights,  12 reps sets:

– Bent over rows, lunges, shoulder press, crunches, standing rows, curls

Mosey to amphitheater for 3 rounds of 4 exercises:  dips, one leg step-ups, diamond merkins, preacher chairs

Mary:  10 minutes of various core exercises:  lbc’s, ankle taps, box cutters, WWII and others.

Announcements:  None

Prayer:  Recovery for Kubota’s friend who recently had a stroke, Guidance

Oct-30 Murph

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It was good to see another new face for a Murph this Monday.  DOA joined for a solid workout.

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Harris lake picnic on Oct-12

Prayer:  Gratitude and guidance

Still Hot Out in October

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Pax: Chips, Bobby Doll, Breach, New Mexico
Warm Up: Lap around the soccer fields, SSH, GM, IW/HB, Lap
The Workout: Inverse Jacob’s Ladder, Indian Run, Lap, Inverted Mountain Climbers, People’s chair, 7’s on soccer field with Star Jumps and WWIIs.  Lap, Little baby dips, Urkins, Dips, Urkins.
Mary: Protractor, Homer to Marge, Side Crunches, Hammers
Announcements: October 12th lunch at Lake
T-Claps (Recognition): Praises for safe travels the past couple weeks.
Prayer: Fedex’s wife with her surgery, Kevin at Hope who has a brain tumor, and  Crab Legs.

Remember encouraging others to make it to F3 and post for the first time could make a huge difference.  You never know what someone has going on in their lives and working out with a good group of guys they can lean on could help change their lives. Always a pleasure to Lead.  NM