A Little Moist, eh

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

Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ.  Great showing given all of the draw from QSwap and Fritters!  Thanks as always for showing up and allowing me to lead.

Warm Up:

 

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn.  I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast.  I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us).  Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts.  A jail break was called and we all bolted for the basketball courts.

 

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up).  Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”.  Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation.  Thanks for jumping in on the cool-down Dawgpound.

Announcements:

  • ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in.  It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
  • BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

  • Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
  • Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
  • Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

Lonely Nut

/in /QIC:
PAX: , ,

What’s better than two nuts?  One more

Warm Up: jogged around parking lot, triangles up for SSH x 20 IC, windmill x 10 IC, Moroccan night club x 20 IC, LBC x 20 IC
The Workout:went to rock pile for medium sized rock, John cusack to the track. Since only 3, odd man lunged walked across field while holding rock. Other two partnered up for bull frogs x 15, wheel barrow to bear crawl to lunge walk, ran back. Each did this x 3

next, jack webb variations 1:3 merkins:curls up to six, then down the ladder merkins:triceps with the rocks. Brought rocks to the pile, jogged to front for COT
Mary: American hammers x 10 IC, dying cockroaches x 10 IC, homer to marge x 10 IC
Announcements:south wake shirt order, Q school, Q source today at star bucks
Prayer: prayers for neighbor scott, lost his father unexpectedly on New Year’s Day, Buford for a safe and quick recovery

 

pax: Flanigan (Q), da business, dawg pound

Ever owned/used a sex swing?

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

Solid turn out tonight for 2019’s week 1 of 52 Tea Time Murph….PAX of 8…… plenty of modifying tonight as various have marathon training goals and none regulars joined the workout.

Great chat and banter, a real pleasure to host… made me remember why I enjoyed F3.

2nd F was at Tapline… heathly laughs with HSRC and a very random side conversation with Deere, Skidmark and Giggawatt lead to the title of the backblast.

The Workout: MURPH

Announcements: Q Swaps and Q Schools

Prayer: where to start, some sobering requests from Huggies about school colleagues taking their own lives over the past months, various thoughts of close friends and relatives having hip replacements and other ailments causing surgery’s and high hopes for employment opportunities. SkidMark very kindly and humberly took us out.

A hunt for Pizza

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

A group of 8 gathered for an on road AGS.  And then low and behold Lipstick showed up in what we can only hope was muddy shoes to make it 9.

Warm Up:

Circled up for:
Good Mornings
Hillbillies
Imperial Walkers
Frankenstien Kicks

The Workout:

Run down Stinson to Base Lake. From Base Lake we ran to the Lowe’s where the facilities where checked by M4L.  After Lowe’s we ran to Homegrown to see if we could get a Pie in the early morning hours.  They where closed 🙁 .  Next up was running down Crossways to Domino’s to see if they could fix my Pizza itch.  They too where closed at 7 o’clock in the morning.  It was then decided to run back to the car and go to Dunkin instead.

Mary:

Ummm…

Announcements:

Q swap

Prayer:

Buford Surgery
Yogurt (Government Shutdown)
H1N1 and Messi travels to Disney for Half Marathon.  No Dopey or Goofy challenge this year.

Catnip

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

#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.

Sasquatch Sighting at DETOX

/in /QIC:

Call the papers!! Its true!! Its true!! A confirmed New Mexico sighting! It was a great morning in the gloom today! All kidding aside, I totally understand when people take a break from something, whatever the reason. It is our duty as friends to ridicule them(in a loving way) until they return. I hope all who read this call an old buddy that hasn’t been out in the gloom in a while and give them an EH!! Iron SHarpens Iron, and the fart sac is strong.

 

 

Warm Up:

8 – 30 second rounds of PUSH-PULL-SQUAT on the TRX
The Workout:

Start with a run around the parking lot. Then 2 rounds of 5 stations. Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.

Complete a lap.

4 – 30 second rounds of TRX SPrinters start and Reverse Lunge.

Complete a lap

5 – 1 minute rounds of Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.
Mary: American Hammers and Flutterkicks
Announcements: Superbowl Sunday team workout called “The Superbowl”. Starting at 0600
Prayer: New careers, moving, family stress.

We Pickle Pound This Town

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

Read more

The Great Eight

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

8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.

Warm up:

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills

The Workout

Mosey to the Rock Pile – rotate rocks clockwise between sets.  Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.

  • 3 sets of 20’s – Curls for the girls,
  • 3 sets of 20’s  – Overhead Tri-press
  • 3 sets of 20’s – Ground Pounders
  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers
  • 3 sets of 20 ct – 6 inches

Mosey to the Bathrooms

3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up

3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)

Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations

  • Aik’n Abs: 15 – 3 ct American Hammers,  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:  20 Squats, 20 Step Ups, 10 Star Jumps, 15 -3 Ct Mountain Climbers

Return the Rocks and circle up for COT

Announcements:    2nd F at Harris Teeter Starbucks and 9AM Bass Lake Ale House,  SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City).  Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).

Prayer Requests:  Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt).  WWW took us out.

Fritter

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

The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Friday Fun Run

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

QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22;  Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.