Q less

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FNGs:None
Warm Up: SSH, good mornings, wind mills, fazio arm circles back and forward, overhead claps, seal claps, 10 merkins.
The Workout: pax’s split into 6 for mutiny and 3 at Red October. While mutiny did a popcorn Q Pots, Gump and I knocked out some upper body exercises with bell

30 curls, 15 each side lawn mower pulls, 30 rows, 15 each side press, 30 squats, 10 normal 10 diamond and 10 wide merkins, 30 triceps, 30 press.  Exercises were repeated at 20 per exercise.
Mary:the pax’s met up for Mary and each chose exercise as we went around circle. 20 LSF, 10 each side v ups, homer to marge, 5 burpees, heal taps, 10 x and o’s, 10 ex icon homer to marge 6in to 90 degree leg raises
Announcements: dec 5 breach is working on a rucking  surprise. Dec 12th frosty csaup. Mamas house still needs door to feed families for thanksgiving. Can donate cash on line as well
T-Claps (Recognition): Banana seat for taking the Q while in town for a day
Prayer: Frams co worker, safe travels, families and marriages during this time, 187 wife. Be thankful for what we have and don’t take for granted.

Australian, cause it’s upside-down

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FNGs: Enron (friend of Kosher’s)
Warm Up: 5 burpees OYO for a late arrival. Side Straddle Hop x15, windmills (aka Don Quixotes) x10, Hillbillies x10, Imperial Walkers x10, Fozio Arm Circles, 10 forward / 10 back, seal claps x10, overhead claps x10
The Workout: PAX mosied over to the far parking lot.
Thang 1: Diamonds: different exercises at the four corners of the parking lot. Increase by 5 each round.
Shoulder taps x5, squats x5, Merkins x5, WWIIs x5
Next round was a 10 count, then 15, 20 and finally 25.
Mosied over to the amphitheater.
Thang 2: People’s chair with each PAX doing a 5 count down the line for 40 in all. Switch to balls to the wall, with the same count. Two rounds of this and then we mosied over to the rock pile, taking a short cut behind the playground.
Thang 3: rock work. PAX were told to grab a “medium” rock. Exercises were Curls for the Girls x10, triceps x10 and Wunderbras x10. Dropped our rocks and rotated a random number to the left, repeat. We did this for four rounds before we mosied back to the tennis courts for Mary.
Mary: American Hammers x10, LBCs x10, Box Cutters x10, Freddie Mercuries x10, Homer to Marge x10, Pickle Pounders x10, Australian Snow (Sweat) Angels x10
Announcements: Half Marathon on Saturday, Breach’s TedTalk is 11/17.
T-Claps (Recognition): Kosher for bringing out his friend and Enron for making the trek from North Raleigh.
Prayer: Lots of PAX have family members that need healing right now.

Veterans Day Dragon Route

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YHC stepped up and crossed the aisle to take the Q at R4TJ today. Apparently, there has always been some beef between R4TJ and TBD, but as co-site Q at TBD, I’ve taken on a minor duty to try to bridge the gap this year plus I’m also adding miles to my repertoire and the guys at R4TJ push me hard and keep me accountable on that end.  YHC had a 3 famous hills route at about 5 miles planned, but apparently overnight, some batflipping by some PAX was being planned. Now as I understand it, batflipping is done for all kinds of reasons…some good… some bad. Today’s bat flip was for a great reason. About 2/3 through the route, the pax detoured on a route that took us to the memorial at Veterans Park. We stopped there and spent a few moments of reflection and prayer on those who have served and paid the ultimate cost for our freedom. Like I said… a great bat flip plus it helped us form the dragon route as UTI discovered.

FNG’s: None
Warm Up: Frankenstein’s and Daisy Pickers. Since it is 11/11… we also did 11 Merkins.
The Workout: 10 PAX got in their miles with a few other PAX sightings along the way. We ran.
Mary: Once at the flag, we did our last 11 merkins to wrap up.
Announcements: HS Half on Saturday.
T-Claps (Recognition): Skidmark for a good flipping idea!
Prayer: Shamwow!, 187, and YHC’s M’s dealing with health issues.  Our Veterans and Nation.  Let us not waste the health, life, and blessings we are given.  Push for something and make your life worth it. Take opportunities to make it cool for somebody somewhere else… serve. Honor to lead!

Dodgin’ rain drops

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3 PAX beat the fart sack today and the rain to get in a some work at Disney

FNGs: none
Warm Up: SSH, Sir Fazio, Moroccan night clubs, seal claps, overhead claps, IW’s
The Workout: Mosey for a lap around the soccer field, then to the back corner to hit the hill that runs to the front of the park.  11’s seemed like a good idea, wide grip merkins up top, squats at the bottom.  After a few trips, Q decided to call an audible to 7’s.  Apparently that hill is a hell of a lot longer than I remember.  Finish up 7’s and mosey over to the shelter near the parking lot.  PAX rotate on 50 reps of irkins, dirkins and dips, once done move right into to peoples chair while one PAX takes a lap around the parking lot until all 3 have gone through.  Last PAX alternated between diamond merkins, wide grip merkins and dips while one PAX ran loop around parking lot until all had a turn.
Mary: LBC’s, homer to marge, american hammer, box cutters, low slow flutter, WWII’s, have a nice day
Announcements: HS half this weekend, no U-turn
T-Claps (Recognition): 187, Oboe for showing up, rain or shine
Prayer: Tracey and John continued prayers for healing and support

 

I assume everyone is running on the treadmill today

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We’ll keep an eye out on Strava throughout the day to ensure all of you are getting the miles and training this week because very few Pax posted at Tiger Blood, DIsney, and Kenny’s Grave. Kudos to all those that got out this morning. PRs don’t make themselves.

FNGs: None
Warm Up: Leg Swings, about 1 mile warmup run to the location
The Workout: Hill Repeats on the big hill on Crossway and Mt. Killman Springs.
1. 3 runs at half marathon effort up to the first stop sign partway up the hill. Recover back down.
2. 2 runs at half marathon effort the whole way the big hill
3. 1 run up the big hill and then down Mt. Killman Springs at half marathon effort
4. Two runs up Mt. Killman Springs
5. 2 runs down the the big hill at 10K effort, Recover up the hill
6. 3 runs at 10k effort from the stop sign down to the bottoms
7. Mosey back to the school.

Mary: Stretching OYO. Then it started to pour.
Announcements: You know ’em. They are all on slack.
T-Claps (Recognition): Fumunga for having a working alarm clock or being better than the fartsack
Prayer: Take time to be Thankful

Sitting around at TBD

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FNGs: none
Warm Up: SSH x15, Windmills x10, Imperial Walkers x10, Hillbillies x10, Fozio Arm Circles x10 forward & 10 back, Seal Claps x10, Overhead Claps x10
The Workout: Mosied over to the Pit. PAX lined up at the bottom of the grassy hill and were instructed that we would be doing 11s. 1 squat in cadence at the bottom, 10 Durkins at the top. 2 squats in cadence at the bottom, 9 Durkins at the top. Continued until we were at 10 squats in cadence at the bottom, 1 Durkin at the top.
Hopped over the fence and did 10 Urkins and 10 dips. Mosied around to the front of the Hunt Center and held plank in the first parking spaces.
Next up was leapfrog Murkins. The PAX on the end would do 10 Murkins and then jog down to the next open parking space. Meanwhile, other Pax held plank. Continued on until everyone had a couple of rounds of Murkins. Mosied back to the home parking lot, where PAX grabbed a squat. Leapfrog squats at this parking lot. Same thing as before, but with squats in cadence this time. Did a couple of rounds of this and then mosied over to the concession area.
Urkins, Durkins and dips at the concession area, 10 each. YHC encountered a black widow, which was quickly dispatched. Watch those fingers! Mosied over to the rock pile.
PAX were instructed to get medium-sized rocks. We then did Curls for the Girls x20, overhead press x15, triceps x10. Dropped rocks, shook it out, rotated to rock to the right and repeat. YHC realized that my definition of “medium” and others may differ some. Ouch! Performed the same round as before, followed by a rotation. The last round was 10 each because, again, ouch! PAX returned the rocks and mosied to the picnic shelter.
PAX lined up for People’s Chair and did a 10 count each (for a total of 30, math!). Shook it out, resumed position and went for 15 each (45 total). Shook it out and went for 20 each (60 total). Around this time, one of the run clubs ran by and our good friend Brexit hollered out “Looks like you guys are just sitting around!” I think the appropriate return is “U wot mate?!” (Good to see you, Brexit!) PAX mosied back to the tennis courts for Mary.
Mary: YHC likes a good popcorn Mary. It gives the other PAX a chance to take a bit of leadership which, after all, is one of the goals of F3. It also helps YHC not have to think up a bunch of Mary exercises on his own. We did some WWIIs, Box Cutters, LBCs, Homer-to-Marge (with one leg raised), shoulder taps and Low Slow Flutters. YHC finished things off with a little bit of yoga.
Announcements: Half marathons coming up (both F3 and non). Breach’s TedTalk is 11/17 from 8:00-9:00pm. Check Slack for details and a link to the Zoom meeting.
T-Claps (Recognition): Dahmer for EC.
Prayer: Lots of PAX and their families going through health issues. Prayers for healing and peace.

Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

Shit’s Creek

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Taper week is upon us for the HSHM so the EC crowd was light but PC held true with its very typical 11-14 pax every week. It had been a few weeks since YHC had visited the tunnel at PC. Can’t remember the last time we went down there but today was as good as day as any, especially since it hadn’t rained in a few days, reducing the chances of a hepatitis outbreak.

EC: Pikachu, Full House, Skidmark

FNGs: None
Warm Up: 2 groups of Indian Run for one loop around the complex with stops for IW, Hillbillies, Sir Fazio Arm circles, and Good mornings. YHC is such as nice guy that he only made Pax do SSH for the late Pax (shall remain nameless).

The Workout: Mosey to the tunnel. All the way to far end of the Greenway to nowhere is appox 1/4 mile. Set the pace at 2:30 for Pax to get out and back and complete merkins until the 2:30 was up. Next time out and back at 2:25 and do squats. 3rd time 2:20 LBC, last round 2:15 and preachers chair. Most Pax completed but one ventured out into the woods to pinch one off. You know the guy that disappears every workout about 1.5 miles in.
Next part of the workout was a Partner Dora will 100 Big Boy situps, 200 merkins, 300 squats. Moseyed to the other end of the tunnel to run the short side. As we approached that side of the tunnel it was clear where Lipstick took his morning squat. Never in all my travels, through tunnels, public restrooms, bus stations, subway stati9ns, and mountain outhouses have I smelled what I whiffed on the other side of that tunnel. Quicker than an 8-0 Ben Roethlisberger audible we ran as fast as we could back to the other side of the tunnel. The new running portion would now be up to the little greenway to the road and back down.
Finished off as a group with 2 rounds of Balls to the Wall and Preacher Chairs before the mosey back to the court.

Mary: Mountain Climbers, Pickle Pounders, Peter Parkers, Parker Peters, Homer to Marge, Have a nice day

Announcements: HSHM run this weekend. 0700 hard start with coffee in the lot. Dawgpound is planning a Christmas Party, Breach is giving a TED talk next week

T-Claps (Recognition):

Prayer: Davis is having surgery today.

Have Rock, Will Travel at GP

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I picked up the Q the night before the AO and all I had planned was a field trip. Everything else was inspired on the move and it turned out to be a solid beatdown.
FNGs: 1 – ButterBurger
Warm Up: Circle up for the disclaimer for the FNG and 10 counts in cadence of the following: Side straddle hops, Imperial walkers, Hillbillies, Good mornings, Fozzy arm circles forward and reverse, and Daisy pickers. Then it was off to the rock pile for a medium to large rock with the warning that we will be traveling with it. Also, an additional warning that if the rock was too small then I would be reassigning a new one. All rocks looked solid and we began our mosey that ended up being about 1.5 miles total by the end.
The Workout: Follow the leader for several alternating rounds of John Cusack and curls for the girls at a nice slow pace for time under tension as we started our walk into the woods.

We stopped  on a path in the woods shortly after the bridge for some 11s – Rock Spanks in cadence, bear crawl, squats on my down, bear crawl and repeat as we cycled from 1/10 to 10/1.

Everyone switched rocks after the 11s and back to the mosey. This time we alternated rounds on the move between tricep extensions in cadence, John Cusack, and a brief pause for squats.

We made our next stop at Veterans Park by the flags. Set our rocks down by the path and find a bench for 15 Irkins, 15 dips, and 15 Derkins. Then it’s time to a switch rocks and back for a quick mosey over to the shelter where we stopped and did 10 Ground Pounders in cadence.

Set the rocks to the side of the path and proceed under the shelter for alternating rounds of Wall Sits and BTTW’s. Once finished it was almost 8 o’clock and we had to get moving to get back for Mary.

Switch rocks and pause for 10 Ruh rohs in cadence followed by more alternating rounds of John Cusack and curls for the girls at a slow cadence on the move. We stopped at the start of one of the disc golf holes on the way back for some calf raises and then once again switched rocks.

Continue the mosey with John Cusack and tricep extensions. The six were falling behind so we switched to lunges while they caught up. We alternated John Cusack and overhead press along with a few reps of look at the pretty trees (thanks to Quiver) as we finally made it back to the rock pile to return the rocks.

Mary: We had about 10 minutes for Mary and with all of the exploring we did I had to throw in some Dora. Partner up for 50 World War II‘s, 100 Freddie Mercury ‘s, and 150 mountain climbers, while you alternate jogging around the parking lot. For the final minute of the Q everyone did mountain climbers to make sure that we had enough reps for Dora. After that final minute everyone was sufficiently smoked.

Announcements: Holly Springs Half is next weekend and volunteers are needed to man the aid stations.
T-Claps (Recognition): Frenchie and Macho Nacho bringing out another FNG. We had 4 Pax under the age of 20!
Prayer: Pax and their families, as well as the state of the country.

Counting Votes…er, I mean reps

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FNGs: nada
Warm Up: SSH x 20, Good Mornings x 10, Hillbillies x 10, Windmills x 10
counting repsThe Workout: Pax were informed that today would be a string of pearls (jog, exercise, repeat). We mosied over to the rock pile and grabbed a medium rock before continuing on our way. The exercises that we encountered went like this (most with 25 counts):
Curls for the girls, triceps, squats, ruh rohs, overhead press, narrow squat, side lunge (15), ground pounders, curls for the girls, triceps, calf raises (10), step ups (20), squats and finished off with bus drivers (15).
Jogged over to the picnic shelter for two rounds of urkins/durkins/dips. Then jogged back for Mary.
Mary: We did a couple of rounds of popcorn Mary, followed by some yoga stretches.
Announcements: Half marathon coming up, Murph on Veteran’s day.
T-Claps (Recognition): Kosher for getting back out in the gloom after a new born.
Prayer: Kosher for sleep (baby) and step father (surgeries), 187 and Fanny Pack for family member’s health