Recess in session

/in /QIC:
PAX: , ,
YHC stepped in at the last minute as a sub for LED who hit it too hard working on a fence over the weekend. Thanks to the 4 PAX who came out in the cold, damp gloom and pushed each other. It’s always an honor to lead. Keep getting stronger every day!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC
Sir Fazio Arm Circles x10 IC fwd/ x10 IC rev
Overhead claps x10 IC
Seal Claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Head to the playground for recess to begin! Complete a circuit of 3 exercises – AMRAP while 4th PAX is running. R&R for 3 total rounds.
1. Pull ups
2. Derkins
3. Irkins
4. lap around the circle (timer)
Head to the rock pile for the second half of the workout and select a damp coupon. Each round consisted of stacking 10 reps of a rock exercise with a John Cusack lap in between rounds.
Round 1: Curls x10 IC
Round 2: Curls x10 IC, Ruh Roh’s x10 IC
Round 3: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC
Round 4: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC
Round 5: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC
Round 6: Curls x10 IC, Ruh Roh’s x10 IC, Ground Pounders x10 IC, Tricep press x10 IC, Overhead press x10 IC, Burpees x10 – OYO (YHC doesn’t want to risk being called “soft”.)
Mary:
Low Slow Flutter x22 IC
Box Cutters x20 IC
American Hammers x20 IC
Dying Cockroaches x11 IC
LBC’s x22 IC
Have a Nice Day

Announcements:

Martini and YHC will be beta testing a new Sat. running/ rucking AO in FV at Fleming Loop. Run will be 5ish miles and ruck will be 3ish miles. Likely start time will be 6am with 2nd F to follow. Stay tuned for more details.

T-Claps (Recognition):

T-Claps to Martini for EC on a different route on the newly opened greenway.

Prayer:

PAX with injuries / Family & friends recovering from COVID

Rolling Dice @ Sheepdog

/in /QIC:
PAX: ,
It was a cold and damp morning but 3 HIM didn’t let the fartsack win.  Way to get it done gents! We were definitely thankful for the shelter from the rain at Herbert Akins. Thanks for the opportunity to lead – always an honor!

FNGs: None

Warm Up:

Good Mornings x10 IC
Daisy Pickers x10 IC
Sir Fazio Arm Circles – x10 IC fwd/ x10 IC rev
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:
Taking full advantage of the shelter from the rain, YHC employed a pair of dice with exercises on each side and located them about 20 yards apart on each end of the shelter. The task was to bear crawl from one end to the other, roll the dice, do the exercise and return to the other end via crab walk. R&R until time expired. We decided that once we did an exercise, it would not be repeated. That was especially good news when it came to the 15 star jump burpees which were every bit as miserable as they sound.
With about 10 minutes remaining, YHC handed the reins to Shredder who coached us through some close-quarter combo strikes.

Mary:

American Hammers x20 IC
Box cutters x20 IC
Low Slow Flutter x20 IC
LBC’s x20 IC
Have a Nice Day

Announcements:

See Slack/ FB

T-Claps (Recognition):

T-Claps to Shredder for doing EC in the rain! Solid!

Prayer:

Those dealing with/ recovering from injuries
Family & friends recovering from COVID

BRR is only 29 R4TJs away

/in /QIC:
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Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming :face_vomiting::hankey: is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family

Sorry 16 Bit

/in /QIC:
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It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:

You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing

The Workout:

We did a bit of exercises before the main event

30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm

We went into the main event a bit early. I had to much time at the end.

The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups

I thought the three exercises went well together. Afterwards I was good and sweaty.

Mary:

We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

Announcements:

Uhh I don’t remember.

T-Claps (Recognition):
Prayer:

Sorry I don’t remember

We got what we wanted AND played a game!

/in /QIC:
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Some commitments were made prior to the workout – TCLAPS Cupid, Bobby Dall, Bobby Boucher!

EC: YHC, 187

FNGs: nada

Warm Up:

  • Box Cutters (aparently not a warm-up exercise)
  • Daisy Pickers
  • SSH
  • Imperial Walkers
  • Hillbillies
  • Mozy to the rock pile
  • Mozy to The Same Hill You Ran Last Week™

The Workout:

  • 2 Decks of Cards Revealed…  It’s WAR
  • PAX split into 2 groups
  • Cupid takes Deck #1 – Group 1
  • YHC takes Deck #2 – Group 2

 

  • ♣️ Catalina Wine Mixers
  • ❤️ Overhead Press
  • ♦️ Diamond Merkins
  • ♠️ Quiver Crushers

 

  • Cards placed on the ground for each team.
  • Team with highest card does the workout based on the suit and the number on the card.
  • Team with the low card, takes the hill
  • When the cards match, one card down, one card up.  Highest Card rule applies but the count is the sum of all 3 cards.

 

  • Rinse/Repeat until Q calls time.
  • In this game – It felt like the win went to Team Cupid.  Team UTI went up and down that hill a TON.  Strava seems to claim that TEAM Cupid ran slightly further at Purple Cobras.
  • ¯\_(ツ)_/¯
  • THE WINNER – EVERYONE THAT BEAT THE FART SACK!!!!

 

  • 104 Pick-up
  • Return the rocks
  • Mozy to Mary

Mary:

  • American Hammers
  • Boat Canoes
  • Have a Nice Day
  • Good Mornings

Announcements:

  • Shield Locks – Learn what they are, go find one, get ready for a TEDTalk
  • Cupid will arrange us a workday with the town at some point soon

T-Claps (Recognition):  Thanks to Cupid for the nudge to Q today.

Prayer:  Continued prayers for the country as Texas thaws out.

Did I Q Good? – Q School Re-Cap

/in /QIC:
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8 PAX posted at Womble Park in the afternoon on a beautiful Sunday for our first SouthWake Q School in quite awhile. HIM’s offered great insight and input as we were in the business of equipping ourselves and others for leadership. In the end, all things covered tied back to the Mission, Creedo, and Core Principles of F3. Bottom line…we do what we do and how we do it for a reason. No one gets left behind, we pick up the six, and all men get stronger and accelerate together.

FNG’s: Not at something like this…but we covered the disclaimer and other good points of reference for FNG’s. Namely, the solid Q will assign another PAX to “keep eyes on FNG’s”.
Warm Up: SSH x 20, Good Mornings x 10, Standard Merkins x 10, Burpees x 5. Main point here was we do certain exercises in Cadence, slow cadence, single counts, and OYO for a reason. We don’t do fast windmills, we don’t do burpees in cadence.
The Workout: A quick mosey over the far end grassy field where we covered elements of routines or “Thangs” as some of us reference them. Safety, keeping PAX together and challenged were the main points here, with all PAX taking a turn to practice cadence counts, the “say” statements of…”exercise is”, “starting position”, MOVE (IC/on my…), “exercise.” It’s how it’s done! Did a series of 7’s with Mountain Climbers IC and Squats.

We did an Indian Run over to the rock pile, with a few points being shared by Skidmark about waiting until the indian is in line (rather than a weave) and also monitoring your PAX….again, we don’t leave people behind.

Did a small series of rock exercises both IC and single counts including: Curls for the Girls, Rut-Rows, Tricep Press, and Shoulder Press. Big idea on rocks…tell PAX to choose a challenging rock BUT…also let them know if you will be travelling with it.
Mary: Q has a big job when arriving at Mary to be sure all PAX are accounted for. We did LBC’s IC, LSF’s IC, WW1’s on the up.
Announcements: none
T-Claps (Recognition): Bobby Boucher, Wallaby, and McNugget, having done already their VQ’s plus some, seeking to accelerate and lead!
Prayer: Went over the format of COT, ending on time, prayer considerations. Bobby Boucher has an aunt with health issues. Martini with a big job audit situation at work. YHC took us out! On to a great time for 2nd F. My VQ at a Q School is now in the books, thanks for freeing me to lead!

Just cause it’s hazy don’t mean you can be lazy

/in /QIC:
PAX: , , , ,

FNGs: NONE

PAX: @DoubleD, @Finkle, @Norm, @KITTY LITTR, @Gamecock
Warm Up: Mosey around park track, followed by a round of daisy pickers, good mornings, Frankensteins, Sir Fazio Arm Circles f/b
The Workout: Event 1 – Doras on the hill, with a partner we did 100 merkins, 200 LBCs, and 300 squats

Event 2 – took a nice jog up to the middle school to the brick wall to do some typewriting.  Started with 10 box jumps, then 20 leg ups (ten each leg), followed by 10 Irkins, and 10 dips.  Then we typewritered back down to the starting point with the same exercises.

Event 3 – In the middle school courtyard we did 10 counts in cadence chillcut planks followed by shoulder taps up the stairs.  At the top we did star jumps and shoulder tapped our way back down the stairs and R/R.
Mary: Each PAX went around the circle and called out an ab exercise.
Announcements: Possibly a new Saturday morning AO at Flemming Loop Park.  More details coming from @Martini and @Norm.
T-Claps (Recognition):
Prayer: @Finkle led the prayer time.  @Finkle’s cousin Brooke is recovering from pancreatitis and has type 2 diabetes.  Pray that he will follow diet plans.  @Double D’s mother-in-law has dementia and family is having difficult times with the situation.

Has it been 1-year already???

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

11 PAX showed at my 1-year anniversary right here at AGS.  Of course I took the Q and it meant a lot to me to have so many PAX show up on a freezing cold Sunday.  I mentioned in COT I would not have taken any offense to any one of these PAX not showing up today considering how much they’re posting and Q’ing during the week as it is.  This was the most PAX I’ve hosted at AGS since I took over as site-Q back in the fall.  **Mookie, Redenbacher, and Oboe all showed this morning and they were the original 3 PAX I met at AGS 1-year ago today…this meant a LOT to me guys.  There are so many PAX out there that have helped me get to where I’m at today physically, mentally, emotionally, and spiritually…rather than name all the individual names I just wanted to thank F3, particularly those infamous names out there that are significantly going above and beyond week in/week out.  You know exactly who you are.  THANK YOU ALL.

FNGs: none today

Warm Up:  mosey up and down the tennis court parking lot at Womble, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins (pretty much my standard warmup, particularly to stretch out the hamstrings)

The Workout: 6mi loop beginning at Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Holly Springs, L on Raleigh, L on Grigsby, followed all the way to the backside of Womble Park, ran around Womble for a strong finish back to the tennis court parking lot

Mary: ran out of time unfortunately

Announcements: Sunday Q School 3pm

T-Claps (Recognition): my 1st F3 anniversary with many more to come, also the showing of Mookie, Oboe, and Redenbacher who were the original 3 PAX I met on my first F3 workout exactly 1yr ago to the day right here at AGS!

Prayer:  Pikachu’s M, all the unspoken, YHC felt led to take us out

Man I love some old-school NES

/in /QIC:
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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.

Puddle Burpees, but No Sugar Cookies

/in /QIC:
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Another very rainy and cold morning in the Gloom today. Maybe it’s the fact that YHC is so tired of the rain, maybe it’s because it’s Friday, but YHC was determined that we would spend some time out in the rain today and not immediately seek shelter as I did at the workout yesterday. YHC is a proponent of being cold, or wet, or muddy, but never all 3. That just doesn’t sit well for the running shoes most PAX tend to purchase. I was told by Pikachu about an exercise called “Sugar Cookies”. You apparently get nice and drenched, the roll in the sand. Torture was not on the menu this morning, but we all stuck our noses into the cold, wet rain for awhile this morning before retiring to the picnic shelter.

FNG’s: Welcome and many props to Cancun, coming aboard on a day like this!
Warm Up: Quick jaunt over to the tennis courts for SSH x35, Good Mornings x10. Then, a quick 4 corners warmup on the court with side shuffles through the puddles in between. Warm ups were Imperial Walkers x5, Hillbillies x10, Seal Claps x15, and Windmills x5.
The Workout: We repeated the same side shuffle around the tennis court except we did a shuffle step or two, burpee, shuffle step or two, burpee, repeato until we got all the way around the court.

Time to mosey to the rock pile and find shelter and we grabbed a rock and went under the picnic shelter. Rock Work. 25 reps of Curls for the Girls, Rut-Rows, Shoulder Press, Squat, Rock Spanks, Tricep Press. We then completed a round where 2 PAX did either BTTW or People’s Chair, while the other two PAX typewriter crawled the picnic tables and benches.

Next was a routine of short rock 7’s across the picnic shelter. We completed Ground Pounders on one side, and rock burpees on the other.

We completed another round of the picnic table typewriters with the other PAX doing BTTW/People’s Chair.

We rinsed and repeated the 25 reps of rock work for all exercises above except for the Rock Spanks. We moseyed back to return our rocks and returned for some Mary.

Mary: WW1’s x 25, Fast Feet with Sprawls for I’d say 45 seconds, WW1’s x 20, Fast Feet with Sprawls, Heel Taps x 25 IC, Fast Feet with Sprawls, Heel Taps x 20 IC. Have a nice day!
Announcements: Q School Sunday, 3 PM Womble. Take a look at Tuesday’s TedTalk, great info about crucial considerations for our PAX.
T-Claps (Recognition): Cancun for notching his first workout in this messy weather. Warbucks for getting back out in the Gloom.
Prayer: Cancun’s M has a book coming out. Pikachu’s M with back and joint pain, unspoken. YHC took us out. Thanks to the 18 different men I crossed paths with during my Q Tour this week. The weather was about as lousy as I can remember, but growth was attained. Honored to do this thing called F3 with all.