Worm Porn in the woods

/in /QIC:
PAX: , , ,

YHC hasn’t been to Kenny’s Grave in a while so one way to get back…sign up to Q. One pax had to be lost since he lives in 12 Oaks and another had a air boot on. I thought how would he keep up, well he did. Here’s what we did.

Warm up
Loop track
Good mornings
Michael Phelps
Sir Fazio
Air squared
Merkins

Wood trail run pyramid
Every other lamp do exercises
Moves to each set: high knees, butt kickers, caioca, slides
2 Turkish getups
4 Jump squats
6 Freddy Mercury IC
Next light (s)
4,8,12 reps
6,12,18 reps
8,16,24 reps
10,20,30 reps
Reverse everything back to start
*Laid down besides some worms getting it on for some FMercs.*

Dugout
Dips and knee tucks 2 rds x10
Step ups and pull ups 2 rds x7

Mary
Box cutters
H2H
Pretzels
Superman

Prayers
Finkles boot and X-rays come back showing healing, Dawgpound health as training for HSH, Gamecock parenting while M in training, YHC family kids health, pandemic

It was great getting back to South Park. T-claps to Finkle getting in 1.4 miles in a air boot. Great work men!

BS Out!

Abyss needs step lights

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

FNGs: None

PAX:  U.T.I, M4Life, Fanny Pack, Sprinkler, MadDog 2020, Money Pit, Dahmer, Breach, Florence/FloJoe, Poopeater
Warm Up:  Lap around the outside of the turf field, then Good Morning, Frankenstein, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:  So many of our workouts are total body, head-to-toe, as they should be.  But sometimes I miss the specific body part burnout beat downs.  Last week’s Downtown Train was a good fix for me, with an 80/20 upper body/legs ratio, with some cardio sprinkled in between, the chest and arms were feeling it.  I almost went that route again today but decided to revisit the ass-kicking I experienced with LED’s IronPax Week 1 challenge, specifically the murder bunnies that had me walking funny for a couple days afterward.  I didn’t need to bring the whole routine, just wanted to have another taste.

To soften the blow we started with 11’s at the Abyss.  I need to work on my lighting technique because, as an afterthought, put my headlamp on the steps to light the way but it seemed to mostly just blind us on the way up.  Perhaps a more indirect lighting approach would be better – direct the beam into the bushes and run by ambient light.  Anyway, merkins up top, squats at the bottom.  Vanilla, I know.  Whatever.  But I once again mismanaged time, realized we were going over and called an audible after round 7 or 8.  Headed to the bush to hand out coupons, then over to the turf with them.

PAX lined up on one sideline, I paced off about 25 yards and we murder-bunnied that distance, then 25 merkins.  Reverse MB back to the start, then 10 blockee thrusters.  I planned on doing two rounds of this but with time running short, we did a quick recover mosey to the opposite sideline and back, then returned our coupons.
Mary: The usual, unimaginative, but effective with short time – LBC 20 count IC, Low Slow Flutters, then to get my upper body fix in, 10 slow-mo merkins (4 count down, 4 count up =1).
Announcements:  Holly Fest F3 booth/tent sign up site is live.
T-Claps (Recognition):  Breach for his insane 30K mountain run
Prayer:  Trickle, death of mother in law; Sprinkler, dealing with aging mother and the complications with that; Midget, loss of a neighbor.

Goggins Beatdown at TBD

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

I had been eyeing this workout from David Goggins for some time and finally pulled it out at TBD. 6 PAX put in the work and we finished in about 38 minutes, just in time for Mary.

FNGs: Nope
Warm Up: 10 minutes of SSH
The Workout:
https://youtu.be/SaiiLzTNVmo?t=89
(10 sets) 10 SSH /10 merkins
100 Alternating lunges
110 WWIIs
55 Catalina Wine Mixer
55 WWIIs
55 Catalina Wine Mixer
(3 sets) 10 SSH /10 merkins

Mary:
Homer to Marge, LSF, Downward dog, runners pose, pigeon

Announcements: See Slack for races and Holly Fest sign up.

T-Claps (Recognition): All PAX for finishing that workout.

Prayer: Unspoken and for our calves.

It’s Go Time at the Nest

/in /QIC:
PAX: , , , ,

FNGs: None

PAX: @Gamecock, @K I T T Y L I T T R, @Finkle, @Florence/Flojoe, @Poop Eater
Warm Up: No mosey but circled up for a round of exercises in cadence:
The Workout: I found a new toy to bring joy to all those lucky PAX who showed up for a beat down at the Nest.  It’s an interval timer app for my phone.

We did 1 minute intervals of workout followed by 20 seconds of rest doing 6 exercises in each round for 5 rounds.  Those were mountain climbers, alligator merkins, squats, dips, monkey humpers, and Freddie Mercuries.  By round 5 we were spent.  39:40 of unadulterated work.
Mary: Included in our interval workout
Announcements: Holly Fest sign ups, Brute CSAUP 10/16/21
T-Claps (Recognition):
Prayer: @Finkle’s foot, @Gamecock’s M is starting new HR coursework, @Florence/Flojoe’s sick friend.

A Case of the Dropsies

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

It was the case of “dropsies” for most of the morning for 17 PAX playing Ultimate Mutiny @ Ting.

FNGs:
Warm Up: The warm up was quick n dirty to get out on the field and play
The Workout: 9 on 8 with 1 PAX leaving early to even it up
Mary: The game is Mary
Announcements: HollyFest

It’s about time at Sheepdog

/in /QIC:
PAX:

FNGs:
Warm Up: Mosey around the parking lot then circle up for side straddle hops, arm circles, good mornings, daisy pickers, and imperial walkers
The Workout: Today’s Q was all about making it around the clock. I picked 3 exercises and we started with 1 rep of the first, 2 of the 2nd, 3 of the 3rd, 4 of the 1st, etc. until you’ve completed 12reps of the 3rd exercise.

1st clock – dive bomb merkins, irken, standard merkin

2nd clock- squat, star jumps, mountain climbers

3rd clock – American hammers, pickle pounders, low slow flutters

4th clock- derkin, dips, dry docks

5th clock – get ups, ag kicks, lunges

6th clock –  Freddie Mercury’s, homer to marge, box cutters

7th clock – knee strike step ups , capoeira merkin, crab cakes

Mary: All out of time

Announcements: upcoming CSAUP Oct 16th in Fuquay
T-Claps (Recognition): Shredder for getting EC in solo before the workout
Prayer: I took us out

I’m Going to Disney World!

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

AO: Disney
Workout Date: 09/23/21
I was initially scheduled to Q Disney when Epoxy died, and I asked for someone to step in for me so I could attend the Memorial Ruck at Green Flash instead. The boys helped me out, and I was happy to finally get back down there today. Site Q UTI had mentioned that there were cinder blocks stashed at the AO, so I planned to use them.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Sevens (merkins/star jumps) up the hill
2) Get the cinder blocks and partner up for Catch Me If You Can (Partner chase) with cinder blocks (chaser does 10 merkins before chasing). Two laps total.
3) Block work on the soccer field. One partner runs while other performs As Many Reps As Possible/AMRAP of various block exercises. Curls, Overhead Press, Block taps, Shoulder Taps, Grounder Pounder/Squat Thrusts, Elevated Homer to Marge, Irkins, Derkins, etc.
4) Return blocks and mosey to the baseball field fence for Balls To The Wall (10 count each PAX), People’s Char (same), Australian Mountain Climbers (YHC leads a single 10 count In Cadence)

https://www.strava.com/activities/6005627618

Mary:
PAX-led Mary. Various abdominal exercises.

COT:
11 PAX
Announcements and Prayers

Naked Moleskin:
I think the partner chase was a hit, once I explained it a couple of times. My bad.
We had a beautiful view of the moon and stars when we were out on the soccer field. Great time of year for F3!
The South Wake guys are always so gracious, and site Q UTI helped me keep the partner AMRAP work on track when the gazelles started to separate from the pack. I really appreciate the fellowship and support.
Disney needs Qs starting in October. Feel free to steal workouts, etc. UTI talking about past Backblasts being helpful encouraged me to address my Backblast Backlog. I still can’t let these silly things go. And this BB has caught me up. For now.
This was my one hundred first #F3Q21 #2021Challenge Q (one hundred fifth overall). Next Q is next Friday, 10/1 at Brick City.
-Pigpen

QIC: Pigpen
PAX: Kosher, Woody, Cancun, Bobby Dall, Florence/FloJoe, Cyclops, Beer Pressure, Bondo, Hardy, UTI, Pigpen
Workout Date: 09/23/21

No OYO VOYO 10K

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

AO: Any Given Sunday (South Wake)
Workout Date: 08/22/21
I saw an opportunity to combine my Q quest with F3 Raleigh’s second annual VOYO (Virtual On Your Own 10K) and I took it. Yes, running with a group is not very OYO. Thank you for your concern.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Everyone else preran, so we skipped the warm up, discussed the course and got moving.

Main Event:
1) Run VOYO 10K (Out South entrance of Womble Park, going clockwise around the ball fields, follow Grigsby to Raleigh, then Right on Holly Springs. Turn around at Linkland, detour into Jones Park and then back the way we came to start)

https://www.strava.com/activities/5833807697

Mary:
I think we did some stretching?

COT:
6 PAX
Announcements and Prayers

Naked Moleskin:
The South Wake hospitality has been great. I posted the week prior and mentioned my Q plan at COT, making sure everyone was cool with that. I also wanted to give pre-Cobains to any sixes for whom we wouldn’t come back until the end. Lipstick suggested the main route and everyone was supportive today.
187 appointed himself as my personal trainer who ran with me, managed traffic, and encouraged my pace. I won’t forget it. He helped me to a 10K PR of 53:19 (even though I cropped it too far for Strava to recognize; this was the day I learned 10km>6.21mi, not by much, but enough; D’oh!)
This was my ninety-sixth #F3Q21 #2021Challenge Q (one hundredth overall). Next Q is Tuesday at Diver Down.
-Pigpen

QIC: Pigpen
PAX: 187, Boy George, Skidmark, Lipstick, Maybelline, Pigpen
Workout Date: 08/22/21

Rollback That Weather Forecast

/in /QIC:
PAX: , ,

AO: Possum Trot
Workout Date: 08/18/21
Really bad thunderstorms were in the forecast, so I wasn’t sure how many would show up or if we would need to find an alternate AO. Two PAX rolled in and the thunder never showed. We worked out in a steady drizzle.

Warm Up: State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Number of the Beast with an accidental 7th station we decided to keep. This definitely added to the difficulty as well as the time commitment.
2) Group rock work. PAX took turns calling and leading various rock exercies.

https://www.strava.com/activities/5811834631

Mary: Various abdominal exercises. Finished with Have a Nice Day in the drizzly rain.

COT: 3 PAX Announcements and Prayers

Naked Moleskin:
Rollback’s Smiley Face headband was on point!
FRAM’s favorite part was the Have a Nice Days on the wet tennis court in the rain. It was pretty nice.
This was my ninety-fifth #F3Q21 #2021Challenge Q (ninety-ninth overall). Next Q is Sunday at Any Given Sunday.
-Pigpen

QIC: Pigpen
PAX: Rollback, FRAM, Pigpen
Workout Date: 08/18/21

Mutiny in South Wake

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

AO: Mutiny
Workout Date: 08/16/21

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Warm Up exercises

Main Event:
1) Dora 1-2-3 (100 Merkins, 200 LBCs, 300 Squats)
2) 10-15-10 pyramid in the shelter: Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches, Derkins
3) Partner up and grab rocks for partner rock work across the soccer field. One Partner performs AMRAP (As Many Reps As Possible) rock exercise while the other partner runs across the soccer field and back. Flapjack. Switch exercise once second partner returns. Repeato until Mary time. Various exercises were called: curls overhead press, etc.

https://www.strava.com/activities/5801453955

Mary:
Various abdominal exercises.

COT:
12 PAX (6 for Mutiny, 6 for Red October)
Announcements and Prayers

Naked Moleskin:
This was my ninety-fourth #F3Q21 #2021Challenge Q (ninety-eighth overall). Next Q is Wednesday at Possum Trot.
-Pigpen

QIC: Pigpen
PAX: Mutiny: FRAM, Fonzie, Sparky, Breach, Sprinkler, Pigpen
Red October: POTS, Frisco, Smalls, Money Pit, Gump, FedEx
Workout Date: 08/16/21