YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.
FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!
Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…
We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.
Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.
Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.
We had a few Sprinkles at the Sprinkler Q
/in Disney /QIC: SprinklerPAX: 187, Bobby Boucher, Fanny Pack, Fram, Mad Dog, Mookie, POTS, Roger Roger, Sprinkler
Rolled into Disney parking lot around 5:10 this morning. Fram’s car was on scene and he was off for EC. I started unloading all my toys and Pots showed up and assisted me. I decided last night to mix it up a bit due to all the beat downs I have received this week already. Really, I think this was just as bad as Monday-Wednesday!
FNG: Nope
Warm Up: Moseyed a lap around the parking lot. 15 of the following IC: Jack Feet, Imperial Walkers, Hillbillies, Merkins, Fazio Arm Circles, Frankenstein’s
The Workout: Had 10 stations prepared with “Toys” coupons. 100’ Firehose drag, Pallet Push(this was a crowd pleaser), tire flip(not your average car tire either), stair stepper machine, 25 and 10lb weight station, fire hose tote, Tractor Weight framers carry one each hand 60lbs each, Fanny Packs Favorite “Olde Roy” 70lb Railroad Iron for Bench Press.
The farmers carry was the timer. 2 PAX went around the parking lot opposite ways and when they met 5 burpees. Continued to starting point. Each PAX rotated until we made it around each station once. Rinse and Repeated. We then switched things up same stations but worked different parts of your body. The pallet push, tire flip and fire hose drag were no joke!! I am spent!
Mary: 15 IC Box Cutters, then Box Cutters, Low-Slow-Flutter and then Low-Slow-Flutter.
Announcements: See Slack
T-Claps: Fram EC this am. Fram and 187 seemed to be in some sort of a competition this morning. They were both on FIRE!!! DO NOT mess with these MEN!
Prayer: Fram’s Brother going through a divorce, Crab Legs. Thank God we have the ability to get up every morning and exercise and fellowship with one another!!
Honor to Lead today! Happy Easter Gents!
Egg-cellent Adventure
/in The Nest /QIC: GamecockPAX: Finkle, Fumunga, Gamecock, Kitty Litter, Norm
The Town of FV planted eggs at all the local parks for an Easter egg hunt. Each PAX was given a marker and sheet to draw four eggs. We ended up with 1+ mi, some new scenery, and some bad doodles. Norm split off for some miles of his own.
FNGs: None
Warm Up: Merkins, good morning, willie mays haze, Frankenstein’s, imperial walkers, hillbillies, Michael Phelps
The Workout: First stop Centennial Park. Partner up for this one. One PAX wall sits while the other bear crawls to the sidewalk, 5 merkins, bear crawl back and switch. x5
Second stop FV Arts Center. 3 sets of Irkins, Dips, and Derkins. Guest appearance by the Rolling Stones .
Third Stop Library, Ashworth Park. Circuit of start jumps, bunny hop stairs, step ups, calf raises.
Finally back to Falcon Park for 5 minutes of Mary
Announcements: 3F opportunities on Slack
T-Claps (Recognition): Finkle for winning the art contest as judged by Norm.
Prayer: Kitty Litter and Re-engage class, all others unspoken
Play Ball!
/in Possum Trot /QIC: 16-bitPAX: 16-bit, Endo, POTS
The town of Fuquay recently sent out an email announcing that they were starting up the men’s softball league again which got YHC’s old team moving again and working on getting the band back together. Excited at the prospect of hitting the diamond again I decided to pull out an old favorite that utilized a bat and a ball and, unfortunately this time, a lot of burpees.
FNGs:
Nope. We barely had G’s, let alone FNG’s
Warm Up:
Quick lap around the tennis courts followed up by:
SSH x20 IC
Good morning x10 IC
Daisy Pickers x10 IC
SFC x10 IC forward and reverse
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
I grabbed a softball and bat from my car and we headed down to the first field going down the road. As we closed in on home plate the instructions were given. Each PAX would take a turn hitting the ball to which we would all run to and the batter would call out a 10 count exercise. If the batted ball hit the dirt before passing the mound we would all be assessed 5 penalty burpees. After 3 rounds we would “run the bases” which would consist of bear crawls, crab walks, lunge walks, and duck walks, in each person’s preferred order.
I can’t remember all the exercises called but some included star jumps, squats, diamond merkins, mountain climbers, SSH, Willie Mays Hayes, and No Surrenders. We only got through 5 rounds before having to fold it in due to time. POTS, in usual fashion, was the last to call an exercise when it was all said and done and treated us to 10 burpees.
The total count of penalty burpees done was 45. We were no all stars out there. Add those penalty burpees to POTS present and the total number of burpees done on the day was 55 which, by my calculation, is about 54 burpees too many
Mary:
Back at the tennis courts we got down for:
LSF x10 IC
Reverse LBC x10 IC
Oblique LBC x10 IC knees to left and then right
Announcements:
Sleep in Heavenly Peace bed build on 4/24. Still need volunteers and charitable donations. Hit up YHC or LED for more information.
Prayer:
POTS’ wife gonig to the doctor for a follow up for some issues she’s having
YHC’s wife for heart rate issues she’s been struggling with
Always an honor to lead. Today’s group was fun and I’d like to think that everyone had a good time. When is it not a good time on the baseball field? Until next time!
010000
Get comfortable…
/in Cletus /QIC: AbePAX: 187, Abe, Laettner, Pikachu, ShamWow!
FNGs: none
Warm Up: SSH x20, Wind Mills x10, Hillbillies x10, Fozio Arm Circles / Seal Claps / Overhead Claps / Maracan Night Clubs x10
The Workout: Mosied over to the rock pile for round 1. PAX got a “shmedium” rock for high reps and lined up at the edge of the parking lot.
Curls for the girls x30 / Triceps x30 / Ruh Rohs x30 / Ground Pounders x30
Bear crawl to the other side of the parking lot, crab walk back to start.
Repeat x20
Bear crawl / crab walk.
Repeat x10
Bear crawl half way, crab walk back.
Mosied over to the picnic shelter for round 2 and lined up along the wall.
People’s chair – 10 count down the line for a total of 50
Balls to the Wall – 10 count down the line for a total of 50
Urkins / Durkins / French(Australian) Dips all x10
Repeat with a 5 count for the People’s Chair and Balls to the wall.
Mosied up to the concession stand for one more round of Urkins / Durkins / French(Australian) Dips, x10. Then back for Mary.
Mary: Popcorn Mary followed by a little bit of yoga.
T-Claps (Recognition): any one who didn’t let the fart sack win today.
Prayer: 187’s wife
Am I Being Punished???
/in Nutcracker /QIC: Fanny PackPAX: Alpine, Bobby Boucher, Da Business, Fanny Pack, Moby, Seminole, Shortstop
YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.
FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!
Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…
We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.
Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.
Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.
7’s and 4 Corners and Bears, Oh My
/in Purple Cobra /QIC: WarbucksPAX: 187, Bobby Dall, Bondo, Cupid, Tetanus, Warbucks
FNGs: None
Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.
The Workout:
Mosey to bottom of Cobra Sunrise segment for 7’s. Peter Parkers at bottom, Star jumps at top. After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.
Next a mosey over to Goodwill lot for some 4 corners.
Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers
Round 2: Same thing with mosey between corners.
PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.
Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.
Workout ended at 0615.
Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.
T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.
Prayer:
Pikachu’s M, Cupids sister. YHC took us out.
Mixing it up at Captain Caveman
/in Captain Caveman!! /QIC: WigglyPAX: Cancun, Dawgpound, Laettner, Wiggly
FNGs:none
Warm Up: mosey, SSH x 20, daisy pickers x 10, sir fascio arm circles forward and backward x 10, good mornings x 10, thumbs up x 10
The Workout:various exercises done by the group while 1 pax runs a lap around the parking garage and then quick steps through 2 exercise ladders
we did 2 sets of each exercise:
Cookie pouches, sumo squats, bridge press, wonderbra, curls, tricep extensions, lawn mower, metronome behind the head, suitcases, side plank arm extension
Mary: all exercises in cadence- homer to marge x 10, with right leg up x 10, with left leg up x 10, , pickle pounders x 10, american hammers x 10
Announcements: see slack
T-Claps (Recognition):
Prayer: see slack
No merlot today
/in Paradise City /QIC: PikachuPAX: 187, Bobby Dall, Bondo, Cupid, Dawgpound, Mad Dog, Pablo, Pikachu, Skidmark, Snap
YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….
FNGs:
None today – sad. Need to go EH some sad clowns.
Warm Up:
Mosey to the top of the ramp – SSH x52 IC
Mosey to the bathroom parking lot – Good Morning x8 IC
Mosey to the far corner – Diamond Merkin x20
Mosey to the basketball court – Hillbillie x10 IC
Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:
Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):
We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.
After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:
Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.
10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:
3rd F projects in the coming weekends
Prayer:
187’s M for continued recovery
All our pax to go out in the world and lead
Elite 8 Madness at Red October
/in Red October /QIC: DauberPAX: 16-bit, Dauber, Gump, Motor Boatin'
FNGs:None
Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises Rinse and Repeat 8X.
1-8 Rounds (all 8 Rounds completed)
ROUND 1-8
8 X Swings (single arm)
8 X Tricep Curls
8 X Squats
8 X Rack/Thrust
8 X Upright Row
8 X Lawn Mowers
8 X Curls
8 X Arm Thrusters
Mary: Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge
Announcements: No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)
T-Claps (Recognition):
Prayer: Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN Sprinkler took us out.
Honored to lead. -Dauber
Turned out to be a nice morning considering all the storms yesterday!
/in Mutiny /QIC: SprinklerPAX: DoubleD, FedEx, Fram, POTS, Sparky, Sprinkler
I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.
FNG: Nope
Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.
The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.
2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11
3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises
Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.
Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.
Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!
T-Claps: Fram for EC. What a Beast he is!! Everyday!
Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!
YHC took us out. Honor to be a part of F3!!