Pablo’s Birthday Q at Paradise City

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15 PAX, 6 for EC, braved the cold temperatures to come and celebrate Pablo leveling up after another trip around the Sun.  I appreciated all the friendly faces that came out to show their support.  It was good to see Java’s dog, Nespresso, venture out into the gloom until Warbucks decided to hurt the dog (shame on you!! jk).

FNGs: None

Kotter: Particle Board

Notable Absences: Midget4Life

EC: Skidmark, Warbucks, Buford, Dawgpound, UTI, Pablo

Warm Up: started with a mosey the back way around toward tennis courts stopping multiple times for warm up exercises in cadence: SSHx40 (1 extra for good luck), IW x10, HB x10, Sir Fazio Arm Circles 10F&10B, seal claps x10, overhead claps x10

The Workout: Q got a headcount and split the PAX into 3 groups of 5 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations that started at the top of the ramp area and went toward the stop sign on Sportmanship Way.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Hand Release Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  When completed, PAX moseyed to the box office and split into 2 groups, 1/2 PAX did bulgarian squats x10 each side and the other 1/2 held BTTW x 2 rounds.  Mosey to the flag for Mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10 regular x5 right leg up x5 left leg up, Boxcutter x20, Freddie Mercury x20, Pickle Pounders x10

Announcements: 2nd F opportunity at Wegman’s for lunch followed by Ice Skating at Raleigh Ice Plex, 3rd F opportunity to support family member of Kosher to build a playset (info to be posted on slack)

Prayer: Wallaby, Crablegs, Unspoken, Warbucks took us out.

Cold Start and Unexpected Opportunity

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The temperature read 28 degrees as I stepped out of the car this morning to be greeted by 7 fellow PAX who decided like me to get stronger and forsake the fartsack. After 2 mins of mumble chatter it became apparent that we would call an audible since it was 05:30 and no Q present. YHC took the opportunity to lead these mighty men for the workout today in what became my VQ. Now… if I could only figure out what Thangs we would do.

QIC: Fanny Pack

Pax: Da Business, Fanny Pack, Mr. Terrific, Oboe, Quiver, Shredder, Tetanus, 3rd Cousin 

FNGs: None
Warm Up: Mosey the standard loop around the parking deck. Circled up in parking deck for: SSH x 20, GM’s x 10, Sir Fazio’s x 10 F/R, Mountain Climbers x 20, Hillbillies x10, and Imperial Walkers x 10.
The Workout: Now I had a plan, or at least half a plan. We ran 7’s down the length of the parking garage starting with standard merkins on one end and dips on the other. Each PAX ran hard in between. Moseyed over to the rock pile.  Circled up for what was primarily 2 exercises at each rock (we would rotate counter clockwise) an upper body move and a lower body/core move. Each exercise had a 10 count. Let it be disclosed that YHC miscounted on a couple of moves. After each pair of exercises, pax did merkins starting with 1 and going to 10 before shifting spaces. Thanks to Shredder for reminding YHC to move the circle to a safer place in the parking lot.  Exercises: Curls for the Girls x 20, Shoulder Press x 20, Tricep Extend x20, Ground Pounder x 20, Bus Driver x 10, Squats x 10, Torso Twist x 10, Goblet Squats x 10, Rut Rows x 20, Rock Spanks x 20, Dying Cockroach w Rock x 10, LSF x 20, Homer 2 Marge x 10.

Mary: YHC called 10 counts of: Shoulder Taps, Freddie Mercury, and Catalina Wine Tasters (I referred to these in error as Catalonia Wine Smellers which caused some confusion). Remaining PAX took turns calling out 10 counts of the following: Fire Hydrants, Box Cutters, LBC’s, Mountain Climbers, Pickle Pounders, American Hammers. Plank Hold was done for a 5 count by all PAX.
Announcements: YHC’ s non VQ will be at Purple Cobra Tuesday. Quiver let us in on some fine arts he’s had the pleasure of viewing recently.
T-Claps (Recognition): Shredder for keeping me on time. I did not expect to need my watch today.
Prayer: Our Armed Forces and Nation, those PAX that are ill these days, unspoken.  YHC took us out.  It was an honor to lead you fellas in getting stronger this morning.

Freezing Cold. Devil Music. Kettlebells. Can’t Feel My Fingers.

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FNGs:  wicked cold start (29 degrees) under a beautiful crescent moon.  No FNGs in sight.  Planted shovel flag and broke out my Pandora and Bose speaker.  We were going to rock out some kettlebell exercises to some heavy metal, or what Sprinkler called, devil-worshiping music.  16 bit loved the music btw!

Warm Up:  Joined FedEx with the Mutiny PAX for warm-up that began with a nice run around the track.  LED captured the moment by saying something to the effect, “This stupid Shield Lock thing.  I wouldn’t be out here otherwise.  You ‘Masters’ are killing me”.  Nice to be back in the Quay and loved by my brethren.  Still couldn’t feel my fingers.  Mosey to the open parking lot for the following exercises:  SSH, Sir Fozios, static stretching with arms, Mike Phelps, squat hold.  From squat hold into merkins and various plank hold positions.

The Workout:  5 PAX headed to the shelter with their kettlebell.  We welcomed Yogurt to his first Red October AO.  YHC wanted an up-tempo workout (trying to stay warm) with lots of rinse and repeats incorporating three exercises at a time (10-25 counts).

25 KB swings, 10 elevated Plank one arm pulls from the wall, 10 rut ros  (R & R)

10 Upright Rows, 10 Wonder Bras, 10 figure 8s (ic) (R & R)

10 Leg ups (alternating L/R), 10 Halos, 10 Goblet squats (R & R)

10 Lawn mower pulls while leaning against picnic table, 10 toe taps, 10 plank slap taps (R & R)

10 Shoulder thrusters, 10 O/H press from your knees (stopped that after realizing Yogurt was in shorts), 10 derkins, 10 erkins

About this time, we left our bells and headed to the wall for BTTW and People’s Chair.  15 count, alternating 10 count down the line with PAX and finished with a 30 cadence count.  Back to the kettlebells.

Mary: No sight of mutiny PAX.  On our Six for Nipplers, chest press, H2M, 6 inch, skull crushers, WWIIs, Heels 2 Heaven.  Looked up and saw FedEx with the PAX on the tennis courts.  Mosey and joined them.  PAX looked spent on our arrival.  FedEx tossed me the keys with 4 mins left.  Not knowing what PAX had just gone through, I called out American hammers. Oops.  Lots of groans.  I guess they just did a bunch.  We knocked out 10, added cockroaches, box cutters, have a nice day.

Announcements:  Watch Slack/FB for info about Mama’s house (painting, sanding, etc.). Stay tuned for SB squares.

T-Claps (Recognition):  PAX who came out.

Prayer:  Warmth.  Military (deployed, those going through tough times, suicide-thoughts, UNSPOKEN, PAX who have injuries or illness.

FedEx took us out.

 

An honor and privilege leading you men in the gloom on this frigid morning.  – Dauber

Doubling Down With QIC Triple Lindy

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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

Half Dozen for 3, 5, and 6 miles @AGS..

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YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.

The Nest 1/14/2020 – Better Late than Never

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Sorry for the late post, but YHC left town after the workout and had no internet access.

PAX: Fumunga, R-22, Finkle, Yosemite, Norm, Beater, Dovetail, Martini

FNGs:None
Warm Up: Yosemite handled the warm up. The usual suspects . . . Lap around the paring lot, SSH, Daisy Pickers
The Workout: Deck of Death:  Spaces = Squats, Clubs = Imperial Walkers, Hearts = Mountain Climbers, Diamonds = Merkins, Jokers = 5 Burpees.  Number on the cards determined reps (All face cards were 10 and Aces were 11). We made it through the entire deck with a couple laps are our new the track thrown in.
Mary:  Yosemite handled Mary.  Marionettes, Xs and Os, light stretching
Announcements: None
T-Claps (Recognition): All Pax who showed up for a wet and humid  January workout
Prayer:  Multiple prayer requests discussed

38 at U-Turn – Record Number?

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Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

Sheepdog Parkour!

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FNGs:None
Warm Up:Warmup jog around the parking lot then circled up for side straddle hops, imperial walkers, hillbillies, good mornings, daisy pickers, and Fozzy arm circles forward and reverse.

The Workout:Line up at the end of the parking lot and get ready for a brutal arm workout.

Start with 1 merkin followed by 4 raise the roofs, bear crawl to the next line and repeat with 2 merkins and 8 raise the roofs. Rinse and repeat until we get to the median which was 10 merkins and 40 raise the roofs. Now that arms are sufficiently smoked, Michael Phelps it out and line up for an Indian run.
The Indian run to the back became a parkour run once Gump was up and ended at the back of the school where a giant circle was already conveniently painted on the pavement.

Circle up for some clockwork starting with 1 monkey humper in cadence. Rotate clockwise and repeat with 2 monkey humpers in cadence. Rinse and repeat until we hit 10, after 55 total monkey humpers in cadence we decided that this would be a 10hr clock.

The next round was the same pattern and reps with side straddle hops.

Mary: On your six for some around the horn 10 count core exercises. We made it through 3 total rounds for a total of 15 different exercises and ended with irkens, derkins, and dips before moving on to combatives with Dovetail. We reviewed last week and continued with progressive variations.  After combatives we stretched and did COT.

Announcements: Crosby’s band is playing tonight at the mason jar lager company. LED has put together a 3rd F opportunity next weekend in Fuquay. Triathlon training is coming up for those interested in participating.
T-Claps (Recognition):
Prayer:Martini’s mom and family, H1N1’s recovery from injuries

 

January 17 2020 / at Cletus (Womble Park) QIC: POTS “No Sand Bag’n”

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EC: Nemo and 187

PAX:  20

FNGs: None

Warm Up: Mosey’d to far parking lot

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

The Workout: 

  1. (one or two sandbags – modify as needed)
  2. Curls for the girls (20 reps)
  3. Figure 8’s around the legs (10 Reps right and 10 reps left)
  4. Overhead press (20 reps)
  5. Floor press / bridged (20 reps)
  6. Willy Mays Hayes – Bear hug side lunge (20 reps)
  7. Good Mornings (20 reps)
  8. Squats (20 reps)
  9. Up right rows (20 reps)
  10. Halo’s (20 reps)
  11. Rut Rows (20 reps)

Rinse and repeat between each exercise

Run backwards (Back Peddle) to middle of parking lot

Merkins (10 reps)

Sprint back

  1. Mosey’d to Picnic Pavilion, Paired up;

1st round Partner 1 Balls to the Wall. Partner 2 Urkins (IC 20), Partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 Derkins (IC 20), Partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 Dips (IC 20), Partners switched.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Breach -Feb 7 -Travis Manion foundation 2nd F event

LED – Jan 25  – Mama’s House of Thrift cleanup and repair event

Prayers:

Florence – Friends 12 year old friend upcoming bone marrow transplant

Pickles (CARPEX) – Betty (Mother in law) has pneumonia

Unspoken,

Military

First Responders

David Goggins Stay F’ing Hard

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EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers