PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu
It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate. It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer. A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.
Warm Up:
Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.
SSSH X 20
Daisy Picker X 10
Squat hold Fazio Arm Circle X 10 rotate X 10
Windmill X 10
Site Map
The Workout:
Mosey down the stairs to the track. We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down. A hot lap of catch me if you can with a partner. Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in. Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu). We gave the bleachers a test for stability with a round of step ups.
Mosey away from the track and towards a path running behind the track and baseball field. It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.
The PAX divided into three groups. Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment. The groups rotating until each group completed one set.
Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs. Run each light pole and sprint back until we covered the entire parking lot.
The PAX moved over to large, uneven retaining wall across from the parking lot. Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall. SlideRule got in too tight with his balls to the wall causing a knee injury on the way down. He took one for the team but kept going strong.
Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field. The PAX moved over to the center of the field for a round for Starfish. Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket. Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins. After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.
Quick mosey over to the front of the school to see what we had to work with. There was plenty of cover along the walkway leading into the school. Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway. 1 round of dips and urkins on the tables in front of the school.
Quick mosey back to the parking lot where the fun started for Mary.
Mary:
Guantanamo’s – 1 round
American Hammer – X 10
Windshield Wiper – X11
Boat Canoe – X10
JaLo – X10
Peter Parkers – X10
Quick discussion about the new site. While it doesn’t have all of the options that Disney has, it is a promising new site location…..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout. Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.
Thanks for those that came out to help test this site location. I look forward to helping get this new AO up and running. SlideRule set the bar high drawing blood…. Challenge accepted. Come on out next Thursday to join!
Announcements:
Helping CrabLegs with work around the house on Sunday from 2-5. See Pikachu’s weekly announcements.
Prayer:
SlideRule’s knee, CrabLegs, those recovering.
Detective Pikachu
/in Crazy Time /QIC: PikachuPAX: Pikachu
Another week of only one detective at Crazy Time – this time the real deal.
Warm Up:
1 mile run
The Workout:
100 diamond merkins
200 Pickle pounders
300 Monkey humpers
Mary:
1 mile run flowing right into Crazy Ivan EC
Announcements:
The point of trust was in full effect. Only one more week in this format – workout will change in April.
Prayer:
Unspoken
12 Rounds
/in Kennys Grave /QIC: MessiPAX: 16-bit, Banana Seat, H1N1, Messi
4 Pax out in the gloom at one of the original South Wake AOs…not fully knowing what to expect from the Q (H1N1)…but ready to go. After the greetings, the Q realized we started 1 minute late so we all knocked out one burpee and got the party started.
Warm Up: Lap around the field and then squared up for some Good mornings, SSH, daisy pickers, imperial walkers and hillbillies…10 each in IC
The Workout: Today’s workout – 12 rounds
Each round began with a new exercise consisting of 3 minute intervals – 45 seconds on, 15 seconds rest
Round 1: Shoulder Taps – hold plank during rest
Round 2: American Hammers
After round 2, a potential FNG (Dexter) with his dog approached the Pax and inquired if we were a team in training. We quickly took the opportunity to introduce Dexter to F3. Dexter committed to come out in the gloom at Kenny’s Grave next Thursday so let’s be sure we have a great turnout.
Round 3: Bear Crawl
Round 4: Sprints across the parking lot
Round 5: BTW
Round 6: Low Slow Flutters
Round 7: Step-ups
After round 7, the Pax were short on time so the Q called out the remaining rounds and the last two were choice of Pax.
Round 8: Turkish Getups
Round 9: WWIIs
Remaining rounds not completed
Round 10: Lunges
Round 11: Moroccan Night Clubs
Round 12: People’s Chair
Mary: No time so left so we went right into announcements.
Announcements: NCAA Bracket Pool closes today; Q school tonight at 6:30pm; Sprint Tris and Run for the Quay coming up June 1st; Rugged Maniac May 18th; ALS walk April 20th
Each week, Pax gathering at Kennys Grave will share Nutrition tips and each Pax will leave with the challenge to execute and report back the following week.
Tip this week: Waste In, Waist Out – we’re all guilty of eating the leftovers (waste) off our kids plate they don’t finish that leads to a growing waist line over time. Pax challenged to stop eating once you feel full instead of continuing to eat just because there are leftovers on your plate or your kids plate. This approach will improve overall health.
Prayer: Founding and current senior pastor at Midway (H1N1 and Messi’s church) passed away this past Sunday – visitation tonight with funeral on Friday; Pax traveling (Cupid and H1N1); Recovery for injured Pax; Crablegs
Beta TigerBlood
/in Speed Racer /QIC: Blue HenPAX: Blue Hen, Brony, Buford, Da Business, Dawgpound, Peak Week, Pikachu, Slide Rule, Spanx, Wiggly
PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu
It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate. It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer. A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.
Warm Up:
Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.
SSSH X 20
Daisy Picker X 10
Squat hold Fazio Arm Circle X 10 rotate X 10
Windmill X 10
Site Map
The Workout:
Mosey down the stairs to the track. We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down. A hot lap of catch me if you can with a partner. Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in. Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu). We gave the bleachers a test for stability with a round of step ups.
Mosey away from the track and towards a path running behind the track and baseball field. It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.
The PAX divided into three groups. Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment. The groups rotating until each group completed one set.
Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs. Run each light pole and sprint back until we covered the entire parking lot.
The PAX moved over to large, uneven retaining wall across from the parking lot. Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall. SlideRule got in too tight with his balls to the wall causing a knee injury on the way down. He took one for the team but kept going strong.
Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field. The PAX moved over to the center of the field for a round for Starfish. Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket. Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins. After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.
Quick mosey over to the front of the school to see what we had to work with. There was plenty of cover along the walkway leading into the school. Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway. 1 round of dips and urkins on the tables in front of the school.
Quick mosey back to the parking lot where the fun started for Mary.
Mary:
Guantanamo’s – 1 round
American Hammer – X 10
Windshield Wiper – X11
Boat Canoe – X10
JaLo – X10
Peter Parkers – X10
Quick discussion about the new site. While it doesn’t have all of the options that Disney has, it is a promising new site location…..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout. Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.
Thanks for those that came out to help test this site location. I look forward to helping get this new AO up and running. SlideRule set the bar high drawing blood…. Challenge accepted. Come on out next Thursday to join!
Announcements:
Helping CrabLegs with work around the house on Sunday from 2-5. See Pikachu’s weekly announcements.
Prayer:
SlideRule’s knee, CrabLegs, those recovering.
March Madness at Possum Trot
/in Possum Trot /QIC: DauberPAX: Aquaman, Banana Seat, Blue Hen, Buford, Bulls Eye, Cowboy, Cupid, Dauber, Dawgpound, Dumbo, FedEx, Gump, H1N1, Katniss, LED, M4L, Maybelline, Messi, Moby, Orwell, Particle Board, Peak Week, Rainmaker, Sandlot, Skidmark, Slide Rule
Warm Up: Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style. Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team. Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear. There must have been a lot of dirty laundry or simple forgetfulness. Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises: 32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers. Q added some static arm stretches (L/R) across and behind the back for good measure. PAX then headed to the Snack Shack.
The Workout: PAX lined up against the outfield fence. Jack Webbs were executed starting with one merkin and three air presses from our knees. The count escalated until PAX reached 10 merkins and 30 air presses. Who knew pushing air could be so hard? Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW. Rinse and repeat. Mosey to the road and lined up in a single file. PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line. PAX members each took a turn bear crawling until every PAX made it to the front. Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock. Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise. (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock: 16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls. PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill. Q called a bear-crawl and then 8 dips OYO on the guradrail. Reverse bearcrawl and jog back to the rocks. The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins. Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back. Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set. Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises: Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys. Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill. More bear crawl up and down with dips on the guardrail OYO. Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.
Mary: PAX held BTTW until the six. Mary was brief with the following 10 count core exercises: Homer to Marge, Box cutters, Freddie Mercury and American Hammers.
Announcements: Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack
Prayer: Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken. Apologies if I missed anything. Q took us out.
Highlight on the 6: Something new for this BB. I wanted to find out more about a PAX member. This week’s focus is on Maybelline, Todd Pasnak. Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4. Works as a project manager at Cody in Sanford. Got his F3 name because he was responsible for the Covergirl account.
Maybelline
Thank for the opportunity to lead you men. -Dauber
5 PAX for the Turkey Loop
/in Running 4 the John /QIC: LipstickPAX: Full House, Lipstick, Straight Cash, UTI, Warbucks, Yogurt
Warm Up: Stretching and other fun things
The Workout: This week we introduced a new route “The Turkey” which was a nice 5 mile loop. We headed out of Ting Park and went up Main St. to Holly Springs Rd. Hooked a left on HS Rd, down to Linksland. At Linksland we hooked a left to Crossway and enjoyed some hills, on our way back to Ting. We all enjoyed the climb on the third hill on Crossway! Well I think we all did 🙂
Post Workout: Speed work with Yogurt. As advertised, M&W at Ting, suicides on the ramp. (It’s fun stuff)
Announcements: Check out all the new info on Holly Springs Town site around road & sidewalk expansions. Specifically Sportsmanship Way
Prayer: Full House’s Father- He has been in and out of hospital for 6 weeks now.
The Few, The Brave, The Nutcrackers…
/in Nutcracker /QIC: NormPAX: Blue Hen, Cupid, Da Business, Dawgpound, Flanigan, Moby, Wiggly
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
The Longest Balls……To the Wall
/in Purple Cobra /QIC: FoghornPAX: 187, Banana Seat, Breach, Dahmer, Foghorn, Lipstick, Lipsync, Lucky Charms, Maybelline, Particle Board, Pikachu, Rainmaker, Scandal, Skidmark, Tube Socks, UTI, Warbucks
Pax of 17 came out in the gloom at PC. Good job men.
Warm Up: Jogged over to near Planet Fitness on Lassiter Road. A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.
The Workout:
Pax paired up with one doing exercises at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.
Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.
This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.
Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.
This was repeated with Peoples Chair 10 count down the line.
Jogged over to starting area for some Mary.
Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.
Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot. Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.
Prayer:Crab leads, Shredder, and unspoken prays.
Mutiny+Burpees= Lots of Mumble Chatter
/in Mutiny /QIC: FedExPAX: Cupid, FedEx, Fonzie, Gump, H1N1, LED, Messi, Modify, Puddles, Stovepipe
PAX: LED, Fonzie, Puddles, Cupid, H1N1, Messi, Gump, Stovepipe, Modify, FedEx
EC: LED, Fonzie
Warm Up: After a lap around the track we circled up for SSH IC x 25, Fazio Arm Circles IC 10 Fwd and 10 Rev, Daisy Pickers IC x 10, Stretches, and Shoulder Tap Merkins IC x 20
The Workout:
Pax ran over to the parking lot where we bear crawl 5 lines, do a burpee, sprint back to the start, bear crawl 5 lines, do 2 burpees, sprint back to the start, etc… Told the Pax to keep adding a burpee till we reach 10 burpees. We started off great but had to call an audible when we all reached 8 burpees.
After a Messi 10 count, like only he knows how, we headed to the rock pile. After picking appropriate rocks we circled up for circuits of: curls for the girls IC x 10, tricep extensions IC x 10, overhead press IC x 10, rut rows IC x 10, LBC with rock IC x 10, American Hammers w/o rock IC x 10 and some other excercises I can’t remember.
After a couple of circuits, including one on our knees, we put it all together with a flow of squat, curl for the girls, overhead press, tricep extension IC x 10. Rinse and repeat. We put the rocks back and lined up for an Indian Run to the tennis court for Mary.
Mary: Plank it out, Diamond Merkins x 10
Announcements: Check Slack
Prayer: H1N1 and Cupid are traveling this week, Stargazer, and the founding/lead pastor at H1N1 church passed away over the weekend
Strap on my strap on
/in Tea Time /QIC: SkidmarkPAX: Dauber, Doc, Pikachu, Skidmark, Urban
I can’t even begin to describe how the conversation came to being with regards to the title but I’m pretty sure it has nothing and everyrhing to do with what you’re thinking. 5 pax posted but 6 got stronger cause we’re more prepared to pick them up.
EC: Pikachu, Skidmark
Warm Up: 1 mile run
The Workout: Murph! 100 pullups, 200 meekins, 300 squats and pikachu with the vest.
Mary: 1 mile run
Announcements: See Pikachu’s announcements. Go to Q school.
Prayer: Shredder, Crablegs, internal battles
Leadership doesn’t mean being the best. It means bringing the best out in everyone else.
March Madness
/in Downtown Train /QIC: Blue HenPAX: Blue Hen, Da Business
PAX: BlueHen, Da Business
QIC: BlueHen
The Fartsack was strong as the Q pulled into the empty parking lot. With 5 minutes to go Da Business pulled in and we were soon under way. After watching the tournament selection show the Q was motivated to put together a themed workout to get the March Madness week going. It was like old times at F3 SouthWake when we often had numbers less than five at a workout.
Warm Up:
Hot Lap
-ssh X 15
-good morning X 10
-windmill X 10
The Workout:
64. Merkins (10 wide grip, 10 hand release, 10 Carolina dry docks, 10 diamond, 10 regular, 14 partner merkins)
– Get your Ball (rock)
– Run to library bench with rock
32. Triceps (10 dips, 10 tricep ext., 13 dips)
-Run down library hill to clubhouse lot
16. Bicips ( 16 halfway, 16 top half, 16 full curls.
-run up Library hill, alternating with overhead cary between mailbox to stage in front of library
8. Jump up(onto stage) 8 balls to wall
-Run back to parking lot with rock
4. deconstructed burpees ( 8 merkins, 8 jump kicks, 8 jump squats)
2. Wheelbarrow
– each partner does the wheelbarrow
1. Low hold Merkin 64 count
RINSE & REPEAT RAPID FIRE in the lot
Mary: (64)
-20 Freddie
-10 six inch
-10 windshield wiper
-10 Ukrainian American hammer
-14 boat canoe
Announcements:
– considering starting a new site at holly ridge elementary/middle on Thursday at 5:30. More to come.
Prayer:
-CrabLegs, shredder, moby’s dad