QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.
The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.
Warm Up:
Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.
Circle up for:
SSH x15 IC
Daisy Pickers x10 IC
Mountain climbers x10 IC
Standard Merkin x5 on Q’s up and down
Windmill x10 IC
Mosey down to end of parking lot
The Workout:
Pax lined up shoulder to shoulder facing backĀ the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.
Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):
- Squats x15 IC
- Low Slow Flutter x10 IC
- Pickle Pounders x10 IC
- Plank hold
- Squat hold
Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.
Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs
Merkin x1 Rock Press x3
Run lap around the lake
Merkin x2 Rock Press x6
Run lap around the lake
Merkin x3 Rock Press x9
Run lap around the lake
4:12 through 10:30 were done without the running in the interest of time.
Mosey back to flags.
Mary:
Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.
Some planks IC wrapped us up:
Standard x10
Right arm up x10
Right arm and right leg up x10
Standard x10
Left arm up x10
Left arm and left leg up x10
Chill cut pickle pounders x10
Announcements:
See FB/Slack for South Wake announcements
Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details
Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.
Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:
Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)
Crab Legs – ALS
DD, Water Wings
Matlock – praise for being back out after being on IR with a back injury for a while
QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!
What was that last thing we did?
/in Paradise City /QIC: DawgpoundPAX: Aquaman, Bigalow, Bulls Eye, Cowboy, Crosby, Da Business, Dawgpound, Deadbolt, Double Doink, Glass Jaw, M4L, Pablo, Particle Board, Pikachu, Roger Roger, Skidmark, Slide Rule, Wiggly
EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk
Welcome FNG Bigalo!!! Ā 21 degrees with an FNG that’s pretty cool. Ā Pun intended.
Warm Up:
Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel
The Workout:
Split up into two groups.
Group 1 did an indian run down the long path. Ā When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.
The groups then switched.
Repeated 5 times
Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.
Run up four light poles. Ā Turn and run backwards up two light poles. Ā Don’t turn around and run forward two light poles. Ā Then turn around and repeat till you reached the top of the hill. Ā Then mosey back to the circle for Mary.
Mary:
10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day
Announcements:
BBR meetup Wednesday
2nd F at Starbucks
Prayer:
Crablegs
Buford
First Responders
1 PAX for 3 miles, Leg Work, and Inspired Reflection at AGS
/in Any Given Sunday /QIC: MookiePAX: Mookie
Rolled into AGS 10 minutes before start time, planted flag, and waited for PAX looking to close out a very productive week with some pre-Championship Sunday miles. 6:30 hit and it became clear that YHC was on a solo mission at AGS. Having endured the fritter, a double-dose of Carpex Phoenix and Dad-2.0 workout the day before, the legs were still a little tight and required some much needed stretching. Instead of running the 6 mi hill route I had planned for this morning, YHC called an audible and decided to do a 3mi-figure 8 leg workout around the Womble-fields, with a mix of music and inspiration speeches playing in the headphones throughout the workout.
Warm Up: 12- Good Mornings, 12-High Knees (stationary), 12-Imperial Walkers, 12-Hillbillies, 12-Squats, Michael Phelps, Right Leg over Left, Left Leg over Right for a 12-count
The Workout: 3 mi- figure 8 walk with leg exercises at each of the 4 corners (counts representing the jersey number of the 4 starting QB’s for today’s Championship games). Corner 1 (Drew Brees-9 Squats), Corner 2 (Jared Goff-16 Lunges), Corner 3 (Patrick Mahomes-15 Hacky Sacks), Corner 4 (The GOAT-12 Calf Raises). Rinse-repeat 3 times.
During the walk, I had the unique opportunity to listen to some memorable speeches I hadn’t heard in a while. Started with the classic Valvano ESPY speech, where he reminded that there are three things we all should do every day. No.1 is laugh. No. 2 is think. No. 3 is you should have your emotions moved to tears-happiness or joy…you do that seven days a week, you’re going to have something special. Another notable speech was one delivered by Admiral William H. McRaven. If PAX reading this have not heard this 2014 University of Texas Commencement that went viral, I’ve included a link here:Ā https://www.youtube.com/watch?v=pxBQLFLei70
One of the best commencement speeches I have ever heard and offers great life and business lessons.
Mary: 8-(consecutive) Merkins
Prayer: Prayers for injured PAX, DoubleD and his Dad, CrabLegs.
Groundpounder 1/19/2018
/in Ground Pounder /QIC: BreachPAX: Breach, Doogie, Dovetail, Pikachu, R22, Shredder
Pax of 6 for Ground pounder:
Shredder, Pikachu, R-22, Doogie, Dovetail
Breach on the Q
Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.
Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.
Commodore Computers Still Exist
/in Morning After /QIC: SkidmarkPAX: 2%, Horatio, Lab Rat, Lvl3, Pickin' n' Grinnin', Stovepipe
Warm Up:Ā Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout:Ā Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary:Ā American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer:Ā jobs were preserved, travel mercies, foster care situations, unspoken
We start at what time?
/in U Turn /QIC: PikachuPAX: 187, Aquaman, Banana Seat, Beater, Bernie, Brexit, Bulls Eye, Cowboy, Dauber, Doc, Double Doink, Dovetail, Lipstick, Maybelline, Pikachu, Pilgrim, R22, Shredder, Skidmark, Straight Cash, UTI
Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.
Warm Up:
SSH x10 IC
Frankenstein walk halfway down parking lot
Butt kickers back
High knees back down
Mosey back to start – hillbillies x10 IC
Announcements:
Happy birthday Aquaman!
Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.
See Slack/Facebook for other announcements.
Prayer:
UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:
3 to 15 miles. Great work put in across the board.
Leg Day at Ivan
/in Crazy Ivan /QIC: DawgpoundPAX: Chips, Dauber, Dawgpound, Deadbolt, Garden Knome, M4L, Mookie, Pablo, Pac-Man, Particle Board, Pumpkin Spice, Roger Roger, Wiggly
The third week of the fritter ended with three Pax joining the foundation. Ā This should be the last heavy leg day until we get through Wrightsville.
EC: Deadbolt, Pac-man, Mookie, Chips, Roger Roger, Wiggly
Warm Up:
The Workout:
2 Rounds of the following:
Mary:
Baby Turkish Getups
Announcements:
See Facebook or Slack Announcement section
Fritter Foundation shirt for sale to those who qualify.
Prayer:
Message: Ā “Be first. Ā Don’t wait for things to happen to you.”
Buford
Officer from Raleigh recovering from being shot
All first responders
Sheepdog – ā donāt be ninjāinā
/in Sheepdog /QIC: ShredderPAX: Beater, Dovetail, Farva, Gump, Norm, R22, Shredder, Sketch, Sugar
āDonāt be ninjāin nobody who donāt need ninjāin.ā Diamond Dave
9 Pax Grinded it out in the Gloom this morning with 3 EC (R22, Beater, Shredder).
Warm Up: light jog then Pax circled up. SIR Fazio Arm Circles f&b, Michael Phelps, SSH, Squats, High Knees and Butt Kickers around the parking lot. Moseyed to the back with a little Imperial Walker and Hillbilly Indian Run peppered in.
The Workout: 5 stations; Step ups, Dips, Sticky Fingers, Patty Cake Merkins, while last Pax took a lap. Ā Rotated after each completed lap. One round
Then, Squat kicks, front kicks, two punch combos, then punch elbo combo, and partner drills.
Mary: plank-a-rama quickly turned into burpees with R22 kicking it off. Rotated through Pax calling out for Mary. Reps of 10.
Announcements: check Slack, Facebook, Twitter, Pinterest, MySpace, and you local bulletin. . . Kidding aside, Ā Pikachuās announcements really help.
Prayer: Beater took us out. Spoken and unspoken.
South Wake Invades Dante’s Peak
/in AO Post /QIC: PikachuPAX: Banana Seat, Blue and Out, Blueprint, Crosby, Goose, Hanson, Hottie Tottie, Imp, Kubota, LED, Lipstick, Lucky Charms, Ma Bell, Matlock, Open Out, Parker, Pikachu, Puddles, QWERTY, Red Ryder, Skidmark, Snots, Sooey, Sub, The Commish, Two Factor, UTI, Water Wings
QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.
The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.
Warm Up:
Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.
Circle up for:
SSH x15 IC
Daisy Pickers x10 IC
Mountain climbers x10 IC
Standard Merkin x5 on Q’s up and down
Windmill x10 IC
Mosey down to end of parking lot
The Workout:
Pax lined up shoulder to shoulder facing backĀ the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.
Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):
Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.
Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs
Merkin x1 Rock Press x3
Run lap around the lake
Merkin x2 Rock Press x6
Run lap around the lake
Merkin x3 Rock Press x9
Run lap around the lake
4:12 through 10:30 were done without the running in the interest of time.
Mosey back to flags.
Mary:
Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.
Some planks IC wrapped us up:
Standard x10
Right arm up x10
Right arm and right leg up x10
Standard x10
Left arm up x10
Left arm and left leg up x10
Chill cut pickle pounders x10
Announcements:
See FB/Slack for South Wake announcements
Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details
Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.
Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:
Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)
Crab Legs – ALS
DD, Water Wings
Matlock – praise for being back out after being on IR with a back injury for a while
QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!
Crazy for CarPex
/in Crazy Time /QIC: PikachuPAX: Crosby, Hanson, Lipstick, Pikachu, Sub
YHC and Skidmark had the Q for Dante’s Peak as part of 2019’s South Wake/Carpex QSwap, so the obvious thing to do was give them a two for one and bring Crazy Time down to Carpex too. After confirming the clown car with Crosby the plans were set and Slack posts were made. No HCs were made from Carpex so YHC was worried, but thankfully they showed up.
We were warned that the park gates may not be open and that was confirmed to be the case. We found some Carpex Pax also looking for where to park – we landed at the subdivision past the park and we would use the mosey from there as part of our 1st mile.
Warm Up:
1 mile mosey to pull up bars, taking the long way
The Workout:
100 pull ups – it was nice being in Apex and having nice, real pull up bars
200 pickle pounders
300 homer to marge
Most pax did these in sets of 5/10/15 – Lipstick did some sets in 10/20/30, very impressive
Mary:
1 mile mosey back to the cars
Announcements: N/A
Prayer: N/A
Kudos to Hanson and Sub for joining our craziest AO. Found out during the workout they’re both fairly new to F3 – very impressive!
Pole 2 Pole – KG Version
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Beater, H1N1, Messi, Modify, Norm, Sugar
Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankensteinās x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)
Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play
Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca
Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.
Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.
Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15
Verse : Ephesiansā¬ ā4:31-32ā¬ āNKJVā¬ā¬
āLet all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.ā
āā
Announcements– see slack and FB
Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women
After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.
BS Out!