Pax of 32 for a cold wet Monday morning workout in the gloom
Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,
Breach on the Q
Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.
Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.
Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.
Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.
Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH
Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.
Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.
Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.
Buttjoint Returns
/in Tea Time /QIC: SkidmarkPAX: Buttjoint, Dauber, Shredder, Skidmark
Tea Time tonight with some slightly modified plans for some. Several ran EC.
Warm Up: 1 mile
The Workout: 3 pax performed the murph with 1 modifying. 1 pax did a bunch of core work.
Mary:
Announcements: see Pikachu’s novel. Run for Dee Dee 5k March 30. Ask Skidmark or Buttjoint for details.
Prayer: prayers for friends and family to cope with life’s stressors
Disney Qswap
/in Disney /QIC: PabloPAX: 187, Blue Water, Breach, Brony, Chipper, Chips, Coal Ash, Cowboy, Dawgpound, Deadbolt, Emeril, Foghorn, Lipstick, M4L, Moby, Nemo, Pablo, Pac-Man, Peak Week, Roger Roger, Rut, Shut In, Slide Rule, Staubach, Term Paper, Warbucks, Yoda, Yoga Mat
33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap. Q was Shut-in. Backblast is from memory and a few days old. If you were missed, please let me know and I can add you.
Warm Up:
SSH, fazio arm circles forward and back, overhead hand claps
The Workout:
Mosey to the big parking lot for exercises. Run around the big lot stopping at the islands to conduct hand release merkins. Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back. Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:
QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,
Prayer:
crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,
Wolverine (Q Swap) 1/14
/in AO Post /QIC: BreachPAX: 1-4, Angry Elf, Banjo, Beaner, BoGo, Breach, Build A Bear, Calahan, Doogie, Flacco, Flea, Flip Flop, Goose, Hello Kitty, HoneyComb, LED, Liverpool, Ma Bell, Ollie, Parker, Pikachu, Pivot, Prodigal, Random House, Rooney, Saber, Shut In, Slide Rule, Sub, The Commish, Warbucks, Water Wings
Pax of 32 for a cold wet Monday morning workout in the gloom
Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,
Breach on the Q
Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.
Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.
Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.
Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.
Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH
Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.
Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.
Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.
Bolt, Colt, and Dolt 45s
/in Mutiny /QIC: GumpPAX: Fonzie, Garden Knome, Gump, Modify, Motor Boatin', Norm, Particle Board, R22, Stovepipe, Sugar
PAX of 10. Welcome FNG Garden Knome!
After the Q went to Q School, he dug deep in to the F3 Exercise list.
Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:
Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer
Is Lipstick a Super Hero
/in Paradise City /QIC: SkidmarkPAX: 187, Aquaman, Bulls Eye, Chips, Cowboy, Crosby, Da Business, Dawgpound, Double Doink, Emeril, Full House, Ironic, Lipstick, Lucky Charms, Mookie, Pablo, Pac-Man, Peeping Tom, Pumpkin Spice, Skidmark, Straight Cash, UTI, Wiggly
Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.
Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.
10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark
Breathtaker present
Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.
The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.
Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.
Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.
Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover
Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.
Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.
Q took the group out in Prayer.
Turning Water Into Coffee
/in Any Given Sunday, Fellowship /QIC: UTIPAX: Straight Cash, UTI
PAX: Straight Cash, UTI
Warm Up: This was more mental than physical. Despite the sound of consistently louder and louder drops of water hitting the roof as my alarm went off at 5:30 AM, I got out of bed with my correctly set alarm (No mis-fire today Skidmark). I proceeded through my pre-workout ritual which gave me a little time to sit and read a few articles on the best attire for a run in the rain. Following said ritual, I pulled together the best of what my closet had to offer and went down stairs. Checking-in with Straight Cash, who had DM’d me the night before, I re-confirmed his HC for a clowncar to AGS. He got in the car and we both agreed this wasn’t smart but we committed. If other PAX showed and committed as well, we were in it for the long haul.
The Workout: We did expect to meet some hard core PAX at Womble. Upon arrival at approx 6:29 the lot was empty. We gave it the old 5 min. rule and in at 6:34 and about 30 secs we watched as a lonely car made its way over the speed bumps on Stinson. The car passed Womble and we started talking game plan. The rain was a solid “yellow” for the next hour on AccuWeather’s MinuteCast… So the next debate was Starbucks or Duncan.
Mary: We were reassured by Draper with our decision to go for coffee, he had also called off his Harris Lake run this morning due to the heavy rain. At least we weren’t alone. Straight Cash and I sat at Duncan and covered a broad spectrum of topics both F3 and personal. The shop itself was pretty dead with the occasional customer strolling through. There were some questionable cleaning practices in play on the AC intake as the manager or other employee sprayed some sort of aerosol upward onto/into the vent. I hope it was on the up-and-up and they weren’t simply spray painting the vent cover white for appearances. There was a definite spray paint smell…
Announcements: Based on our own mumblechatter I’ll call out the following announcements…
Prayer: Selfishly – please pray that Straight Cash and I don’t have some sort of lung-related issues from the DD fumes.
vvv – Super creepy confirmation of whereabouts and timelines sponsored by Google – vvv
Compression packages
/in U Turn /QIC: SkidmarkPAX: 187, Banana Seat, Beater, Bernie, Blue Hen, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Dovetail, Draper, Full House, LED, Lipsync, M4L, Nemo, Oh Yeah, Pac-Man, Pikachu, Pony Boy, Psi, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Squatter
U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.
Fartsacks: UTI – Alarm Misfire??
Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford
Sheepdog – frozen Sugar
/in Sheepdog /QIC: ShredderPAX: Beater, Dovetail, Farva, Fonzie, Gump, Norm, Shredder, Sugar
Pax of 8 with 3 EC; Beater, Farva, & Shedder.
Warm Up: Norm led Pax through some Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Fazio Arm Circles.
The Workout: YHC Started with Build a Bear, Striking in cadence (150 total) then slowed it down and focused on technique. Rotated through Merkins, Wedging, Military Merkins, back to Wedging, Capoeira Merkins, and then ended on an Americana Arm Bar.
Mary: LBCs (short on time)
Announcements: lots of announcements on Facebook and Slack. BT Challange, q-source, q-swap.
Prayer: Beater’s neighbor. Injuries and health.
2f2f January
/in AO Post /QIC: Slide Rule2nd F Carpex/SW Convergence!
Starting this month, the second Friday of every month, we’ll have a 2nd F lunch convergence with the men of Carpex!
The Location:
Rookies, RTP
Fun fact, one of the owner/managers has a PhD in bio chem, I overheard him telling the other waitresses.
@uti got there early and cleaned out the buffet before the rest of us arrived. When I got there a few minutes before 12, he was sitting alone at a table of 20 surrounded by 8 empty plates. He greeted me with a breadstick in one hand, sweet tea in the other. Thankfully everyone else was close behind!
The pax:
19 hungry HIM converged. 12 from Carpex, 7 from SW
South Wake: UTI, The Natural, Breach, Slide Rule, Nemo, Yogurt, Warbucks. Rut was unfortunately a late scratch.
Carpex:Pierogi, Ma Bell, Michelob, Spit Valve, Imp, Earhart, Deuce, Hot Spot, Beaner, Dumpster fire, Hi liter, Khakis
The fun
Pierogi’s lunch count gets us the following:
18 salads … 58 slices of pizza … 7 Pepsis, 9 iced teas (mix of sweet and unsweet) and 3 waters.
Sneeze guard was, thankfully, unnecessary.
Average tip was 20%.
I’m not sure if he ate all that, or if that was UTI. Either way, we put a hurt on the buffet. I did eat a salad, please tell my wife. My pizza: salad ratio is way higher than 3:1, though.
I think we only talked about slack vs Facebook for like 80% of the time.
Next up:
Carpex picks the location for February 8. Mark your calendars!
No Time for Name-o-Rama
/in Crazy Ivan /QIC: ChipsPAX: Blue Hen, Chips, Crosby, Dawgpound, Emeril, M4L, Nemo, Pablo, Particle Board, Peak Week, Pikachu, Pumpkin Spice, Roger Roger, Warbucks
Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.
The Workout:The group divided into two teams because of size. Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.
Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).
Mary:
Polish Hammers (if that’s a thing) led by Emeril
Homer to Marge
Have a Nice Day
Announcements:
Q Swap continues next week with SouthWake taking over Carpex.
Shirt Order still open for the new Tiger Hawk design.
Prayer:
Raleigh PD Officer Ainsworth who was shot on Wednesday.
Roger Roger’s grandparent battling cancer.
Unspoken prayers
CHiPs Word of the Day
Disruption-to interrupt the normal course of something
In the heart of a man inertia will reign–absent a Disruption (F3QSource)
Be a Disruptor like Jesus. Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath. This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”
*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama. Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.