25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.
QIC: Red Ryder & Rooney
PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar
Red Ryder leads the first half. First exercise, Pledge of Allegiance.
Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.
Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…
Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…
Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.
Announcements
Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.
Prayers/Praises
Burt’s family with loss of his FIL, Crab Legs, Ausfarht
Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.
Crazy Cold
/in Crazy Time /QIC: PikachuPAX: Crosby, Pikachu
Pax of 2 for a cold Crazy Time. Vests were worn for warmth.
Vests:
Crosby – 12lb
Pikachu – 20lb (Breathtaker)
Warm Up:
1st mile
The Workout:
100 pull ups
200 pickle pounders
300 homer to Marge
Mary:
2nd mile
Announcements: N/A
Prayer: N/A
34 for Team Globo Gym at Carpex QSwap
/in Purple Cobra /QIC: Peeping TomQSwap week day 2 continued at Purple Cobra with YHC + 33. Riptide from Carpex on the Q.
Some did EC, while some ran from their neighborhood.
Warm Up: lap around the parking lot and behind the buildingbuilding . Circle up for some exercises by the bank.
The Workout: mosey to the flag and separate into 4 groups.
Group 1: lunges with concrete pipe and overhead press
Group 2: dying cockroach
Group 3: bear crawls
Group 4: lap around the building
We did these each 3 times or more.
Mary: I should have wrote the BB earlier but can’t recall what we did .
Announcements:
Prayer: Riptide took us out .
Square Up
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Martini, Norm, R22
Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.
Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches
The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.
You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)
Rinse and repeat but advance with lunge walk
Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each
Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC
Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.
Announcements:
See FB and Slack
Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.
Norm took us out. It was cold but not too bad. Thanks for posting gents!
BS Out!
Are There Possums in Cary?
/in Possum Trot /QIC: GumpPAX: 16-bit, Anchovie, Banana Seat, Cowboy, Doc, Fonzie, Gump, LED, M4L, Pablo, Pac-Man, Particle Board, R22, Stovepipe, Sugar, The Natural, Warbucks
25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.
QIC: Red Ryder & Rooney
PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar
Red Ryder leads the first half. First exercise, Pledge of Allegiance.
Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.
Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…
Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…
Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.
Announcements
Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.
Prayers/Praises
Burt’s family with loss of his FIL, Crab Legs, Ausfarht
Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.
A Little Moist, eh
/in Running 4 the John /QIC: UTIPAX: 187, Bambi, Blue Hen, Brony, Dawgpound, Hanson, Lipstick, Nemo, Oh Yeah, Psi, Revere, Shredder, Skidmark, Straight Cash, UTI
Running 4 the John – Speedwork Edition
15 PAX came out to join us in a little shake-up at R4tJ. Great showing given all of the draw from QSwap and Fritters! Thanks as always for showing up and allowing me to lead.
Warm Up:
The Workout:
YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn. I dont think I need to tell you to steer clear of the dumpsters but just in case…
Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast. I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us). Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts. A jail break was called and we all bolted for the basketball courts.
Mary:
For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up). Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”. Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation. Thanks for jumping in on the cool-down Dawgpound.
Announcements:
Prayer:
Lonely Nut
/in Nutcracker /QIC: FlaniganPAX: Da Business, Dawgpound, Flanigan
What’s better than two nuts? One more
Warm Up: jogged around parking lot, triangles up for SSH x 20 IC, windmill x 10 IC, Moroccan night club x 20 IC, LBC x 20 IC
The Workout:went to rock pile for medium sized rock, John cusack to the track. Since only 3, odd man lunged walked across field while holding rock. Other two partnered up for bull frogs x 15, wheel barrow to bear crawl to lunge walk, ran back. Each did this x 3
next, jack webb variations 1:3 merkins:curls up to six, then down the ladder merkins:triceps with the rocks. Brought rocks to the pile, jogged to front for COT
Mary: American hammers x 10 IC, dying cockroaches x 10 IC, homer to marge x 10 IC
Announcements:south wake shirt order, Q school, Q source today at star bucks
Prayer: prayers for neighbor scott, lost his father unexpectedly on New Year’s Day, Buford for a safe and quick recovery
pax: Flanigan (Q), da business, dawg pound
Ever owned/used a sex swing?
/in Tea Time /QIC: John DeerePAX: Brickhouse, Crosby, Dauber, Dusty, Huggies, John Deere, Pikachu, Skidmark
Great chat and banter, a real pleasure to host… made me remember why I enjoyed F3.
2nd F was at Tapline… heathly laughs with HSRC and a very random side conversation with Deere, Skidmark and Giggawatt lead to the title of the backblast.
The Workout: MURPH
Announcements: Q Swaps and Q Schools
Prayer: where to start, some sobering requests from Huggies about school colleagues taking their own lives over the past months, various thoughts of close friends and relatives having hip replacements and other ailments causing surgery’s and high hopes for employment opportunities. SkidMark very kindly and humberly took us out.
A hunt for Pizza
/in Any Given Sunday /QIC: DawgpoundPAX: Cowboy, Dawgpound, Draper, Forceps, H1N1, Lipstick, M4L, Messi, Yogurt
A group of 8 gathered for an on road AGS. And then low and behold Lipstick showed up in what we can only hope was muddy shoes to make it 9.
Warm Up:
Circled up for:
Good Mornings
Hillbillies
Imperial Walkers
Frankenstien Kicks
The Workout:
Run down Stinson to Base Lake. From Base Lake we ran to the Lowe’s where the facilities where checked by M4L. After Lowe’s we ran to Homegrown to see if we could get a Pie in the early morning hours. They where closed 🙁 . Next up was running down Crossways to Domino’s to see if they could fix my Pizza itch. They too where closed at 7 o’clock in the morning. It was then decided to run back to the car and go to Dunkin instead.
Mary:
Ummm…
Announcements:
Q swap
Prayer:
Buford Surgery
Yogurt (Government Shutdown)
H1N1 and Messi travels to Disney for Half Marathon. No Dopey or Goofy challenge this year.
Catnip
/in Paradise City /QIC: SkidmarkPAX: 187, Aquaman, Bambi, Banana Seat, Blue Water, Breach, Brony, Bulls Eye, Chips, Cowboy, Emeril, Foghorn, Full House, Hello Kitty, Lipstick, Lucky Charms, M4L, Pablo, Particle Board, Patch, Pikachu, Pumpkin Spice, Red Ryder, Sharapova, Shredder, Skidmark, Staubach, The Natural, UTI, Wiggly, WWW, Yogurt
#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.
A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.
Let’s go.
Warm Up:
– Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it
– Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20
The Workout:
– After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)
– Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.
– After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.
Mary: – Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.
Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week
Prayer: Buford surgery today, Ausfart
– Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18
– Welcome FNG, Particle Board.
– Love Q Swap Week, let’s keep crushing it!
– Attack the day with an enthusiasm unknown to man.
Sasquatch Sighting at DETOX
/in Detox /QIC: DarbyCall the papers!! Its true!! Its true!! A confirmed New Mexico sighting! It was a great morning in the gloom today! All kidding aside, I totally understand when people take a break from something, whatever the reason. It is our duty as friends to ridicule them(in a loving way) until they return. I hope all who read this call an old buddy that hasn’t been out in the gloom in a while and give them an EH!! Iron SHarpens Iron, and the fart sac is strong.
Warm Up:
8 – 30 second rounds of PUSH-PULL-SQUAT on the TRX
The Workout:
Start with a run around the parking lot. Then 2 rounds of 5 stations. Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.
Complete a lap.
4 – 30 second rounds of TRX SPrinters start and Reverse Lunge.
Complete a lap
5 – 1 minute rounds of Bulgarian Bag Lunges, Bulgarian Bag HALOS, Heavy bag cleans, banded lateral shuffle, and planks.
Mary: American Hammers and Flutterkicks
Announcements: Superbowl Sunday team workout called “The Superbowl”. Starting at 0600
Prayer: New careers, moving, family stress.