Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.
Warm Up:
SSH x15 IC
Daisy Pickers x10 IC
Windmill x10 IC
The Workout:
Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:
Walk to 1st parking lot line – x10 Kettle Bell swings
Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.
Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:
3rd Line – 10x Deadlifts
4th Line – x10 LBCs w/Kettle Bell held over chest
5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)
Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.
Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:
After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.
Announcements:
2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing
CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing
QSource is starting in 2019 – 3 options:
*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu
*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber
*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach
Prayer:
Crab legs
Noah’s Ark
Ausfahrt
Jack Bells
/in Crazy Ivan /QIC: PikachuPAX: Crosby, Gumby, Pikachu, Rut, Skidmark
Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.
Warm Up:
SSH x15 IC
Daisy Pickers x10 IC
Windmill x10 IC
The Workout:
Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:
Walk to 1st parking lot line – x10 Kettle Bell swings
Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.
Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:
3rd Line – 10x Deadlifts
4th Line – x10 LBCs w/Kettle Bell held over chest
5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)
Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.
Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:
After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.
Announcements:
2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing
CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing
QSource is starting in 2019 – 3 options:
*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu
*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber
*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach
Prayer:
Crab legs
Noah’s Ark
Ausfahrt
UTI Joins Crazy Time – The Last Murph
/in Crazy Time /QIC: PikachuPAX: Crosby, Gumby, Lipstick, Pikachu, UTI
UTI caught the Crazy Time bug from Lipstick and joined us for the last Crazy Time Murph for a while. Beginning in 2019 Crazy Time will morph into a pre-set workout changing monthly. It will be murph-like (set running and exercise counts done OYO) but will change every month. The year of the Murph is over – your weekly Murph needs can still be met through Tea Time on Monday nights.
Warm Up:
1 Mile run
The Workout:
100 Pull Ups
200 Merkins
300 Squats
Mary:
Pax went off to EC/their own workouts
Announcements: N/A
Prayer: N/A
Nemo’s Last Stand
/in Disney /QIC: NemoPAX: Bobby Dall, Deadbolt, Draper, Kid Cracker, Lipstick, Mookie, Nemo, Pac-Man, Pikachu, Puddles, UTI, Warbucks
14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC. It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead. I look forward to guest Q’ing sites around South Wake in 2019.
Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles.
The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing. Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start.
Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders
Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k
Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out
2019 Post Challenge
/in AO Post, News /QIC: DeadboltPax:
As mentioned this morning at the Disney COT – we are going to be having a post challenge for 2019. Many of you know that F3 nationwide has a annual challenge of making 250 posts in a calendar year. We are going to do this in Southwake with several different goal varieties. I have developed a tracking spreadsheet for those that want to (1) take the challenge and (2) use a tracking sheet. You are certainly welcome to use whatever method you want or already have.
In Southwake, we will have options for those that want to go for 150, 175, 200 or 250 posts. I have set up a tracking google spreadsheet available at the following link:
https://drive.google.com/drive/folders/1JUqFPX36Q3Y6C0ho_eZAr-3rrFPlXmyc?usp=sharing
It’s pretty self explanatory and instructions are provided in the headers of each sheet. A sheet is dedicated to each goal (150-250 posts). See below for a quick “quick start guide”
lets all get after it in 2019 and make this year our bitch
Aye
Deadbolt
Welcome Back Kotters
/in Thunder /QIC: SkidmarkPAX: Aquaman, Bulls Eye, Skidmark
YHC arrived early to get a couple extra miles in before the guest Q appearance at Thunder. At 1855 the first other car rolled in with some Pax not seen in a while. A little refresher to F3 and we were off.
EC: Skidmark
Warm Up: Mosey around the soccer field and did some exercises along the way.
The Workout: Started at the lower parking lot and Stinson. Did a combination Burp and Merk and Route 66s. Ar first light pole did a burpee with one merkin, 2nd pole a burpee with 2 merkins, so on and so forth all the way to the 11th light post on Stinson which is the corner of Grigsby for a burpee with 11 merkins.
Mosey to the rock pile for Jack Webbs at 1:3 merkins:shoulder press. After each merkin/press set run to the wooden bridge and back. All the way to 10 merkins 30 presses
Mary:
Announcements:
Prayer: Double D, Crablegs, Ausfart
Space: the final frontier. These are the voyages of the starship R4TJ
/in Running 4 the John /QIC: UTIPAX: Cowboy, Lipstick, Slide Rule, UTI, Warbucks, Yogurt
EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting. This EC wasn’t scheduled, announced, or intended but it happened. Since it wasn’t advertised YHC ran alone.
Warm Up: Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot… You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand. You know… that one 🙂
The Workout: The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces. The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector. Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.
As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam. The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”. Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector. The trek up “Bass Lake” felt as though it was up-hill with no end in site.
We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”. It was on this route that we came across our comrade Bernie on what appeared to be a solo mission. We bid him good luck as he headed into the uncharted territory that we were just about to escape. In nearly the same instant, Lipstick appeared, he had freed himself from the mysterious blue box. It must not have been a horrible event – he looked quite relieved.
Back onto “Main Street” we were nearly home. Soon enough we were back at Ting. Mission Accomplished.
Mary: Who is this “Mary” you speak of?
Announcements:
Prayer: Stay safe between now and the new year. Keep Posting!!!
Up for something new?
/in Running 4 the John /QIC: LipstickPAX: 187, Accordian, Blue Hen, Chips, Cowboy, Dawgpound, Dumbo, Emeril, Lipstick, M4L, Moby, Mookie, Peak Week, Peeping Tom, Pikachu, Skidmark, Slide Rule, Straight Cash, UTI
Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.
The day after
/in Possum Trot /QIC: LEDPax of 11 showed up to work off those pies
Warm Up:
Jog to concession stand. 20 SSH-IC,10 goodmornings -IC, 10 IC Fabio arm circles forward and reverse, 10 a cotton pickers IC, arm stretches across chest and behind head.
The Workout:
Forties- 10 dips/30squats, 15 dips/25 squats, 20 dips/20 squats….30 dips/10 squats.
Walk like Egyptian-in a pax hold lunge while last man runs to front. Repeat two rounds alternating legs.
Bataan death march – Indian run with last man doing 3 burpees and then running to front. Repeat until back side of courts near rock pile.
pair up and one pax grabs 2- smaller rocks and one grabs large rock. Par1 does 15 arm raises while 15 par2 does triceps ext. par 1 does 20 side bends while par2 20 rutroos.
Return rocks and to tennis courts we go. Wave Ring of burpees. Hold plank while 1st pax does burpee. When finished next pax does 1 burpee. Continue around ring until at start. Up reps to 2 burpees then 3 burpees, then 4 burpees.
Line up on line and run to end of court perform exercises that go with the BLIMPS routine. 10 count (Burpees,lunges,IW,merkins,plank jacks, and squats).
Mary: 20 lbcs, 20 ic low slow flutter, 20 boat canoes.
Announcements: soul crusher this weekend at sugg farm. Grand Prix challenge in Jacksonville, no
Prayer:stove pipes knee to mend, missed loved ones during the season. Soldiers not home for Christmas, safe travels,
The struggle is real
/in Tea Time /QIC: John DeerePAX: Crosby, Gumby, John Deere
Pax 3 for Tea Time Murph
John Deere with 5miles EC before and 2miles after.
Warm Up:
The Workout: MURPH
Mary:
Announcements: none
Prayer: ‘thoughts and prayers’
Christmas Time at Mutiny
/in Mutiny /QIC: MessiPAX: 16-bit, Banana Seat, Dovetail, FedEx, H1N1, Lipsync, Messi, Modify, Puddles, Rut, Sweep
Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi). Welcome to 2.0 FNG – Sweep!
Warm Up: Lap around the track. SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:
Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun! Rinse and repeat after each round.
C – Curls for the girls x 15 IC
H – Heavy Freddie’s x 15 IC
R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between
I – Indian run around the field carrying rock
S – Squerkins x 10 and then switch with partner
T – Turkish getups with rock, 10 on each side
M – Merkin mania (diamond, regular, and standard) x 10
A – Al Gore with rock for 60 seconds around the horn
S – Smurf SSH
Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code). Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.