‘Twas the night before Ambassador, when all through the house
Not a Midget For Life was stirring, that little mouse;
The F3 shirts were laid out by their beds with care,
In hopes that the morning soon would be there;
The Raleigh Pax were nestled all snug in their beds;
While visions of a running workout danced in their heads;
And Yoda in his ‘Southwake shirt, and Frey in his Hoka’s,
Had just settled our brains to work out with these jokers,
The following morning they arose to earn merit,
They sprang from their bed to get some extra credit.
Away to downtown Raleigh they flew like a flash,
To be greeted by My Pleasure wearing a sash.
2 Southwake Pax and 1 from Raleigh,
Ran through downtown acting all jolly,
When what to our wondering eyes did appear,
But only a few cars and 6 more Raleigh F3ers,
So Emeril started the workout so lively and quick,
You could tell from his cadence that he was quite ticked.
And Yoda said he sounds pretty salty,
And he whistled, and shouted, and seemed pretty haughty:
“Now, Yoda! now, Frey! now Pleasure and Elliot!
On, Doc Quinn! on, Hot Tub! on, Walk This Way and Midget!
To the carousel! Let’s burn off those burgers!
Now partner up! Wheel-barrow! Burpees!”
After 1 round meet back up and repeat,
Then walking Imperials and some Merkins don’t cheat;
Back to the start they flew
To do some lunges and squats too—
And then, in a twinkling, back at the beginning
The Pax were barely grinning.
As I drew in my head, and turned it over to Midget
He took us on a jog to kill some clock digits.
Back to the carousel for the last 25 minutes,
Like an army in full pursuit;
Traveling balls caused some to grumble,
Others took ankles without even a mumble
Midgets’ eyes—how they twinkled! his dimples, how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
As he encouraged the PAX to keep on going;
Into a crabwalk around the circle,
Crab city dips was definitely a rehearsal;
Duck walk, world war two
I think Yoda’s face was turning blue
Ran a couple more laps with a long gait.
Turkish getups to the count of eight,
To finally the circle for Mary;
Thank God for no partner carry
Soon gave me to know I had nothing to worry;
He spoke to the PAX, let’s do Freddy Mercury,
And called out Box cutter; then to Little Baby Crunches,
Spider Man? No Peter Parkers in bunches,
And giving a nod, we flipped for homer to marge;
Midget sprang to his knees, but some were slow like a barge,
Pickle pounders without a partner.
Angry birds, and we all felt smarter—
To finally 8 step absolution
Put an end to this persecution
“Happy Christmas to all, and to all a good night!
PAX: Emeril, Midget for Life, My Pleasure, Hot Tub Time Machine, Frey Daddy, Yoda, Dr. Quinn, Elliot, Walk This Way
Announcements:
Frey Daddy ultra next Sunday 6:30 am
HC for My Pleasures first 1/2 marathon in Wrightsville. He’s hoping other F3 Raleigh guy will join him.
Prayers: Frey, Crablegs, Ausfart
Mission Impossible @ Possum Trot
/in Possum Trot /QIC: DauberPAX: Anchovie, Banana Seat, Beater, Dauber, Doc, Dovetail, Fonzie, H1N1, LED, Messi, Modify
Warm Up: Run around the tennis courts to the snack shack. 20 SSH, 10 Good Mornings, 10 Cotton Pickers, 10 Fazios F/B, 10 HB, 10 IW, Left over Right and Back stretches. Lined up on ramp, PAX executed 10 strides adding 1 burpee, continued until 5 burpees (5!) were met after alternating strides facing fence and then facing the RR tracks. PAX continued up the ramp with window openings, Frankensteins and Butt kickers. Mosey to parking lot to grab coupons.
The Workout: PAX of 11 counted of by 3’s and formed three groups. Q had four index cards each having a specific mission to accomplish by the PAX. Missions were labeled A, B, C or D. A group leader chose an index card. Last group that chose a card, chose their coupon first from below. Q reminded PAX to choose wisely. Group then read each card with its specific mission. Clarifying instructions were given by Q. PAX began their individual mission as a covert unit.
Mission A: 200 LBC, 200 Merkins, 200 Squats. PAX carry coupon around the outside (oops) of the tennis courts 4X. PAX were told they could work together meeting their number of reps. This group finished early and helped PAX on the tennis court with their mission. PAX executed additional exercise including monkey humpers, pickle pounders, etc.
Mission C: Not chosen. Details saved for another adventure.
Mission D: 200 Starjumps, 200 Shoulder Taps, 200 BTTW in cadence. PAX carry coupon around four corners of tennis courts. At each corner, PAX dropped coupon, executed 1-4 burpees at each corner until completion. PAX excited this 4X. Some confusion re: executing reps individually or together.
Mission B: 200 Dips, 200 Leg-ups (alternating L/R), 200 Erkins. PAX carried coupon from parking lot to snack shack and then back to the parking lot 4X. This group decided to carry the coupon together resulting in needing more time to accomplish their mission.
The remaining PAX from Mission A and D joined their fellow operatives near the snack shack Mission B. helping them complete their mission.
Enthusiasm was very high so more exercises were added included 10 count dips and erkins. Q had PAX mosey to the wall and performed the following exercises in 20 count cadence: LBCs against the wall, arm chair and BTTW. Rinse and repeat. PAX grabbed all of the coupons and formed into their original mission groups. Handed off the coupons to each member in their group while heading back up the ramp to the parking lot in a semi Indian run/walk. Mission Accomplished.
Mary: Q asked for any virgin Q support to help lead Mary. Two PAX voulunteered (Modify and Beater) but Modify won out. Modify lead us in Mary with the following 15 count core exercises: Freddie Mercury, Homer to Marge, Box cutters, WWIIs, low slow Flutters, Winemakers. Excellent job stepping up. Being prepared and ready to step in is essential to leadership.
Announcements: Messi (2.0) will Q again next Monday at Mutiny; F2 at Stick Boy
Prayer: Ausfart, Double D’s wife and dad, Brexit’s friend who passed, spoken and unspoken. Dovetail stepped up and lead us out in Prayer – Thank you!
Q – Dauber (Honored to lead you men in the gloom)
Nutcracker 12/18 Backblast
/in Nutcracker /QIC: BreachPAX: Blue Hen, Breach, Da Business, Dovetail, Flanigan, Moby, Norm, Slide Rule
Pax of 8 for Nutcracker
Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby
Breach on the Q
Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins
Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.
Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers
Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.
Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up
Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack
No Nutcracker on Christmas day 12/25
Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.
Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.
Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.
Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.
Pffffttttt….. You Call That A Tag!?
/in Purple Cobra /QIC: UTIPAX: 187, Banana Seat, Brickhouse, Chips, Dawgpound, DoubleD, Dumbo, Emeril, M4L, Nemo, Pac-Man, Peeping Tom, Rut, Straight Cash, UTI, Yogurt
Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.
The Workout:
If anyone asks everything went smoothly. I remembered all of the workouts and counting was on point.
The truth is I am really looking forward to Q school – hope it helps 🙂 Also, there is a new years resolution in here somewhere for me to lead more workouts.
Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time
Announcements:
Prayer:
NO CONTEST!!! – UTI WINS!
Tea Time
/in Tea Time /QIC: SkidmarkPAX: Dusty, Skidmark
2 pax posted on a warm night at Womble. Workouts were modified to suit the needs of the Pax. Dusty with the murph and skidmark doing tempo run
Warm Up:
The Workout:
Mary:
Announcements: Frey Daddy running next weekend. Shirt order. Training for WB
Prayer:
Glow Ball
/in Paradise City /QIC: DawgpoundPAX: Blue Hen, Brony, Chips, Cowboy, Dawgpound, Doc, Emeril, Homie, Ironic, Lipstick, Lucky Charms, M4L, Moby, Peak Week, Pumpkin Spice, Shredder, Skidmark, Slide Rule, Straight Cash, Tailpipe, UTI, Wiggly, Yogurt
Dawgpound posting for Blue Hen
Warm Up:
The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.
The Workout:
From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.
Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).
Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.
After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.
Mary:
6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).
Announcements:
Prayer:
It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.
Building Hulk Arms
/in Mutiny /QIC: MessiPAX: 187, Banana Seat, Beater, Dauber, Dovetail, FedEx, Fonzie, Gump, H1N1, LED, Messi, Modify, Nemo, Norm, Peeping Tom, R22, Tricycle
17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!
Warm Up:
Mosey around the track for a 1 lap warm-up.
Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC
The Workout: Bring the PAIN!
Began with 5 slides in a basketball defensive stance followed by one burpee. Rinse and repeat adding an additional burpee each time until the roundabout was reached.
Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting. Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock. Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).
Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips. Performed 10 count of each exercise IC. Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.
Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.
Mary:
Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:
Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.
2nd F provided by Lipsync – coffee and donuts
JUST ANOTHER MONDAY
/in Detox /QIC: DarbyPAX: 2%, Darby, Lab Rat, PnG, Sous Chef, Stovepipe
Warm Up: Jogged 4 laps around parking lot.
The Workout:
30 reps TRX Push Pull Squats
8 20m sprints
20 reps TRX Push Pull Squats
8 20m Sprints
1 tabata cycle TRX Sprinter Start
Mary:
40 WWIIs
40 LBCs
20 Freddie Mercuries.
Announcements:
The SUPERBOWL CSAUP,
Feb 3rd 0600-1000
Start point : Banks Road Elementary
4 man teams will conduct physical mental challenges around Raleigh. Team will need:
Team Car(all 4 PAX in one)
Backpack/Ruck
Packing List(published later)
Prayer: Prayers for work stress. Prayers for labrats house selling.
Dauber “The Magician”
/in Any Given Sunday /QIC: MookiePAX: Beater, Dauber, DoubleD, Forceps, Mookie, Redenbacher, Roger Roger, Wiggly
After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.
Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows.
Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.
The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.
YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout
Mary: Halftime and post-game stretches OYO
Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s.
Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.
Sheepdog- Q Round up
/in Sheepdog /QIC: ShredderPAX: Beater, Dovetail, Gump, Norm, Shredder
Warm Up: Pax rotated through leading; SSH, IW&HBs, Windmills, Fasio Arm Circles, Merkins, Dirkins and Erkins.
The Workout: Burpee Box Jumps, then traveled along the brick knee wall. each third shift, three merkins. Lunges between knee walls, and three burpees at each end. Rinse and repeat with a session of Sticky Fingers inbetween. Ended with a review of last weeks armbar.
Mary: LBCs and 6” leg hold.
Announcements: CSUP & Christmas Party
Prayer: Norm lead Pax in a discussion on focus and then took us out; CrabLegs and others fighting injurie and sickness, job hunting, and families.
10 days of Christmas
/in AO Post /QIC: EmerilPAX: Dr. Quinn, Elliott, Emeril, Frey Daddy, Hot Tub Time Machine, M4L, My Pleasure, Walk This Way, Yoda
‘Twas the night before Ambassador, when all through the house
Not a Midget For Life was stirring, that little mouse;
The F3 shirts were laid out by their beds with care,
In hopes that the morning soon would be there;
The Raleigh Pax were nestled all snug in their beds;
While visions of a running workout danced in their heads;
And Yoda in his ‘Southwake shirt, and Frey in his Hoka’s,
Had just settled our brains to work out with these jokers,
The following morning they arose to earn merit,
They sprang from their bed to get some extra credit.
Away to downtown Raleigh they flew like a flash,
To be greeted by My Pleasure wearing a sash.
2 Southwake Pax and 1 from Raleigh,
Ran through downtown acting all jolly,
When what to our wondering eyes did appear,
But only a few cars and 6 more Raleigh F3ers,
So Emeril started the workout so lively and quick,
You could tell from his cadence that he was quite ticked.
And Yoda said he sounds pretty salty,
And he whistled, and shouted, and seemed pretty haughty:
“Now, Yoda! now, Frey! now Pleasure and Elliot!
On, Doc Quinn! on, Hot Tub! on, Walk This Way and Midget!
To the carousel! Let’s burn off those burgers!
Now partner up! Wheel-barrow! Burpees!”
After 1 round meet back up and repeat,
Then walking Imperials and some Merkins don’t cheat;
Back to the start they flew
To do some lunges and squats too—
And then, in a twinkling, back at the beginning
The Pax were barely grinning.
As I drew in my head, and turned it over to Midget
He took us on a jog to kill some clock digits.
Back to the carousel for the last 25 minutes,
Like an army in full pursuit;
Traveling balls caused some to grumble,
Others took ankles without even a mumble
Midgets’ eyes—how they twinkled! his dimples, how merry!
His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow,
As he encouraged the PAX to keep on going;
Into a crabwalk around the circle,
Crab city dips was definitely a rehearsal;
Duck walk, world war two
I think Yoda’s face was turning blue
Ran a couple more laps with a long gait.
Turkish getups to the count of eight,
To finally the circle for Mary;
Thank God for no partner carry
Soon gave me to know I had nothing to worry;
He spoke to the PAX, let’s do Freddy Mercury,
And called out Box cutter; then to Little Baby Crunches,
Spider Man? No Peter Parkers in bunches,
And giving a nod, we flipped for homer to marge;
Midget sprang to his knees, but some were slow like a barge,
Pickle pounders without a partner.
Angry birds, and we all felt smarter—
To finally 8 step absolution
Put an end to this persecution
“Happy Christmas to all, and to all a good night!
PAX: Emeril, Midget for Life, My Pleasure, Hot Tub Time Machine, Frey Daddy, Yoda, Dr. Quinn, Elliot, Walk This Way
Announcements:
Frey Daddy ultra next Sunday 6:30 am
HC for My Pleasures first 1/2 marathon in Wrightsville. He’s hoping other F3 Raleigh guy will join him.
Prayers: Frey, Crablegs, Ausfart