13 PAX showed up for a Virgin Q by YHC. It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.
Warm Up:
Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.
Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC
The Workout:
YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.
PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.
It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.
On the mosey, we partnered up and did the following on arrival:
Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.
Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.
25 LBC’s IC then moseyed back to soccer field for Mary.
Mary:
In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:
Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.
When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).
With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.
Announcements:
Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).
Prayer:
Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!
Gumby Smash!
/in Thunder/by CrosbyEC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..
Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.
The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.
Each 5 repeating and adding the next exercises.. Pax took turns calling the count.
LBC’s- 20 (CC)(Total 640)
S.Merkins- 10(Doc Made them Count)(Total 140)
Squat- 20 (Total 240)
Am. Hammers -20 (CC) (Total 200)
Curls- 20(Total 160)
Ruh Rohs- 20(Total 120)
Overhead Press- 20(Total 80)
REPEAT!⬆️⬇️
MOSEY
J Cusack
20 Curls
20 Overhead Press
Drop Block near Flags
Mary: Pikachu Lead
Homer to Marge 10, L leg up 5, R Leg Up 5
Shoulder Taps 10
On his down & up M’erkins to finish right at 45.
Announcements:
Check FB &/or Slack
2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10
Prayer: A lot of unspoken/ First Responders , Military, Our PAX!
Howling Monkeys, Duck Jousting, and a Virgin Q
/in Disney/by Warbucks13 PAX showed up for a Virgin Q by YHC. It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.
Warm Up:
Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.
Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC
The Workout:
YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.
PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.
It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.
On the mosey, we partnered up and did the following on arrival:
Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.
Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.
25 LBC’s IC then moseyed back to soccer field for Mary.
Mary:
In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:
Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.
When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).
With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.
Announcements:
Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).
Prayer:
Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!
Fire Dept Fun
/in Kennys Grave/by Banana SeatPAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.
Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20
To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.
Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.
Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.
Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips
Mosey back Indian run with 3 burpees at end before advancing.
Mary
LSF x15 IC
Corkscrews x10 IC
Announcements
See FB and Slack, phone down challenge, WB runs
Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.
Way to start the day men!
BS Out
Gump Again?
/in Possum Trot/by GumpPAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.
Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.
The Workout:
Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.
R4TJ: Running on the Little Dipper
/in Running 4 the John/by UTI9 PAX arrived at Ting this morning for a below freezing run in the gloom. 2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.
Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll
The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby. Crosby had HC’d but late last night reported he would likely be a no-show. Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker. (Crosby I kid man – I know you would have been there if you could). So… We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme. (It all comes together in the end I suppose). Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/
Lipstick apparently found a very clean and well outfitted John to meet his needs. Unfortunately, he tells us he did not leave it as he found it…
The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main. The run ends where it started at Ting.
Mary: Her again!? I thought I gave her a fake number…
Announcements:
Prayer: Silent prayers this morning.
ATM Machine Open for Business
/in Purple Cobra/by NemoIt was an honor to lead out at Purple Cobra. When this AO started I was skeptical. Excited to have it so close to home, buy was not sure about what was available to plan and have strong workouts. It’s proven to be a great AO, strong leadership, good variety and lots of different guys stepping up to Q. Today was as advertised – heavy on the shoulders. Also, with so many new faces, and my phone resting safely at home, I apologize in advance for not tagging everyone if you were there and not on the list let me know so I can add. We had 19 strong.
Warm Up: Started on the jog around the sidewalk and back to circle up for SSH, Good Mornings, SSH and arm stretch.
The Workout: On the jog to the Goodwill lot we circled up for a set of Fazio Arm Circles. Yes, these are a mainstay at our warmups, but they also make for a great headliner in a shoulder set. Went ICx10 forward and reverse, held out for 10 count then a set of Moroccon Night Clubs for good measure. Recovered on the LBC and repeated this 3x. On the jog top the bank, a few of us made sure to run by Anytime Fitness to get some advertising opportunity. At the bank we did, what else, 3 brutal rounds of ATMs (ICx15 Shoulder Taps, ICx10 Tempo Merkins, 10 count merkins) – 3 sets strong. On the jog behind the Teeter we lined up in 2 lines back in the loading dock area. Jack Webbs but with Patty Cake Merkins for accountability and we worked up in even numbers from 2 to 10 merkins (6 to 30 air press). Focused on a slower count on Air Press to pay attention to form, not speed. Stuck with partner for 3 rounds alternating BTTW and Air Squared to 5 count. On the jog back to start.
Mary: Opened with a few rounds of Annies in the plank then a quick moving set of the MARY classics.
Announcements: So much great stuff going on – catch up on facebook/slack
Prayer: Took a silent 10 count for unspoken and YHC took us out in prayer
Thanks for all the hard work out there this morning. Guys were really pushing themselves. Catch up with me on the Q next week out at Disney as I will be bringing back one of my favorites.
F3 nutcracker
/in Nutcracker/by FlaniganCracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut
Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby
Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20
The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this, Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.
John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs
make it a quality week men!
out
Did you take the cocaine
/in Tea Time/by SkidmarkSome titles need no explanation. Other ones need some clarification. If you have ever posted with Huggies then you know he has the gift for gab. Think Sliderule on crack. Tonight was far different. Everything was grandiose. His speech intense. Remember the micro machine guy. Seemed like a very logical question to ask.
Some EC by Shredder and Skidmark.
Warm Up: mosey for a mile
The Workout: some morphs, some m.k modifies as needed
Mary:
Announcements: CSAUP 2/9
Prayer: Shredders Family, Huggies dealing with some personal stuff
Take Care of My Baby! says R22
/in Mutiny/by GumpWarm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.
Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,
I’ve never seen lights worn like that
/in Paradise City/by SkidmarkWow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.
The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)
New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.
Welcome FNG Boogie
Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)