QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.
Warm Up: Oh that’s so sweet, but No Thank You!
The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run
Total Indian Run 3.3 miles
Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22; Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)
Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:
Pikachu: $100, $160, $200, $225 ***WINNER***
Nemo: $120, $140, $170, $180
Breach: $110, $130, $150, $210
Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.
Lonely Nut
/in Nutcracker/by FlaniganWhat’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/by John DeereGreat 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/by DawgpoundA 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/by Skidmark#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 AO Post/by 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.
We Pickle Pound This Town
/in U Turn/by SkidmarkRead more
The Great Eight
/in Ground Pounder/by Forceps8 men pounded one out this morning including our friends WWW and Disco Duck from Carpex who will be leading GP next Saturday.
Warm up:
10’s – Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 15 SSH, 15 Midget Jacks, 15 Windmills
The Workout
Mosey to the Rock Pile – rotate rocks clockwise between sets. Most PAX chose a rock they would write home about with 2 exceptions – these 2 pebbles could not be described as man makers.
Mosey to the Bathrooms
3 Sets of 20 ct Wall Sits alternating rocks every 5 ct shift from Rock Out to Rock up
3 sets of 40 ct Balls to the Walls (each PAX counts to 5 down the line)
Mosey to Playground w/ Rocks for Aik’n Stations. Break up into groups of 2-3 and rotate stations
Return the Rocks and circle up for COT
Announcements: 2nd F at Harris T
eeter Starbucks and 9AM Bass Lake Ale House, SW/Carpex Q-Swap all next week (You won’t want to miss Paradise City). Healing Transitions really in need of men’s clothing especially business attire (bring them to any AO – folded nicely or on hangers).
Prayer Requests: Continued prayers for Auxfart as he recovers at WakeMed Raleigh (rumor his name may be changed to Asphalt). WWW took us out.
Fritter
/in Crazy Ivan/by DawgpoundThe final workout of the Inaugural Class of the Fritter Foundation had a large crowd.
EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips
Warm Up:
3 Rounds of:
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped. Then switch.
Mary:
LBCs
Homer To Marge
Have a nice Day
Announcements:
Healing Transition auction for Breath Taker at Cletus COT
Prayer:
Pikachu’s Niece
Chip’s Friend Marriage issue
Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference
Friday Fun Run
/in Cletus/by YogurtQIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.
The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run
Total Indian Run 3.3 miles
Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22; Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)
Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:
Pikachu: $100, $160, $200, $225 ***WINNER***
Nemo: $120, $140, $170, $180
Breach: $110, $130, $150, $210
Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.
Sheepdog – shelter is good
/in Sheepdog/by Shredder5 Pax for EC joined by 3 more in the Gloom
Warm Up: light jog then circled up. Light neck stretches, SSH, Fazio Arm Circles Front and back. Moroccans night Clubs, Windmills, & Good Mornings.
The Workout: Modified merkins in cadence; 3 pulsing, 3 slow. Wing Chun Striking. Squats. More striking, 3-strike combo. Squat kicks. std. merkins. Wrist locks.
Mary: LBC, Low Slow Flutter, crab toe taps, and Breakdancers.
Announcements: 2019 AO Challenge, Breathtaker Challange for charity, and stressed getting involved in q-source (3 options).
Prayer: spoken and unspoken.