When arriving for my Q I was surprised to learn that a lot had changed in Benson. This included more fences being put up and they all had locks on them, which eliminated my planned workout using the fields and the area in between. Oh well, time to adapt and move forward with a freestyle beatdown!
Warm Up: circled up for warmups in cadence including: side straddle hops, imperial walkers, hillbillies, cotton pickers, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout:with the whole park (minus everything in the gates) bursting with opportunity, we took off on a jog. Immediately it became an Indian run until we got to the basketball courts.
4 corner burpee deconstruction
1. Merkins 2. Tuck jumps in plank hold 3. Squats 4. Burpees
10 reps each to start, 8, 6 (then hold for the 6), 4 and finished it off with 2 reps of each together
pick up the Indian run, this time dropping for 5 merkins before running to the front of the line. This continued back to the start with the picnic tables
1. Step ups 2. Irkens 3. Dips 4. Step ups. 10reps of each then 8,6, and 4 to finish off the picnic tables
Hit the trail again to make use of the new workout stations around the park
1. Sit-up and back extension stations – 10 reps each x 2 cycles, if you are waiting then you are holding plank on each station
2. Leg press – 30reps each x2 cycles through
3. Basketball court for Bobby Hurley’s around the 3 point line, run to other side and repeat, then back to start x2 rounds
4. Vertical pickle pounder machine? And dip station – 10 reps each x2
5. pull-up station x 10 reps
Mary: Burnout was asking about Sally, so I asked them which they’d rather do: Sally or Thunder? One of the pax asked what thunder was, so I chose thunder.
Circled up for explanation – constant side straddle hops with a burpee every time you hear the word “thunder.” I hit play on Thunderstruck and Mary began.
Burnout finished the hour out leading us in 3 minutes of stretching
Announcements: decision is being made this coming Friday about a huge grant for the park, where they can add more fields and features. Csaup in Cary oct 20th. Fuquay 4yr convergence the last Wednesday of this month. Potential for a legendary Benson CSAUP!
Prayer: the grant decision, family and extended family requests as well.
Who has Q?
/in Cletus /QIC: 187PAX: 187, Axe, Crosby, Doc, Foghorn, Hasselhoff, Java, Kid Cracker, LED, Patch, Puddles, R22, The Natural, Yogurt
Warm Up: SSH x 15 IC , Moracin Night Club x 15 IC, Prisoner Squats x 15, Mountain Climbers x 20 IC and Around the Clock Merkins
The Workout: Up Hunt Hill doing 7’s (Burpee and Squats). Jog to Main Parking Lot – Partner Wheel Barrel down main parking lot. Jog to East Parking lot – Running around the lot, Patty Cake Merkins and Broke Back Durkins. Relay x 3 – Bear Crawl w/ Partner doing Star Jumps, Lung Walks w/ Partner doing Squats, Duck Walk w/ Partner doing Lung Jumps.
Mary: Plank-O-Rama
Announcements: 5 year South Wake Anniversary at Possum Trot Wednesday at Action Park 5:30.
Prayer: CrabLegs, DoubleD Family, those Traveling and a Praise for HasselHoff’s mom’s results.
A little bit of errythang
/in Kennys Grave /QIC: Boy GeorgePAX: 16-bit, Banana Seat, Boy George, Crosby, DoubleD, Farva, Lipsync, Modify, Noah's Ark, Norm, R22, Skidmark, Wrangler, Yosef
14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather. No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.
Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC
The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end. Side shuffles facing forward or backward (switch each lap) around 8 cones. Backwards run to the end, then bear crawl across the baseline back to the start. Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.
Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1. While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run. YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran
One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit. Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down. Lots of speed out there and a few went back to pick up the 6.
Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC
Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves). A lot going on in South Wake right now.
Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly. YHC took us out, it was an honor to lead and looking forward to doing it again. Hope everyone got their money’s worth 🙂
3 for 3 on the John
/in Running 4 the John /QIC: LipstickPAX: Boy George, Chips, Dawgpound, Emeril, Lipstick, Psi, Roger Roger, Skidmark
Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway
Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken
R4TJ Leaderboard:
Emeril: 2
Peak Week: 1
Lipstick was able to make it home this time!
Ultimate Wet Thunder
/in Thunder /QIC: PikachuPAX: Gump, Kubota, Pikachu, Spam, Tofu
Pax of 5 gathered on a very stormy evening. The rain mostly cleared up in time for our 7am start and we were off – we crossed the street and setup the lower grass field for some 2 v 2 (with a full time offense player) ultimate.
Warm Up:
SSH x15 IC
Good evening x15 IC
Daisy Picker x15 IC
The Workout:
Ultimate frisbee – every time the disc is dropped and/or swatted or thrown out of bounds the pax alternate between 3x merkins and 5x LBCs.
Scoring team chooses an exercise to do 10 of, and then the full time offense player switches.
Mary:
Mosied back to the tennis courts for
10x Low Slow Flutter IC
Mary around the horn
Announcements:
5 year SouthWake convergence upcoming
Prayer:
Crab legs
F3 Dad’s Camp_8_18_2018
/in AO Post, Convergence /QIC: EmerilPAX: Blue Water, Brony, Burnout, Chips, Emeril, Java, M4L, Roger Roger, Sausage Party
Warm Up:
SSH, Imperial Walkers some other stuff I can’t remember
The Workout:
5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0
Mary:
Circle up in smaller groups to name the 2.0 FNG’s
Announcements:
N/A
Prayer:
See CHiPS video when he posts it.
Rule of threes.
/in Detox /QIC: DarbyPAX: 2%, Bloodsport, Darby, Hard Hat, Lab Rat, Laker, Smalls, Stovepipe, VanPatton
Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.
Workouts: Stations Time(rest/work)
Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.
Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!
Mutiny – True Grit
/in Mutiny /QIC: DauberPAX: Dauber, Farva, FedEx, Gump, LED, Modify, Natty Ice, Noah's Ark, R22
Warm Up: Nine men showed their True Grit this morning at Mutiny. Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber. Got things started before the rains came with a steady jog around the soccer field. Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout: PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats. One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot. PAX helped the six finish squats or held plank. PAX followed Q up/down the curb to the end of the parking lot. PAX grabbed the curb and cranked out 10 erkins and 10 Derkins. PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins. Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in. Ten burpees OYO. Moseyed to the wall for B2W. PAX crawled under each member on the wall. PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary: Headed over to the shelter for core work. Each PAX called out their favorite exercise for a 10 count. Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, … finished with stretching.
Announcements: Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday. Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment. 5Yr Anniversary reminder. Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer: Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids. Dauber shared a podcast he listened to learning that many successful kids share a bunch of things: discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT. Grit is hard to define. I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges. As parents, our kids are always watching us. Set the example, set some goals, give 100%; when you fail, learn from it and move on. Grit is good.
Questions Answered
/in Paradise City /QIC: PikachuPAX: 187, Axe, Breach, Chips, Dawgpound, Deadbolt, Dumbo, Emeril, Java, M4L, Mookie, Nemo, Pablo, Peeping Tom, Pikachu, Sharapova, Yogurt
Pax of 17 came out on a drizzly Monday morning to answer one question – was Pikachu done using his new job as an excuse?
~7 Pax got in EC at 5:15. Wescott grabbed another FNG so disclaimers were read and we were off.
Warm Up:
Run to the top of the ramp:
SSH x20 IC
Daisy Pickers x10 IC
Run to corner by tennis courts doing kareoke, backwards run, and butt kickers on the way.
The Workout:
Run back to bathroom trailers to get Midget. Stop at the first island – bear crawl to the 2nd island. Crab walk back.
Now that everyone was accounted for the main event could start. Run to the bottom of the ramp for some shortened 21s:
10 Burpees at the bottom
Run to the top
11 LBCs
Repeated down to 6 burpees and 15 pickle pounders since they’re our favorite. Threw in some backwards running, a bear crawl (that got audibled to 2/3 of the way – that’s a long ramp) and some runs all the way down to the stop sign off the entrance road.
Did one more quality burpee at the bottom and then went to the basketball courts for the grand finale.
Mary:
Given the storms the night before it only seemed appropriate to do Thunderstruck – nearly 5 minutes of SSH with some more burpees mixed in.
Announcements:
5 year anniversary convergence – last Wednesday in August
9/11 stair climb – 5:30AM start, will be finished before 7.
Prayer:
Verse of the day – Psalm 102:25-28. “Never be afraid to trust an unknown future to a known God”
Crab legs.
Doug at Hope who is recovering from a broken neck.
Always a privilege men – thank you for the honor.
And yeah Dog Pound – I’m back.
PS – Welcome FNG Sharapova.
Locked gates?! Mad Mule freestyle in JoCo
/in AO Post /QIC: FarvaPAX: Burnout, Farva, Flathead, PnG
When arriving for my Q I was surprised to learn that a lot had changed in Benson. This included more fences being put up and they all had locks on them, which eliminated my planned workout using the fields and the area in between. Oh well, time to adapt and move forward with a freestyle beatdown!
Warm Up: circled up for warmups in cadence including: side straddle hops, imperial walkers, hillbillies, cotton pickers, fozzio arm circles forward and reverse, overhead claps, and windmills
The Workout:with the whole park (minus everything in the gates) bursting with opportunity, we took off on a jog. Immediately it became an Indian run until we got to the basketball courts.
4 corner burpee deconstruction
1. Merkins 2. Tuck jumps in plank hold 3. Squats 4. Burpees
10 reps each to start, 8, 6 (then hold for the 6), 4 and finished it off with 2 reps of each together
pick up the Indian run, this time dropping for 5 merkins before running to the front of the line. This continued back to the start with the picnic tables
1. Step ups 2. Irkens 3. Dips 4. Step ups. 10reps of each then 8,6, and 4 to finish off the picnic tables
Hit the trail again to make use of the new workout stations around the park
1. Sit-up and back extension stations – 10 reps each x 2 cycles, if you are waiting then you are holding plank on each station
2. Leg press – 30reps each x2 cycles through
3. Basketball court for Bobby Hurley’s around the 3 point line, run to other side and repeat, then back to start x2 rounds
4. Vertical pickle pounder machine? And dip station – 10 reps each x2
5. pull-up station x 10 reps
Mary: Burnout was asking about Sally, so I asked them which they’d rather do: Sally or Thunder? One of the pax asked what thunder was, so I chose thunder.
Circled up for explanation – constant side straddle hops with a burpee every time you hear the word “thunder.” I hit play on Thunderstruck and Mary began.
Burnout finished the hour out leading us in 3 minutes of stretching
Announcements: decision is being made this coming Friday about a huge grant for the park, where they can add more fields and features. Csaup in Cary oct 20th. Fuquay 4yr convergence the last Wednesday of this month. Potential for a legendary Benson CSAUP!
Prayer: the grant decision, family and extended family requests as well.
Any Given Sunday- Hill Run Audible
/in Any Given Sunday /QIC: MookiePAX: 187, Bernie, Boy George, Brexit, DoubleD, Draper, Mookie, Nemo, Psi
Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.
The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).
Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L
Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.
Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.