PAX of 4 came out to support YHC for my first Q 😬 and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
The Workout:
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.
5 miles was had by all
/in Tequila Sunrise /QIC: 16-bitPAX: 16-bit, Finkle, Gamecock, Venkman, Woody
FNGs:
None
Warm Up:
SSH x10
Frankenstein x10
Daisy Pickers x10
Windmills x10
Butt Kickers x10
The Workout:
We ran
Mary:
Various yoga stretching poses
Announcements:
Races up coming
Prayer:
Unspoken
Nice Little Total Body TRX Workout
/in Red October /QIC: GumpPAX: FedEx, Frisco, Gump, Money Pit, POTS, Smalls
Big group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!
FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
Lucy Found New Ground
/in Cletus /QIC: Fanny PackPAX: 187, Cancun, Cupid, Fanny Pack, Florence Flojo, Full House
As promised in the pre- blast, we’d be a traveling circus hitting some hills today. After an EC run where Dahmer joined us for a bit, we saw Flojoe and Poopeater pull in the parking lot. After YHC asked if Poopeater was good for a field trip, we rolled on. It was like running through soup this morning, but Poopeater found some new lawns to fertilize!
FNG’s: None, otherwise YHC wouldn’t have done this.
Warm Up: SSH x20 IC, Seal Claps x 19 IC, Imperial Walkers x 7 IC, Hillbillies x 7 IC. Let’s go!
The Workout: The basic path was and out and back down Elm Street with a right turn up Library Hill and back again. Between 2-2.5 miles were logged by the PAX on our journey today. We stoppped along the way at various locales doing Hand Release merkins x 15, then Hand Release Merkins x 25, Prisoner Squats x 30, Monkey Humpers x 20 IC, Shoulder Taps x 30 IC, then Squat Jumps x 15. When we got to the traffic circle on Library Hill, we bearcrawled the circle, followed by fast-feet on the circle. The return trip basically saw the PAX stop at the same places and doing the same aforementioned exercises.
Mary: LBCs x30 IC, Homer to Marge x20 IC, WW1 x 15. Plank and Pigeon stretch, then a 2 minute Have a Nice Day… I mean lay on the ground and look up and shut up… if you are like YHC… somebody has to force you to stop for a minute or two.
Announcements: Derek Davis 5k Aug. 21, Travis Manion 5K 9/12, Brute CSAUP Oct 16th.
T-Claps (Recognition):
Prayer: Cancun and wife with job opportunities, unspoken. YHC took us out in the ball of sweat. Now… can it cool down please!
Hangman at the Nest 8/10/2021, or “Can I buy a vowel?”
/in The Nest /QIC: Kitty LitterPAX: Finkle, Gamecock, Kitty Litter, Pikachu
PAX of 4 came out to support YHC for my first Q 😬 and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
The Workout:
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.
All out War at Sheepdog
/in Sheepdog /QIC: FarvaPAX: 16-bit, Shredder
FNGs:N/a
Warm Up: Kicked it off with a follow the leader lap around the parking lot and several line agility drills.
Circle up for side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, and daisy pickers.
The Workout: Had to make some changes on the fly to adjust for a 3 man card game of war, but here is basically how it went.
Deal out all of the deck and hand out to each pax. Each pax flips their top card and the highest card wins. The winner gets to choose an exercise and adds the top two cards to get the rep count. The losers do a burpee and then all pax do whatever exercise is chosen. If the top two cards are a tie, then all Pax do a specific exercise for 30 seconds AMRAP, and whoever between the pax that tied that does the most reps wins. The losers do a penalty burpee and the winner picks the exercise to do as normal.
After going through all of the cards, Shredder led us in some knee striking techniques/practice.
Mary: Embrace the suck to close this one out
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Shredder for pushing me through 2 miles of EC
Prayer: I took us out
Soup for 2 at Kenny’s Grave
/in Kennys Grave /QIC: FinklePAX: Finkle, Gamecock
FNGs: none
PAX: @Gamecock, @Finkle
Warm Up: Sir Fazio Arms, Michael Phelps, Imperial Walkers, Good mornings, Daisy Pickers
The Workout: Grabbed some rocks and did 4 sets of 10 of overhead presses, curlz for the girlz, trys for the guys, rut rows, rock merkins. Next went to the pavilion and did some step ups both legs, dips, irkens, and dirkens.
Mary: ABCs, LBCs, American hammers.
Announcements: none
T-Claps (Recognition): EC – Finkle and Gamecock
Prayer: can’t remember
When We Get Up that Hill
/in Disney /QIC: Fanny PackPAX: 187, 8 Bit, Bobby Boucher, Breach, Dahmer, Fanny Pack, Fram, MadDog 2020, POTS, Sprinkler, Warbucks, Woody
YHC found that he had the Q at the “happiest AO in SouthWake” today. My favorite place to Q…so much to do here. Lot’s of EC today, glad I rolled in at the last minute to join lots of other PAX for a couple miles.
FNG’s:no
Warm Up: Good Mornings x12 IC, Everything else x 10 IC including: Sir Fazios (F/R), Frankenteins, Windmills, Mountain Climbers x 25 IC.
The Workout: Moseyed around the soccer field to the big dark disc golf hill. We went up that hill 8 times. At the top we did an exercise and we crawl-beared back down. At the top we did: 20 Prisoner Squats, 20 Shoulder Taps IC, 15 Star Jumps, 15 Merkins, 10 Burpees, 10 Squat Jumps, 5 diamond Merkins, 5 SSH IC.
We did a 2 line Indian Run back to the main lot for a teamwork circle of pain. The objective… work in a team of 4 to bang out 500 of each of the following exercises: Merkins, Squats, Mountain Climbers, LBC’s, SSH.
Lots of help and picking up the 6 to get all groups done.
Mary: 20 Counts of: LSF’s IC, Dying Cockroach IC, Homer to Marge IC, Big Boy Sit-ups, Pickle Pounders IC, and Superman’s various cadence.
Announcements: Breach has the Breach22 discount for the 9/11 5k… do it! Brute CSAUP coming up Oct. 16th…do it.
T-Claps (Recognition): POTS, for showing YHC that hill way back when so I could make use of it.
Prayer: FRAM and his father in law with double pneumonia. Unspoken. YHC took us out!
Possum Trot 8/11/21
/in Possum Trot /QIC: FramPAX: abacus, Big Ditch, Bondo, Deadbolt, M4L, rollback, Sprinkler, Stovepipe, Woody
FNGs: None
Warm Up: one lap around the tennis court. Karaoke, high knee, butt kick, jog to pick up late PAX. Jog down to field #2 and circle up. SSH I/C 50. 2o regular, 20 2x and 10 smurf jacks. Good mornings I/C 10, Windmills I/C 10, Stretching counts. Frankenstein’s I/C 10. Standard Merkin 10. 10 Burpees for late PAX.
The Workout: BTTW and Peoples Chair 30 sec on each exercises. Ladder down by 5 sec intervals to 15 sec. Broke PAX into 2 teams of 5. We played kickball with each base earned was a stacked> 1 merkin, 2 squats, 3 lunges, 4 burpees for the defensive team. Each out was the same for the batting team. Delta of runs scored after the inning was number of burbees for the losing team. One team did succeed in achieving the ever elusive triple play!!
Mary: Low slow flutter, Freddy Mercury’s, American Hammer. 60 sec of grateful reflections.
Announcements: Never Miss a Friday @Kungpow,
T-Claps (Recognition): Rollback on EC push
Prayer: Bondo’s granddaughter Piper for RSV, Dead Bolt daughter working long days in the hospital. New Mexico losing a close friend.
Serious Business
/in Paradise City /QIC: Pigpen-RaleighPAX: 187, Bobby Dall, Bondo, Cupid, Dawgpound, Full House, Pablo, Pigpen-Raleigh, Skidmark
AO: Paradise City
Workout Date: 08/09/21
The boys at Paradise City are serious about their high tempo. When I started checking out greater Wake County Q sheets back in May, I found Paradise City’s Q sheet full for THE ENTIRE YEAR. Helpful brothers on Slack sent me Skidmark’s way, and after promising to deliver a high tempo workout (and making a small donation to Healing Transitions for which I am still on the hook), I was allowed to swap in for Katniss on 8/9.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer. PAX ask if my somewhat lengthy disclaimer is the Carpex disclaimer.
Mosey up the back road and around the tennis courts to the top of the Ting Ramp to warm up.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC
Main Event:
1) Elevens on the Ting Ramp. WW1s at the top, Burpees at the bottom.
2) Rack Em Stack Em in the parking lot. Corners and exercises: (1) Merkins x10 (2) Squats x15 (3) American Hammerx x20 IC (4) Burpees x25. We ran out of time before anyone made it to the burpee corner.
3) Squats x10 On My Down (OMD) since Skidmark said we had 30 seconds left when we arrived back at start
Mary:
None.
COT:
9 PAX
Announcements and Prayers
Naked Moleskin:
Policeman pulled up as I was scouting the AO, but he ended up settling in to catch lead-footed citizens across from the electronic speed limit sign.
I wish we’d finished the Rack and Stack, but running out of time is much better than ending early.
Thank you for the opportunity, Skidmark!
This was my eighty-eighth #F3Q21 #2021Challenge Q (ninety-second overall). Next Q is Tuesday (tomorrow) at Claymore in Carpex.
-Pigpen
QIC: Pigpen
PAX: Skidmark, Pablo, Bondo, Dawgpound, Full House, Cupid, Bobby Dall, 187, Pigpen
Workout Date: 08/09/21
Rnd 2 of Evening the Odds (Tigers Blood 8/4/21)
/in AO Post, Speed Racer /QIC: FramPAX: 187, 8Bit, Bobby Boucher, Breach, Cupid, Fanny Pack, Fonzie, Full House, Lipstick, MadDog 2020, Maybelline, Pikachu, POTS, Roger Roger, Sprinkler
Even the Odds
FNGs: No F3 FNG’s but we had several new PAX try the challenge for the first time. (Pikachu, Bobby Bouche, Lipstick, Pots, Sprinkler, Full House, Fonzie, 187 and 8 Bit.
Warm Up: 400 m mosey lap, Several sets of various quad/hamstring/calf/glute stretches.
The Workout: Explanation of how the workout works. Odd numbers have to be followed in exact sequence and even numbers are interchangeable. I/C exercises, progress around the track or straight reps must be done without progressing forward. Ex. Walking along track is against the self imposed rules, you must perform the exercise to progress. On the odd numbers you pick up the six (guys on even numbers) by help with reps or progress around the track. From the first time we did this the time was only 45 min. This time we had a 70 min timer, no breaks built in. I also added 2 more rounds for a total of 16. See “Even the Odds” link. Round count by PAX: POTS > 4 , Maybeline > 9 , Pikachu > 9 , Cupid > 9 , Fonzie > 7, Full House > 10, Fanny Pack > 12 , 187 > 12, Mad Dog 20/20 > 9, Bobby Bouche > 8, Roger Roger > 7, 8 Bit > 6, Breach > 9, Lipstick > 9, Sprinkler > 7, FRAM > 9
Mary: None…too tired.
Announcements: Carpex Q swap and see slack
T-Claps (Recognition): The whole group who showed up knowingly, known but only by reputation or those unknowing souls that came to support other PAX.
Prayer: Sickness, healing