Can we find a dry line?

/in /by

It’s a good thing Nemo and ShamWow! came to the party today. A fish and a magical rag is exactly what the weather called for… It’s always and honor to lead. Today inspired me to Q more often so if you fartsacked because you melt in the rain, I’ll let you know when reservations for fastpasses and dining experiences open again…

EC: Katniss

FNGs: Waiting for dryer weather…
Warm Up: For a moment, considered a shelter warm-up but what’s the point…

Quick mosey around the soccer field back to the lot for circle up. SSH x25, 5 Burpees OYO, Clap Series – Overhead x15, Seal x15, Overhead x10. Mickey Mouse Merkins (WDW) x5 slow count in cadence. Let’s go!

The Workout:

Line up to form Indian Run to the big parking lot by the school.

Circle up and SSH x20

Catch me if you can – Groups broke into 2 and 3. Rounds 1 &2 – 5 Burpees OYO sprint to your partner (who’s back pedaling up the hill), switch. Rinse Repeato back down + up. Round 3 – Prisoner squats and chase.

Mosey to the smaller lot by the baseball fields and find a line. “Can we find a dry line?”

Hold chill cut on your line. First PAX weaves through the line moving up and side shuffle in between (modified Black Snake Indian Run), x2 up the lot and 1x back down. Micheal Phelps.

Mosey to the Abyss.

An old favorite of mine came back out… PAX form one line to Bear Crawl down the stairs – 5 merkins at each landing. Bear crawl back up. Al Gore at the top holding for the 6. Round two – mosey down the stairs bunny hops each stair back up – Al Gore for the 6.

Mosey back.

Mary:

Low slow flutter x20 in cadence, hold 6 inches. Low slow flutter x20. Recover. Extended scissor kicks in cadence holding each rep switching legs for varying times (10-15 seconds) alternating between LSF, 6-inch holds, ESKs. 5 minutes total.  Have a nice day.

Announcements: Weather dependent helping Eagle Scout at food cupboard. ATT run on 2/22.
T-Claps (Recognition): Katniss for his solo EC!!
Prayer: Wallaby, Nemo shared his positive experience with Hope’s Re-Engage marriage program. Prayers to those who are having difficulties and lift them up to seek help. YHC took us out – moment of silence and prayer.

New Rides for some at Disney

/in /by

11 PAX and 1 dog, 6 for EC, decided to swallow the DRP to continue in their daily commitment to accelerate fitness, fellowship, and faith and see why Disney is called “The Happiest Place on Earth”!

EC: 187, Deadbolt, Full House, Maybelline, Pablo, ShamWow!

FNGs: None

Notable Absences: Dumbo, Emeril, and Midget4Life

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Windmill x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10

The Workout: PAX moseyed to the back corner of the track around the soccer fields where the path forks with hill and split into 2 groups.  Group 1: 5 burpees at the top of the hill, run to the bottom for 5 star jumps, run back to the top and repeat until group 2 has made it all the way around the field.  Group 2: indian run around the soccer field stopping at the corners to complete 10 count merkin exercises  (corner 1 wide grip, corner 2 diamond, corner 3 regular).  Switch and repeat for 2 full circuits.  During the run down the hill, heard a few PAX state that they had never been on this ride before; I was happy to provide.  PAX then moseyed to the play ground for 2 sets of : Box Jumps x10, Bulgarian split leg squats (10R 10L), 10 Derkins, 10 Dips, 10 Erkins.  PAX moseyed to the wall at the restrooms where they completed 2 rounds of: Group 1 held BTTW while Group 2 did mountain climbers IC x 10, then switch.  Mosey to the flag for Mary.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 5 right leg up, 5 left leg up; Box cutter x20, Freddie Mercury x20, Pickle Pounder x20

Announcements: Help SNAP move at 6:15 this evening at his office in Holly Springs; ATT long ass run 2/22, Help at the Holly Springs Food Cupboard this Saturday to build a greenhouse

Prayer: Wallaby, First Responders, 3 USA Fire Fighters in Australia that lost their life, Soldiers, Unspoken, ShamWow! took us out in prayer.

Mike..Mike…Mike..HHHHHUUUMMMPPPPPDDDDDAAAAAYYYYYYY!!!!!!!

/in /by

EC: @Reddenbacher, @Emeril, @Deadbolt – Ran EC in reverse.

FNGs: Mike Sheridan –  Now known as Alamo

Warm Up:
Jog to soccer field.  SSH, Good Mornings, Windmills, Daisy Pickers

The Workout:
Originally I was going to utilize the @Deadbolt special and do four corner repeats in the big parking lot followed up with some Abyss training.  But during my EC run I came up with a new plan to keep everyone moving (Pakistani Runs) and hitting all the great rides Disney has to offer.

Ride 1 – Started at the soccer field after warmups.  Balls to wall on the fence, run to midfield 15 Merkins, run to the other fence Preachers Chair. Back to midfield for Merkins.  Noticed someone standing near the bathrooms waiting on us and as we got closer realized it was @Crablegs.   5 burpees for everyone.

Ride 2 – Next stop the abyss.  One line Pakistani Run partner up on the way.   1 partner LBC’s at the top while the other partner ran down into the abyss and did 10 star jumps.  Back to the top and swap.
Round 2 partner 1 did squats while partner 2 ran down and did Merkins.  Swap.   Core work while we waited for the 6.

Ride 3 – One line Pakistani Run to the Big Parking Lot.  4 corners.  Corner 1 at the start 3 burpees.  Jog/run to corner 2 6 burpees.  Lunge walk corner 3 9 burpees.  Jog/run to corner 4 12 burpees.
Core work while we waited on the 6.

Ride 4 – Mosey to the hill behind the big parking lot.   Partner up again.  Partner 1 run to the top of the hill while Partner 2 did Prisoner Get Up Squat Jumps (PGUSJ), one of my new favorite exercises that @Dawgpound introduced to us last week.

Ride 5 – Mosey to the stairs behind the school.  5 Turkish get ups.  Run up stairs and around to the football field benches near the ticket booth.  Dips until the 6 showed up.  @Dawgpound ran us thru some of the best Russian Dips ever.

Pakistani run back to the big parking lot because @Midget for Life left his sweatshirt.  FNG was pretty tired at this point so @Dumbo stopped to provide encouragement while Pax ran ahead to parking lot entrance and did more Squats followed by the @Nemo special Goofballs led by @Midget for Life.  FNG caught his breath so finished the Pakistani Run back to the flag.

Mary:
Downward dog calf stretches.  Pigeon.

Announcements:
Thursday 1/30 4pmish – Help Snap move out of his office into storage down near @Pikachus house
Long Ass ATT run – 2/22 7am
Brought Mike into the circle to name him. After he gave us his background info I was ready to call him Hump Day but @Dumbo asked one more question.  “What was your first job?”.  Mike’s answer was “I worked at a rental car agency”.   @Dumbo appropriately named him Alamo

Feb 2nd – Greenhouse build at HS Food Pantry.  HC for a count. Don’t want to overwhelm the kid running it.

T-Claps (Recognition):
All the Pax for continuously encouraging Mike/Alamo throughout the workout.  I heard so many Mike, Mike, Mike… that thought for sure we’d name him Hump day.   Special thanks to @Midget for Life and @Dumbo for working with him.
@Dumbo for going to Central Prison on Tuesday to meet with those in prison and helping to run a bible study.  While there he found out they’ve been doing F3 3 times a day.

Prayer: @Quiver has a family friend that is 70 and was just diagnosed with ALS, @Crablegs, men at Central Prison, @Snap, @Wallaby

David Goggins Stay F’ing Hard

/in /by

EC: Dawgpound, Emeril, Buford, Nemo, Mookie, Deadbolt
FNGs: Nope not today
Warm Up:

Once everyone that was coming arrived we started to move to the other parking lot on the other side of the baseball fields. The Pax was extremely generous to allow me to stay in the front for this little jog. I felt supper fast. Also at this time Midget and Chips were catching up with each other. This will happen when both stopped posting in the gloom. Once we arrived at our location we circled up.

The warm up was brought to you by Onnit
We started off with just bouncing. We do a lot of side straddle hops and bouncing is a nice equivalent exercise.
Next up was the backstroke
Followed by the behind your back Fazio Arm circles. This is where we lost some of the pax. Apparently we need to work on branching outside the F3 exercises and try something new every now and then.
Good Mornings

After this it was time to do the exercises that would make up our main thang. We did 5 reps of following exercises.
Absolutions — From plank go to chill cut. Back to plank. Push up. Plank Jack. That is one rep
Prisoner Get Ups Squat Jumps. — Start with knees on the ground. Plant one foot. Then the other. Stay low. Squat jump from there.

You could substitute proper Star Jumps instead of the PGUSJ. A proper star jump requires the pax to touch their toes and then explode from there.

The Workout:

We ran to the abyss. The pax did not let me stay in the front this time.

We did 11 at the abyss. At the top we started with 10 absolutions and at the bottom one PGUSJ.

Mary:

We ran back to where we started. I was back to being in the back. It felt like home. We circled up for Mary.

Mary was nothing but a plank hold. We held plank as we went around in the circle. I wanted to hear what each Pax was doing different this year to achieve our goals. Having goals are great, but we do not achieve them my sitting around. We have to get up and get outside our comfort zone to make a change. I heard a lot of great things. Working on sleep habits. Less hemming and hawing about committing to workouts, improving communication with accountability partners and no more taking it easy on EC.

Have a nice day finished things up for us.

Announcements:
Basketball AO in Raleigh?? I think this is where it is located.

T-Claps (Recognition):

All pax that tried the new exercises and how stayed strong through the whole workout.

Prayer:

Wallaby
All unspoken prayers

Throwback 5 – Day 4 – Disney

/in , /by

Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Late Disney backblast

/in /by

FNGs:none
Warm Up: lap around the soccer field, in cadence: SSHx20, IWx10, HBx10, good mornings x10, arm circles x10f&b, seal clapsx10, overhead x10
The Workout: mosey to the abyss for standard Dora 1-2-3 (merkins, LBC, Squat).  PAX did NOT share reps.  Exercises done at the top and 5 star jumps at the bottom.  Mosey to the park for 2 sets of 10: irkins, derkins, dips, Bulgarian squats.  Mosey to the wall for BTTWx10 and people’s chair x10.  Mosey to flag for Mary
Mary: LSF x10, H2M x10, Box Cutter x10, Pickle Pounder x10
Announcements: none
T-Claps (Recognition):
Prayer: unspoken

Disney Plus Exclusive- Accountability in Cadence

/in , /by

Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’  With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response.  As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.

Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter  about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3

5:30 hit and we were off with the following warm-up.

Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20

The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.

Round 1

Corner 1- 5 Burpees

Corner 2- 5 Burpees, 10 Prison Squats

Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps

Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)

Round 2

Corner 1- 10 Burpees

Corner 2- 10 Prison Squats

Corner 3- 10 Star Jumps

Corner 4- 10 Broke Back Merkins (w\partner switch outs)

YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.

Soccer Field – Turn and Burn

For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.

Round 1

20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)

Round 2

20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)

Round 3

Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)

Round 4

Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)

Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter

Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.

Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.

T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3

Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.

Thank you as always for the opportunity to lead.

12 Days of “Lit” Q Christmas

/in /by

Q promised to keep the PAX moving this morning and move we did.  12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.

FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.

The Workout: Indian run over to the school parking lot

12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.

  • 1 Burpee
  • 2 Wide plan merkins
  • 3 Star jumps
  • 4 Monkey humpers, IC
  • 5 Diamond merkins
  • 6 Plank jacks, IC
  • 7 WWII’s
  • 8 Shoulder taps, IC
  • 9 Prisoner squats
  • 10 LBC’s, IC
  • 11 Mountain climbers, IC
  • 12 Side straddle hops, IC

PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips.  Partner up, first partner starts exercises, second partner runs loop around parking lot and switch

Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count

Announcements: Christmas party this weekend

Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice

How Pablo does Disney…

/in /by

4 PAX, 2 for EC, decided to swallow the DRP to continue in their daily commitment to accelerate fitness, fellowship, and faith.  Q had posted a preblast commenting on the difficulty of his plans which may speak to the low attendance.  Who knows, maybe some PAX like easier workouts or they just heeded my advice to seek another AO?  Either way, 4 #HIM got stronger today seeing how Pablo does Disney…

EC: 187, Pablo

FNGs: None

Warm Up: All exercises in cadence: SSH x20; IW x10, HB x10, Arm Circles x10F x10R

The Workout: PAX moseyed to the back corner of the track around the soccer fields where the path forks with hill and partnered up.  Partner 1: run around the track stopping at the corners to complete 10 count merkin exercises  (corner 1 wide grip, corner 2 diamond, corner 3 regular) Partner 2: 5 burpees at the top of the hill, run to the bottom for 5 star jumps, run back to the top and repeat until partner 1 has made it all the way around the field.  Switch and repeat for 3 full circuits.  PAX then moseyed to the play ground for 2 sets of : Bulgarian split leg squats (10R 10L), 10 Derkins, 10 Erkins, 10 Dips, and 10 box jumps.  PAX moseyed to the wall at the restrooms where Partner 1 held BTTW while Partner 2 did an in cadence exercise then switch (first exercise freddie mercury x10, second exercise mountain climbers x10).  This was repeated except BTTW was changed to People’s Chair.  Mosey to the flag for Mary.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 5 right leg up, 5 left leg up; Box cutter x20, Freddie Mercury x10, Pickle Pounder x10

Announcements: CSAUP Frosty this Saturday, Hanging Christmas lights at Wallaby’s house today

T-Claps (Recognition): None

Prayer: Wallaby, Crablegs, Quiver’s Family, Unspoken

Lipstick Delegation Tour Day 4 – “Turning our bodies into Weapons”

/in /by

EC: Banana Seat, Yosemite, YHC  “Lipstick Fritter Bound for these Guys!”
Warm Up: Quick loop around Soccer fields and circle up in lot.

SSH x50

Daisy Pickers x15

FAC x10 Fwd/Rev

Overhead Claps x15

Seal Claps x15

Monkey Humpers x10

PAX was informed of Delegation Week Day 4 and today’s luck winner was M4L
The Workout: Mosey to the halfpipe hill. Crab Walk with feet first up the hill. Army crawl up the hill.

Indian Run over to Big lot for 10 Rounds with Tyson.  Burpees, Merkins, Squats, WW2 in the corners. I believe we did 4 rounds 10-7 🙂

Mosey over to the abyss. Bear Crawl Face Fwd down the stairs, SSH for the PAX to complete and recover on the jog backup. Repeat x2. Indian run back to lot

Mary: Pickle Pounders x25, Boat Canoes x20, American Hammers x10
Announcements: Frosty Dec 7.  F3 Southwake Holiday Party Dec 14, Please RSVP or just showup.  Oakwood 24hr with Frey Daddy Dec 21
T-Claps (Recognition): Grimmace for coming backout to the gloom after his debut at Ground Pounder
Prayer: Quiver’s Family, Crablegs. Yosemite’s church family for the passing of a young lady in a car wreck