Am I Being Punished???

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YHC took that Q at a somewhat unfamiliar site at the Nut today. I haven’t been to this site in about 9 months and have only Q’d here once before…and that’s where I was a different version of myself. But it is a challenge to Q at a place you never have or a place you haven’t in a while…I feel a challenge to all PAX brewing here. Anyways, in addition to arriving early, getting a lay of the land, deciding against a planned field trip, and laying out some cones, YHC also tried out some bike rack dips. Just too wide and unstable, this would not be used in the workout. But, you should try out everything at a site. Look for the unused portions of your grounds. A 2.0 and and FNG showed up, so YHC did adjust the workout slightly, but I will say, our FNG AND 2.0 held up just fine.

FNG’s: Welcome Seminole! Big Miami sports fan, loves The U!…when someone said Seminole, he hated it…so YHC decided that’s the name!
Warm Up: Mosey lap around the bus loop stopping along the way for SSH x40, Good Mornings x12, Sir Fazio Arm Circles x12 (F/R), Daisy Pickers x10, Squatted Seal Claps x10, and Imperial Walkers x12. Finished with standard Merkins x20.
The Workout: Mosey over to the front of the school and the knee wall for 20 Step Ups, and 30 Dips. On to the next Thang for 11’s. We had Bobby Boucher out there brushing up on his sprints! We started at the bottom of the parking lot ramp and would sprint to the top. On the bottom, it was Hand Release Merkins. At the top, it was WW1’s, with some great counts here and there by our 2.0, Shortstop. Moby…you got a great kid there!

Next up, we’d head back to the knee wall for 40 Irkins, 20 Prisoner Squats, and 10 Dirkins. This is where YHC realized he wanted the FNG to just get a relatively full taste of the various elements of an F3 workout. We got to most things but bear crawls and rock work so…

We went to the large driveway on the other side of the school for a short suicide routine between cones previously set up by YHC. 1st Cone was 10 burpees, 2nd cone was 20 standard merkins, 3rd cone was 30 star jumps. We the moseyed over for some wall work.

Wall work consisted of: People’s Chair for a 20 count per PAX, 20 Prisoner Squats, Ball to the Wall for a 10 count per PAX, Shoulder Taps x20 IC.

Mary: Finished with 15 counts IC of American Hammers, Homer to Marge, LBC, and Low Slow Flutter.
Announcements: Bed Builds in FV this weekend I believe, Jersey Mike’s Wednesday military missions in action fundraiser.
T-Claps (Recognition): Shortstop for taking up some counts during 11’s. Our FNG Seminole for more than keeping up.
Prayer: Quiver and sick/injured PAX, Bernie’s family member with infant in NICU. YHC took us out. Great to see some fellas I haven’t in a while.

7’s and 4 Corners and Bears, Oh My

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FNGs: None

Warm Up:
Warm up lap around gas station then circled up for Good mornings, Windmills, SSH, Sir Fazio Arm circles, Hillbillies, Imperial Walkers.

The Workout:

Mosey to bottom of Cobra Sunrise segment for 7’s.  Peter Parkers at bottom, Star jumps at top.  After a couple of rounds, YHC call an audible and moved the 7s toward Dunkin as that hill was much longer than expected.

Next a mosey over to Goodwill lot for some 4 corners.

Round 1:
Lunge walk w/ kickback on the long sides of the lot and plank shuffle on short sides.
Corner 1 – 20 SSH
Corner 2 – 20 monkey humpers
Corner 3 – 20 shoulder taps
Corner 4 – 20 mtn climbers

Round 2: Same thing with mosey between corners.

PAX then picked out their favorite parking lot for some build-a-bears. PAX did one burpee with a plank jack before the merkin. Then bear crawl around the parking spot. That makes one bear. We built 5 or 6 bears before it was time to get back to the flag for Mary.

Mary:
Alphabet Abs: PAX laid on 6 and spelled A-Z with feet together.
Homer to marge, American hammers, LBCs, boat canoes.

Workout ended at 0615.

Announcements:
Sign up for Sleep in Heavenly Peace build day on 4/24.

T-Claps (Recognition): Nice work by PAX to suffer through my first Q in way too long.

Prayer:
Pikachu’s M, Cupids sister. YHC took us out.

Mixing it up at Captain Caveman

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FNGs:none
Warm Up: mosey, SSH x 20, daisy pickers x 10, sir fascio arm circles forward and backward x 10, good mornings x 10, thumbs up x 10
The Workout:various exercises done by the group while 1 pax runs a lap around the parking garage and then quick steps through 2 exercise ladders

we did 2 sets of each exercise:

Cookie pouches, sumo squats, bridge press, wonderbra, curls, tricep extensions, lawn mower, metronome behind the head, suitcases, side plank arm extension

Mary:  all exercises in cadence- homer to marge x 10, with right leg up x 10, with left leg up x 10, , pickle pounders x 10, american hammers x 10
Announcements: see slack
T-Claps (Recognition):
Prayer: see slack

No merlot today

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YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….


FNGs:

None today – sad. Need to go EH some sad clowns.
Warm Up:

Mosey to the top of the ramp – SSH x52 IC

Mosey to the bathroom parking lot – Good Morning x8 IC

Mosey to the far corner – Diamond Merkin x20

Mosey to the basketball court – Hillbillie x10 IC

Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:

Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):

  • 10 Merkins
  • 10 Merkins
  • 10 Squats
  • 10 Squats
  • 10 Burpees (I said it was because of mumblechatter but Pablo was right – we were doing them no matter what)
  • 10 Burpees

We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.

After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:

Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.

10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:

3rd F projects in the coming weekends
Prayer:

187’s M for continued recovery

All our pax to go out in the world and lead

Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

Turned out to be a nice morning considering all the storms yesterday!

/in /by

I had not even planned on having the Q. I received a text message last night and was advised the Q sheet was still open. I signed up and made some plans. Once I arrived this am we got with Red October for warm up. After that what I had planned changed.

FNG: Nope

Warm Up: Moseyed a lap around the field. Dauber warmed up with side straddle hops, good mornings, sir fazio arm circles, seal claps.

The Workout: We moseyed to the start of the parking lot. 1st round, every white line 1 Merkin and add them all the way to the end for a total of 11 with a bear crawl in between. Lunge Walk back every white line add a squat. Repeated this with different exercises.

2nd Round Crawl Bear, every white line 1 crab jack- returned Bobby Hurley’s every white line to 11

3rd round Bear Crawl, every white line Plank Jacks, every white line-returned calf raises

Next we moseyed to restrooms for some BTW, people chair, seal claps, BTW, overhead claps, peoples chair. The timer was 1 PAX ran 2 laps around the building and we rinsed and repeated 2 times.

Mary: We moseyed to the tennis quarts for LBC, Reverse LBC, Full LBC, Homer-to-Marge, Low slow Flutter and Have a Nice Day.

 

Announcements: Check Slack for the thrift store building project and Sleep in Heavenly Peace bed project build on April 24th. Sign up genius posted on slack 3rd F. Wednesday March 31st Jersey Mikes in FUQUAY ONLY, all proceeds go to Military Men in Action. This is 70% of their budget. Lunch or dinner show your support!!!

T-Claps: Fram for EC. What a Beast he is!! Everyday!

Prayers: Fedex and family has friends that has an 8 year old boy with cancer. They organized a Jeep drive by yesterday with around 50 Jeeps and managed to secure Fairview FD for the TRAIN. Nice work and what an encouragement this must have been for that little boy. Continued prayers for Doc’s daughter on the road to recovery from surgery. God is Good Fellas!!!

YHC took us out. Honor to be a part of F3!!

Cruisin’ Again

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FNGs:

None today
Warm Up:

Mosey to the track

Warm up lap

Leg swings, tiger claws

Mosey 200m to the start
The Workout:

8x 1,000m repeats, 200m recovery

Pacing moving from 10 miler to 10k
Mary:

Pick up the six

Mosey back to the flag – stretch OYO as we were out of time
Announcements:

Long ass run
Prayer:

2.0 surgeries for Doc and Vasoline

No rock judgement

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FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries

We did recover

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6 PAX dodged the lightning to make it to an upper body, abs and stretching workout to propel them into the weekend. PAX did a great job recalling the mission of F3 and our core values. Being only my second Q I did remember to “recover” this time after most exercises. Thanks men for the opportunity to lead.

FNGs: None
Warm Up: The bounce, foot trace, sir fozio arm circles, overhead clap, seal clap, side straddle hop
The Workout: 3 rounds tabata 45 seconds on; 15 sec rest.
First cycle 1. Shoulder Press 2. KB Swings 3. Squat curls 4. KB Snatch
Second Cycle 1. Shoulder Tap 2. Renegade Rows 3. Push-up on the bell 4. Push-up w Renegade Row
Mary: Abs 6 inches, low slow flutter, box cutters, American hammer, midget cookie pouches.
Stretches: Table top – cat/cow and alternating arm and leg kicks; Downward Dog – runners pose & pigeon
Announcements: See Slack
T-Claps (Recognition): None
Prayer: Pot’s mother in law had a stroke yesterday; Bobby B’s neighbor’s heart condition; mental health, hope & optimism, tension with in-laws and leading as men through conflict at home.

I’ve Been Duped

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Scheduled Q said he was unable to make it so I reluctantly accepted the Q with the hopes that no one would show.  However, the Q conveniently showed up anyways, along with two other PAX .

Warm Up: High knees, Butt kickers, Fazio Arm Circles, Hillbillies
The Workout: We hit some old school Plyometrics with

  1. Jump Squats, Run stance squat,  Airborne Heisman and Swing Kick, repeat
  2. Irkins/ Wall Jumps, Step Up Kicks, Dips, repeat
  3. Monster Truck Tires, Double Airborne Heisman, Twist Combo, repeat
  4. Front Kicks, Side Kicks, Back Kicks, repeat

By this time, the Q was gassed.

Mary: Around the horn for one rounds and had a Good Day
Announcements: 3rd F opportunities this weekend and next. Check slack. Vicious Cycle is starting back up next Wednesday.
Prayer: Travel for the holidays, PAX and community that might be struggling.

It is always an honor.