Crazy for CarPex

/in /QIC:
PAX: , , , ,

YHC and Skidmark had the Q for Dante’s Peak as part of 2019’s South Wake/Carpex QSwap, so the obvious thing to do was give them a two for one and bring Crazy Time down to Carpex too. After confirming the clown car with Crosby the plans were set and Slack posts were made. No HCs were made from Carpex so YHC was worried, but thankfully they showed up.

We were warned that the park gates may not be open and that was confirmed to be the case. We found some Carpex Pax also looking for where to park – we landed at the subdivision past the park and we would use the mosey from there as part of our 1st mile.

Warm Up:

1 mile mosey to pull up bars, taking the long way
The Workout:

100 pull ups – it was nice being in Apex and having nice, real pull up bars

200 pickle pounders

300 homer to marge

Most pax did these in sets of 5/10/15 – Lipstick did some sets in 10/20/30, very impressive
Mary:

1 mile mosey back to the cars
Announcements: N/A
Prayer: N/A

Kudos to Hanson and Sub for joining our craziest AO. Found out during the workout they’re both fairly new to F3 – very impressive!

Pole 2 Pole – KG Version

/in /QIC:
PAX: , , , , , ,

Another brisk morning in South Park for a new type of workout at Kenny’s Grave. 7 PAX made the trip over and start time was delayed by 1 min. In the words of Big John McCarthy, “Let’s get it on!”

Warm up
Mosey jog with some slides then over to the court
Smurf Jacks x20 IC
Mtn Climbers x20 IC
Frankenstein’s x10 IC
Hip rotations aka Two Step x10 IC (had to name it something)

Workout
P2P KG style
8 light poles 0.5 mile one way
1 – Burpees x10
2 – Reverse Merkins x20
3 – Reverse Squats x20
4 – Diamond Merkins x20
5 – Monkey Humpers x20
6 – Shoulder Taps x20
7 – Jump Lunge x20
8 – Turkish Getups x10 each arm
Stop at each pole on the way back and do the same exercises again in reverse order
Completed this a little faster than expected so improv came into play

Courts
Slides from center line out to free throws and back, end line and back, repeat opposite side.
Rinse and repeat going backwards
Rinse and repeat with Carioca

Grab some fence for “Crabs in a Bucket” – BTTW while guy on end bear crawls to front and back up to BTTW. 2 rotations for each PAX since most were on their knees already.

Heavy rock curls x50…just keep going man
Mike Tyson x20 IC
Heavy rock curls x50…YHC heard mumble chatter. I chose the wrong rock. All smiles.

Mary (less than 3 mins left)
Pickle pounders x15 IC
Freddy Mercury x15 IC
Heels to heaven x15

Verse : Ephesians‬ ‭4:31-32‬ ‭NKJV‬‬
“Let all bitterness, wrath, anger, clamor, and evil speaking be put away from you, with all malice. And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.”
‭‭
Announcements– see slack and FB

Prayers– sugars neighbor Bob health (cancer), Crab Legs, DD family, Modify family, Ausfart, CarPex M battling breast cancer, PD and all service men and women

After the prayer was said, YHC noticed the PAX was so quiet. Guess they got their monies worth. YHC picked a Q for next week since no one was stepping up. H1N1/Messi co-Q will be running the show next Thursday so come join the show. Thanks guys for the hard work out there.

BS Out!

Return of the BAM!

/in /QIC:
PAX: , , , , , , , , ,

EC: Deadbolt, Mookie, Pac-man (This is all that really counts since they are going for the fritter.  Sorry Nemo).  Nemo

Warm Up:

Quick lap around the Soccer fields.  Circled Up on the Soccer fields.  Plank for the six
Side Straddle Hops
1 Burpee
Good Mornings
2 Burpees
Hillbilies and Imperial Walkers
3 Burpees
Squats
4 Burpees
Windmills???
5 Burpees

The Workout:

Headed to the greenway path behind the soccer fields for 7s

Run to the bottom of the path do 6 Burpees
Run to the top of the path do 1 Squat Jump
Repeat decreasing the Burpees by one each time you got to the bottom and increasing counting down by one the Burpees and increasing the squat jumps by one at the top of the path.

Snake Indian Run from the greenway path the long way to the abyss.  When I say long run I mean we ran to Fuquay to the abyss.  Apparently Emeril does not like fun for there where extra 5 burpees for having to much fun.

Did three trips up and down the stairs.
At the top 10 squats
At the bottom 5 Burpees

Mary:

Ran back to the parking to circle up for the following:
Break Dancers
LBCs
Homer to Marge
Freddy Mercury

Announcements:

See Facebook and Slack
Last day for new shirt order

Prayer:

Matt and his son’s hockey teams travel to Florida
Buford and his recovery
Double D
First Responders

Back in Black (Carpex QSwap 2018)

/in /QIC:
PAX: , , , , , , ,

Today is Thursday, January 17, and it’s time for SouthWake to head North and Q the ever-early Back in Black (5:15 start!)  16 Pax showed up on a chilly morning, 7 SW regulars + 1 FNG (pretty sure that’s 50% SW….just sayin!) .  A few minutes before kickoff, an emergency plan was discussed and a brief tutorial of how to properly do an Australian Clip Board & Nutcracker Merkin.

Hermes, Repeato, Straight Cash, Disco Duck, Peeping Tom, Light Bright, Staubach, Wiggly, Yoga Mat, Warbucks, Pikachu, Breach, Blue Water, Shut In, Slide Rule, you were all there.

And we’re off!

Emergency Plan:

In case of emergency, we’ll load up in Hermes’ truck, 2 men in back with downed Pax, 1 passenger calling 911, and Hermes driving us to Wake Med just up the road.  Shut In would take over if Hermes is down.

Warm Up:

Quick lap around the small lot.  SSH & Imperial Squat Walkers in Cadence to get loose.

5x Bobby Hurleys, then 5x Blue Devils (add a Turkish Getup to a Bobby Hurley…the Flop really captures the full Duke experience).  In a surprise to all involved, Shut In and Hermes opted to actually do the exercise rather than stand and watch this year.

Circle up, all Pax do SSH while we introduce ourselves and pick 1x Burpee or Blue Devil.  YHC is sorely disappointed more Blue Devils were not chosen, but if the Pax wants to start the day with 16 Burpees, so be it.

The Workout:

The goal of all SW Q’s when we come to Carpex is to work hard enough to slice through the mumble chatter.  YHC figured the best chance of that was a mix of running and lots and lots of Burpees + Blue Devils.  If you can’t breathe, you can’t chatter 🙂

Indian run to the larger lot and group in 4’s by speed.  YHC got there early and set up 10 Traffic cones, zig-zagging the entire lot.  Pax would run the long way to the next cone, do the workout, bear crawl around the island, work out, then run.  Repeat until reaching the far side.  The 10 workouts were, in order:

  • 5x burpees
  • 10x Nutcracker Merkins (one pax bench presses the other’s ankles, 2nd pax doing merkins…watch your nuts!)
  • 15x Australian Clip Boards + 5x Burpees (ACB: 2 pax (the clipboards) form a platform by grabbing wrists; 3rd pax does upside-down rows (australian pull up))
  • 10x Blue Devils
  • 5x Double Merkin Burpees
  • 5x Wide, Diamond, Military & Regular Merkins
  • 15x Australian Clip Boards + 5x Burpees
  • 10x Blue Devils
  • 5x Burpees
  • 10x Nutcracker Merkins

When finished, loop back and pick up the six.

At this point, YHC made a tactical error.  I should have just repeated the lot workout, but I was told there were rocks and didn’t want to be accused of being boring.

Thang Pt 2:

Indian run to the rocks (farther away than I thought).  Grab a Vanity Rock….Pikachu is very vain…. for a set of 16’s with WonderBras + Curls.  We made it about 5 rounds in before having to audible away due to time.

Indian run back to the lot, clean up the cones, and Jailbreak to start

Mary:

5 mins of Yoga stretching followed by 25x Pickle Pounders

COT Proof:

COT Video

Announcements:

2.0 Dad’s workout Saturday; Looking for big turnout next Friday for Arena in DTRaleigh; QSwap ends tomorrow!

Prayer:

Ausfart, Buford, Crab Legs, Mission Trip, family

 

9/16 went for Coffeeteria.  I look forward to QSwap all year, was a great two weeks guys!

ThunderStock

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

4+ mile EC- John Deere, Crosby

EC- (add as others let me know)

Warm Up:SSH , Moroccan Night Clubs, Daisy Pickers
The Workout:

Roxanne– 3:11(26)
M’erkins (during Roxanne)

Rebel Yell– 4:48
Pickle Pounders(Chorus)
Homer to Marge (Verse)
Low Slow Flutter (Bridge)

Thunder– 3:07(78)
Dips Hold in down position and raise up on “Thunder”

Optional Mosey-

Flower– 3:26(30)
Squat up & Down squat hold

Safety Dance– 2:45(47)
Reverse M’erkins On “dance” You come up

Give it away– 4:42
Protractors during verse
15/45/90 start back at 15
LBC’s during the chorus

BRIEF STRETCH

Thunder Struck– 4:52(34)
Double M’erkin burpee on thunderstruck/Thunder

Mary: OYO

American Hammers
Freddie Mercury
Shoulder Taps
Box cutter
Balls to The Wall (With Shoulder Taps x1)

X2

Cobra Stretch

PROTRACTORS 15/45/15/90

LBC

M’erkins x10

Diamond M’erkins x10

Announcements: on the F3 page & Slack, Crosby @Bombshell Saturday Night, Long Ass Run Feb 9(?)
Prayer: Pikachu took is out… Lots of PAX hurting, Raleigh Police officers, moment of silence.

How hard can it be? This is a limited run AO

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex.  Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point.  YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back.  2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once)  3rd exercise Bear Crawl Burpees.  Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee.  Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs.  Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start.  Mosey over to church and grab some wall.  YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

 

Do You Feel Lucky, Punk? Possum Trot 1/16/19

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , ,

Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week

/in /QIC:
PAX: , , , , , , , , , , , , , , , , ,

PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute “warm up” with LipSync before Lucky Charm brought the pain

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

 

The Workout

Part 1 – LipSync

Grab a rock and line up for Barley Curling across the parking lot

Return to starting point with crab walk rock kicks

John Cusack to parking garage for rock Wonder Bra/LBC 11’s

John Cusack back to rock pile… return rocks… hand off to Lucky Charm for the real beat down

 

Part 2 – Lucky Charms

50 merkins

Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck

Grab a spot on the wall for shoulder tap balls to the walls

Carry you sand bag back down to the pile… the long way

Run to flag poles for Mary

 

Mary

More merkins and intense row boats from Lucky Charms

 

Announcements

Q Swap continues

 

Prayer Request

Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufort’s recovery from hip surgery and any others that I forgot.

Built Ford Tough

/in /QIC:
PAX: , , , , , ,

Cold, Q-Swap, and Fritters couldn’t keep 7 men from R4TJ this morning. Q arrived to multiple Ford Trucks in the parking lot. Cowboy present and a very similar matching track of an unknown Pax. A big congrats to Nemo for the purchase of his gray F150. 7 Pax, 3 F150’s.

Warm Up: We just started running.
The Workout: Pax journeyed out of Ting, across Main St. and into Bridgewater for some hill repeats and runs. Q would call out a location and a pace (1/2 marathon, 10K, 5K, 75% sprint, etc.). As leaders reached the end they would circle back for the 6. Made it over to the back of Bridgewater for some hill repeats at different paces. Finished back at Ting with a grind up the ramp. All pax started and finished at the same time.
Mary: Dawgpound led the Pax in some stretches.
Announcements: See Pikachu’s posts in Slack and FB. Run for Dee Dee 5k. See Skidmark for details or check it out. https://www.eventbrite.com/e/3rd-annual-run-for-dee-dee-5k-registration-53217133880
Prayer: DoubleD, Buford, Raleigh Police Officer

Globo Gym Rates Increase

/in /QIC:
PAX: , , , , , , , , , , ,

PAX:

Deadbolt, Wiggly, UTI, Foghorn, Peeping Tom, 187, Mookie, Particle Board, Pablo, Puddles, Rut, Straight Cash

Warm Up:

Most in attendance started their warm-up within the confines of their motor carriage, while Peeping Tom endured the dry winter air and ran to the CoP. At 5:30 AM we dashed around the block and fell back into the CoP. From there we slow-rolled through SSH, Hill Billy’s, and Good Mornings.

The Workout:

(5:38 AM) Broke into 3-4 man accountability groups a mosied to a centrally located island. In our groups, we did 3 rounds of  “4-Corners” consisting of 10x Squat Jumps=>Lunge Walk=> 20x Turkish Getups => Bear Crawl  => 10x Burpees => Lunge Walk => 10x Merkins => Bear Crawl…

 

On the back stretch of each round we remarked how impressive we must appear to onlooking grocery shoppers and Average Joes alike. This abruptly ended when an elderly women passed in front of the group cautiously remarking “I thought you all were a bunch of zombies.”

Mary:

(6:10 AM) Repeat of the warm-up jog on Sunset and Holly Springs.

 

Announcements:

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • QSwap continues this week with SW in Carpex.

Prayer:

Pray for the shot Police Officer in Raleigh and newly shot trooper in Wilson and their families.