Serious Business

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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

https://www.strava.com/activities/5762988079

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

Good Things Take Hard Work

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YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

Paradise City

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FNGs: 0
Warm Up: 1 loop around ting imperial walkers, hillbillies, good mornings, and sir fazio arm circles
The Workout: stack up suicides. 10 LBCs at the start. 5 Turkish get ups, 10 reverse lunges, 15 homer to Marge, 20 groiners, 25 low slow flutters.

Mary: some stretching

Announcements: none
T-Claps (Recognition):
Prayer: 187s neighbors

7/11 in the City

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FNGs: Nope
Warm Up:

SSH while we waited for UTI. 5x burpees. We then moseyed around the park doing good mornings, frankensteins, daisy pickers, imperial walkers, and hillbillies w/5x burpees after each one until Lipstick asked for no more burpees.
The Workout:

7/11s between the entrance road and the dumpsters (via the main ramp).
Started w/10x turkish getups at the dumpsters and 1x squats at the entrance road – these two always add up to 11.

7x merkins every time you pass the top of the ramp (going up and down). Sadly no one finished the 7/11
Mary:

Gathered at the basketball courts for some well deserved (and requested) yoga.
Announcements:

Picnic this weekend.

Q swap w/CarPex
Prayer:

Emeril’s sister and friends.

The Fritter made a come back without you!

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Today marked the first workout of the week for the Foundation. There are over 30 members in the Foundation but only 10 showed up for the new and expanded Fritter Challenge. That pre-blast must have scared them all away.

EC: 187, Pikachu, Skidmark, Lipstick, Breach, Cupid, Dawgpound, Emeril, Pablo & Dumbo
FNGs: none
Warm Up: Lap around Ting with stops for Good Mornings, HB/IW, Windmill, Fazio Arm Circles.
The Workout:5 stations were established: bottom of the ramp (5 burpees), top of the ramp (10 LBC IC), dumpsters (10 merkins), tennis courts (10 squats), basketball courts (10 monkey humpers). Start at the bottom of the ramp with burpees, Indian run to the top of the ramp 10 merkins and then back to the bottom for 5 burpees. The next round you run to the second spot and stop at the first on the way back. You always run the farthest and then hit all the stations on the way back.

We made it at least 5 rounds. I had 3.6 miles when we finished. Good work everyone!!!

Mary: Homer to marge, Low slow flutter, big boy sit ups, homer to marge (again), 5 burpees
Announcements: picnic, come to Captain Caveman tomorrow for the second stop of the most epic week in S. Wake.
T-Claps (Recognition): Fritter participants
Prayer: Heidi, Kevin, Officer Leech

Tribute

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Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.

FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.

Birthday Q 1/10

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FNGs:

None today
Warm Up:

Mosey towards the EC route, stopping half way up Sportsmanship for SSH x21 IC

Mosey to the end of the park exit and stop for Sir Fazio Arm Circles x10 IC forward and backward

Mosey across the street and line up for an indian run
The Workout:

Indian run up to Millpass, stopping for Daisy Pickers x10 IC

Mosey to the bottom of Millpass hill then jailbreak to the top for the Strava segment (congrats to 187 on taking the segment!)

Indian run down to the greenway trail off Crossway for the main event – 10x burpees at Crossway, 21x of an exercise at the Veteran’s Monument (merkins, squats, star jumps, turkish getups, LBCs).

We took a moment of silence in observance of Memorial Day

Indian run back to Ting Park through Windcrest and Main street, stopping at the Windcrest pool for 21x LBCs IC

When we got into Ting we went to the bottom of the ramp. Low plank hold into a full sprint to the top of the ramp.

Mosey back to the cars for CoT – Mary was absent today
Announcements:

Memorial Day Murph at 0800

New Tiger Blood location and format – see Slack

2021 Fritter challenge coming in a few weeks – see Slack for details
T-Claps (Recognition):

187 for beating me up Millpass (jerk)

Woody for being on day 12 of a streak to start his F3 career
Prayer:

Emeril’s friend with a recent cancer diagnosis

Praise for YHC and M going under contract for a house

YHC took us out

Spartan 500 at Paradise City

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YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning.  About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work).  great pick ups on the EC run of this 6.  Returned after EC to see a large gathering in the parking lot which looked great!  We had a visitor from F3 Chartlotte in town – more on that at the COT

FNGs: None

Warm Up:  A quick lap around the parking lot and then circled up

  • Windmills x 10 🙂
  • Wide Grip Merkins x 10
  • Side Strattle Hops x 20
  • Fazio 10F and 10R
  • Seal Claps x 10
  • Right over left and left over right stretches
  • Pax instructed to find an accountability partner of equal speed to put him

The Workout:

We did the Spartan 500 with running a 0.25 mile in between each sets.  Partner up with a man of similar speed but that can push you.  Do the set of 50 exercises at opposite corners with your partner.  See image below for details.

Goal was to do this 10 times or 5 laps.  T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10!  I think most of the rest got 8 so a spartan 400!

Mary:

The lead pair got back to the Basketball courts a little early and led group in ab exercises.  YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

Announcements:

  • JoCo CSAUP
  • Sleep in Heavenly Peace (check slack)
  • Cookout (check slack)

T-Claps (Recognition):

  • Mookie for running a 2:08 half marathon yesterday and still posting
  • Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

Prayer:

  • Greyhounds Daughter and doctors
  • unspoken

Bullfrogs and puddles at Paradise City

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It had been a while, ok over a year, since I made my way out to the place we call Paradise City and it was great to get back. The rain came down hard prior to the EC activities, but stayed fairly dry for us.  When I rolled in for EC a few trucks in the lot and Fram was there ready to get after some EC with me.  We set off and passed POTS and Sprinkler getting their ruck on.

Some old and new faces joined us for the main event.

FNGs: none
Warm Up:

With eight of us ready to roll we set off for a quick warm-up lap around the parking lot and circled up for warm-up.

  • 20 SSH IC
  • 10 good mornings IC
  • 10 squat hold Moroccan nightclubs IC
  • 10 windmills IC
  • 10 forward fazio arm circles and 10 reverse fazio arm cirles IC
  • merkin clock – 3 o’clock merkins, 6 o’clock merkins, 9 o’clock merkins, 12 o’clock merkins

It was now time to set off for some wet rocks.

The Workout:

The PAX started off for the tunnel, but first needed to partner up and collect one rock per partner.  As the PAX met back in the tunnel, one partner remained for 20 count of balls to the wall, 20 count people’s chair, and back to 20 count balls to the wall.  The other partners ran with rock in stow to end of the path and back.  Rinse and repeat with the other partner.  Round two the rocks stayed and one partner did repeat 10 count curls and 10 count tricep extension continuing until partners are back from their run. rinse and repeat.

The rocks were returned and an indian run was formed heading back towards the Ting ramp.

It only seemed appropriate given the gloomy, wet conditions to bring out the fan favorite bull frog – wheelbarrow combo.  One partner would bull frog (similar to the  wheelbarrow except both hands spring forward at the same time – hence bullfrog) as far up the ramp as they could.  The other partner would then give it a go.  Next, wheelbarrow, repeat, back to bullfrog, until the partners reached the top of the ramp – no easy task!

At the top of the ramp, a quick burnout on the wall.  20 count of dips, urkins, derkins, and step ups. Followed by 10 and finally 5.

All PAX returned to the bottom of the ramp for the grand finale.  the PAX dropped down to plank hold for 10 count, down to chill cut 10 count, back to plank.  When I instructed to sprint, the PAX took off for a designated spot(trash can) about 1/3 of the way up the ramp.  Back down for rinse and repeat for next spring
Mary:

  •  six inch leg hold, move to 33, move to 45, move to 90, back down to six.
  • AH’s IC
  • Shoulder taps
  • AMC
  • LBC’s
  • windshield wipers
  • and of course boat canoes

Announcements:

Get them points. Good chatter on what sites the PAX are traveling this week.
T-Claps (Recognition):

Great work everyone, it was an easy day to bag it with the heavy rain this morning, but this group came out ready to go.  It is always good to be able to lead the group.
Prayer:

Prayers were lifted for Leattner who has some tests coming back and Sprinkler’s daughter’s roommate and her friends were in a very bad boat accident in Wrightsville.

Gashers at Paradise City

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EC:Dawgpound Lipstick
FNGs:Nope
Warm Up:
We made are way to the second field. We didn’t want Frisbee taking the second field. I had already setup the timer for today’s Gashers.

We stopped at each corner of the field for the following.

Corner 1:
Side Straddle Hop
Good Mornings
5 Burpees

Corner 2:
Fazio Arm Circles Forward and backwards
5 Burpees

Corner 3:
Imperial Marches
Hill Billies
5 Burpees

Corner 4:
Good Mornings
5 Burpees
Frankenstiens

We then headed to the bucket to explain what a Gasher is.
A Gather is across the width of the football field. Come back and repeat. A total of 212 yards. The soccer field is a bit wider. So the bucket was the turning back spot.

The Workout:

Started out with 10 Gashers. The goal one minute. For every pax that doesn’t make it back we had 1 Burpee. If you felt like it you could do Merkins, Squats or WWII until we ran again. We had 15 seconds to recover before we started the next gasher.

We then proceeded to do 4 corners. We did three laps around the field.
Corner 1: 5 Mickey Mouse Merkins
Corner 2: 10 Lunges
Corner 3: 10 Pickle Pounders
Corner 4: 5 Burpees

After we did three trips we went back to the Gashers. We did 2 more Gashers. The last one was for time.

Mary:

Homer to Marge
LBCs
Pickle Pounders

Announcements:
T-Claps (Recognition): To all Pax that stuck with me for the Gashers.
Prayer: