One More Disney Day

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Second time Q’ing at Disney pulled up to only one car in the parking lot, but eventually, we had 2 more Pax so Off we went

FNGs: None
Warm-Up: Ran over to the baseball field parking lot for 16 SSH, 15 Imperial Walkers, 10 Merkins, 10 Sir Fazio Arm Circles Forward and BackWard, 10 Good Morning
The Workout: Moseyed over to the high school parking log.

          Thang 1: 4 Corners with 10 Reps of Merkins, Prisoner Squats, LBC and Mountain Climbers, 5 times around for 50 of each.

          Thang 2: 2 sets of 7’s on the hill  Star Jumps and Hillbillies (in cadence) then Sumo Squats and Wide Grip Merkins

Mary:  Mosey to the Flag for Circle of Mary including Freddy Mercuries, Homer to Marge,  Burpies, American Jammers, 6 Inches, Low Slow Flutters and Have a nice day

COT:
   Count-a-rama:  4
   Name-a-rama: 3 Meh 1 Hate
Announcements: Carpex Oddesy Oct 5th, South Wake Picnic Oct 12th
Prayer: Family who are traveling,  Noah’s ark M.

NMS: Small Groups are fun, my days are always better when they start with an F3 Workout.

Disney post stair climb

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Pax:  Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up:  Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs

T-Claps (Recognition):  Thank you Crab Legs for sharing about your trip and the people you met.  Your courage and theirs in fighting ALS are truly inspirational.  If you haven’t given to help the fight for ALS please consider doing so.
Prayer:  Chips lead us in a mighty prayer.

Guinea Pigs

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Three PAX for YHCs first Q out at Disney. Not realizing when I signed up to Q that it was BRR week and the normally heavily attended AO was a little light. YHCs workout was planned for a larger group, but we carried on anyway using Full House, Redenbacher, and myself as Guinea pigs, for a tough workout.

EC: Coal Ash, Full House, Redenbacher

FNGs: None

Warm Up: Lap around fields, 5 burpees OYO, toe touch (10 second count), quad stretch (10 sectond count each leg), and daisy pickers, windmills, fazio arm circles all in cadence before ending with 10 merkins OYO.

The Workout: Suicides! YHC set up cones at four locations from end to end on the soccer field. At each line, PAX did a set of exercises, increasing in reps at each line, before heading back to start line. Each return to the starting line, PAX did a burpee adding 1 each time. On the last run, PAX stayed on opposite end for 50 mountain climbers. We did 4 rounds.

Exercises each round…

  1. Round 1: Get-ups (5), Merkins (10), Plank Jacks (15)
  2. Round 2: Merkins (5), Squat Jumps (10), Lunges (15 each leg)
  3. Round 3: LBCs (25), Dying Cockroaches (50), American Hammers (25)
  4. Round 4: LBCs (25), Dying Cockroaches (50), American Hammers (25)

Still had 10 minutes left so YHC called an audible. Moseyed to picnic tables for the following exercises:

  1. Peoples chair (80 second count)
  2. Step-ups (20 each leg)
  3. Dips (15 in cadence)
  4. Step-ups (15 each leg)
  5. Derkins (15 in cadence)
  6. Step-ups (10 each leg)
  7. Dips (15 in cadence)
  8. Step-ups (5 each leg)

Mary: Plank hold 60 seconds

Announcements: 9/11 stair climb, see slack and Facebook

T-Claps (Recognition):

Prayer: Full House took us out: BRR men, injured PAX

2 Q’s in one week…

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When I started F3 a little over a year ago, I hardly thought I would make 2 workouts in the same week, much less Q 2 workouts in the same week. After postponing last weeks Q due to IR, I rolled into Disney Early to do some scouting and place some cheat sheets for the stations I was going to do.

FNGs:  1 – Welcome Short Cut

Warm Up: Short Run down to the start of the parking lot and circled up near the flag, 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Fazio Arm Circles, Forward and Backward, 10 Good Morning  (The South Wake Way 🙂 )

The Workout:

             Thang 1: Modified 4 Corners, 1. Merkins 2. LBC 3. Carolina Drydocks 4. Dying Cockroaches. We start with 5 burpees you stack the exercised till you get to three, then do three exercises at each station (dropping the one from the furthest stations)  until you hit 5 and the count down to 1.  Finish with 5 Burpees, harder to explain that do.

Had a little time left mosey’d to the playground.

             Thang 2:  Short Dora 50 Lunges, 100 Step-Ups, 150 squats.

Noticed time was getting close so we did not finish the squats
Mary: 10 Freddy Mercuries, 10 Homer to Marge, Have a nice day

COT:
Count-a-rama:  6
Name-a-rama: 5 Meh 1 FNG
Announcements: Convergence at Sugg Farm on Monday, all other AO’s Close. 9/11 stair climb, 9/11 Day of service at Healing Transitions, see Breach and slack for details.
T-Claps (Recognition): Short Cut, Bobby Dall’s son for getting after it.
Prayer: All kids starting school this week.

NMS: As always it is a pleasure to lead and be among the men of F3.

If I new it was this, I would have gone to TigerBlood

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PAX of 8 (1 tardy), 5 for EC, decided to swallow the DRP and post at Disney for a beatdown provided by yours truly.

EC: 187, Axe, Dahmer, Maybelline, Pablo

FNGs: None

Warm Up: Quick jog around the soccer field and circle up at the flag for the following exercises in cadence: SSH x20, IW x10, Hillbillies x10, Sir Fazio Arm Circles 10F&10B.  As warm ups were completing, ChickenHawk decided to grace us with his presence, so Burpees OYO until he got out of his car and joined us.

The Workout: PAX got in a single file line for a short indian run that would take us to the stop sign at the long road that runs adjacent to the large parking lot.  PAX then split into 2 groups of 4 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations at each intersection on the road.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  It was nearing the end of this activity that the Q heard a fellow PAX say that “If I new it was this, I would have gone to TigerBlood”.  I guess Disney is not for everyone 😉  Pax then regrouped and did an indian run back to the park for more fun.  At the park we partnered up and found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 shoulder taps in-cadence, switch and repeat.  Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Then repeat all those exercises sets again but instead of BTTW, Partner held Peoples chair.  Once completed mosey to the short wall for 2 sets of 10 Erkins, Derkins, and Dips.  Mosey to the flag for mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10, Boxcutter x20, Freddie Mercury x10, Pickle Pounders x10

Announcements: Beautification Project this Saturday at Middle Creek Elementary School being coordinated by 187 and Foghorn.  They will be doing some small projects to help the school such as power washing and cleaning up some trees/bushes.  All assistance will be appreciated.

Prayer: Noah’s Ark wife, Soldiers deployed and those returning home (some with injuries), those dealing with tough times in their marriage or going through separations

HOLD IT!

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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

No Beauties but there was a Beast at Disney

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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!

Nomads in search of Fritters

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15 PAX, 11 for EC came out to support a few Nomads traveling to Southwake plus one local on their journey for the coveted Fritter.  All fritters have to come through Disney, so YHC decided to take the Q and show these Nomads how we do it in Southwake with a trip to the Abyss

EC: Particle Board, Borland, Full House, Garfield, Orphan, Katniss, Lucky Charms, Emeril, Dumbo, Dawgpound, Pablo

FNGs: None

Fritter: Borland, Orphan, Garfield, Full House (with Breathtaker!!!)

Warm Up: A warm-up jog around the soccer field.  Circle up for exercises in cadence: SSH x20, Imperial walkers x10, Hillbillies x10, Sir Fazio Arm circles x10F x10R, Good Mornings x10

The Workout: Quick count off then mosey to the Abyss.  Find accountability partner for a Dora 1-2-3 (exercises 100x merkin, 200x LBC, 300x squat).  Parnter 1 start the exercises, partner 2 travel down the abyss and do 5 burpees and back up to switch with partner 1.  Wash rinse and repeat until all exercises are completed.  YHC felt that we still had a few more trips up and down the abyss, so partner 1 completed plank exercises called out by myself or M4L while partner 2 traveled back down the abyss for 5 star jumps; wash, rinse, and repeat for 2 cycles each.  Regroup and head back toward playground/bathroom area for more fun.  Found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 merkins, switch and repeat.  Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Partner 1 hold BTTW while partner 2 did 10 shoulder taps, switch and repeat.  Then repeat all 3 exercises sets again but instead of BTTW, Partner held Peoples chair.  Once completed mosey to flag for MARY

Mary: All exercises in cadence: LSFx20, Homer to Marge x10, Box Cutter x 10, Pickle Pounder x 20

Announcements: Check FB and Slack

T-Claps (Recognition): Full House doing Fritter with Breathtaker!!!

Prayer: Unspoken, New Mexico took us out.

The Unnecessary Tour

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It was an unusually cool morning at Disney this morning, which probably had PAX snuggling in tight in the fartsack to stay warm instead of posting in the gloom. YHC decided to celebrate his 1 year with F3 with a Q at Disney as it is the best AO (at least until Purple Cobra launched) and happiest place on earth. I took PAX on a journey of Disney recounting some of the most memorable workouts from my 1st few weeks that made me realize just how much I needed F3. Looking back, this was a pretty crappy (difficult) 1st couple weeks of workouts. Thanks guys! I started coming to get in better shape and definitely accomplished that. I’m in the best shape I’ve ever been in, but F3 is #morethanaworkout. The 2nd F (fellowship) is what has kept me coming back out and has really cemented how special this group is. Now enough of the sappy stuff. We had 3 for EC, and 6 for the Main Event. It was an honor to lead this morning!

EC: Axe, Pablo, Warbucks

FNGs: Nope

Warm Up:
Mosey to the big lot and circled up for SSH x20, Windmill x10, Moroccan Night Club x10

The Workout:
Thang 1:
This one was inspired by a Nemo Q my 2nd week at F3. This one sucked and I wanted to bring this one back. To get a full sense of this workout, the temperatures needed to be about 10 degrees warmer, but I’m sure the Pax got the idea.

Mosey around big lot, stopping 6 times around the lot for:
Stop 1: 12 merkin
Stop 2: 12 jump squat
Stop 3: 12 WWII
Stop 4: 12 shoulder taps
Stop 5: 12 mountain climbers
Stop 6: 12 pickle pounders

Not sure why 12 was the number for Nemo that day, but I went with it. Pablo asked if it was for 12 months (1 year for those numerically challenged) and of course I agreed. So 12’s were the number of the day today. 12 is also a very hard number to call cadence for and YHC goofed this up quite a few times, but the PAX were more than willing to provide correction.

PAX then lined up at the end of the lot for suicides. Sprint to 1st island, do exercise x12, mosey back to start, sprint to 2nd island, do x12 of 2nd exercise… You get the picture. Exercises were the same as above. Squat hold for the 6, a 10 count, and we were off to our 2nd stop, The Abyss. Quiver was very adamant that he didn’t need a tour, so off we went.

Thang 2:
This one was loosely inspired by a UTI Q the following week at F3 and many other abyss workouts since. As the new guy I had no idea what the abyss was when it was called, but soon realized what the mumblechatter was all about.

This one was simple, but effective. Split into 2 groups to avoid crowding stairs. Group 1 started with 12 LBC’s at the top and Group 2 ran to the bottom of the abyss for 10 merkins. This was repeated for 3 rounds (except Axe who got 4). LBC’s for the 6 and we were off to the half pipe.

Thang 3:
This one was inspired by a Double D beadown on my first trip to Possum Trot, the day before UTI’s beatdown noted previously. 11’s on a hill suck.

Pax started on the back side of the half pipe for some 7’s (due to time) with star jumps at the top and burpees at the bottom. I forgot about bear crawling up the hill, but there’s always next time. Early finishers did 7 star jumps and 7 burpees as the 6 finished up.

Thang 3.5:
With Mary not quite ready, we mosey’s over to the shelter by the flag. Partner 1 held BTTW while Partner 2 did 12 box jumps on the playground wall. Each partner got a turn and we circled up by the flag for Mary. This was also part of the aforementioned UTI Q.

Mary:
Homer to Marge x12
YHC asked PAX to call out an exercise. We did:
LSF, boat canoes, Freddy Mercury, Box cutters, and a couple of others I forgot.
Homer to Marge x6 w/ each leg up and x6 regular.

Announcements:
Sasquatch CSAUP this weekend, BRR runs on Saturday throughout the day.

T-Claps (Recognition):
Foghorn for rocking the vest.
Quiver for putting up with my tour.

Prayer:
Quiver’s daughter’s starting school today, Crableg’s ALS tour, unspokens.

YHC took us out.

5th Q of the Week

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Thx for a late text from Lipton that alarm was set n syitg.. I always cherish my time conversation with this guy, man is regimented and buttoned up- texted Emeril if he can grab yellow card- of course he complained bitched n moan about getting no sleep but like always he did pick yellow car. Thanks
Pre blast n got some folks fired up/ scared but full disclosure- we were mostly using our feet- and YHC always loves Disney-
Pre Murph- with my man Lipton- he was waiting we chatted a bit and ask if South Wake was bringing beverages as part of workout?😉
Started the run and 1/2 way thru the great conversation YHC had to pull lipstick n go behind the bush-
Carried on with the Murph and some deep life conversation- very impressive to do pull ups while bar is swinging.
Ec runners start showing up-

EC: Warbucks, Yellow Card, Emeril, Dawgpound, Buford, Katniss, Pablo, Dumbo ( oh never mind) he needed a EC rest 🙂  Dawg thinks Pikachu was there, but not sure.

It is main event time – got 21 dudes waiting to #getafterit
We go for a mosey around the circle and we do count off and by that time we saw this dude and of course said hello and said come on join us and 1st he hesitated but just jumped in- well now we have 22- time to circle up and disclaimer.
Promised him- #neverleaveyouwherewefoundhim

We were running stoping to pick up the 6th n making our way to #turkishgetuphill- just named that hill n Jamison
Exersice in the way-

FNGs: Yellow Submarine
61 yr young about to get married- lost his wife if 35 yrs – dog of 20 yrs- writer- May be he can help midget ( got his work cut out)- worked for beetles for 15 years #submarine

Warm Up:

Side Straddle Hops
Quick Feet
Merkins

While doing merkins created 4 groups of 5 runners for our Indian run and also reminded all pax to have inside voice
And wait for further #wawd at the stop sign.

As we are running towards tukishgetuphill- another ‘emil’ runner
Told him 2 join n he said sure.. well 2 dudes just by leaving the compound.

Bottom of the hill- Pablo read him disclaimer- every time we stopped 10 front jumps – Pikachu called them

The Workout:

4 groups of 5+
2 groups go left when you meet the group coming from other direction perform
10 frog jumps and #turkishgtup
Make a left on Wesley ( emeril) not that hard no chaos-
Do not leave 6th behind push ur self on Indian run – very simple but effective

We did 2.5 laps – pax were gassed/ oxygen was low/ mask were ordered/ used/ pax were using fng n cotters as excuses to slow down but guess what ?? We all got what we put in- just like life.
T claps to fng submarine and dead bolt to keep his dbshuffle going.
Gathered back at stop sign I hear few guys/ think they were tired-
Midget 11 mnts let’s head back
Carpex mumble chatter
Yellow card- 1 Indian run-
No guys- we have time and we are using every darn minute-
4 mail boxes 3629- Indian run as hard as u can and 10 Turkish get ups-
Emeril n pickachu team only did 3 mail boxes- oh well
Back at the bottom-
Indian run back to the flag- few stops to pick up the 6th ( squats/ frog jumps)
Come to the very bottom- face each other 10-11 on each side and perform squats-
Jail break to the flag-

Mary:

Coffee was for pickachu
We lost Emil ( lime) he had to head back but warbucks stalked him and posted we should nag him back to f-3

22 were there and 2.75 miles were covered and some went home and napped-

Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
Emeril’s Dad

Quote: Life is hard but it is harder when u r stupid and around stupid ppl- Yellow Submarine