“The one Q to Q them all…” – Paradise City 6/22/2026

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8 HIM ran + rolled the dice all over Ting. 🏃‍♂️🎲

We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ☕

There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone

Q em All complete.

My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!

Basketball Dropouts

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, overhead claps, squats

The Workout:

We moseyed over to the ramp at Ting. Started with 10 wwi, 10 wwii and 10 in cadence low slow flutter.

Ramp sprint at 50%
10 dips / 10 urkins / 10 durkins

Run down the ramp

20 wwi / 20 wwii / 20 slow slow flutter

Ramp sprint at 50%
20 dips / 20 urkins / 20 durkins

run down the ramp

The original plan was knockout or a small pax v pax but with only 3 pax including the Q we switched to a few games of HORSE with each PAX calling out a penalty exercise. We quickly realized our basketball skills need improvement.

Mary: light stretching

Announcements: none

T-Claps (Recognition):

Prayer: UTI’s dad

Paradise City Throwback

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Warm Up: 

  • good mornings, windmills, sir fazios, goofballs, SSH, imperial walkers, hillbillies

The Workout:

YHC went looking for inspriation for a Paradise City workout.  I love digging through BackBlast to see what’s been done before to inform what I’ll do.  It just makes planning a little easier.  I could just ask AI to make me a workout, but there is something about knowing who ran the workout I’m borrowing and when did they run it.  Just feels a little nostalgic and fun.  This one comes from Deadbolt circa 2021 “Spartan 500”

Keep writing backblasts.  You never know who they might inspire to show-up or make leading a workout a little easier.

Our workout today is explained in this picture.  Looking back again at Deadbolts BB, I think the intention was to do all 50 reps at each corner with the goal to move fast enough to complete 10 laps before the end of the workout.

I modified and had us do Merkins in the first lap with 10 at each corner.  With each subsequent exercise replacing the last one through the list.  Deadbolt also prescribed a team-based model.  I opted to keep everyone together.  It was perfect for us in terms of time and it allowed me to keep my pre-blast promises to stay under the former standard of 3 miles.

Games :no_entry_sign: :flying_disc:    |  Bootcamp :white_check_mark: :weight_lifter:

Running :white_check_mark: :run1:|  3 miles :no_entry_sign::run1::run1::run1:

Mary: Low Slow Flutter, Ankle Grabbers, Poop Eaters, Homer2Marge, SuperMan, Touch Your Toes

Announcements:

  • Q ’em all!
  • Abe – is there still a tshirt order?
  • Run the Quay is still not this weekend
  • Vertical Horizon, May 9th!

Prayer– UTIs Dad, Kids closing out their school year

Farmers Carry Mile

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FNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.

Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)

The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)

Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:

First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks

Second Visit – 9, 9, 9

Third Visit – 8,8,8 etc

Task successfully completed by all PAX with mere minutes to spare. 

Mary: Stretching

Announcements: Q-em All Challenge, Core Challenge Starts April 1

Prayer: Sickness, Travel, First Responders and Military

🎵,This Must be Just Like Living in Paradise 🎵

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A rockin tour of paradise by 3 PAX for my 6 of 25 Q’em All Challenge. We toured the pollen-filled stadium with some miles (two) and monkey humpers. 

Thanks for joining me and letting me lead!

Wet And Wild Paradise City

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FNGs: none

Warm Up: High Five

The Workout: 2-3 miles Rucking in hurricane type non existent downpours. 
Joined UFO for COT

Vagrants in Paradise City

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FNG: none

wup- short mosey to the ramp, good morning, Willie Mayes, Hayes, arm, circles, imperial walkers, hillbillies.

Thang 1:

Bottom of the ramp, single count feet over the post. Run to middle of ramp 10 broke back irking, 10. Bobby Hurley’s run to top of ramp three Burpee‘s. Repeat on way down. And repeat for four rounds.

Thang 2

mission &  Core values In plank and quarter squat position.

Bear crawl to the middle of ramp, three consecutive broad jump Burpee‘s until we reach the top. Repeat sequence back down the ramp. Question life choices at the mid point.
Mosey back to cars

Mary: Yoga/stretch stretching

Announcements: Queue them all challenge

Prayers: LED for Spanky coming-of-age, 8 mile prayers for oldest son to find faith. Fram For Wife to find peace And know that she’s enough.

End of an Era

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FNGs: lol we can’t even get normal PAX to show up, you think we can get an FNG Warm Up: poop The Workout: mosey, poop, merkins, mosey, poop, mosey Mary: Announcements: T-Claps non-existent: Prayer: skidmark recover from illness

Confusing Q Shenanigans

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I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition.  Thanks to Downrange and Dumbo for educating me before my unexpected Q.

With short notice, I went to the archives for inspiration aka Google.  I quickly found the original inaugural backblast for Paradise City via Chips and Emeril.  Complete with custom Paradise City song lyrics from one Happy Trees.

UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST

https://f3churham.com/take-me-down-to-paradise-city/

LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq

FNGs: Nada

Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills

The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats

Mozy around the outside of the Ting Loop and down to the tunnel

People’s Chair and/or Balls2Walls while partner takes the long side of the greenway.  Switch 2x

Mary:  Good Mornings

Announcements: 2nd F Happenings, Check Slack.  Water stations for Spring Classic

T-Claps (Recognition):  Good times for 2nd F Skeet Shooting from Moose.  More to come

Prayer: Silent Prayers

This could be the start of BRR Training

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FNGs: not today.

Warm Up: Incorporated into the workout.

The Workout:  Leave Ting and head to the greenway in Arbor Creek.  Stops along the way for good mornings, arm circles, over head claps, seal claps, reverse lunge, squat.

At the greenway bridge we stopped and spent the remainder of our time on the hill that enters into Sunset Ridge.  Pax did 10 merkins and 10 IC LBCs then ran to the cul de sac for 10 star jumps.  Rinse and repeat.

On the return to Ting we stopped for additional reverse lunges, windmills and good mornings.

Finished up with the Pledge of Allegiance at the flag. 

Mary: she didn’t show up today!

Announcements: Couple of service opportunities this weekend –

  • HSFC gutter install and clean up.  
  • Travis Manion road clean up in FV.

T-Claps (Recognition): Banana Seat with his weighted vest this morning.  Pikachu, Vasoline and Gizmo with EC this morning.

Prayer:  Banana Seat’s mother had quadruple bypass last week.  Sick/injured PAX.