FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)
12 PAX came out to Cletus for some edumucation. Here’s what happened.
Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Be ready for CoT with announcements and prayer requests/praises
Thang 1: Dora – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers
Thanks for coming out men!
BS out
FNGs: None
Warm Up: Variety
The Workout:
Mary: Banana Seat
Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24
T-Claps (Recognition):
Prayer: Health, H1N1 mother-in-law and Unspoken.
Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
010000
With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time. Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom
FNGs: Nope
Warm Up:
Frankenstein x10 IC
Windmill x10 IC
Daisy Pickers x10 IC
Willie Mays Hayes x10 IC
Butt Kickers x10 IC
The Workout:
We moseyed to the top of the greenway to get instructions. We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time. The instructions were simple, run to light posts and do an exercise. Repeat until we hit the bottom and then rinse and repeat all the way back up. The exercises were:
Squats x20
LBC x15
Reverse Lunge x10
Heel Taps x20
Forward Lunge x10
Imperial Walkers x20
No Surrender x10
Hillbillies x20
At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.
Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises. We then headed to back towards our cars for…
Mary:
Sleeping Hillbillies x10 IC each side
Hello Dolly x10 IC
Homer to Marge x10 IC
Announcements:
IPC continues tomorrow at Sheepdog. Sounds like it’ll be a doosey.
Prayer:
Pothole’s back issues and also him leaving for training for four weeks. Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.
YHC is having surgery to repair a torn bicep on Monday. Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own
Honored to lead. I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular. I miss these mornings.
010000
Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.
I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either.
Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap.
In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.
Flag planted, warmups, run, COT, snap, backblast, done.
Bring back the HC!
5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler. We ran to the AO where I then got my ass handed to me for 45 minutes. I came back though the next week. And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer. It will sound like hyperbole but it’s not; it was life changing. I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.
Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury. We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.
FNGs: None today
Warm Up:
Lap around the track and to the basketball courts
Squatted seal claps x20 IC
High knees x20 IC
Windmill x10 IC
Daisy Picker x15 IC
Imperial Walker x16 IC
Hillbillies x10 IC
The Workout:
We paired up and went to the corner of the court for partner hops.
Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs. Two round of this. At one point someone complained that Gamecock was giving 9″ when they really only needed 6″. Sounds like a personal problem.
After those two rounds we did Superman broad jumps around the court. 5 pax laid down and held superman while the other man did broad jumps over everyone. Once he was done he got down and the last man started jumping. We did this for one full lap around the basketball court.
After that we moseyed back to the parking lot and got in two lines. Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.
Round 1 – Duck walks and AMRAP squats
Round 2 – Lunge walks and AMRAP LBC
Round 3 – Backwards job and AMRAP reverse lunges
Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg. We had to cut this short due to time.
Mary:
Back to the flag to do
Protractor
Exaggerated LBC x10 IC
Homer to marge x16 IC
Announcements:
Backpack collection for foster kids – See Abe’s posts in 3rd F channel. We’ve closing in on our 150 goal
Warbucks is gathering donations to take to UNC in celebration of his son Maddox. He has posted an Amazon wishlist in 3rd F and will also take monetary donations. Reach out to him for more info.
Prayer:
Phew, there were a lot today so forgive me if I forget something or someone.
Banana Seat who is recovering from illness
H1N1’s daughter who is learning to drive. Today is day 2 so clear the roads in FV.
Finkle’s wife has a job interview
Finkle’s project manager at work who is under a lot of stress due to contract stuff.
Finkle’s 2.0 traveling from Mexico to Texas
I know I’m missing some so my apologies for that.
The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you. I can’t wait to see what the next 5 bring.
010000
6 Pax for a combination of time under tension (TUT) and fast twitch muscles. After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.
Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb. We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing. AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.
For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.
Wrapped up with COT. Breach took us out.
This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started. Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.
FNGs: None
Warm Up:
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbilies x10 IC
Willie Mays Hays x10 IC
Trunk Twists x10 IC
The Workout:
We moseyed down to one of the empty lanes of parking spaces and partnered up for dora. Since we had an odd number I joined one of the groups and just mirrored one of those guys.
100 jump squats
200 Imperial Walkers
300 LBC
The timer was the other partner duck walking all the way to the other side of the lot and then jogging back. The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.
After that it was off to the hill by the big baseball field for 11s. Sumo squats at the top and in cadence calf raises on the fence at the bottom. It was OYO but everyone got done at the same time anyway.
Time was running short so I modified the rest of the plan. We started down the greenway path and stopped at the first set of bleachers. We faced up the hill and went up doing Walk Like an Egyptian. Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front. Once he’s there, step in to a lunge with your other leg and continue. We made it to the top of the hill and then moved on due to time (which there wasn’t much of).
Mary:
Heel taps x16 IC
Reverse LBC x16 IC
Announcements:
F3 Family picnic on 6/24. Check 2nd F channel in Slack for details and to sign up to bring stuff
Prayer:
Finkle’s youngest who hasn’t been feeling well.
YHC’s M who has a scratched eye that may or may not be getting infected.
Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday
Praise for Finkle’s M for her final day at her, now former, job.
What a beautiful morning it was to come workout out and share the morning with you all. It’s an honor that you come and allow me to lead you through this, truly.
010000
YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post. I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.
FNGs: none
Warm Up:
Moseyed around the block with stops at the four corners
Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC
Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC
Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC
Corner 4: Sir Fazio LEG circles. I made this up. On your six, feet in the air. Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count. They were actually not bad, good hip flexor stretch.
The Workout:
We went to one of the parking lot islands for our first station. One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited. Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side). Once that circuit was done we proceeded to the pavilion.
Another exercise that YHC invented was next on the list at the picnic tables. This was an 8-count exercise that was a combination of step ups and calf raises. Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down. Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down. We did 10 of these in cadence.
After that exercise we took turns doing roman situps. We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set. We then did another set up the step up/calf raise routine before heading to the baseball field.
We gathered around home plate and PAX were instructed that we’d be traversing the base paths. Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers. Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.
Home -> 1st: Lunge walk
1st -> 2nd: Duck walk
2nd -> 3rd: Broad jump
3rd -> Home: Reverse lunge walk
Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse. If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.
Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on
Mary:
Not a ton of time was left by YHC so it was fairly short.
Sleeping Hillbillies x10 IC each side
American Hammers x16 IC
Announcements:
Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.
Family Picnic on 6/24 – Cupid is putting this together. Check 2nd F in Slack for more details and to sign up to bring something.
T-Claps (Recognition):
Gamecock for putting together what sounded like a great 2nd F after Run the Quay.
Prayer:
YHC’s shoulder
Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)
An honor to lead, as always
010000