Twinkle and Shimmy

December 20, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Blue Hen, Chips, Dawgpound, DoubleD, Dovetail, Emeril, H1N1, Messi, Moby, Norm, Peak Week, R22, Slots, Wiggly

18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement.

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today.

BS out

Snake

Pffffttttt….. You Call That A Tag!?

December 18, 2018/in Purple Cobra /QIC: UTI
PAX: 187, Banana Seat, Brickhouse, Chips, Dawgpound, DoubleD, Dumbo, Emeril, M4L, Nemo, Pac-Man, Peeping Tom, Rut, Straight Cash, UTI, Yogurt

Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly. I remembered all of the workouts and counting was on point.

4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
11s – Star Jumps > Sprint > Mountain Climbers
4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂 Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

#MumbleChatter about Purple Cobras being closed next week for Christmas Day. I hear Average Joe’s might be open…
Brickhouse’s son has officially left for service with the Marines
Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

Mike Lee, Pastor at Hope
Double D’s wife, recovering from surgery
Noah’s Ark headed for surgery

VS

NO CONTEST!!! – UTI WINS!

Building Hulk Arms

December 17, 2018/in Mutiny /QIC: Messi
PAX: 187, Banana Seat, Beater, Dauber, Dovetail, FedEx, Fonzie, Gump, H1N1, LED, Messi, Modify, Nemo, Norm, Peeping Tom, R22, Tricycle

17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!

Warm Up:

Mosey around the track for a 1 lap warm-up.

Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC

The Workout: Bring the PAIN!

Began with 5 slides in a basketball defensive stance followed by one burpee. Rinse and repeat adding an additional burpee each time until the roundabout was reached.

Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting. Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock. Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).

Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips. Performed 10 count of each exercise IC. Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.

Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.

Mary:

Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:

Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.

2nd F provided by Lipsync – coffee and donuts

12 Days of Christmas, Foxworthy Style

December 14, 2018/in Cletus /QIC: Yogurt
PAX: 187, Bob Ross, Breach, Brony, Cowboy, Crosby, Da Business, Emeril, Forceps, LED, Lipstick, Lucky Charms, M4L, Moby, Mookie, Pablo, Patch, Peak Week, Pikachu, Slide Rule, Wiggly, Yogurt

EC run: 187, Skidmark, LED, Cowboy, Lipstick, Yogurt

Yoga EC: Crosby, Emeril, Pikachu, Sliderule, Wiggly

PAX of 22 enjoyed a helping of redneck culture on this cool, rainy morning

Warm Up: SSH 25, GM 20, shoulder/tricep stretches 10 count, Moroccan night clubs (20 shoulders back), Fozio arm circles F10/R10, erkins 10.

The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).

12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit)
11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11)
10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10)
9 years’ probation – 9 prisoner squats – self explanatory (3×9)
8 table dancers – 8 pickle pounders – self explanatory (3×8)

No time for the following 7 day of Christmas:
7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs)
6 cans of Spam – 6 crunches
5 flanel shirts – hand release merkins
4 big mud tires – 4 IC Freddie Mercuries
3 shotgun shells – 3 star jumps
2 huntin’ dawgs – 2 downward dogs
And some parts to a Mustang G.T. – 12 merkins just because parts is parts

Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.

Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.

Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.

Shootin’ starz

December 13, 2018/in Disney /QIC: Midget4Life
PAX: 187, Chips, Doc, DoubleD, Dumbo, Emeril, Full House, M4L, Motor Boatin', Pac-Man, Peeping Tom, Sharapova, Trickle, Warbucks, Wiggly

Warm Up:17 gathered for brisk 32 n they were ready 4 ‘my friends’ Q.. I had few things on my ‘winkie’, adjusted according to pax
The Workout: We ran @ 457 yards- few cars were coming to bus entrance for SSH, and 5 burpee oyo- enough warning- groups of 3, YHC had counted 15 but we had 2 more oops.. I was excited for hill the yhc had ran few times with yellow card and it was nice n steady 1.2 mile- we stopped at ‘off Disney ‘ property and bottom of the hill and knocked out 50 merkins aka (mucho Cheeto) and planked while waiting on the 6th-

start w/ 2 man Indian run and stopping every 463 meters for low slow/lbc- more merkins- jump squats/star jumps- passed a lonely runner and was asked 2 joined the brothers of gloom, but he could not handle the sauce we were cooking..

indian run failed since our Indian ‘motor boatin’ Got left but we did not know until we reached the beautiful manicured spa n Pool. Feel like Indian run is better accountability tool- pushes you- instead of just running-

jump squats while waited n called 11’s – squat on one side and Turkish get ups- again the parking lot was about 257 meters- saw bunch of accountability amongst the pax- proud of few new ones and believing and trusting F-3.

557 we realized we were missing ‘motorboatin’.. chips takes off since he was winded/ tired in order 2 find him and rest of us start our Indian run back to flag- yhc follows the tennis star n Brazilian meat lover- while rest get back 2 make sure all pax were accounted for and emeril had called out burpees- thx

naked mole skin- we push each other and yhc really enjoys how all the guys do not think they can but all of a sudden they do things just a tad bit more during workout-work/ family life.. we learn from our mistakes and share so others do not fail-

Mary: homer 2 merge/ Superman / Carolina dry docks/ boat canoe in hone of my boy blue
Announcements: CSAUP/ slack/ Christmas party/ wrightsville
Prayer: crab legs/ DD’s M and dad/ sausage party/ selling house –

yhc/ emeril has Q at ambassador on 12/15- should be fun- always fun

make it A gr8 day-

chips/emeril/ peeping Tom/ M4L/ dumbo/ 187/ Pac man/ sharipova/ motorboatin/ DD/ warbucks/ doc/ full house/ wiggly/ trickle (when did he trickle in)/ lab rat.. saw shootin starz n birds chirping n the cold gloom only at Disney.. honor and always fun to lead- we covered over 3.1 miles

ATMs at the Bank

December 11, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Deadbolt, Dumbo, Gump, Lipstick, Peeping Tom, Puddles, R22, UTI, Warbucks, Wiggly

It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!

Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:

Monkey Humpers ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Frankenstein Kicks ICx15

The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.

Partner 1: BTTW

Partner 2: WWIIs x15

switch and then changed the ab exercise to Boat Canoes followed by LBCs

Mosey to PNC bank lot next door. Since we were at the bank we did ATMs

10 Alternating Shoulder Tap Merkins

10 Tempo Merkins

10 Merkins

followed by a lap around the bank and through the ATM line. Repeat x3

Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl

BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!

Mosey back to the flag.
Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10

Announcements: CSAUP is THIS Saturday

Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.

Baby it’s cold outside

December 10, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Crosby, Dawgpound, Forceps, Full House, Pikachu, Skidmark, Yogurt

8 Pax got stronger at Paradise City on a cold, wet Monday morning. #nevermissamonday. No need for temporary AOs, no fartsacks, no bitchin, just rise and grind. All F3 workouts are held outdoors, rain or shine. All F3 workouts begin and end on time. 45 minutes of solid beatdown work followed by COT.

A few pax got some EC by doing a few laps around Ting to get warmed up. 187 and Full House for 2. Skidmark and Crosby for 1. Pikachu ran from home.

7 Pax converged at Dunkin for some quality 2nd F.

Warm Up: I loop with SSH, IW, Hillbillies, Frankensteins, Good mornings, Fozio Arm Circles. Close out warm ups with 5 burpees for Forceps who was late, but he HC’ed so he made sure to show up.

The Workout:

Pax ran Catch me if you can Indian Run with 3 burpees.

Corner 1: 5 Star jumps

Corner 2: 5 Star jumps, 10 Squats

Corner 3: 5 Star jumps, 10 squats, 15 merkins

Corner 4: 5 Star jumps, 10 squats, 15 merkins, 20 plank jacks.

Pax completed 3 full laps. Final lap was done in reverse without the indian run. Corner 4, 3, 2, 1.

Mary: Good mornings and 3 more burpees OYO.

Announcements: CSAUP 12/15 at 6:00. Start at Womble. If you don’t want to run drive between AOs or bike. U-Turn will still happen on Saturday so there will need to be a Q to lead. Christmas party 6:00pm Saturday at M4L. No 2.0s

Prayer: Ausfart – long road to recovery. Double D, Puddles, Crablegs (great to see him at Starbucks saturday.)

Cletus ’55’

December 8, 2018/in Cletus /QIC: The Natural
PAX: 187, Banana Seat, Blue Hen, Bob Ross, Brexit, Crosby, Doc, Flanigan, Foghorn, M4L, Moby, Patch, Pikachu, Skidmark, Slide Rule, The Natural, Warbucks, WebEx, Yogurt

QIC: The Natural – thank you for allowing me to lead a 5-pack this week.

Warm Up/Workout: Mosey to field by the stage; 20 SSH IC, 20 Mountain Climber IC, 10 BB Situps, 5 Burpees = 55; 20 IW/HBillies IC, 20 Cotton Pickers IC, 10 LBC IC, 5 Burpees = 55; 55 Merkins; 20 LLeg Step Up IC, 20 RLeg Step Up IC, 10 Jump Up, 5 Burpees = 55; Mosey to Hunt Center fence for Bank Robber Burpee (jump the fence and do a burpee)/dips/squats 11’s = 55 each of dips (IC)/squats; 3 rounds of Balls to the Wall/Star Jump; Mosey to tennis courts for sideline Burpee suicide

Mary: Mary including Pickle Pounders, Merkins, Low Slow Flutter, Burpees (to get to 55 for the morning), WWII, others….

COT: Prayers for support, strength, healing, and leadership.

Don’t Grab the Crunchy Leaves

December 8, 2018/in U Turn /QIC: Pikachu
PAX: 187, Banana Seat, Bernie, Blue Hen, Dauber, Deadbolt, Doc, Dovetail, Dumbo, Glamper, H1N1, Moby, Nemo, Oh Yeah, Oyster, Pac-Man, Pikachu, Sassy, Skidmark, Slide Rule, Slots, UTI, Warbucks, Wrangler

A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

Disney ’55’

December 6, 2018/in Disney /QIC: The Natural
PAX: 187, Axe, Blue Hen, Buford, Chips, Dawgpound, Deadbolt, Doc, DoubleD, Dumbo, Emeril, Foghorn, Full House, Lipton, M4L, Moby, Mookie, Nemo, Over Easy, Pac-Man, Sharapova, Skidmark, Slide Rule, Squatter, The Natural, Warbucks, WebEx, Wiggly

In the Quest for 5 Q’s running up to my 55 birthday, Disney was the 4th. Thank you Nemo and M4L for allowing me to lead today. 28 men (including FNG Wiggly) got stronger in the sub-30 degree crisp clear morning with a 55-themed workout. 9 for EC – Skidmark, 187, Dumbo, Dead Bolt, Dawg Pound, War Bucks, Nemo, Axe, Lipton.

QIC: The Natural

PAX: Emeril, Midget for Life, Buford, Nemo, Squatter, Dumbo, Dead Bolt, Moby, Full House, Lipton, Blue Hen, Doc, Pac Man, Wiggly (FNG), Slide Rule, DoubleD, Mookie, Chips, Sharapove, Over Easy, Dawg Pound, WebEx, Skidmark, Foghorn, 187, Warbucks, Axe.

Warm Up/Workout: 55 SSHops IC; 10 IW/10 HB IC, 20 Merkins, 15 BB Situps = 55; 20 Cotton Pickers IC, 20 Mountain Climbers IC, 15 WWII Situps = 55; 11’s on the hill with merkins/BB Situps = 55 of each; Mosey to the soccer fields – 5 stops, 11 repetitions – exercises were squats, LBC, jump squats, SSHop, Low Slow Flutter, and several others…. 55 Burpees were accomplished throughout.

Mary: PAX called, 11 reps – Pickle Pounders, Squat Pyramid, Freddie Mercury, Boat Canoe, and others…

Announcements: CSAUP Dec. 15th; Christmas Party Dec. 15th – see your preferred social media for details.

COT: Dead Bolt took us out with prayers for healing and struggles.

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VS

NO CONTEST!!! – UTI WINS!