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Stack em up and Break em down

/in /QIC:
PAX: , , , , ,

FNGs:None
Warm Up:SSH x 20, Fazio arm circles x 20, Vegetation Pullers x 20, Imperial Walkers and Hillbillies x20 each
The Workout:Indian run the long section around soccer fields and sprint the short ends. First corner, stop and do 20 Merkins and 20 Pickle Pounders. We added one 50 rep exercise every corner.

2nd corner= 50 LBC’s

3rd= 50 squats

4th= 50 SSH

5th= 50 count chill cut plank

We then took away one exercise at each corner starting with the 20 merkins until we finished with a jail break to meet Mary.

Mary: She was too fast and never caught her.
Announcements:911 stair climb
T-Claps (Recognition):
Prayer:YHC took us out

F3 is a superpower.

/in /QIC:
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So after a short sting, err stint on the IR due to a spider bite, no better way to come back to working out than to Q your first work out back. Downtown Train has been a little light in attendance so it was good to see Pax coming in from clown cars and running in from different directions.

FNGs: None

With No FNG’s we took a quick Mosey to the lower level of the parking deck for warm-ups.
Warm Up: 15 SSH, 16 Imperial Walkers, 10 Sir Fazio forward and Backward.

Warm-up complete time to start the warm-up.

The Workout:

Thang 1: A little venomous flavored Dora 123 in honor of my recent spider bite, but unfortunate lack of superpowers.                                                                                                                                                100 Peter Parkers, 200 LBC’s 300 Copperhead Squats

With that completed, we moseyed to the upper level of the parking deck

Thang 2:  Modified 11’s. with  HillBillys and Monkey Humbers with 5 merkins every time you cross the middle of the parking deck.

Still had some extra time so we did

Thang 3:  7’s  with Freddy Mercury’s and Imperial Walkers

Mary:  Pax Did Circle of Mary
Announcements:  9/11 Stair Climb, Labor Day Convergence at Sugg Farm Next Monday, Gump’s Pax Challange to Q 1 workout a Month till the end of the year
Prayer: Noah’s Ark M, all the 2.0’s starting school today

COT:
Count-a-rama:  12
Name-a-rama: 11 Meh 1 Respsect

NMS:  As always my days are always better when they start with F3. Men, if you have not Q, ‘d a workout take that challenge, I am sure if you ask someone would Co-Q your first workout and/or help you plan it.

Abs of Speed and a Mystery Man

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With BRR quickly approaching the Q decided to get some track work in with the PAX.  One PAX, Pikachu, got an EC run in and the rest showed up with a few minutes to spare.  With 9 PAX the group was off.

FNGs: N/A
Warm Up:

Mosey down to the parking lot behind the school.

SSH IC X 20

Good Mornings IC X 15

Windmill IC X 20

Morracan Night Clubs IC X 20

Sir Fazio Arm Circles IC X 20

Various leg stretches

The Workout:

With the sunlight continuing to come later the PAX made their way to the dark track.  The PAX were told we would work on speed and Abs today.  The Q could felt the excitement with this announcement.

Speed of Abs

The PAX started with 20 American Hammers followed by a 100 meter sprint at 50% with a plank hold until everyone has finished.  The last person in gave a 10 count from the plank hold.  This pattern continued with…

  • 20 IC Sweat Angels and into a 100 meter sprint.  Plank hold with a 10 count once everyone finished.
  • 20 IC LBC and into a 400 meter run (1 lap) at 75%. Plank hold with a 10 count once everyone finished.
  • 20 IC Monkey Crunches and into an 800 meter run (2 laps) at 100%. Plank hold with a 10 count once everyone finished.
  • 20 Flutter Kicks and into a 400 meter run at 100%.  Plank hold with a 10 count once everyone finished.
  • 20 Freddie Mercuries and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.
  • 20 WWII’s and into a 100 meter sprint (100%). The Q and Pikachu gave a 5 second head start to the Pax.  Plank hold with a 10 count once everyone finished.

During the run a mystery man was running along the track.  It was dark and difficult to make out this person as he weaved in and out of our Ab exercises. He was a focused man dialed into his running.  He had a dark beard and closely resembled either Ricky Martin or our very own Bernie.

Brokeback Merkins

The PAX made their way from the track to the parking behind the school.  The PAX Partnered up and ran in opposite directions.  When they met drop down for some brokeback merkins – 10 each.  The PAX continued until everyone completed 40 merkins.

A quick Indian run back to the main parking lot with about 5 minutes left for Mary.

Mary:

20 IC Boat Canoes

20 IC Peter Parkers

20 IC Windshield Wipers.

Announcements:

none
T-Claps (Recognition):

Mystery Man on navigating his track work with PAX laid out on their backs across the track.
Prayer:

Noah’s Arc’s wife, Trooper involved in a motorcycle accident, CrabLegs, Pickachu and relief from recent headaches.

Shaking Off The Rust

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Sorry for the late BB. I blame a little residual rust.
FNGs: none
Warm Up: YHC noticed in particular this morning how dark it is getting at 0530.
Started out with SSH (25)
Daisy Pickers (10)
Fozio Arm Circles (10, 10)
5 Burpees OYO for the late arrival
Hill Billies (10)
The Workout: 12 pax showed up to help YHC shake off the rust after a string of fartsacks.
After warmup, moseyed down to the part of the track in between the woods and the ball fields. 11s with WWIIs at the bottom and pushups at the top.
Continued mosey around the track to the entrance by the flag poles and down to the concession stand (the middle part of the ball fields). Grabbed some wall for balls to the wall / people’s chair. 10 each, 3 rounds.
Moseyed on back out to the entrance again and around the track to the playground. Counted off by 2s. 1s did pull-ups while 2s sprinted to the outdoor stage. Switch. Did this a few times.
Moseyed over to the picnic shelter for urkins/durkins/dips. 10 each. 3 each.
Back to the tennis courts for Mary.
Mary: Popcorn Mary.
Announcements: 9/11 Stair Climb
T-Claps (Recognition):
Prayer: FedEx’s family (loss of dog), Noah’s Arc and M traveling to Mayo Clinic

False Advertising for Cobra

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FNGs: none
Warm Up:

  • Quick Lap around the parking lot but not too long as the Q wanted to be sure he could cadence count
  • SSH x 20 I.C.
  • Fazio Arm Circles x 20 I.C.
  • Prisoner Squats x 20
  • Standard Merkins x 20
  • Mountain Climbers x 20 I.C.
  • Left foot over right stretches – reverse
  • Right arm across body stretches – reverse
  • Michael Phelps

Workout:

  • Pax Count was 14 – choose an accountability partner to hold you accountable on form, reps and everything else
  • Thing 1:  Deconstructed Burpee Ladder (reps were 16, 12, 8)
    • Squats
    • Leg Thrusts
    • Merkins
    • Reverse Leg Thrust
    • Squat Jumps
  • Indian Run to Bottom of Hill by Planet Fitness
  • Thing 2:   Play with cards you are dealt
    • Hearts – Side Straddle Hop (in Cadence)
    • Spades – Burpees
    • Diamond – Diamond Merkins
    • Clubs – Jump Squats
    • Face Card – Sprint to the top of the hill

Mosey back to flag for Mary / Cot

Mary:

  • Not much time but pax led Homer to Marge x 20 I.C. while YHC got his phone
  • Time’s up – 6:15 on the dot

Announcements:

  • Check slack and facebook but
  • 9/11 stair climb coming up at Carter Finley
  • Middle Creek Elementary Beautification service project Saturday morning – 187 has your Q
  • Southwake Picnic in October – more details coming

T-Claps (Recognition):

  • Welcome back for a short visit to our brother Roger Roger – we miss you in the Gloom every day
  • 187 for absolutely killing it
  • Extra Credit Crew was
    • 187
    • Axe
    • Dawgpound
    • Buford
    • Roger Roger
    • Warbucks
    • Deadbolt

Prayer:

  • Prayers for Noahs Arc M (Michelle) as she is getting treatment at the Mayo Clinic
  • The Rangers returning home (Per Darby)
  • Crablegs
  • The Carpex Pax member that lost his Mother
  • The Fishermen from Jacksonville and Fairfax Fire departments lost at sea
  • YHC took us out

What an honor to lead – thank you all

Don’t Stop Believing

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25 PAX came out for the conclusion of You vs. You. 14 HIM started out with a run to get the juices going. UTI looked like he just got out the pool. YHC was feeling anxious to get this thing going. A quick “push yourself” speech and we were off.

EC:
Yogurt, Go-gurt, UTI, Emeril, Axe, 187, Mookie, Katniss, Messi, Fonzi, LED, H1N1, Lucky Charms, Banana Seat

Warm Up:
Jog down to amphitheater lawn
Smurf Jacks x30
Bat wings x20 IC each
Jump Squats x20
Absolutions x10 on 8 cadence count

The Workout:
Mosey over to the white fences for typewriters
Lower rung x10 then 3 slides
Middle rung x10 then 3 slides
Top rung x10 then 3 slides

Long mosey over to Grigsby side parking lot for 11’s
Pickle Pounders and Bobby Hurley’s all done together
– saw a lot of sporadic bursts of speed out of guys during this one and I liked it

Mosey over to concession stand
BTTW Shoulder taps x10 IC
Preacher’s chair with hallelujah’s x10 IC
Rinse and Repeat

Mosey over to parking lot near rock pile
Wheelbarrow merkin suicides (partner up)
– using the parking spaces for distance, wheelbarrow to the next line, 1 merkin, then reverse wheelbarrow back to start. Go to 2nd line for 2 merkins, reverse back. Continue until the 5th line for 5 merkins then reverse back. Modify with bear crawl instead of merkins. Not sure if anyone successfully did all these without rest.

YHC looked at his Garmin and knew that we would not have time for planned Mary which was “Thunderstruck”. I’m sure everyone was happy though.

Mary:
6 inch hold into hello dollys x15 IC
LSF x15 IC
Windshield Wipers x15 IC
Heels to Heaven x15 IC
American Hammers x20 IC

Announcements:
Aug. 24 @ Middle Creek Elementary voluntary work day, Christmas Party 2nd Saturday in Dec., 911 shirt order and event, Fry Daddy run charity event

T-Claps (Recognition):
Hats off to 187, Messi, H1N1, Emeril, Axe for completing the You vs. You challenge of 5 EC + 5 BS AO’s

Prayer:
Noah’s Ark and family, IR PAX, unspoken

Wow, what a week! If you really want a challenge, try doing something crazy like UvU challenge. Continue to develop fresh ideas to keep the PAX engaged. Don’t stop believing in yourself and know you can push harder in everything you do in life. Now, it’s time for a couple days of fartsacking. SYITG when I return.

BS Out!

New Town, New Group, First Q

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Last time First time

So I saw the Q spot was opened for To Be Determined late wendesday, so I decided I would make that my first Q in South Wake.  It started off grand, I woke up 8 mins late, apparently, the alarm was going off for 8 mins before I heard it and it did not wake the M (luckily).   Made it to womble with about 5 mins to spare.

FNGs: none

With no FNG’s we mosey over to the other parking lot for warm-ups.

Warm Up: 15 SSH, 10 Merkins, 10 Sir Fazio Forward, 10 Sir Fazio Backward, Good Mornings

Stay in the Parking lot for Thang 1
The Workout:

  • Thang 1: Classic Dora, 100 Merkins, 200 lbc, 300 Squats

Mosey over to the playground for Thang 2

  • Thang 2: 11’s from the playground to the path, Star Jumps on the path Monkey Humpers at the playground

Was a little gasses, so got a quick 10 count from Doc and seeing we hade more time mosey’d over to the shelter

  • Thang 3: 15 Erkins, 10 Left/right step-ups, 15 Dips Repeato 3x

Mary: Went round the circle for mary, which included, Freddy Mercury’s. Pickel Pounders, Homer to Marge, American Hammers, Wide grip Merkins and few others

COT
Count-a-rama:  6
Name-a-rama: 6 mehs
Announcements: 9/11 Stair climb coming up, South Wake shirt order, Carpex Hells Bells kettlebell workout moving to Downtown Apex at Soviern Grace Church. Still on Mondays at 5:30am
T-Claps (Recognition): You guys for raising ~7000 for Megs Smile last month
Prayer: Carpex Pax Frisco with some home struggles.

NMS:  As always it was a pleasure to led the Pax today. I encourage anyone who has not Q’d before to do it. I told the Pax at this workout that my 4th ever Q was when I went out to F3 Denver as part of the planting mission and lead a workout. I will be grabbing more Q’s as I get more familiar with the area, it keeps me sharp and engaged. I always remember that F3 says if you can’t Q it don’t do it. So if you are not a long runner like me, don’t do a long run, do what you are good at.  We covered 2 miles today betweens dora’s 11’s and mosey’ing in between locations. The pax will always help and be willing, that is what makes F3 great, as well as the mumble chatter and good-natured ribbing.

Strava Link

Land mine at Downtown Train

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FNGs:none
Warm Up: DT standard run loop, followed by Good-mornings, Windmills, Fozio Arm Circles, Imperial Walkers and Hillbillies all in 10 count. Finally 20 count of side straddle hops.
The Workout: Headed over to the parking deck where eventually we encountered a feces landmine. Good news, nobody stepped in it.

1st station: PAX all partnered up to do suicides while other was doing 4 exercises. Pax changed out when each completed the evolution of suicides. The  4 different exercises were shoulder taps (each time you hit your left shoulder was 1), low slow flutter ( each time left leg came up was 1), merkins, and WWII’s. All exercises were 100 reps in total.

2nd station: This is were we encountered the turd. PAX all grabbed some wall for Peoples Chair followed by Balls To The wall in an indian run type fashion around large pillar.

3rd station: Partners Wheelbarrowed to a pillar approximately 15-20 feet, PAX then did a 10 count of squats, partners switched out to next pillar (same distance) did 20 squats, partners changed out Wheelbarrowed to next pillar for 30 count squats and then the final Wheelbarrow was followed with 40 squats.

4th station: PAX walked over for some rest to just outside the parking deck and grabbed a retaining wall for 3 sets of 25 dips.

 

Mary: Each PAX did a 20 count of abdominal wall exercises.
Announcements: Watch out for human poop in the parking deck. If you poop in the parking deck please throw it out.
T-Claps (Recognition): Nemo EC for a couple of miles prior
Prayer: Pumpkin Spices son going off to college, mass shooting victims and unspoken.

 

Good work men!

BackBlast, BackBlast…TBD BackBlast

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FNGs: Nope
Warm Up: SSH x30, Standard Merkin x20, Daisy Picker x15, Sir Fazio 10F/B, Michael Phelps, 5 Burpees OYO
The Workout: First Q at TBD for YHC. After our first set of Burpees, we were off to form 2 indian run lines. Started off around the field path. At the Ivan lot, we circled up for some Run and Drops. YHC called the drops – roughly 10 or so. Back to Indian lines to the PL. Another set of Run and Drops, ending with 5 Burpees OYO. Mosey to Concession stand where we found some space and some wall. Group 1 BTTW, Group 2 10 count Burpees. Switch. Group 1 Peter Parkers, Group 2 BTTW. Switch. Speedy Mosey to ball fields. Group 1 5 Burpees, Group 2 sprint to center and shoulder taps for the 6 of Group 1. Switch. YHC had to modify here as I couldn’t figure out how to play catch up. When we all returned, 10 Burpees OYO. What I could figure out was another indian run. Back around the long way past Ivan again. Return to the tennis courts to find Mary.


Mary: There she was for a round of popcorn. 12 exercises (13 with my added triangle merkins). Arguable winner to Brony for the Thor’s Hammer.
Announcements: Q-Sheet awareness continues. If you are hesitant ask a Site Q, they would be happy to co-Q to get your feet wet.

Thank you Doc and Aquaman for letting me jump in. It’s an honor and a privilege to lead you #HIM.

T-Claps (Recognition):
Prayer: Noah’s Ark wife. Unspoken, YHC took us out.

Cave Man Workout

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ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain”  Credit: Uncle Rico     Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total).  Pax then made there way back to womble
Mary: Abs? I don’t think so.  Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow.  Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense.  The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness.  Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers.  We are here for you and willing to carry each others cross through life.