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Masons in Training

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

FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills

The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.

Following the warmup, each PAX was given two bricks to care for for the remainder of the workout. 

PAX cusacked from the parking lot to the near corner of the soccer field track. 

  • 25 Bench presses in cadence
  • 20 manmakers in cadence
    • Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
  • Dying Cockroach

PAX then bear crawled with their bricks to the first field light pole.

  • 20 bent over flys IC
  • 20 CFG IC
  • 20 Tricep Extensions
  • Big Boy Situps

PAX Traveled with arms at 90 deg in front to the next light pole

  • 20 Bus Drivers IC
  • 20 Deadlifts IC
  • 20 Hammer Curls IC

PAX bear crawled to the mid-point of the far parking lot

  • 20 calf raises
  • 20 gunslingers
  • Partner wheelbarrows to the opposite side of the parking lot – switch
    • Wheel PAX transports bricks

Cusack to the next corner of the field

  • 10 manmakers in cadence
  • 10 dying cockroach
  • 10 bent over flys

Bear Crawl to the next light pole

  • 20 CFG IC
  • 20 Tricep Extensions
  • 20 Deadlifts IC
  • 20 Big boy situps

90 deg carry to the picnic shelter

  • Side shuffle preachers chair
  • 15 set ups per leg
  • 1 min of punches

Cusack to the flag

Mary: None

Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember. 

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Cozy Bed Season

/in /QIC:
PAX: , ,

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps

The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.

We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.

Indian-run around the soccer field back to start.

Mary: Popcorn Mary, twice around.

Announcements: Holly Fest sign up, learn CPR

Prayer: Clunker’s daughter, Davis’s family

Yeehaw’n through 1985

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

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

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Comparing rocks

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

FNGs: none

Warm Up: SSH, Daisy pickers, imperial walkers, 5 burpees, hillbillies, Sir Fazio Arm Circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile where PAX were instructed to get a mediumish rock for a good deal of reps. We circled up at the amphitheater.

Curls for the girls in cadence x30, Tris for the guys in cadence x30, ruh rohs in cadence x30, squats x30, WWIIs x30. Dropped the rocks and did a bear crawl down the sidewalk to the library door then mosey back.

Round two was the same but the counts dropped to 20. Round the saw counts of 10. Returned our rocks and moseyed around to the semicircle parking lot.

PAX lined up on their six for Guantanamos. We got two rounds in as we went almost all the way around the semicircle. On our way back to the start, we lunge walked past the book drop-off.

Mary: popcorn Mary took us right up to time.

Announcements: parking lot Coffeeteria (thanks to BnB) after the workout at Cletus/Crazy Ivan this Friday, stay hydrated and learn CPR

Prayer: Gizmo’s mom, man that Plunger saw at the golf course

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Not so yellow brick road

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

FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

5 Year Anniversary Q – Gamecock gave ’em 9 inches when they really only needed 6

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

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.

 

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Cletus

Irrelevant bug facts and a Personal Anniversary

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

FNGs: No

Warm Up:  SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps

The Workout:  7’s in the parking lot – Doubled up burpees on both ends…lol

Simple stuff today.  Set up stations under the covered picnic table area:  People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.

The timer was my homemade Quadzilla tire sled pull.  PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate.  We got two full rounds in.

Mary:  YHC called box cutters then opened it for popcorn:  Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.

Announcements: Trash pick up and backpack donation that Abe is collecting for

T-Claps (Recognition):  YHC share with the group that today is his 4-year sobriety anniversary.  In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different.  A time for reflection, praise and the sincerest of gratitude.

Prayer:  The usual

rain

What’s a little rain?

/in /QIC:
PAX: ,

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: 
Thing 1: EMOM 5 exercises / 5 rounds
– 8 burpees
– 15 deadlifts
– 15 box jumps
– 15 kettle bell swings
– 15 goblet squats
– 30 sec jog around playground for recovery

Thing 2: 3 rounds of alternating People’s Chair / Urkins

Mary: WWIIs and Mountain Climbers

Announcements: F3SW Picnic June 24th

T-Claps (Recognition): Pumpkin Spice for braving the rain and keeping me accountable.

Prayer: Pumpkin Spice’s family 

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The Bowler Runs 4 The John

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

FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements: 

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

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Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job
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100 emoji

/in /QIC:
PAX:

FNGs: none

Warm Up: Warmed up on the commute over.

The Workout: YHC was the only PAX this morning, so I called an audible. 5k while picking up trash. For every piece of trash, one merkin and one squat were performed (squat was to pick up the trash). Managed to get 100 pieces of trash (ended up being about two grocery bags’ worth), 100 merkins and 100 squats before calling for time.

Announcements: Picnic on June 24th, CSAUP TOMORROW!

Prayer: neighbor’s brother