Tag Archive for: Abe

Last Call for Q School

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10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

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.

Be ready for CoT with announcements and prayer requests/praises

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

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!

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In Cadence On my Down

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The weather is finally starting to warm up but it was still a bit chilly this morning. We had a good turn out for the EC about 4 if I recall. I haven’t been out in a while for an F3 workout let alone Q the damn thing. So we warm up everything is fine. Mossyed over to the football field to do some erkins derkins and dips. As I start calling out the exercises and instructing how to follow me I ended up saying both ways “In cadence on my down”. It gave Woody a good laugh. Then I did it about two more times after that. Lol good times!

Warm Up:

  • Good mornings
  • Imperial Walker’s
  • Hill Billy’s
  • Sir Fazio Arm Circles
  • Mtn Climbers
  • Side Straddle Hop

The Workout:

  • erkins derkins and dips
  • Wall sits
  • 11’s – WW I’s & Air Squats

Mary:

  • Homer to Marge & pickle pounders

Q School: Session 2

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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

TBD if suicides are all fun and games

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FNGs: none

Warm Up: side straddle hop, imperial walkers, hillbillies, merkins, frankensteins, prisoner squats, sir fazio arm circles, seal claps

The Workout: 

PAX did a short Indian run to the opposite parking lot. Workout was suicides to the trees in the median. 1st Stop = 10 star jumps, return home, 2nd stop = 20 merkins, return home, 3rd stop = 30 star jumps, return home, 4th stop = 40 merkins. Return home. Work your way back down at 5th, 6th and 7th tree returning home each time. 

 

Mosey to amphitheater for some dips, step ups and erkins then continue on to rock pile.

Medium rock for some All about the Benjamins. 25 curls for the girls, 25 lunges, 25 squats, 25 lunges, 25 overhead press, 25 lunges, 25 chest press followed by 20 skull crushers and 20 ruh rohs. 

Trade rocks for some handheld size and perform static lateral and front raises as well as some static curls for the girls.

Popcorn Mary around the circle for 11 total exercises (Sorry Kosher!)

Announcements: Several on track for a 5 pack this week.

T-Claps (Recognition): Good work to those putting in the effort for the 5 pack

Prayer: Captain Kangaroo F3 Raleigh passed away. Koshers dad undergoing surgery. Bobby Bouchers family. 

Wide Right at Cletus

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FNGs: Yes! Welcome FNG Tom aka Wide Right! Buffalo Bills fan, Pikachu gets credit for the name. Crazy Ivan guys came over for the FNG naming convergence.

Warm Up:

SSH, Good Mornings, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Willie Mays Hays

The Workout:

THANG 1:

PAX moseyed to the old Crazy Ivan lot at the other end of the soccer fields. We did 11s with Wide Grip Merkins on one end, WW2 on the other end, PAX ran between ends of the lot, stopping about halfway down on the trip down.

THANG 2:

Mosey to amphitheater for 2 rounds of People’s Chair, Derkins, Dips, Heels to Heaven, and Chilcutt Plank Holds.

THANG 3:

Mosey to the rock pile, grab a medium to large rock. We completed curls for the girls, ruh rohs, wonderbras, chest press, skullcrushers, shoulder press, ground pounders, and bus drivers.

Mary:

Homer to Marge, Box Cutters, Low Slow Flutter, Pickle Pounder finisher

Announcements:

Free CPR class on Feb 7 hosted by town of Holly Springs at the Library, highly recommend. CPR can and has saved lives in F3!

T-Claps (Recognition):

Abe and Bleeder for picking up trash along their EC ruck today. Kudos to FNG Wide Right for coming out and putting in solid work on his first workout. Also kudos to Arby’s who posted at Ivan today and put in a 5 pack on his first week out in the gloom!

Prayer:

PAX running Uwharrie this weekend, Yogurt’s co-worker dealing with cancer. Sick and injured PAX.

Praise:

Turkey’s FIL Tommy rang the bell and is cancer free. Enron who was named at Cletus on a Friday in South Wake and is a North Raleigh guy now – his M was dealing with both breast and lung cancer and has been cleared!!! Also able to ring the bell!

Honored to lead, make it a great day, gents!

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A little confusion couldn’t stop us

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FNGs:

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

The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead. 

We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.

Mary: Popcorn Mary

Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.

T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!

Prayer: Best In Show had an unspoken, reaching out to a friend

OIG3

When Opportunity Knocks, Answer

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FNGs: none

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

The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.

We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.

At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.

Mary: Popcorn Mary and stretching / yoga to finish things off.

Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!

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Rocks and the Three Bears

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes

The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey. 

Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.

Mary: popcorn Mary followed by some yoga

Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!

T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus

Prayer: Woody’s friend Larry and his wife Kim

Answering the Bat Signal at Downtown Train

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BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.

FNGs: Nope

Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold

The Workout:

PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.

PAX sprinted length of the parking deck together.

PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.

PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.

Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching

Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays

T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.

Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out

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Pickle Beatdown at Cletus

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FNGs: Nope

Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays

The Workout:

Thang 1 – The Big Pickle:

PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.

Thang 2 – Bread and Butter:

PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.

Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats

Thang 3 – Variety Fresh Pack

PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…

YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.

PAX returned rocks and went back to the flag for Mary.

Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders

Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.

T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.

Prayer: Unspoken, Woody took us out