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Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

45 minute Abs

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16 pax showed up on brisk 34 degree day. 8 for EC.  Was a pleasure to lead this am.  Thanks for the support.

Warm Up:Jog over bridge to lot. 20 SSH IC, 10 Good Morning, 20 Fazio arm circles, 10 IW, 10 Hillbillies, some hip and lower back stretches, 20 LBC IC.
The Workout:On side of hill did clock merkins 5 each at 12, 3,6,9,9,6,3,12.  7’s – 7 lbcs, run up hill backwards, 7 dips. 7 times.back over bridge to rock pile.  Did some sort of Indian run jack webb. In a line we did 1 curl 3 overhead press, passed rock to left and repeat until through the line. To tennis courts we went. Circled up and did Captain Therkins to 7. 1 big boy sit-up,4 American hammers IC, 5 merkins. Repeat to 2,8. 3,12 etc.. 10 burpees, 10 heels to heaven, 10 Freddie mercurys, 20 one leg homer to marge.

Mary: was incorporated in workout.
Announcements:carpex F3 dads 9am bond park, March 30th convergence pulley park 7am 6am EC.
Prayer: fedex son Stargazer, shredder, crablegs and his buddy’s family. 9 yr old Jameson( movement to perform random acts of kindness this week). All other non communicated prayers.

I apologize id I missed something

Recovery From Wrightsville

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EC: Dawgpound, Cowboy, Emeril, Dumbo, Skidmark, Full House, Yogurt

Warm Up:

Stroll around the parking lot. Making various stops for the following exercises.

30 Cadence Count Side Straddle Hops
20 Cadence Count Good Mornings
10 Cadence Count Hairy Rocketts
10 Cadence Count Sprinkler
10 Cadence Count The Chinook
10 Cadence Count Daisy Pickers

The Workout:

1 round

Bottom of the Ramp
Jack Jack Webs from 1 to 7; 1 merkin, 1 plank jack, 3 air presses

Up the Ramp
El Capitan – Halfway up the ramp

Box Office
20 Cadence Count Balls to the wall
15 Cadence Count Moroccan night clubs
15 Cadence Count Randy’s

Corner
Jump Squat holds – Jump squats and Al Gore Countdown from 10 to 1

Basketball Court

10 Irkins
10 Derkins
20 Dips

Ran to the bottom of the parking lot
Opposites attract — Bear Crawl 2 spaces, Crawl Bear 1 space

Mary:

Dolly
Homer to Marge
Gas Pump
Homer to Marge
Hundreds.  We tried.  Need to work on this one
Homer to Marge
Absolution
Yoga Stretches
Downward Dog
Runners Pose
Pidgeon Pose

Announcements:

Tobacco Trial race Sunday or is it Saturday. There is some confusion amongst the pax.
Dumbo Virgin Q at Disney this week.
ShamWow! and Aquaman going for the Fritter… They will love Friday

Prayer:

All pax recovering from injuries. Shredder and Buford
Crablegs
Crablegs friend, from North Raleigh, passed away

U-Turn

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Warm Up:8Pax’s showed up as the rest of the group got ready for the half and full at Wilmington.
The Workout:standard U-turn
Mary:NA
Announcements:Wilmington Race today
Prayer:The family of crab legs buddy that past away yesterday. Injury free race for the Pax. 1st responders.

That’s Good Periformus

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YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching.  Something to just get the blood moving and the legs working lightly.

But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp.  YHC regrets this decision immensely.

Warm Up:

  • Run the lines
  • SSH x20
  • Imperial Squat Walkers
  • Mountain Climbers, Plank Jacks, Merkins

The Workout:

Part 1:

Mosey to the wooden fence for a Merkin Ladder:

  • Bottom rung, 1x Derkin
  • Top rung, 1x Derkin
  • Top rung, 1x Irkin
  • Bottom rung, 1x Irkin

Repeat, going up to 5x

Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)

Continue Merkin ladder, 6x-8x

Return via Broad Jump, Lunge Walk Burpees

Finish Merkin Ladder, 9x, 10x

Part 2:

Head to playground.  Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4.  Merkins were a terrible idea, so a double audible was called.

Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:

  • 10x Star Jumps
  • 10x LBC in Cadence
  • 5x Burpees

(that’s 3 rounds of hangs)

Part 3:

Bear Crawl Stretch: Line up along path.  PAX in back bear crawls to front.  Everyone else holds a single stretch.  Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo

Mary:

Round robin on the 10 count.  Yes, Lucky picked burpees.  No, we were not surprised.

Announcements:

ShamWow was our 6.  He’s only been coming a couple months, but F3 has definitely scratched an itch.  He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc.  Don’t always need the whole crew to show up.  I strongly agree.

Handing off Site Q duties to Da Business.  Good luck, and it’s been an honor to lead for the last year!

Prayer:

Shredder’s under the knife this morning.  Stay safe this weekend at the beach!

 

90210 Firestarter

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Warm Up: SSH, Daisy Pickers(beneficial Pace) , stretch legs & Arms

The Workout:Mosey & stop between Lower Pavillion & Top of BB field stopping to do:

In-between each set do 2 Double M’erkin Burpees (20 total)

10 each

Monkey Humpers

Donkey Kicks

Squats

Diamond M’erkins

LBC’s

Brian Boitano’s

Seated Toe Taps

Shoulder Taps

Low Slow Flutter

Repeat 10x

Mary:

Protractors to FireStarter by The Prodigy

15/45/15/45/90/30ish/15/45

Announcements: FB/Slack

Prayer:Our Crew/ Our Country

Rest up now ya hear

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It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.

EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer

Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree

Standard warm up lap

Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC

YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.

The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.

Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins

Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.

It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.

YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose

Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link.  Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.

Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken

YHC took us out.

No Rain at Paradise City Although it was Rainmakers Birthday

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During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards.  After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/.  Feel free to add your comments and thoughts to your favorite social media forum.

 

Now on to what happened.

5 PAX showed for the normal EC route.  Emeril, Yogurt, 187, Skidmark and YHC (Cowboy).  It feels kind of odd running with no rain.

Warmup:

PAX took a light jog around Ting park with the following stops and exercises:

Ticket Office

  • SSH in Cadence x 20
  • Windmill in Cadence x 10
  • Good Morning Cadence x 10

Basketball Court

  • Fozzio Arm Circles Forward x 10
  • Fozzio Arm Circles Backward x 10
  • T-Claps x 10
  • Monkey Humpers x 10

The Workout:  

After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot.  On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning).  At each corner the following exercises were performed:

  • Burpees x 5
  • Squats x 10
  • LBCs x 20

We repeated this for 3 laps with some looping back for extra to pick up the six.

With little time left we headed to the top of the Ting Ramp where we split into 2 groups.  1 group did BTW while the other group ran ½ way down the hill and back.  We then switched and repeated.  We then headed back to the basketball court for Mary

Mary:

YHC grabbed his phone and then settled into a quick session of Mary.  The following exercises were completed:

  • Low Slow Flutter x 15
  • Pickle Pounders (called by 187) x 10
  • Merkins (called by Packman) x 10

It was great to be given the opportunity to lead.

Announcements:

  • Its Rainmakers Birthday. If you see him today wish him Happy Birthday
  • 2.0 Workout on Saturday was great. Will need a couple of PAX step up and Q future workouts.  1st Saturday of every Month.

Prayer Requests:

  • Family known by PAX who lost a child
  • Prayers for Health this week
  • Unspoken

Taper Mode Edition

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Great turnout for U-turn this morning as Pax are gearing up for WB and Tobacco Road. 187, LED, Sliderule, Warbucks, Boy George, Skidmark for some extra miles at the beginning.

Warm Up: some quality dynamic stretching
The Workout: standard 5 mile loop and picking up the 6.
Mary: coffee and stretching
Announcements: WB I think is next weekend. 5k Friday night for Crablegs. Wear red. Banana Seat will post details. 2.0 workout.
Prayer: lots of pax with injuries. Buford, shredder, Double D, Crablegs. Recent losses of family and friends. Lipstick’s mother in law. Too many. Enjoy the time with 2.0 today. We are blessed.

Tower of Power/Pain

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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy