BackPage – F3 South Wake

Record Attendance at Ivan

February 8, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: BackPage, Blue Hen, Brony, Dauber, Dawgpound, Deadbolt, Dumbo, M4L, Moby, Mookie, Motor Boatin', Nemo, Pablo, Particle Board, Peak Week, Pikachu, Pumpkin Spice, Sandlot, Shooter, Skidmark, Slide Rule, Wiggly

It was a big day. Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle. Audible to the following Dora to get things started.

Partner Up. Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses. While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following. I’m going to miss something so I apologize ahead of time.

10 Man O Makers. Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups. This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.

BackPage?!? At Crazy Time!

February 8, 2019/in Crazy Time /QIC: Pikachu
PAX: BackPage, Deadbolt, Mookie, Pikachu, Skidmark

YHC heard the Nantan had a friend HC’d – he didn’t expect to have 5 show up at 0430, including one blast from the past.

Warm Up:

1st mile
The Workout:

YHC, Deadbolt, and Mookie did Crazy Time as perscribed. Skidmark and BackPage modified but still put in work.

100 Burpees

200 Shoulder Tap Balls to the Wall

300 LBCs
Mary:

No 2nd mile happened – we were pressed for time to make Crazy Ivan
Announcements: N/A

Prayer: We were taken off and were off to Crazy Time.

I said to do this but I meant for you to do that

October 25, 2018/in Disney /QIC: Emeril
PAX: BackPage, Chips, Crab Legs, Dawgpound, Emeril, Farva, Forceps, Lipton, M4L, Orphan, Pablo, Peeping Tom, Puddles, Warbucks, Yogurt

Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s. Bottom of the parking lot do x1 Merkin. Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs. Still in teams of 3. 1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat

Sharknado – I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

Ummm Ultimate Mutiny Monday Madness

September 3, 2018/in Mutiny /QIC: Gump
PAX: Aggie, BackPage, Banana Seat, Beater, Cha Ching, Charmander, Cowboy, Dauber, Dovetail, FedEx, Gump, H1N1, Kid Cracker, Modify, Norm, Patch, Pikachu, R22, Stargazer, Stovepipe

Labor Day Murph

September 3, 2018/in Tea Time /QIC: Pikachu
PAX: BackPage, Pikachu

Only one pax took Pikachu up on his offer of a pre-ultimate Murph. No FNGs so we were off.

Warm Up:

1st Mile
The Workout:

100 pull ups

200 merkins

300 squats
Mary:

2nd Mile
Announcements:

N/A – Ultimate began!
Prayer:

N/A – Ultimate began!

I’m on Top

August 17, 2018/in Cletus /QIC: 187
PAX: 187, BackPage, Deadbolt, Doc, Dumbo, LED, Lucky Charms, Pablo, Patch, POTS, Wrangler

Warm Up:

Started with a jog to East Parking Lot with backward and karaoke. Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.

The Workout:

Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each. Patch said to Doc “I’m on top”…

Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC

Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.

Jail Break to Tennis Courts

Mary: Plank -O-Rama – each PAX called an ad exercise.

Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index

Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey

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