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Square Up

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Four PAX showed for a “wing it” beat down by YHC. Sometimes you are not sure what you want to work out but veteran Q’s should be able to easily show up and deliver. This is how it went.

Warm Up:
Jog around the parking area with some carioca’s, high knees and butt kickers.
Square up for warm up exercises.
SSH x40 IC (speed up after 25)
Windmill x15 IC
IW x15 into HB x15 IC
Lower body stretches into upper body stretches

The Workout:
Pair up. Mosey over to the blacked out baseball diamond.
Round the bases with partner carry. Switch partners back at home plate.
Wheel barrow around the bases. Switch as needed. Repeat so each PAX completed the bases. Squat hold for the six.

You know I’m all about that base…
Broad jump to advance to each base with an exercise together at each.
1st base – 20 Merkins (good form)
2nd base – 20 Plank Jacks IC
3rd base – 25 Gorilla squats
Home – celebrate with 10 burpees OYO (good form)

Rinse and repeat but advance with lunge walk

Improv – Headed to dugout in the lower field where pull up bars are located
Partner 1 does 5 pull ups while P2 AMRAPs dips on bench. Switch. 4 rounds of each

Mary:
Mosey back up to the flag for some quick mary.
LSF x20 IC
In and Outs x20, six inch hold at end
Rosalita’s x20 IC

Verse:
James 1:5 NKJV
If any of you lacks wisdom, let him ask of God, who gives to all liberally and without reproach, and it will be given to him.

Announcements:
See FB and Slack

Prayer:
Modify’s mom passed away, Raleigh PD shot last night, Buford’s recovery, DD family, Burt’s mom with breast cancer.

Norm took us out. It was cold but not too bad. Thanks for posting gents!

BS Out!

Are There Possums in Cary?

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25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

Catnip

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#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.

We Pickle Pound This Town

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U-Turn

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17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.

Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs

Christmas Time at Mutiny

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Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi).  Welcome to 2.0 FNG – Sweep!

Warm Up: Lap around the track.  SSH IC x 10, good mornings IC x 10, IW and HB IC x 10
The Workout:

Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun!  Rinse and repeat after each round.

C  – Curls for the girls x 15 IC

H – Heavy Freddie’s x 15 IC

R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between

I  – Indian run around the field carrying rock

S – Squerkins x 10 and then switch with partner

T – Turkish getups with rock, 10 on each side

M – Merkin mania (diamond, regular, and standard) x 10

A – Al Gore with rock for 60 seconds around the horn

S – Smurf SSH

Mary: Round the horn each Pax called an exercise x 10
Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code).  Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details)
Prayer: Families celebrating first Christmas without loved ones.

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Twinkle and Shimmy

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18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

Mission Impossible @ Possum Trot

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Warm Up: Run around the tennis courts to the snack shack.  20 SSH, 10 Good Mornings, 10 Cotton Pickers, 10 Fazios F/B, 10 HB, 10 IW, Left over Right and Back stretches.  Lined up on ramp, PAX executed 10 strides adding 1 burpee, continued until 5 burpees (5!) were met after alternating strides facing fence and then facing the RR tracks.  PAX continued up the ramp with window openings, Frankensteins and Butt kickers.  Mosey to parking lot to grab coupons.

The Workout:  PAX of 11 counted of by 3’s and formed three groups.  Q had four index cards each having a specific mission to accomplish by the PAX.   Missions were labeled A, B, C or D.   A group leader chose an index card.  Last group that chose a card, chose their coupon first from below.  Q reminded PAX to choose wisely.  Group then read each card with its specific mission.  Clarifying instructions were given by Q.  PAX began their individual mission as a covert unit.

Mission A:  200 LBC, 200 Merkins, 200 Squats.  PAX carry coupon around the outside (oops) of the tennis courts 4X.  PAX were told they could work together meeting their number of reps.  This group finished early and helped PAX on the tennis court with their mission.  PAX executed additional exercise including monkey humpers, pickle pounders, etc.

Mission C:  Not chosen.  Details saved for another adventure.

Mission D:  200 Starjumps, 200 Shoulder Taps, 200 BTTW in cadence.  PAX carry coupon around four corners of tennis courts.  At each corner, PAX dropped coupon, executed 1-4 burpees at each corner until completion.  PAX excited this 4X.  Some confusion re: executing reps individually or together.

Mission B:  200 Dips, 200 Leg-ups (alternating L/R), 200 Erkins.  PAX carried coupon from parking lot to snack shack and then back to the parking lot 4X.  This group decided to carry the coupon together resulting in needing more time to accomplish their mission.

The remaining PAX from Mission A and D joined their fellow operatives near the snack shack Mission B. helping them complete their mission.

Enthusiasm was very high so more exercises were added included  10 count dips and erkins.  Q had PAX mosey to the wall and performed the following exercises in 20 count cadence:  LBCs against the wall, arm chair and BTTW.  Rinse and repeat.  PAX grabbed all of the coupons and formed into their original mission groups.  Handed off the coupons to each member in their group while heading back up the ramp to the parking lot in a semi Indian run/walk.  Mission Accomplished.

Mary:  Q asked for any virgin Q support to help lead Mary.  Two PAX voulunteered (Modify and Beater) but Modify won out.  Modify lead us in Mary with the following 15 count core exercises:  Freddie Mercury, Homer to Marge, Box cutters, WWIIs, low slow Flutters, Winemakers.  Excellent job stepping up.  Being prepared and ready to step in is essential to leadership.

Announcements:  Messi (2.0) will Q again next Monday at Mutiny; F2 at Stick Boy

Prayer:  Ausfart, Double D’s wife and dad, Brexit’s friend who passed, spoken and unspoken.  Dovetail stepped up and lead us out in Prayer – Thank you!

Q – Dauber (Honored to lead you men in the gloom)

Pffffttttt….. You Call That A Tag!?

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Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly.  I remembered all of the workouts and counting was on point.

  • 4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
  • 11s – Star Jumps > Sprint > Mountain Climbers
  • 4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
  • Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂  Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

  • #MumbleChatter about Purple Cobras being closed next week for Christmas Day.  I hear Average Joe’s might be open…
  • Brickhouse’s son has officially left for service with the Marines
  • Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
  • M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

  • Mike Lee, Pastor at Hope
  • Double D’s wife, recovering from surgery
  • Noah’s Ark headed for surgery

  VS  

NO CONTEST!!! – UTI WINS!