Tag Archive for: Banana Seat

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!

Building Hulk Arms

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17 PAX came out to a brisk and clear 40F morning in the gloom to take partake in my first Q!

Warm Up:

Mosey around the track for a 1 lap warm-up.

Good morning x 10 IC, SSH x 20 IC, Cotton pickers x 10 IC, Fazio Arm Circles (forward and back) x 10 IC, Michael Phelps, IW and HB x 10 IC

The Workout: Bring the PAIN!

Began with 5 slides in a basketball defensive stance followed by one burpee.  Rinse and repeat adding an additional burpee each time until the roundabout was reached.

Mosey’d to the rockpile and each PAX picked out a rock and circled up for some heavy lifting.  Q called an audible and had PAX rotate to the right and workout with another PAX’s selected rock.  Proceeded with the workout – Curls for the girls, overhead triceps, ruh-rohs, and rock merkins (10 with left left hand on rock and switched for 10 more with right hand on rock).

Returned rocks and mosey’d to picnic shelter for some irkins, dirkins, merkins, and dips.  Performed 10 count of each exercise IC.  Some mubble chatter about a 10 count but Q continued on with a rinse and repeat.

Finished out the beat-down with three rounds of Balls to the Walls and Preacher Chairs for 30 seconds each exercise.

Mary:

Around the horn for 10-count exercises: diamond merkins, box cutters, LBCs, low slow flutters, burpees, WWIIs, pickle pounders, reverse LBCs, boat canoes, homer to marge, Freddie Mercuries, burpees OYO, mountain climbers, Carolina wine mixers, X-Men crosses, finished with 3 burpees, 2 merkins, and 5 WWIIs
Announcements:

Prayer: Ausfart, LED’s coworker, PAX looking for job. Families celebrating first Christmas without loved ones.

2nd F provided by Lipsync – coffee and donuts

 

 

GunSlinger

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Warm Up:

Quick lap around the parking lot
Circle Up
Side Straddle Hop
Good Morning
Arm Stretches
Fazio Arm Circles

The Workout:

The was some new workouts so yours truly demonstrated them before we got started.

New Exercises:
Bent Press
GunSlinger
Also talked about Single Arm Snatch Form

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
Indian Run around the parking Lot

30 Kettlebell Swings
5 Bent Press Each Arm
10 Each Arm Seated Kettlebell Shoulder Press
John Cusack Around the Parking Lot

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

5 Single Arm Snatch Each Arm
15 Sumo Squat High Pulls
5 GunSlingers Right Arm
5 GunSlingers Left Arm
5 GunSlingers Right Arm
5 GunSlingers Left Arm
10 Forward/10 Reverse Figure 8s

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

10 Shoulder to Shoulder Press
20 Midget Love Handles Each Side

Mary:

Yoga Stretches:
Cat/Cow Pose
Pidgin Pose
Runner’s Pose

Announcements:

CSAUP Tomorrow Morning 6 to 10
Christmas Party at Midgets Tomorrow

Prayer:
Peeping Tom’s Grand Mother
Double D Father and Wife
Crablegs
Ausfart