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That smell

/in /QIC:
PAX: , , , , , , , , , , , , , ,

FNGs: none

Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers

The Workout: 

Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.

Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify. 

All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”. 

Mary: American hammer, WW1, plank hold

Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church

T-Claps (Recognition): Turkey and Nickelback both have kids graduating college

Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis. 

UFO May 6th

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

Grateful Miles 12-16-23 U-Turn

/in /QIC:
PAX: , , , , , , , , , , , ,

Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

 

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Oh brother, where art thou?

/in /QIC:
PAX: , , , , , , , , ,

FNGs: Bellhop (brought to us by Jigglypuff from Carpex)

Warm Up: 0530 rolled around with no sign of Q, so Abe started things off with the warm up. Into was given to the FNG. SSH, Daisy pickers, Imperial Walkers, Hillbillies, Sure Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Breach took over for the first part of the workout. We moseyed over to the rock pile. Let’s if heavy lifting followed by a bear crawl / push the rock and lunge back.

Next, Woody took us over to the amphitheater where things got a little tense as we squared up with the Crazy Ivan crew. Woody had us do arm and legs including step ups, dips, durkins and People’s Chair. The rounds of burpees on our way back to start.

Mary: Kosher moseyed in for Mary and to face the music. Popcorn Mary to wrap things up.

Announcements: Take care of yourselves out there, we aren’t invincible.

T-Claps (Recognition): PAX for stepping up and leading in turns.

Prayer: Wild Turkeys friend who passed away and his family.

New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , , ,

FNGs:  none
Warm Up:  Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout:  12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…

Scores resulted in burpees, LBCs, star jumps…

Some very nice plays on the pitch!  Well done.

Mary:  static stretches OYO
Announcements:

PAX in attendance helped Gump and YHC name this AO;  we offered up three choices with an honorable mention:

Choices:  Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus).   Not sure if the PAX were thrilled with our top 4.  Regardless, U.F.O. was a near unanimous vote.  Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.

Going forward, each Q will determine the abbreviation.  Let’s have some FUN with it.

Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight

Change of Command:  Nantan – Thank you Pikachu!  Welcome Breach!

 

Q-School next Sunday at 1400.  See Banana Seat.

 

T-Claps (Recognition):  All the PAX who came out this AM

Prayer:  YHC took us out.  UNSPOKEN.
Honored to lead. -Dauber

SEVEN is your lucky number

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , , ,

24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

Dude Parked by the Track

/in /QIC:
PAX: ,

Beautiful morning with perfect weather.  I ran from home to Tiger Blood and arrived to see no one in the parking lot.  Soon after I received a text from Bobby Boucher saying that he was parked at the track.  So off I moseyed.

PAX: Bernie, Bobby Boucher

FNGs: Zilch

Warm Up:

  • Mosey to track
  • SSH – 25 IC
  • Stationary Lunge Twists
  • Alternating Curtsy Lunges
  •  Leg Swings
  • 0.5 mile jog with 10s stride

The Workout:

Pretty straightforward.  5 x 5:00min intervals at threshold to long interval pace with 3:00 min walk/run recovery

Mary: No core.  Stretching

Announcements:

  • None

T-Claps (Recognition):

  • Bobby Boucher for first interval workout

Prayer:

  • General

Was It Strawberry?

/in /QIC:
PAX: , , , ,

Beautiful morning with perfect weather.  I ran from home to Tiger Blood and arrived to see the Pax ready to go.  Some chatter for a couple minutes and off we went.

PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu

FNGs: Zilch

Warm Up:

  • Mosey to track
  • SSH – 25 IC
  • Stationary Lunge Twists
  • Alternating Curtsy Lunges
  •  Leg Swings
  • 0.5 mile jog with 10s stride

The Workout:

Pretty straightforward.  5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery

I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey.  Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry.  Hence the title.

Mary: No core.  Stretching

Announcements:

  • Hilltop-Needmore CSAUP

T-Claps (Recognition):

  • Boy George with a strong effort while still recovering from Barkley’s Fall Classic

Prayer:

  • Fumunga’s neighbor recovering from stroke (no brain damage but some paralysis)
  • Lipstick’s wife’s pregnancy (dealing with not being able to sleep well)
  • Pickachu’s church member passing to Covid

AGS Run, Ruck & Dreams

/in /QIC:
PAX: , , , , , , , , , , , ,

FNGs: None
Warm Up:  Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout:  Pre blast called for a counter clockwise run around Bass Lake (~5 miles).  Still recovering from a knee issue, I opted to add a ruck (~3 mile).  Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike.  Sometimes it is better just to listen and take things all in stride (pun intended).  We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary:  She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swap…show up in numbers this week!  help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer:  Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX.  UNSPOKEN.  YHC took us out.  2nd F Starbucks and the Neuse Golf Course.

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Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.

Round and round and round

/in /QIC:
PAX: , , , , , , , , ,

FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries