Blue Water – F3 South Wake

13 at Purple Cobra for a long minute of exercises

August 27, 2019/in Purple Cobra /QIC: Foghorn
PAX: 187, Augmented, Axe, Blister, Blue Water, Deadbolt, DoubleD, Dumbo, Foghorn, Mookie, Rut, ShamWow!, Warbucks

FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive. Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw. 1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD. I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

How hard can it be? This is a limited run AO

January 16, 2019/in AO Post /QIC: Lipstick
PAX: Banana Seat, Blue Water, Crimson, Disco Duck, Dustbowl, Earhart, Ezkiel, Hanson, Hi Liter, HoneyComb, Hot Tottie, LED, Lipstick, Mohack, Moore, Nanjago, Peeping Tom, Pikachu, Rachet, Red Ryder, Revere, Runny, Sparten, Straight Cash, Sub, Theismann, UTI, WWW, Yogi

Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex. Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point. YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back. 2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once) 3rd exercise Bear Crawl Burpees. Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee. Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs. Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start. Mosey over to church and grab some wall. YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

Disney Qswap

January 14, 2019/in Disney /QIC: Pablo
PAX: 187, Blue Water, Breach, Brony, Chipper, Chips, Coal Ash, Cowboy, Dawgpound, Deadbolt, Emeril, Foghorn, Lipstick, M4L, Moby, Nemo, Pablo, Pac-Man, Peak Week, Roger Roger, Rut, Shut In, Slide Rule, Staubach, Term Paper, Warbucks, Yoda, Yoga Mat

33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap. Q was Shut-in. Backblast is from memory and a few days old. If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises. Run around the big lot stopping at the islands to conduct hand release merkins. Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back. Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

Catnip

January 7, 2019/in Paradise City /QIC: Skidmark
PAX: 187, Aquaman, Bambi, Banana Seat, Blue Water, Breach, Brony, Bulls Eye, Chips, Cowboy, Emeril, Foghorn, Full House, Hello Kitty, Lipstick, Lucky Charms, M4L, Pablo, Particle Board, Patch, Pikachu, Pumpkin Spice, Red Ryder, Sharapova, Shredder, Skidmark, Staubach, The Natural, UTI, Wiggly, WWW, Yogurt

#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.

F3 Dad’s Camp_8_18_2018

August 20, 2018/in AO Post, Convergence /QIC: Emeril
PAX: Blue Water, Brony, Burnout, Chips, Emeril, Java, M4L, Roger Roger, Sausage Party

Warm Up:

SSH, Imperial Walkers some other stuff I can’t remember

The Workout:

5 different stations led by 5 different PAX. Two stations included the PAX’s 2.0

Mary:

Circle up in smaller groups to name the 2.0 FNG’s

Announcements:

N/A

Prayer:

See CHiPS video when he posts it.

The Murphy

June 26, 2018/in Tea Time /QIC: Skidmark
PAX: Blue Water, Buttjoint, John Deere, Pikachu, Rams, Skidmark

6 Pax took to the playset at Womble for the weekly tribute to Michael Murphy.

EC: John Deere

Vests: Skidmark

Warm-up: First Mile

100 Pull-ups

200 Merkins

300 Squats

Mile 2

Announcements: 4th of July at Disney. No Thunder Wednesday July 4.

Prayers: Skidmark looking for a job

Nemo – My #1 Fan

June 21, 2018/in Disney /QIC: Nemo
PAX: 187, Blue Hen, Blue Water, Breach, Buford, Crosby, Foghorn, H1N1, Kid Cracker, Nemo, Pablo, Peak Week, Peeping Tom, Skidmark, The Natural, WebEx, Yogurt

Pax of 17 showed up in the stifling late week heat as the summer solstice was taking place at Middle Creek as Nemo was back on the Q. Not sure it counts as FNG but the Nemo fan made an appearance to stress the message of importance about hydration and exercising responsibly during the summer heat. EC credit to 187 (check that pace), Skidmark and Crosby.

Warm Up: On the jog we headed around the main fields but veered off down the greenway and circled up along the main road for SSH ICx15, Good Mornings ICx10, Fazio Arm Circles ICx10 front and reverse, and a series of arms/shoulders/chest stretch.

The Workout: On the jog we headed to the wood rails along the entrance to the start and set up shop for a round of assisted deep squats offset with merkins. 10 count of each and we went 5 rounds. Included a bonus 5 burpees in the middle as H1N1 rolled up a couple minutes late. On the jog around to what I like to call the lower lot, we set up on the benches for a round of dips offset with squat jumps and merkins. 10 count of each and we went 4 rounds with a recover jog around the lot between rounds 2 and 3. On the jog back to the main field we set up for SSH ICx30 then a round of Jack Webbs at a 1:3 ratio (1 merkin then 3 air press). We pushed this to a 10:30 count.

Mary: Plank-o-rama with plenty of time to work in some tough exercises, each man on a 10 count or IC.

Announcements: Nemo will be out the next 2 weeks so Tha Natural has your Q next week and Yogurt has your Q the week after. July 4th convergence will be at Disney. Plenty of great options Fri so post (EC Murph at Womble, Crazy Ivan, Cletus, Sheepdog all in play). Reminder to exercise smart in this heat – be aware of your condition and rest as needed, hydrate throughout the day.

Prayers: A reminder to take time to listen to others and see any signs. Praise for how F3 guys step up as needed, for each other and for the community. Plenty of unspoken. YHC took us out in prayer.

HOT Tea Time

June 18, 2018/in Tea Time /QIC: Pikachu
PAX: Blue Water, Build A Bear, Pikachu, Sea Dog, Spam

5 Pax gathered in 90+ degree humid weather for some hot tea time action. Spam dragged an FNG out (and they biked over to boot) so disclaimers were given and we went out for our first mile.

The Thing (No surprises here…..Murph city)

The pax hammered away at the sets and shirts did not last very long. We wrapped up all of our sets and did a great job getting the six for the remainder of the sets – 2nd mile was ran and we were done inside of 45 minutes. Very impressive considering the temperature.

Announcements

4th of July Convergence – Carpex is also hosting 1776. South Wake 1776 is at Disney AO at 6:30am.

Prayers

Snots in Carpex for a speedy recovery. Crab legs.

FNG Sea Dog took us out.

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