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Everyone Needs a Little Mercy

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A beautiful weather morning for 13 HIM to show up at the “Happiest AO in SouthWake”. YHC had pre-blasted that loud voices would be heard during a few audible exercises at Disney today. YHC had also heard that a decent contingent of Disney regulars had a pretty stationary (albeit painful) beating at Possum Trot the day before, so I decided to keep the feet moving. Fairly certain we got a bit over 2 miles.

FNG’s: None
Warm Up: SSH x 40IC, Good Mornings x 20IC (always a crowd pleaser), Sir Fazio Arm Circles (F/R) x 10 IC.
The Workout: Counted off by two’s and formed two lines for a lengthy Indian Run to the front of the high school by the circle. Group 1 would bear crawl around the circle, while Group 2 did AMRAP dips on the nearby benches. We then rotated. Now it was time for voices to be heard. We stayed in our groups and each group took a turn doing an Indian Run line from the circle up the hill of the parking lot and return, while the other group did the “loud call”  AMRAP exercise. Warbucks called for group 2 to do Pickle Pounders while Group 1 was gone. Roger Roger called for Group 1 to do WW2’s while Group 2 was gone.

We basically repeated this sequence in a couple more spots on our travels today. Next, we went to the bottom of another hill around the side of the high school. Each group took a turn sprinting up and down the hill with 5 Star Jumps at the top. The group waiting did AMRAP LSF’s.

Back to the Indian Run lines…this time to the Abyss. Once again, Groups took turns going down the stairs and returning, while other group did the “loud call” AMRAP exercise. At the bottom of the Abyss, groups did Mickey Mouse Merkins.

Round 1: 3 Mickey Mouse Merkins at the bottom, Group 2: Burpees at the top, Group 1: Hand-Release Burpees at the top.

Round 2: 5 Mickey Mouse Merkins at the bottom, Group 2: Homer 2 Marge at the top (as Bondo said…everyone needs mercy sometimes), so Group 2 returned the favor this round.

Final Round: 7 mickey Mouse Merkins at the bottom, Group 2: Shoulder Taps, Group 1: Star Jumps.

We did one final whole group Indian Run back to the flag for Mary.

Mary: Zebra Kicks x 20IC, LBC’s x 20 IC, Box Cutters x 20IC, american Hammers x10IC (cuz everyone deserves some mercy).
Announcements: Long Ass Run, March 27th. Check the Slack.
T-Claps (Recognition): Great job to the PAX for picking up the six many times today…this is what we do men!
Prayer: Maggie Peterson., friend of Roger Roger with breast cancer. Pikachu’s M and some ongoing pain concerns. Bondo stepped up to take us out.

Another year on the rock

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7 men showed up for a birthday beatdown from the one and only warden Breach

Sprinkler, POTS, Bobby Boucher, Quiver, Fanny Pack and Gilette

Warm Up:

a short mosey to the lower parking lot for 43 prisoner squats. Continued on our journey around the clubhouse and then circled up for 43 counts of SSH, Windmills, Imperial Walkers, and Hillbillies.

The Workout:

In a 3 station session of pain, all prisoners were given 4 mins 30 seconds to complete the circuit. If not they had to pay the price, which they did as no group was able to finish in the right amount of time.

The stations were:

Station 1

100 Weighted Squats
80 Up and Over jumps (Tire)
60 Rut Rohs (Pain Stick)
40 Freddie Mercury’s
20 Bicep Curls
10 Burpees

Station 2

100 Side Straddle Hops
80 Weighted Lunges
60 Close Grip Chest Press (Weight Plate)
40 Hello Dollys
20 Tricep Extensions
10 Inchworm Burpees

Station 3

100 Mountain Climbers
80 up and over the hurdle
60 Merkins
40 Toe Touch Jacks
20 Dips
10 Broad Jump Burpees

In between set I decided that we needed to get a little more mosey in so we again hit the pavement for some creative laps of fast feet, drizzled in some crap walks an Indian run, and even a jailbreak. All inmates reported back to their cells at 6:15.

Announcements: Quiver is going to be posting some challenges at the downtown train on slack in the next few days.

Prayer: Fanny Packs knew a guy named Bob who got killed by a drunk driver, prayers to his family for healing. Prayers for Quivers’s friend’s nephew who got hit by a car while riding his bike, pray for a quick recovery. Pray that we continue to find ways to make positive impacts on our environments no matter how big or small.

LipSync’s Redemption Song

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Warm-up

  • Mosey to rock pile, get a rock and mosey to the shelter for warm up
  • SSH
  • Good mornings
  • Daisy Pickers
  • Arm circles
  • Michael Phelps

Work out

  • As per Forcep’s request… we started with rocks
    • Curls for the Girls
    • Tricep extensions
    • Shoulder press
    • Ruh rows
    • 11’s on the wall with wonder bras and LBCs
  • Redemption on the stairs
    • Mosey to the stairs in the Abyss for wheel barrels up the stairs
    • Mosey back to the shelter to gather rocks and off to the parking lot
  • Of course, one round of Bearly Curling before returning rocks
  • Mosey to the tennis courts for some Mary

Mary

  • One round robin of dice throwing and completing the identified exercise and reps
  • Nonstop session of low slow flutters, projector and some more low slow flutters
  • Have a nice day

Announcements

  • Art Vandelay’s (Trevor Cundiff) annual cancer diagnosis Q at the Crick in Raleigh on Saturday, April 10th. LipSync will be driving one Clown Car and hopes others will follow.

T-Claps

  • Gump getting a new job

Prayer request

  • Those being impacted by COVID

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Mama house volunteering

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FNGs:no fangs but two additional volunteers.  Crazy Kevin and Emily, dark wing duck(Fonzie 2.0) and  m Christie assisted with the help.
Warm Up:Coffee, ruck for Breach and Myself(Needmore ruck)
The Workout:move 500 bags of clothes from a garage to 48 foot trailer 20 feet away. 12 volunteers formed a chain and started digging into the pile passing bag after bag of clothes and shoes down the line filling the truck in 2 hours.  Leaving half the garage empty and half the garage still needing to be loaded in anothe trailer at some point. TBD
Mary: coffee
Announcements:ultimate Monday, possibly another round of moving bags.
T-Claps (Recognition):To everyone that showed up and helped out.
Prayer: motor baiting test and results. The ma parents traveling safe, military personal and all of us to keep hanging in there during these hopefully soon to be over covid days.

Jessie’s Girl and the After Song

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It was good to see several cars in the lot already as I pulled up early for GP. Tclaps to Shredder who hopped out of his car and went for an EC run with the promise of no burpees by the Q if he was late getting back. Forceps rolled up right on time bringing the music with him, because the pax at GP do get grumpy without their music. Little did he know how important it would be later to set the mood for my new Mary Circuit.

FNGs:N/a
Warm Up: side straddle hops(by most, Gump hops by 1, and attempted Gump hops by another), good mornings, fozzy arm circles forward and reverse, Michael Phelps, and daisy pickers.
The Workout: our normal rocks were halfway underwater so mosey to the new rock pile for a medium to large rock. I was very proud of everyone today as I didn’t see any one arm pebbles this week. John cusack, curls for the girls, and mumble chatter (something about morning enemas) as we mosey to the game board by the basketball courts.

Everyone lined up by the color wheel with rocks for the main event. Pax would spin the wheel, I would move on the board to that color, we would do a super ground pounder as the buy in for every turn there’d been (1,2, 3, etc.), the pax that spun would call a 10 count move, we would all execute that move, and then rotate down a rock. It took 15 turns to make it to the end and we ended with a 20 count move to finish.

Cusack, curls for the girls, and mumble chatter(something about a trip to Circle K, had to be there for this one!) as we returned the rocks to their exact location and mosey back to the start for Mary

Mary: Inspired by GP 2 weeks ago I promised to make a Jessie’s Girl Circuit based on some mumble chatter. Forceps had it on the playlist and got it started.
Jessie’s Girl: 10 count 3rd Nipplers(thanks Gump for the inspiration), 6 inches hold, pickle pounders, homer to marge right leg up, and homer to marge left leg up. Then rinse and repeat for Round 2. This circuit lasts much longer than the song and I think we hit a different playlist for the after song.
Finished things up with an embrace the suck plank hold.

Announcements: Mama’s Thrift moving tomorrow morning 7am
T-Claps (Recognition): All pax that made it out for some ridiculousness and a reasonable Q
Prayer: Fanny Pack traveling, covid relief, unspokens

Sorry folks…Parks (field) closed!

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YHC was excited to be back in SW for an old school beat down at the happiest place on earth. There was a plan for the happiest place on turf but at 0529 was told field is closed. No worries…there’s a big @$$ parking lot we can use. Sprinkler came in at 0530 with two PAX in the tailgate. Warbucks about broke an ankle just getting out the truck. Our brother Crab Legs upon YHC’s request. It’s always great to see him out skiing the AO’s. No FNG’s so off we went.

Mosey to school lot since field were closed.
Agility around lot
Circle up for warm-a-Rama
Goofballs x15
Irish Potato pickers x10
Imperial Squat Walkers x10
ATM’s (alternating, tempo, standard) x10

Long @$$ 7’s
Morning wood
Double merkin burpees

Indian run to stairs
Bear crawl down then Al Gore
Hop up
Scout run complete lap with 5 diamond merkins
Repeat stairs
Hop down, bear crawl up

Back to lot
Belly sprints x4 (50%, 75, 90, 100)
Exercise after each sprint
– plank jacks, nipplers, groiners

Mary
The Big Sexy
– Homer to Marge
– Rosalita Wip
– Boss Tweeds
– Pickle pounders

No real announcements

Prayers for COVID always, Crab Legs, M4L needs a 3rd job for kids school.

It was awesome getting to hang with my brothers from another mother this morning. Thanks for showing and putting in strong work.

BS Out!

Sorry 16 Bit

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It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:

You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing

The Workout:

We did a bit of exercises before the main event

30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm

We went into the main event a bit early. I had to much time at the end.

The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups

I thought the three exercises went well together. Afterwards I was good and sweaty.

Mary:

We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

Announcements:

Uhh I don’t remember.

T-Claps (Recognition):
Prayer:

Sorry I don’t remember

We got what we wanted AND played a game!

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Some commitments were made prior to the workout – TCLAPS Cupid, Bobby Dall, Bobby Boucher!

EC: YHC, 187

FNGs: nada

Warm Up:

  • Box Cutters (aparently not a warm-up exercise)
  • Daisy Pickers
  • SSH
  • Imperial Walkers
  • Hillbillies
  • Mozy to the rock pile
  • Mozy to The Same Hill You Ran Last Week™

The Workout:

  • 2 Decks of Cards Revealed…  It’s WAR
  • PAX split into 2 groups
  • Cupid takes Deck #1 – Group 1
  • YHC takes Deck #2 – Group 2

 

  • ♣️ Catalina Wine Mixers
  • ❤️ Overhead Press
  • ♦️ Diamond Merkins
  • ♠️ Quiver Crushers

 

  • Cards placed on the ground for each team.
  • Team with highest card does the workout based on the suit and the number on the card.
  • Team with the low card, takes the hill
  • When the cards match, one card down, one card up.  Highest Card rule applies but the count is the sum of all 3 cards.

 

  • Rinse/Repeat until Q calls time.
  • In this game – It felt like the win went to Team Cupid.  Team UTI went up and down that hill a TON.  Strava seems to claim that TEAM Cupid ran slightly further at Purple Cobras.
  • ¯\_(ツ)_/¯
  • THE WINNER – EVERYONE THAT BEAT THE FART SACK!!!!

 

  • 104 Pick-up
  • Return the rocks
  • Mozy to Mary

Mary:

  • American Hammers
  • Boat Canoes
  • Have a Nice Day
  • Good Mornings

Announcements:

  • Shield Locks – Learn what they are, go find one, get ready for a TEDTalk
  • Cupid will arrange us a workday with the town at some point soon

T-Claps (Recognition):  Thanks to Cupid for the nudge to Q today.

Prayer:  Continued prayers for the country as Texas thaws out.

Did I Q Good? – Q School Re-Cap

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8 PAX posted at Womble Park in the afternoon on a beautiful Sunday for our first SouthWake Q School in quite awhile. HIM’s offered great insight and input as we were in the business of equipping ourselves and others for leadership. In the end, all things covered tied back to the Mission, Creedo, and Core Principles of F3. Bottom line…we do what we do and how we do it for a reason. No one gets left behind, we pick up the six, and all men get stronger and accelerate together.

FNG’s: Not at something like this…but we covered the disclaimer and other good points of reference for FNG’s. Namely, the solid Q will assign another PAX to “keep eyes on FNG’s”.
Warm Up: SSH x 20, Good Mornings x 10, Standard Merkins x 10, Burpees x 5. Main point here was we do certain exercises in Cadence, slow cadence, single counts, and OYO for a reason. We don’t do fast windmills, we don’t do burpees in cadence.
The Workout: A quick mosey over the far end grassy field where we covered elements of routines or “Thangs” as some of us reference them. Safety, keeping PAX together and challenged were the main points here, with all PAX taking a turn to practice cadence counts, the “say” statements of…”exercise is”, “starting position”, MOVE (IC/on my…), “exercise.” It’s how it’s done! Did a series of 7’s with Mountain Climbers IC and Squats.

We did an Indian Run over to the rock pile, with a few points being shared by Skidmark about waiting until the indian is in line (rather than a weave) and also monitoring your PAX….again, we don’t leave people behind.

Did a small series of rock exercises both IC and single counts including: Curls for the Girls, Rut-Rows, Tricep Press, and Shoulder Press. Big idea on rocks…tell PAX to choose a challenging rock BUT…also let them know if you will be travelling with it.
Mary: Q has a big job when arriving at Mary to be sure all PAX are accounted for. We did LBC’s IC, LSF’s IC, WW1’s on the up.
Announcements: none
T-Claps (Recognition): Bobby Boucher, Wallaby, and McNugget, having done already their VQ’s plus some, seeking to accelerate and lead!
Prayer: Went over the format of COT, ending on time, prayer considerations. Bobby Boucher has an aunt with health issues. Martini with a big job audit situation at work. YHC took us out! On to a great time for 2nd F. My VQ at a Q School is now in the books, thanks for freeing me to lead!