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1 Year Anniversary Q – Part 1

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

FNGs: None

Warm Up:

YHC was running a little short on time coming back from EC so 10 PAX jumped right into a quick mosey around the parking lot to get the juices flowing. Even though the temps were in the upper 60’s, humidity was about 99% so we were all sweating pretty much right out of the gate.

We started with some Good Mornings (x10 IC), Windmills (x10 IC), Sir Fazio Arm Circles (x10 IC forward & reverse); Daisy Pickers (x10 IC); SSH (x20 IC)

The Workout:

YHC made no promises about the BRR friendliness of this workout. Good move because it wasn’t.

First exercise was a Indian run around the parking lot (same route as the opening Mosey) – past PAX did 3 Turkish Get Ups and sprinted to the front of the line. I took about 3 laps around before all PAX got their TGU’s in but we got it done and were ready for the next challenge which was…

Everyone picked a partner (size was irrelevant). Partner 1 did an ab exercise while partner 2 ran about 100 meters to do a non-ab exercise, then run back to partner 1 – switch places – rinse & repeat for 5 rounds.

Round 1: WW2’s / Merkins x 15 IC
Round 2: LBC’s / Prisoner Squats x 30
Round 3: Freddie Mercuries / Shoulder Tap Merkins x 15 IC
Round 4: Low Slow Flutter / Monkey Humpers x 20 IC
Round 5: Plank Jacks / Burpees x 10
A little grumbling was heard about how non-BRR friendly the workout was to this point but everyone kept going nonetheless.
With about 15 minutes left, we moseyed to the rock pile to procure a medium size rock for 2 rounds of Curls for the Girls, Tricep Extensions and Overhead Press (Round 1 x15 IC; Round 2 x10 IC).
Rocks were returned then we moseyed back to the front parking lot for the exciting conclusion.

Mary:

We went around the horn for a 10 count of PAX choice which notably included Diamond Merkins, Burpees and a down and back sprint.

Announcements:

BRR this weekend

9/11 Stair Climb next week @ 5:45am – be on the lookout for clown car options.

There will be a 3rd F opportunity at Healing Transitions at 9am(?) to spread mulch – should take 2-3 hours followed by a 2nd F.

T-Claps (Recognition): BRR guys for not bailing out on a “Non BRR friendly” workout. You know who you are. Martini for making it out to EC

Prayer:

Crab Legs; Shredder; others with injuries or other challenges keeping them from posting

BRR this weekend – safety before, during and after the race

2 Q’s in one week…

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

When I started F3 a little over a year ago, I hardly thought I would make 2 workouts in the same week, much less Q 2 workouts in the same week. After postponing last weeks Q due to IR, I rolled into Disney Early to do some scouting and place some cheat sheets for the stations I was going to do.

FNGs:  1 – Welcome Short Cut

Warm Up: Short Run down to the start of the parking lot and circled up near the flag, 15 SSH, 15 Imperial Walkers, 10 Merkins, 10 Fazio Arm Circles, Forward and Backward, 10 Good Morning  (The South Wake Way 🙂 )

The Workout:

             Thang 1: Modified 4 Corners, 1. Merkins 2. LBC 3. Carolina Drydocks 4. Dying Cockroaches. We start with 5 burpees you stack the exercised till you get to three, then do three exercises at each station (dropping the one from the furthest stations)  until you hit 5 and the count down to 1.  Finish with 5 Burpees, harder to explain that do.

Had a little time left mosey’d to the playground.

             Thang 2:  Short Dora 50 Lunges, 100 Step-Ups, 150 squats.

Noticed time was getting close so we did not finish the squats
Mary: 10 Freddy Mercuries, 10 Homer to Marge, Have a nice day

COT:
Count-a-rama:  6
Name-a-rama: 5 Meh 1 FNG
Announcements: Convergence at Sugg Farm on Monday, all other AO’s Close. 9/11 stair climb, 9/11 Day of service at Healing Transitions, see Breach and slack for details.
T-Claps (Recognition): Short Cut, Bobby Dall’s son for getting after it.
Prayer: All kids starting school this week.

NMS: As always it is a pleasure to lead and be among the men of F3.

17 AT THE NUT FOR A VQ

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

EC: Norm, Slide Rule, Pigpen

FNGs: Nope

Warm Up:

Jog around the parking lot and circling up back at starting position. 5 burpees OYO just for fun.

SSH X 20

Fazio F/B X 10

Daisy Pickers X 10

GoodMornings X 10

The Workout:

PAX moseyed to playground with an explanation of 4 different stations before counting off in 4’s.

Group 1: Pullups AMRAP

Group 2: BTTW

Group 3: Merkins AMRAP

Group 4: Sprints up the hill x 4

Once PAX finishes the sprints, rotate. After completing two rounds of this PAX moseyed over to the soccer field for some 11’s.

 

Lining up on the sideline of the soccer field started with a 10 count of planks, ran to other sideline of the field and completed 1 squat, ran back to the other side completing a 9 count of planks, run back to complete 2 squats. Continue until reaching 1 count of planks and 10 squats. Halfway in to this YHC realized planks were much too easy and should have switched it up. Noted for next time!

5 burpees OYO before moseying back to starting position for Mary

Mary:

Circled up and went around with each PAX naming a different ab exercise.

Announcements:

9/11 stair climb

T-Claps (Recognition):
Prayer:

Norm heading to Fort Jackson, SC in a couple weeks, kids going back to school, unspoken

No Beauties but there was a Beast at Disney

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Day 4 of You vs. You was at Disney, the greatest place on turf and the best ride in all of Southwake. YHC had the park open early arriving at 0450 to set up a couple ladders on the turf and plant the flag. After yesterdays hiccup, YHC was up early with no alarm and ready to work. We had a strong showing for EC again. There was an FNG so the disclaimer was given. A cotter showed up somewhere during the warm up and we could not remember his name, anyway welcome back Tussin. Skins for the Q today so enjoy the nips show.

Quick shout out to Messi for being at every AO this week at 0500 with his dad. He’s riding his bike for EC but he’s still there. I know a lot of you couldn’t even do that so hat’s off to this kid.

EC:
Goya, Emeril, Axe, 187, Breach, 8-Bit, Coal Ash, H1N1, Messi*, Warbucks, Banana Seat, ShamWOW!, Aquaman, Popinski

Warm Up:
Warm up lap on the turf with ladders, quick feet, slides, and backwards runs
Windmill x10 IC
Plank jacks x20 IC
Ranger merkins x20
We’re Not Worthy into Seal Claps x20 IC each
Stretch legs

The Workout:
Mosey to Abyss with two line Indian run
Down steps and back up with hops
Two lines at top squat hold until the the guy in front gets to platform
Bear crawl down with 5 merkins at each platform
At bottom hold squat until the six is in
Crawl bear up as far as you can go then modify to hops back up when needed
– Popinski went full beast mode wearing Breath Taker and completed the whole Abyss
Return to bottom and partner up size matters
Partner carry to half way then switch
Plank for the six

Mosey back to for the greatest show on turf
Line up on side lines
Skips across and lunges back
Slides across switching half way and carioca back with switch half way
Lie on belly and sprint at 75% speed on Q’s GO
– Some PAX don’t know how to dial it down and basically went full speed each round
Repeat back at 5K speed
Repeat back at Full speed
Repeat back at Usain Bolt speed
PAX was nice and winded so we circled up

Mary:
Capt. Thor 1:4 – 7:28 Big Boy Sit Up/American Hammers
Box Cutters x10 IC
Australian Snow Angels x10 IC
HAND

Announcements:
Foghorn putting together some charity work for local school, 911 stair climb coming soon, Co-Q at Purple Cobra announcement coming soon, UvU day 5 wraps up at Cletus

T-Claps (Recognition):
Popinski in BT completed a crawl bear up the Abyss. No words…
4 HIM completed the 4th EC+AO combo in a row, 1 more to go (Axe, 187, Emeril, H1N1)

Prayer:
Noah’s Ark family, Wiggly released an employee due to addictions and keep him in prayers, PAX on IR, Crab Legs tour winding down

4 EC’s and 4 Q’s are no joke. 1 more day tomorrow at where things all got started for me, Cletus. The workout will be a repeat from my 4 Year Anni this past June in Carterico. Let’s finish You vs. You strong men.

BS Out!

Better Late than Never – UvU3

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

UvU Day 3. Evidently my body was feeling it today. YHC had a difficult morning getting things going. Alarm was set for 0430. Slept right through it. 0523 on the phone and I had to do a double take. I shot out of bed shaking about what to do. Missed EC already. Barely got my contacts in and forgot to drain the main vain. Shot out the door and text Emeril asking him to do warm ups until I arrived. Pulled up to the first stop sign and an elderly person in a Cadillac pulled out first, ah great just my luck. However, this person had a lead foot I appreciated. Both of us hauling tail down Angier Rd. YHC arrived 0536 as warm ups were wrapping up. Took a second to release my liquid before running over to the plethora of HIM all ready to get started. I apologized to the group and did my 5 burpees OYO. Then we blasted off due to my adrenaline rush still on high.

EC:
Cupid, H1N1, Messi, Emeril, Axe, 187, LED, Fonzie, Breach, 8-Bit, Dumbo, Yogurt, Popinski, Wiggly, Banana Seat*(post EC)

Warm Up:
Emeril: Lap around courts
SSH
Sir Fozio Arm Circles
Hillbillies
Good Mornings
Merkins

The Workout:
Mosey down to baseball field for 11’s
Starting at home plate fence – Hand release merkins in the dirt
Run to center field – Morning Wood (Turkish Get Up) in dew soaked grass
It’s kind of like a Sugar Cookie but not as bad.

Mosey over to tennis courts
Line up on fence directly across from entrance gate for Crabs in a Bucket (but with bear crawls bc Q gave bad instructions)
PAX split in half and went in opposite directions until we reached back at the entrance gate

Next we did 1-legged burpees OYO x5 each leg

Partner up
Broken Wheelbarrow (one leg free) from fence to nets. Switch partners and come back.
Bull Frogs on IR (never been done, one legged) from fence to nets. Switch and return.

Mary:
Plank hold for most of Mary
Catalina Wine Mixers x10
J-Lo x10
Side ups x10 each side
Pickle pounders x20
Pretzels x10 each side
HAND

Announcements:
FB/Slack, Christmas Party 2nd Saturday in Dec., UvU Day 4 tomorrow at Disney (Q will set multiple alarms)

T-Claps (Recognition):
Popinski wearing BT, All those that were able to make it on time

Prayer:
Noah’s Ark M and family, Frumunda’s wife’s friend tragic death

I know it’s probably no big deal to the PAX but I was truly embarrassed about being late today. My body shut down from hearing my alarm which typically I don’t even have to use one. Great job to all you guys for the hard work today. Hopefully, no more malfunctions this week.

BS Out!

Rockin’ Good Time – UvU2

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

Foggy drive to the Nutcracker this morning. YHC showed up at 0500 and planted the flag. There was a group waiting for an extra push. One guy was already out running like it’s no big deal. We took off at 0505 and passed 2 others coming out of 12 Oaks. Back at the AO, YHC passed out the treats for those that just ran. New faces were in the mix for day 2 of You vs. You. There was a challenging workout ahead.

Warm Up:
Warm up lap over to circle with backwards hill runs otw
Good mornings x10
The pickers x10
Sumo squats x20
Slalom x20
Standard merkin x20

The Workout:
Mosey to playground – 3 rotating groups
Pull ups x10 (group rotates when complete)
BTTW shoulder taps AMRAP
Monkey humpers AMRAP
3 rds
*Note to self – stay away from Breach on BTTW as hot air rises and exits quickly. That was the closet I’ve ever came to a merlot during a workout.*

Mosey to top of steps – partner up same size and speed
Partner carry over to gated rock area, switch when needed
Everyone grab a rock – Cussack to track/field

Field long ways for Devin Hester’s (x2 each)
– Rd 1. P1 holds two rocks, P2 does 2 burpees then tries to catch P1, both partners go (curls on the recovery)
– Rd 2. P1 holds one rock, P2 does 1 burpee then tried to catch P1

Mosey over to short side of field
Wheel barrow across field, Switch and repeat back
Broad jump Rockees across field (this was a challenge as most had to modify)
Crab walk back with rock in lap
Curls and Tri’s while waiting on the 6

Running low on time YHC asked for everyone to hustle back with rock across the parking lot for 3 min abs.

Mary:
Canoes x10 IC
X-men crunch x10
LSF into
Protractor

T-Claps (Recognition):
Pikachu(ECEC), 187, Wiggly, H1N1, Messi, Flanigan, Blue Hen, Axe, Cupid, Emeril, Banana Seat
Lottery Prize Eligible: 187, Axe, Emeril, H1N1

Announcements:
Xmas party 2nd Saturday in Dec., UvU Day 3 tomorrow at Possum Trot

Prayer:
Noah’s Ark M, H1N1 good results

Awesome job today PAX! Very moist out there and socks were soggy fast. Looking forward to Day 3 of UvU tomorrow.

BS Out!

Ultimate at Mutiny – Blind as a Bat Edition

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

EC: Cupid, LED

FNGs: None

Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones.  Thanks Breach!

The Workout: Ultimate Frisbee!

Mary: Nah, we played right up until 0615.

Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.

T-Claps: Fram! That guy was killing it today. Great catch to end the game.

Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.

Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.

What’s the count?

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

EC: Cowboy, Cupid, Katniss, GoGurt, Yogurt

FNGs: Chico (from Williamsport PA, home of Little League), brought in by Schlitz, and Falwell (Liberty University graduate), brought in by Banana Seat
Warm Up: SSH x35, arm circles 15xF/15xB, seal claps 15x, overhead claps 15x, tricep stretches, Michael Phelps, pickle pounders 15x
The Workout: I focused on some of the more difficult exercises I’ve done at Cletus. We started by moseying to the double tennis courts, then partnering up for wheelbarrows. Planned to paint the service lines, but when we got there, I realized that would be too short for this PAX. Modified and went all the way to net instead. We had PAX of 18, so if we had pairs at each corner of the two courts, that would cover 16 PAX. So, the extra pair worked in the middle. I paired with FNG Falwell and he really took off on this one! He was moving strong and fast was the wheel. Everyone rinsed and repeated until each PAX had completed four turns as the wheel. I could hear the PAX grunting with effort throughout, including YHC.

Mosey to The Pit. Time for some 11s! This is definitely not an original exercise, but I wanted to get in some running. Here, we ran from sideline to sideline, maybe 80 yards or so. Mountain climbers on near end and star jumps on the far end. Always concerned about losing count, especially on 11s, I did great until we reached 9 on the near side, when I asked Snap, “Where are we? Two?” Duh.

What’s Cletus without a little hill work? Thanks Slide Rule. This time I decided to keep the count simple. Seven Derkins at the top, seven WWIIs at the bottom. Even I could keep up with the count on this one. “If you can’t Q it, don’t do it.” I guess this applies to counting as well. Was planning to start with WWIIs, but Banana Seat had different ideas. I must have reached the limit of 30 seconds of explaining the exercise when he took off up the hill. This man likes to keep moving!

Earlier in the week, I had promised a return to classic Cletus exercises, so time for BTW! PAX found a spot on the brick wall outside the east end of the Hunt Center. Easy count of 10, followed by 10 squats with good form. Form should mimic how you would squat with a barbell on your shoulders–chin up, chest out, butt out. Breach suggested that a good way to do that is by doing prisoner squats, so we did.

Time to mosey to far parking lot, COT, name FNGs, and join Crazy Ivan for their COT and bidding on Breathtaker–new charity for month of August.

Mary: Cupid led some planks with arm raises on each side while I got my phone.

Announcements: FB, Slack
T-Claps (Recognition): Slide Rule for leading July’s Breathtaker fund-raising for Meg’s Smile. About $6,700, which enough for about two “smiles.”
Prayer: Help doctor’s diagnose Noah’s Ark’s wife’s illness. Keep him strong while supporting.

 

Dawgpound brings music to PT

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

EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop
Good Morning
Bat Wing
  Fazio Forward
  Fazio Backward
  Seal Claps
  Overhead Claps
  Ralphe Pulses
Pickers
Imperial Walker
Hillbillies
The Workout:
The Man from the Killers — Jumping Jacks and Burpees
Stack Em Up Suicide Bear Crawl and Crawl Bear.  Bear Crawl to cone.  Crawl Bear to start line.  Up the hill by baseball field
Round 1:
  10 Merkins — Good Form
Round 2:
  Reverse Lunge to Forward Lunge 10 each leg  — /Only do this at cone/
  10 Merkins
Round 3:
  30 Plank Jack — /Only do this at cone/
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 4:
  40 Shoulder taps (20 Each Shoulder — /Only do this at cone/
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Round 5:
  10 Absolutions — /Only do this at cone/
  40 Shoulder taps (20 Each Shoulder
  30 Plank Jack
  Reverse Lunge to Forward Lunge 10 each leg
  10 Merkins
Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning
Mary:

LBC
Low Slow Flutter
Homer to Marge
Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax

Crazy Ivan 7/26- Big Boy Toys

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

Pax of 8 got stronger with some big boy toys

Dauber, Pots, Dawgpound, Lucky Charms, Emeril, Pablo, 8-bit and Breach on the Q

Warm up– Jog around the parking lot and circle up for a 22 count party of SSH, Imperial Walkers, Daisy Pickers and Windmills. 

Main Event– 4 stations of fun for a Tabata style workout 8 30 second sets with 10 seconds of rest between each set. Rotate Stations after completion of the set. 

Station 1 (Kettlebells) Round 1 swings, Round 2 Upright Rows

Station 2 (Tires and Fire hoses) Round 1 Tire flips, Round 2 Fire hose Lunges 

Station 3 (Battle Ropes and Med Balls) Round 1 Waves, Round 2 Med Ball Slams

Station 4 (Pain Sticks) Round 1 Alternate between Curls and Tricep extensions, Round 2 Squats 

Announcements: CSAUP in Greenville 

Closed in Prayer