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,
15 PAX came out to join us in a little shake-up at R4tJ. Great showing given all of the draw from QSwap and Fritters! Thanks as always for showing up and allowing me to lead.
Warm Up:
The Workout:
YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn. I dont think I need to tell you to steer clear of the dumpsters but just in case…
Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast. I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us). Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts. A jail break was called and we all bolted for the basketball courts.
Mary:
For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up). Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”. Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation. Thanks for jumping in on the cool-down Dawgpound.
Announcements:
ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in. It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.
Prayer:
Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.
https://i0.wp.com/f3southwake.com/wp-content/uploads/2019/01/moist.gif?fit=334%2C312&ssl=1312334UTIhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngUTI2019-01-09 15:40:252019-01-09 19:03:56A Little Moist, eh
#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
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Skidmarkhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSkidmark2019-01-06 01:50:552019-02-15 10:44:52We Pickle Pound This Town
33 Pax’s 4-2.0s with 17 getting in some EC. start to new year!!
Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.
Group 1
Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot
1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other
Group 2
Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.
mosey to concession
bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC
mosey back for mary
Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details Prayer:modifys mother and family, Noah’s ark, Buford.
The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving. After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.
Boat Canoe X 20 (Fan Favorite)
Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
Good mornings X 20
Merkins X 20
The Workout:
From the bottom of the ramp broad jump burpees were called out. An audible was called to stop half way and run up to the top of the ramp. Plank hold for the six and we were off to the wall. People’s chair Indian run for one round and then a group run down to the basketball courts.
Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden in prior to the start of the fun. When Q’ing I enjoy trying out new things. Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce. The PAX dived into three groups. Group one would run around Ting park. Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts. The other two faced off on an intense game of Glow Ball. Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).
Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.
After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.
Mary:
6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).
Announcements: Prayer:
It is always an honor to lead this group. Prayers were lifted for CrabLegs, Ausfart, and those unspoken.
The Workout: Following Jeff Foxworthy’s 12 days, Yogurt dished out the following circuit. Partners run opposite direction in loop, converge and complete the Day’s exercise reps upon three meetings (3x).
12 Pack o’ Bud – Wheelbarrow, 1+ burpees upon switch, modify to lunge walk as needed (try to keep it under 12 burpees for the circuit) 11 wrastlin’ tickets – No wrastlin’, but broke back merkins instead (3×11) 10 o’ Copenhagen – That tin goes in your back pocket, so on your 6, then 10 WWIIs (3×10) 9 years’ probation – 9 prisoner squats – self explanatory (3×9) 8 table dancers – 8 pickle pounders – self explanatory (3×8)
No time for the following 7 day of Christmas: 7 packs of Redman – Again, that ‘backer goes in your back pocket (LBCs) 6 cans of Spam – 6 crunches 5 flanel shirts – hand release merkins 4 big mud tires – 4 IC Freddie Mercuries 3 shotgun shells – 3 star jumps 2 huntin’ dawgs – 2 downward dogs And some parts to a Mustang G.T. – 12 merkins just because parts is parts
Mary: Foot strengthening exercises – Using fence as balance bar, in cadence, (1) slightly bend knees, (2) roll to balls of feet, keeping knees bent (this is where you’ll feel the strengthening), (3) straighten knees, staying on balls of feet, (4) return to starting position. These ballet exercises will strengthen your feet, helping to prevent plantar fasciitis and other foot injuries. Other Mary: low slow flutter.
Announcements: CSAUP Saturday 12/15/18, begins and ends at Womble Park, 6-10 am. Support vehicle driven by Forceps. Bring water, food, change of clothing for rain. Also, Breach says wear RED on Fridays to remember and support troops who are deployed.
Prayer: Double D’s wife and recovery from surgery, Pablo’s mom’s recovery, Ausfart, and PAX in general.
Redneck 12 Days of Christmas
https://i0.wp.com/f3southwake.com/wp-content/uploads/2018/12/12-Days-o-Christmas.jpg?fit=1000%2C750&ssl=17501000Yogurthttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngYogurt2018-12-14 16:14:312019-03-14 09:21:0412 Days of Christmas, Foxworthy Style
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count. The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups) Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others. Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony. Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Skidmarkhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngSkidmark2018-11-26 13:20:372019-02-18 15:10:39Saddle up partner
It has been 1 full year for me on the Q at Disney, and no regrets. One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find. Every workout is unique based on the group that shows up that day. Today was great. I showed up to keep the EC streak alive and like clockwork 187 was at the ready. He and I had a great run, nice pace, great conversation. A small group had gathered and then was treated to a 12 Oaks clown car. I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.
Warm Up: Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches. The Workout: On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins. On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15. Recovered between sets with jog around lot. Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out. Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps. Mary: Plank-o Announcements: HSHM coming up, normal U Turn this Sat Prayer: 187’s sister, victims of the LA shooting, F3 guys dealing with injuries. YHC took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Nemohttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngNemo2018-11-09 01:34:292019-02-19 12:42:581 Year on the Q
Warm Up: Typical stretching The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.
YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s
Announcements: Saturday HSHM Preview 0630 at Ting. Prayer: All the kids stay safe tonight trick or treating
