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Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder

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I got the call from HOTY 2018 and 1stF Q Disco Duck asking if I wanted to Q Thunder during Q Swap Week with our SW Brothers. I emphatically said ABSOLUTELY YES!!! The day and time was not an issue with me because I will take every and advantage to Q a workout. I’ve never Q’d at Thunder before so I made it a point to attend a Thunder Q before said date. I went the week prior to my Q and John Deere was the Q. We played with tractor tires that were 220#+, a PVC pipe filled with water, sledgehammer, and some crazy weight stick wrapped in duct tape. Bottom line: It was a blast but tough workout.

Here is my take away with a workout at this time. I get a workout in before hitting the sack at the end of the day.

As I contemplate what I want to do, I pulled out one of my favorite routines … tabata with pain stations. Additionally, I wanted to have some fun with it and since Thunder is held at one of the largest sports parks in Wake County, I also wanted to play one of my favorite F3 sport (Ultimate Frisbee).

Since I Q’d a lot last year and experienced routines and exercises from multiple Q’s since my start of F3, I have made a list of my favorites. Here is what we did:

No FNG. We got the F3-ministration stuff out of the way and we Pledged Our Allegiance to Old Glory, it was time to get rolling. We moseyed over to the baseball field parking lot, which by the way was without any lighting other than the glow of the already existing lighting from the soccer and baseball fields. It looked alright when I did my walk through to set-up my weinkees. Yes I still do weinkees and you’ll understand why. When you have a tabata routine with 5 stations and multiple rounds, its hard to keep up with all the exercises. So no pride here, a weinkee it is to keep things straight.

Warm-up: SSH, Sir Fazio, seal clap, overhead clap, Moroccan nightclubs, calf stretch, and last but not least, Eskimo merkins to 13.

QIC had the PAX count of 1-5. Each number representing what station to start at in the thang. QIC also had PAX 3 & 5 get an ego rock to take with them to their station. They will leave it at the station upon completion of the time.

Thang: Tabata Crush with 5 pain stations X 2 (1 min 15 secs per station)

Station 1:

R1: Plank Destroyer

R2: Crowd Pleaser

Lunge walk to Station 2

Station 2:

R1: Heels to Heaven

R2: Low slow flutter

Bear Crawl to Station 3

Station 3:

R1: Burpee rock your body with coupon

R2: Wolverine burpee with a rock press

Disco Duck walk to Station 4

Station 4:

R1: Sumo squat jump

R2: Squat palm touch

Karaoke or side step to Station 5

Station 5:

R1: Overhead Press with coupon

R2: Tricep extensions with coupon

After round 1, run around the pickle twice and back to your starting station for round 2.

After round 2, run around the pickle and back to the starting point for thang 2.

Thang 2: Ultimate Frisbee.

Here is the thing about where we played. Womble Park is an extremely busy park which I mistakenly thought a field was going to open up (NOT). I had to figure out a back-up plan. I was not giving up on ending the workout with some Ultimate Frisbee. I found a decent size area right next to the tennis courts which we utilized effectively. It will do. We played Ultimate Frisbee for 23 mins closing out the workout. Rules: Dropped Frisbee (closest PAX calls a 10 count exercise); if a team scores, winners do 10 merkins and losers do 7 burpees. We did lots of stuff and each side scored a touchdown.

No Mary done today.

CoR: 11

NoR: Respect (4), mehs (7)

Announcements:

Q Swap week continues … Theismann will Q Tiger’s Blood Thursday; EarharT will Q Crazy Ivan on Friday, and Triple Lindy will Q Ground Pounder Saturday.

HFT (finest AO West of 540) Thursday … Sour Mash will be your Q

Prayers / Praises:

Prayers for safe travels for Cauliflower’s family traveling to see them

Prayers for Wolloughby who is recovering.

NMS:

Do what you love and have fun doing it.

Q Swap with our SW Brothers is absolutely awesome to do. It is an amazing chance to meet other F3 Brothers from another region.

Q #2 or 52 for me. Blessed and honored to be able to Q these awesome HIMs.

One More Round!

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YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

Abe Gets Hot for Teacher

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YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Q-Swap Week – Disturbing the Peace

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YHC hasn’t Q’d in a while and was eager to knock the dust off for Q-Swap. A workout was planned to handle a large crowd and to minimize the mumblechatter. Carpex is a difficult group to slow down. 13 for EC (of course SW PAX went for a run), 38 for the main event.

FNGs: Nope

ECP: Wahoo, Hamm, The Joker

EC: 2 milers: Warbucks, UTI, Slide Rule, Full House, Kosher, Redenbacher, Lipstick, 187

7.5 miles: Revere, Hanson

Warm Up:
YHC decided to start off on a high note with the slaughter starter (20 burpees OYO) to kill the mumblechatter before it really started. It slowed them for a bit before they were begging for a pledge and some good mornings.

A quick pledge of allegiance at the shovel flag and we were off on a mosey for carioca, side shuffles, butt kickers, etc. Circled up in the lot beside CC Jones park for:

Good mornings (SW style of course)
Goofball
Windmill
Sir fazio arm circles
Seal claps

Mosey back to shovel flag.

The Workout:
Thang 1:
Partnered up with PAX from rival territory for Flat tires across long parking lot with each partner working from 4:1 to 40:10 (wheelbarrow steps:merkins). When form broke down, YHC called recover and we mosey’d around to the other side of the church.

Thang 2:
Circled up for Howling Monkeys. 2 rounds were performed with each PAX doing 10 monkey humpers while other PAX held monkey humper starting position. Big circle, so we spawned off 2 active PAX. Slide Rule had enough and tried to stop the howling, but we continued for round 2. PAX then tried to mosey around to the other side of the building. It was at this point that Burt admired YHC’s pants and suggested I went shopping with M4L.

Thang 3:
Evolution of man (crawl, walk, run) x2 rounds

Line up on end of parking lot
Bear crawl to first island
15 merkins
Lunge walk to light pole
15 squats
Sprint to other side of lot
15 shoulder taps
15 WWIIs
*Repeato*

Mary:
Alphabet soup (CAPITAL LETTERS)
LBCs
American hammers
Hundreds

Mosey back to shovel flag for COT.

Announcements:
Q swap continues at Rush Hour tonight at 1800 (6pm).
New Carpex AO launches tomorrow at Waverly with 3rd F to follow

T-Claps (Recognition):
Carpex PAX for maintaining such a strong level of mumblechatter and living up their reputation.

Prayer:
No prayer requests, YHC took us out.

Thanks for the hospitality Carpex! It was an honor (and a challenge) to lead such a large and chatty group.