Posts

I’ve never seen lights worn like that

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

Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.

The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)

New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.

Welcome FNG Boogie

Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)

Sideways rain and deep puddles

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

PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.

EC: Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House

Warm Up:

With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:

The PAX split in to 2 groups and did an indian run over to the large parking lot.  The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side.  Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top).  With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.

Mary:

Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:

see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:

Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,

Does anyone know a good Gastroenterologist?

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

Warm Up: Stretching, Frankensteins, Monkey Humpers, Quick loop around Ting
The Workout:  2x Hill Repeats up big hill on Bridgewater @ 70% up and cool down on downhill; Pick up the Six and head to back of Bridgewater to Powerline Sprint.  1x Powerline Sprint @ 85%; cool down jog back to Ting 4.5 Miles total

Announcements: See Announcements on FB or Slack
Prayer: Crablegs, Beufort, Construction accident in North Raleigh

Leg Day at Ivan

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

The third week of the fritter ended with three Pax joining the foundation.  This should be the last heavy leg day until we get through Wrightsville.

EC: Deadbolt, Pac-man, Mookie, Chips, Roger Roger, Wiggly

Warm Up:

Squatter Pyramid
Reverse Merkin
Mo’Rockin Night Club
Daisy Pickers

The Workout:

2 Rounds of the following:

30 Swings
5 Man O Maker
60 Jump Ropes
10 Each Side BriefCase
10 Each Side Halo’s to a Lunge
50 Jump Ropes
10 Each Arm Bent over Row
10 Each Leg Single Leg Deadlift
40 Jump Ropes
10 Double Arm Shoulder Press
10 Kettlebell Sumo High Pull
30 Jump Ropes
10 Each Side Side Step Kettlebell Swing
20 Kettlebell Deadlift
20 Jump Ropes

Mary:

LBC
Low Slow flutter
Homer to Marge
Baby Turkish Getups
LBC
Have a nice day

Announcements:

See Facebook or Slack Announcement section
Fritter Foundation shirt for sale to those who qualify.

Prayer:

Message:  “Be first.  Don’t wait for things to happen to you.”

Buford
Officer from Raleigh recovering from being shot
All first responders

Disney Qswap

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

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,

Is Lipstick a Super Hero

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

Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.

Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.

10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark

Breathtaker present

Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.

The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.

Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.

Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.

Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover

Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.

Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.

Q took the group out in Prayer.

No Time for Name-o-Rama

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

Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

Catnip

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

#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.

Fritter

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

The final workout of the Inaugural Class of the Fritter Foundation had a large crowd.

EC: Pikachu, Nemo, Cowboy, Emeril, Dawgpound, Slide Rule, M4L, Deadbolt, Pablo, Dumbo, Dauber, Natty Ice, Chips

Warm Up:

Good Mornings
Frankensteins
Hillbillies
Imperial March
Fazio Arms
The Workout:

3 Rounds of:

5 Man O Makers
10 Each Arm Gunslinger
10 Each Side Midget Love Handles
10 Each Arm Thrusters
20 Deadlift Complex
10 Each Way Figure 8s
20 Swings
Half Pax Ran to playground to do 5 Pull-ups the other half jumped roped.  Then switch.

Mary:

LBCs
Homer To Marge
Have a nice Day

Announcements:

Healing Transition auction for Breath Taker at Cletus COT

Prayer:

Pikachu’s Niece
Chip’s Friend Marriage issue

Message:
Serenity Prayer:
God, grant me the serenity to accept the things I cannot change
The courage to change the things I can,
And the wisdom to know the difference

Who needs a Fritter?

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

Lower than normal attendance this morning at the John, we are factoring in the Fritter Craze.  R4TJ may have to do a Bear Claw….

Warm Up: SSH x 20, Right over left and left over right hammy stretches, Phelps, Frankenstein’s x 10, Monkey Humpers x 10

The Workout: 5 Mile route from Ting to Womble and Womble out Bass Lake and back around to Ting

Announcements: Lot’s of things going on in South Wake, Q Swap, Breath-taker Auction, Workout Accountability tracker, Q Source- Shredder made a few nice comments around Q Source and we should all make it part of our routine to attend at least 1 a week or maybe even all 3 planned.  My favorite part about what he said this morning “We are really good at the Fitness, pretty good at Fellowship, but not so good at the Faith” Let’s use this opportunity and new year to get together as brothers and discuss our faith and what we truly need help with. Fitness is our main goals but deep down we are all holding something back, that we need brother-ship and faith to help us out with.

Prayer: Doug Stein, Crablegs, Boy George Son, Double D Father, All the unspoken.