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Crazy Indian and the Medicine Ball

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

https://www.youtube.com/watch?v=3VgufM9iLbI

EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

The Rock and the Boulder

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

EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify

Only One More Year of Hate

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

A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.

 

EC: Skidmark, Banana Seat, Cupid & YHC

Vests: Skidmark & YHC

FNGs: None

Warm Up:

SSH x29 IC

Breakdancer x10 IC

Imperial Walker x10 IC

Daisy picker x9 IC

 

The Workout:

Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way

Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat

Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count

 

Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six

 

Mosey to the brick flag circle

Partner one does 29 big boy step ups

Partner two holds plank

Switch and repeat

 

Mosey across the street to another wall

Balls to the wall x29 IC

People’s chair x29 IC

 

Mosey down to Aviator

Dips 29IC

 

Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops

 

Get some wall – Irkins x29

 

Mosey back to the back side of the storage building

Bear crawl from the sidewalk up the ramp to the glass garage door

Go back to sidewalk and crab walk the same distance

 

Mosey back to the tennis courts taking the long way inside the park and circle up for Mary

 

Mary:

Low slow flutter x29 IC

5 burpees OYO

LBCs x29 IC

5 burpees OYO

Homer to marge x29 IC

5 burpees OYO

Shoulder taps x29 IC

5 burpees OYO

Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC

9 burpees OYO

 

Announcements:

Crazy Train in CarPex this weekend

 

Prayer:

Noah’s Ark & his family

Crab legs

Banana Seat for morning procedure

Nutcracker Breakfast Club

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

FNGs: Bender
Warm Up: SSH x25

Daisy Pickers x 15

Good Morning x 15

Sir Fascio arm circles x 10 forwards x 10 back

Imperial Walkers x 10

Hillbillies x10

The Workout: Kettlebells

Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)

Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)

Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)

Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)

Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:

Mountain climbers x 15

LBC’s x 15

Merkins x 10

Windshield Wipers x 10

Diamond Merkins x 10

Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:

Banana Seat has a medical procedure tomorrow

Accordian’s Daughter

 

 

 

June Ultimate

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

EC: Cupid, Fonzie, LED

FNGs: None

Warm Up: None

The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.

Mary: None, we played right up until the end.

Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from  Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO.  New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.

We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.

T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.

Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.

Sprints: Banana Seat, Cupid, Yogurt

10 Foot Woodage.. A New Standard at AGS

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PAX: , , , , , ,

I’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little  slow…..

If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.

Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.

Warm Up:

5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.

The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.

PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke

Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.

Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.

A very late backblast for Ultimate at Mutiny

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

FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

a messi murph

/in /QIC:
PAX: , ,

FNGs: none
Warm Up: SSH 20 Fozzie Arm circles
The Workout: MURPH 1-mile, 100 merkins, 200 squats, 300 LBCs, 1-mile
Mary: 10 devil burpies, LBCs, windshield wipers, Carolina drydocks, low slow flutter, heels to heaven, dead cochroach, have a nice day
Announcements: check slack, tri sprint, run the quay
T-Claps (Recognition): none
Prayer: no one gets hurt at tri sprint or run the quay f3 familys

Lucky 7s – H1N1 1-Yr Anniversary

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PAX: , , , , , , , , , , , , , , , ,

19 Pax, including 1 FNG showed up to celebrate with H1N1 his 1 year anniversary with F3.  Resurrected the workout from his first post – Lucky 7s.

Five Pax posted for EC – Messi, Cupid, 16-bit, Overachiever, and H1N1

FNGs: Welcome Fram!
Warm Up: Mosey to the adjacent parking lot for the following exercises – 10 Himalayan Squats, SSH x 15 IC, Imperial Walkers and Hill Billies x 10 IC, Daisy pickers x 10 IC
The Workout: Mosey to Church St but first stopping by First National Bank to salute the flag and recite the Pledge of Allegiance.

Now time for Lucky 7s

-Run to the top of the hill, 7 merkins

-Run to bottom of the hill, 7 WWIIs

-Rinse and repeat for a total of 7 rounds

Mosey back to the bank and performed pickle pounders x 10 IC before returning to the tennis courts.  Hold BTTW while waiting for the six.

Mary: Low Slow Flutter x 20 IC
Announcements: Run for the Quay (wear back shirt) and Triathlon on Saturday. 2.0 workout delayed 1 week.  New AO to start on Tuesdays in Fuquay at Falcon Park by H1N1 and Cupid in late June (more details to follow)
T-Claps (Recognition):
Prayer: 16-bits cousin passed away, Double D’s dad, Midget, Cupid has a statistics test, H1N1 traveling for work, H1N1/Messi traveling for vacation next 2 weeks

Two Year Anniversary at the Nut: Co-Qs Dauber and Flanigan

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PAX: , , , , , , , , , , , , , , ,

FNGs. none

Warm Up:  Dauber led PAX for a quick jog circling up in the parking lot for the following warm-up exercises:  25 SSH, 10 Sir Fazio Arm Circles (F/B); 10 Daisy Pickers; 10 Imperial Walkers; 10 T-claps; 10 Seal-claps;  Static Arm stretching (L/R, behind the back).  PAX without kettle bells Mosey to the rock pile for medium sized rock (overachiever Breach picked up an XL one).  PAX held plank, rotating R arm and L arm up, until all PAX circled up for the main event led by co-Q, Flanigan.

The Workout:  Flanigan reminisced about one of his early Qs, researching F3 lexicon and coming across a routine called “blackjack”.  PAX lined up at the start of the parking lot with their rock/kettlebell.  Executed one wonder bra.  Lunged to the next bumpout in the parking lot and began the second portion of blackjack with 20 merkins (1+20=21).  Lunged back to the start.  Increased wonderbra rep to two.  Lunged back to the bumpout for 19 merkins.  Get the idea?  Lunges, (a.k.a. Rest period) was changed to a quick jog after about 8-9 rotations in fear of not completing the full blackjack by 6:15 am.  Lots of sweating and mumble chatter (merkins done for the week after this workout).  In all, 210 merkins and 210 wonder-bras were completed.  (20!). Shoulders on fire!    Flanigan was not done.  He grabbed a parachute (BRR Training – new in Box) from his SUV and had PAX taking turns jogging to the end of the parking up the hill and then deploying the chute while sprinting back to line of PAX.  PAX executed curls while watching running man with chute.  Due to time constraints, not all PAX got a chance to try the chute.  (some brave souls stayed post AO trying out the attached chute).  Lots of drag for sure.

Mary:  Dauber took over the reigns from Flanigan and had PAX get on their six for some core and began performing H2M.  More PAX joined in after returning their rocks.  PAX performed 10 additional H2M (right leg, left leg up); 10 Box cutters, 10 low-slow flutters.  Have a nice day!

Announcements:  Support PAX running Quay or completing local Tri this Saturday if you are not participating in these two events; (good luck to those brothers running, swimming, biking); Dads/2.0 workout delayed one week; H1N1 one year anniversary at PT tomorrow; see other announcements on social media.  Nice job Abe wearing Breathtaker.

T-Claps (Recognition):  These two studs:  Dauber and Flanigan. Congratulations on two years with F3!


Prayer:  Dauber took us out.  Prayers for injured PAX.  Silent/unspoken.

 

Thank you for the opportunity to lead you men.  An honor.   -Flanigan and Dauber.