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Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

Merry Go Round at Cletus

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Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings,  Imperial Walker’s, and last with Hillbillies (which I messed up on)

The Workout:  PAX gathered around a large circle with various exercise stations.  PAX performed as many repetitions as possible in 90 seconds of each exercise  and recorded the results in front of the station with a piece of caulk.  The goal was to do the most repetitions and record your results for others to beat.   After the 90 seconds,  PAX  ran around counterclockwise and went to the next station for a different exercise.  Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted  Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.

Mary: Due to time running out, I  got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction.  Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.

Final Four Partner Pain

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PAX: BlueHen, SlideRule*, PeakWeek, M4L, Particle Board, Cowboy*, Warbucks*, 187, AxE, DaBusiness

As the Q rolled up in the swamp donkey with PeakWeek for week 2 of TigerBlood it was great to see the PAX getting in some EC running toward the school. Little did they know this would be a run heavy workout today with a final four spin.

It was great to see some new faces out to TigerBlood for the first time.  A quick welcome and the group was off….

Warm Up:

Run down the street leading to the track for warm-ups in the parking lot.

  • Daniel-Son (request from 187) – IC HiYA X 4
  • Little Baby SSH IC X 14
  • Slow Good Mornings IC X 4
  • Windmill  IC X 4
  • Merkins hold on the down X 4

 

The Workout:

To get things started the PAX partnered up and headed over to the opening for the track.  With a partner the PAX got in 4 hot laps around the track completing a mile.  Each lap should get quicker staying with your accountability partner.  The PAX held the plank hold until all groups finished.

The PAX started the Indian Run over to the large soccer field behind the middle school for a couple of rounds of 4 Corners. Here is how it went down…

Round 1 1st Corner: 14 merkins, 2nd  Corner: 14 one arm out merkins  3rd Corner: hand release merkins X 14 4th Corner: merkin claps X 14.  Partners did the wheelbarrow, switching as needed,  between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the merkins together.  Partners did the Partner Carry, switching as needed, between the 2nd and 3rd corner and 4th and 1st corner.

Round 2 –  1st Corner: 14  IC Low Slow Flutter, 2nd Corner: 14 IC American Hammer, 3rd Corner: 14 plank jacks, 4th corner: Crab Humpers X 14.  Partners did bunny hops with arms locks (took one from Moby’s playbook) between the 1st and 2nd corner and 3rd and 4th corner. All PAX held the squat hold at each corner to complete the ab exercises together.  Partners sprinted  between the 2nd and 3rd corner and 4th and 1st corner.

With all PAX almost gassed everyone made their way over towards the retaining wall on the far parking lot of the elementary school.  SlideRule may have thought it was time to get the knees bloody, but that wasn’t the case.  The Pax were instructed to hold the plank on the curb moving towards the front of the lot in and Indian Plank Slide.  Two rounds and the PAX were off to finish things up and return to the parking lot, however a quick detour to get in Tiger print hops first.

Mary:

  • Round on Guantanamo
  • 4 inch leg hold X 14, 14 inch leg hold X 14, 4 inch leg hold X 14, and 14 inch leg hold X 14
  • Homer to Marge IC X 14
  • Boat Canoe IC X 14

It is always fun leading the group.  Everyone really got after it today, I believe we came in just short of 3 miles for the workout – Great Work!

Announcements:

F3 SouthWake Dad’s workout this Saturday, 9am at Womble led by PeakWeek and RogerRoger.  M4L and I are planning a Ruck beer tour convergence in May – stay tuned for more.  F3 Dads camp in August at Camp Seagull.  Look out for the registration.

Prayer:

Moby’s dad, CrabLegs, Shredder.

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Curls for the Girls

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2 for EC Nemo and Maybeline on a new 2+ mile route to avoid construction on HS Road.  Ran to Womble, around soccer fields, back to start with a little extra to get over .

Warm Up: Jog 0.4 mile around the block and back. Circle up for some of the regulars.
The Workout: Set up in a line for some station curl work. 4 weight stations – 20lb kettle curl – 25 lb right arm curl – 25 lb left arm curl – 35 lb kettle curl. Started in a line and as we worked through we did a set of 12 count, and before you got the first curl, and between each set of curls, did a 12 count of merkins along with the 12 rep curl sets.  Did this until each had done each of he 4 curl sets 1x, recover on the jog. Repeated but this time the exercise offset of curls was squats, recovered on the jog, then last round was LBCs. Each PAX got to do each of the 4 curls 3 full sets. Had a few extra mins so we knocked out some bear crawls.
Mary: Quick set homer to marge, low slows, hammers
Announcements: See slack
Prayer: Recognized spoken and unspoken, YHC took us out

Get the Big Rock!

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Warm Up:Quick lap around the ball fields and then to the large parking lot for some SSHx20, IMWalkx10, HillBx10, Windmillx10, CottonPkx10, Merkinsx10, SumoSqx10, WW2x10.
The Workout: Parnter up.  Worked perfectly with 8 in attendance.  Asked to select a BIG ROCK for the workout.  A 6 exercise Dora(I think that is what’s its called).  Partner 1 did the exercise while Partner 2 ran the length of the parking lot and back.  Each exercise was done to 100 reps.  Each Partner picked up the count where the other left off when returning from the run.  We did 100 reps each of WonderBras, Squats, Tricep extenstions, St Leg deadlifts, Curls for the girls, Bent over rows.  A quick time check said we didn’t have much time for what i had planned but we scurried(not mosey) to the steps below the Center where size does matter with your partner and each partner carried the other on their backs up the long steps, one step at a time.  Meeting at the top for a set of 10 Merkins and then around back down the path to the bottom for Partner 2 to carry Partner 1 up the steps.  No time for extra Merkins as we mosey back to tennis courts for Mary.

Mary: LBC’sx10, FreddyMx10, BoxCutx10, HandreleaseMerkx10, AmerHamx10, Homer2Marx10, finish with everyone’s favorite PicklePoundx10.
Announcements: North/South Convergence.  All schedule workouts for the weekend are still on. GroundPound, UTurn, etc….
Prayer: Yogurts father in law had heart surgery, others unspoken.  Men, even though it was only my second Q, it was an honor to lead.

Opening Day – Field of Pain

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Emeril, Chips, BlueHen*, Skidmark*, ShamWow!*, Aquaman*, SlideRule, Pikachu*, Spanks, Lipstick, Nemo*, DaBusiness

As the EC crowd gathered cars were plentiful for opening day at TigerBlood.  Evidently cars were parked in the lot for an overnight field trip and the Q didn’t need to call an audible on the first workout.  Those with a * were off for EC with a course of hills mapped out by Skidmark.  The pace was set and the first EC at TigerBlood was complete.  14 brave showed up to see what all the hype was for the new AO.

Warm Up:

Quick run from the parking lot to the parking lot by the track. The run was split between butt kickers, high knees, and karaoke.

Circle up for


Daniel-Son X 10

SSH X 20

Slow Good mornings X 10

Clock Merkins, 1, 11, 3, 10, 6 (or some variation of that )

The Workout:

In the spirit of the 2019 MLB Opening Day season the Q split the PAX into 4 groups for a game of Field of Dreams.

Here is how it went down


Home plate: (15 burpees)- Home plate is the clock.  As a group do 15 burpees, then run to right field to relieve the group.  Right field will go to center, center to left, and left to home until all groups have cross home plate.

Right Field Foul Pole: (AMRAP Chilly Jacks) This station did As Many Reps As Possible of Chilly Jacks. Remember the team total.

Center Field: (AMRAP – Merkins) This station did  As Many Reps As Possible of merkins. Remember the team total.

Left Field Foul Pole: -(AMRAP – Fence Squats) This station did As Many Reps As Possible of fence squats.  Remember the team total.

Once all groups have completed the four stations everyone returned to home plate.  The groups reported their collective totals of the three outfield stations to determine the winner of Field of Dreams.  There was evidently Bad Math and with no replays available no winner was announced.

The PAX were guided on a run, with some misdirection, over to the road along the back of the school.  Everyone went down to the chill cut plank hold for a round of Box Jump/Plankhold Indian run.  Some mumble chatter was heard about jumping over each other.  After everyone had completed one set the Q moved the group to Low Slow Flutter/Box Jump Indian Run until we reach the end of road.

Next Up
  From Field of Dreams to Field of Pain

The PAX circled up in the field in from of the elementary school with a dirt track.  Partner Up. Plank hold while other partner box jumps over the partner and back for a total of 10 complete box.  The partner doing the box jumps then took off for a hot lap around the direct track while the other partner moved to Peter Parker merkins.  Rinse and Repeat.

On the way back to parking lot for Mary the Q guided the Pax over the Tiger prints hopscotching along each print.

Mary:

Crab Humper: IC X 20.  (While in the Crab walk position thrust the pelvis into the air)

Nolan Ryan X 10 each side with POW as the count  (The PAX did a side plank while  giving  an upper cut punch to Robin Ventura)

American baseball Hammers X 10 (a variation of American hammers while swinging an air bat on each side.

Boat Canoes X 10

Clock Merkins (3,9, 6, 10
 or some variation of that)

Announcements:

Many options on Saturday – North-South convergence (see Emeril for carpooling details), normal U-turn, Dee Dee 5K(SkidMark is running and welcomes others to join).

Prayer:

Belle, CrabLegs

 

The PAX got after it today and look forward to continued fun at TigerBlood.

Not Shorts Weather Yet

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Yet another small group of HIM’s decided to get stronger on a damp – and still too cold for shorts – morning.

It didn’t take long to get warmed up though. The last 2 PAX rolled in with a couple minutes to spare and then we got down to it promptly at 5:30.

 

Warm Up:

Frankensteins x 10 IC
Hillbillies x 10 IC
Imperial walkers x 10 IC
Smurf Jacks x 15 IC

The Workout:

Mosey to stop 1: Derkins x10 IC
Mosey to stop 2: Dips x10 IC
Mosey to stop 3: Irkins x10 IC
Arrive at the hill where most of the fun will happen…
The PAX decided they would rather rip off the bandaid than be left in suspense so YHC explained the plan prior to diving in. PAX also opted for declining rather than ascending reps for each round as described below…
Round 1:
– 15 big boy sit ups at the bottom of the hill
– Run up the hill
– 15 squat jumps at the top of the hill
– Mosey to the wheelchair ramp (of doom): 15 traveling merkins IC/ switch to 15 traveling dips IC
– Lunge walk, then Bear Crawl to the bottom of the ramp
– Mosey back to the bottom of the hill
Round 2: Rinse and repeat: 10 reps each exercise
Round 3: rinse and repeat: 5 reps each exercise
Mosey back to the school with Mary stops along the way…

Mary:

Stop 1: low slow flutters x 15 IC
Stop 2: American Hammers x 15 IC
Stop 3: LBC’s x 15 IC
We returned to the parking lot at exactly 6:15. Not too shabby. Unlike most of us prior to discovering the benefits of F3.
COT:
“But Jesus called them together and said, “You know that the rulers in this world lord it over their people, and officials flaunt their authority over those under them. But among you it will be different. Whoever wants to be a leader among you must be your servant, and whoever wants to be first among you must become your slave. For even the Son of Man came not to be served but to serve others and to give his life as a ransom for many.”” – Matthew 20:25-28
Who and how will you serve today?

Announcements:

Convergence this Sat. in Raleigh

More details and more announcements on Slack/ FB

Anyone interested in stepping up to lead a workout, led myself or wiggly know. We’d like to have 1 or 2 PAX step up to Q each month.

Prayer:

Those who are traveling

Shredder

Crablegs

Family and friends dealing with sickness

 

Great work men. Thanks for the honor to lead this week! You guys make me stronger – in multiple ways.

Hungry Like the Wolf(pack)

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ExecSum: Survive and Advance. You it on got VHS? Learning to count. Wait til we get to 30. Apply Q School. Dream big.

Warm Up: Horizontal curls (triceps parallel to ground, hands up, curl arms) 15x

Windshield wipers (triceps parallel to ground, hands down, swing arms). Slide Rule grumbled about the difficulty or something, to which I responded, “Wait ‘til we get to 30,” so of course we did 30x.

Werewolf in honor of NC State Wolfpack, 1983 NCAA championship run. Completed today with near-full moon overhead. Werewolf = Downward dog to high plank to upward dog, keeping shoulder blades close together. Then reverse the path, 5x.

Reverse pushups straight from Holly Springs School of Dance, where teens hammer these out no problem. Start in crab position, arms press up/down like a dip. Start with both feet down 5x, then extend one leg 5x, then extend leg to 45 degrees 5x.

Mountain climbers 15x, Failure to launch 7x

Circle burp to “Hungry Like the Wolf,” again a shout out to 1983 NC State Wolfpack. While doing SSHs, each PAX shouts out their college team, which triggers a burpee by the group. Finished the last PAX at 3:30 minutes—Perfect timing!

The Workout: Mosey to amphitheater, where the stage forms a perfect ledge for dips. I called for 11s with dips and derkins. But I quickly modified since keeping count during 11s is a weakness. Modified to 11, 10, 9, etc. on each end, which incited the PAX. Yes, incited, not excited.

More 11s. This time with jump-ups onto the ledge and star jumps. Fresh off of Q school the night before, the Q remembered two items: “time in tension” and ending the workout ON TIME. So, I applied both. PAX really “enjoyed” the SLOW cadence count, especially when we were down to three or so.

Moseyed back to tennis courts for Mary.

Mary: Superman, followed by Australian Snow Angels. Long count. Followed by low slow flutter, again slowly with good form. Pickle pounders. And finally, held Superman until 6:30 am sharp.

Announcements: Check Slack/FB. Work day at Crableg’s house Saturday.

Prayers: Crablegs, Shredder, others. Thankful we’re able to come out here everyday.

Q Message from Survive and Advance: You don’t have to be an NC State fan to enjoy. As we do every March, I enjoyed the program with my family last night. Very engaging and funny and passionate about dreaming big. At first meeting with his players, Coach V announced that he was going to win the national championship. He designated one practice every year to cutting down the nets to celebrate winning a championship. Now that’s vision and dreaming big! His vision became a reality.

I offered my DVD. The Business was disappointed it didn’t come in VHS. Breach took home my copy, hopefully, he has a DVD player. And hopefully, he’ll watch it, be inspired, and share with others.