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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.

Indian Run at 8min/mile?? Ryan Hooper, 38, Dumbo

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FNGs: MFL?
Warm Up: Mosey to the top of the ramp for SSH x53 to commemorate the new 0530 start time for PC
The Workout: Lipstick Special was on the table for this crisp beautiful smelling morning. Two groups of 6 Indian Runs around the Ting Loop. We stopped at corners for arm work. First Stop Prison Step Ups x20, Erkins x20, Derkins x20, Second Stop Dips x15, 1 leg each x15. (Repeat) Third Stop  Merkins x10, Wide Grip x10, Diamond x10. Total of 3 miles completed on the circuits.
Mary: 1 minute man- Low Slow Flutters x20, LBC’s x20
Announcements: Q Swap Week. CPR Training Tuesday 6-9 at Hope Community Church
T-Claps (Recognition): Cowboy for sticking with the Lipstick Special
Prayer: Wallaby, Anyone else suffering from substance abuse. Sgt. Pepper, All Deployed

3 Year Mixed Bag

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Drove in to see Pablo doing a solo EC run before the workout, nicely done!

FNGs: Nope

3 Years ago on this day, Tonka picked me up and treated me to a workout Q’d by none other than Midget at Disney.  It sucked.  I did every rep of the first set and was quite proud of myself, until I realized we were 10 minutes in to a 45 minute workout and I was quite done.  Sometime in the next 15 minutes as we were doing repeats on the stairs, Midget tapped me on the shoulder and told me to just wait at the top for everyone.  I think he was afraid I was going to fall out and hurt myself going up/down the stairs.  I also think he was right to be afraid of that.

It’s been a great 3 years.  One of my fond memories was training for my first HSHM.  That year, we did hill repeats & track workouts on alternating Wednesdays (“Speed Racer” was the AO) led by Pilgrim, Bernie, and Wrangler.  As a little homage, I brought out one of those workouts for this morning.

The Workout:

There was a lot going on this morning.  The Fritter Goobers + POTS went on a Ruck.  Not sure how far they went.  At some point they stopped for refreshments.  I’ll let them tell that story.

Double D was hoping for just miles, so Mookie mapped out a nice 4-5 mile route for him and he took off solo.

Forceps missed his alarm, but made it for COT & 2ndF 🙂

The rest of us did hill repeats on Stinson.  Starting at the bottom of the hill stop sign:

  • Run hard to Ivan parking lot; recover back to stop sign
  • Run hard to Cletus parking lot; recover back to stop sign
  • Run hard to Grigsby stop sign; recover back
  • Hard to Grigsby; recover
  • Hard to Cletus; recover
  • Hard to Ivan; recover

If you did the whole thing, it was right at 6 miles.

Mary: Pfft
Announcements:

Awesome COT after the run.  One of the best I’ve ever been at.   Too often it’s just “name / age / f3 name; quick announcement; let’s go”.  This morning we actually talked a bit about what we’re doing and why.  I really appreciated the time.
T-Claps (Recognition):  Oboe was a man on a mission this morning.  Awesome job beating down those hills.
Prayer: Running the hills made me think of a Pax I haven’t seen in a long time who used to be out there for these workouts — Princess Cut.  I know life hit him pretty hard for a while.  I wasn’t close enough with him to be there to help, but I know I miss him out in the gloom.  It made me appreciate what we’re doing with the Shield Lock even more.

Thanks for a great 3 years men, looking forward to the next 3.

I believe the children are our are future… 1st 2.0 Workout of 2020

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During one of the throwback week beatdowns Sir Dawg and YHC came to the realization that the first Dads workout of 2020 was to fall on the coming Saturday.  No pre-blast had been sent and no notion of a Q had been seen.  The 2.0s must be represented we thought!  So we made a pact to ensure that the event would take place as planned.  A little chatter on the slack channel and we HC’d but YHC had not put a ton of thought into what we would do.  Luckily Dawg had an idea and 16-bit also had some thoughts on what to do and he joined our merry band.  YHC decided to let it roll and simply made sure the pre-blasts were in place to make sure the 2.os weren’t lost in the wake of the Throwback week.

Photos:  https://photos.app.goo.gl/3Myye3R6hLzAvZT99

FNGs: Welcome Mater!, son of Fanny Pack

Warm Up:  We mozy’d on over to the shelter and out of the rain.  Dawg ran us through some warm-ups.

  • SSH
  • Good Mornings
  • Merkins
  • Backstrokes

The Workout:

Thang 1

DawgPound had devised a game.  Cones were layed out in a pattern distanced at a 2.0 sized bunny hop in a zigzag fashion.  Dads counted off.  Half the dads and their 2.0s lined up at one side of the zigzag, the other half of the group and their 2.0s at the other.  One at a time, a PAX from each end of the zigzag hopped down the pattern towards each other.  When they met, a round of rock-paper-scissors commenced.  The victor continued to move down the zigzag until meeting another PAX.  The loser would get down on the ground for 5 merkins.  Repeato until the crowd grew tired.  (this kept going and going, the 2.0s really seemed to enjoy the game)

Thang 2

Dads and 2.0 teamed up for relay rounds by 16-bit.

  • Round 1 – Dads\Balls to the Wall, 2.0s bear crawl to the opposite side of the shelter and back
  • Round 2 – 2.0 Wheelbarrows, Dads bear crawl return with 2.os on their backs
  • Round 3 – 2.0 BullFrogs, Dads duck walk back with 2.os on their backs

Thang 3

YHC hosted some random-o-rama moves contributed in a popcorn fashion from PAX in attendance

  • Squats with 2.0s on the shoulders
  • Curls with the Girls (really 2.0s girls or boys)
  • 2.0 swings (passing 2.0s through legs and then upward in the air)
  • Squats with 2.0s on backs
  • 2.0 Carry Mozy down path towards former Ivan lot
  • 2.0 Carry Indian Runs turn around at Ivan
  • 2.0 Mozy return to the shelter

Mary: Picking up the 6.  The 2.0s turned around and we all went back for the 6.  We talked about what it meant to pick up the 6 and how everyone can apply it at the next 2.0 workout or really in anything they do.  Always look for an opportunity to support someone that is behind you and help get them to where you are.  Leave no man behind, leave no man where you found them.

Announcements:

  • QSwap Weeks coming up
  • Opportunities to keep Dads workouts moving through the months – Sign-up on the Q Sheet
  • Shield Lock Challenge

T-Claps (Recognition):  Mater – this FNG stepped up and took us out in the prayer today.  He was locked in on the entire workout and has shown from the start that he is an F3 HIM.  Despite being named for trashing the quality of his Dad’s car.  The car that takes him cool places and gets him around town everyday :-P.  Great work today Mater!

Thunder Sprinkles – Great work being the accountability partner your Dad needed to get to the workout.  He wanted to go straight to Dunkin’ and you said “No way!  I need to get my workout on!”  Most 2.0s would have gone right for the Donuts

Prayer:  Service men and women.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

Throwback 5 – Day 4 – Disney

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Throwback 5 appears to be working just as planned.  End the decade and start a new one with 5 convergences at the “Original 5” Southwake AOs.  Today was Disney’s turn.  YHC turned to Kid Cracker to co-Q with me as we were the Site’s initial Qs.  I always loved Q-ing with Kid Cracker as there would be diversity in the body parts worked and lots of good mumblechatter.

It was a cloudy, 37 degree Thursday morning as YHC approached a gathering crowd in the Middle Creek Park parking lot.  The glows of at least one (Redenbacher) Pax member finishing EC could be seen.  The original Southwake Shovel Flag was planted, fists were bumped and Kid Cracker got us going!

FNGs: None
Warm Up: Short fellowship jog (0.33 miles) around the dark soccer field – we continued this mosey to the small parking lot adjacent to the baseball field house – where we circled up

  • SSH x 20 I.C.
  • Good Morning x 20 I.C.
  • Downward Dog (left and right rocking)
  • Runners pose stretching (Left and Right)
  • Pigeon pose stretching (Left and Right)
  • on your feet to mosey to the High School student parking lot – Pax instructed to partner up on the run

The Workout:

Round 1:  Kid Cracker

  • Partner1 partner carry Partner2 the long distance up the hill in the parking lot.  Resting or alternating as needed
  • Disclaimer was issued by Kid Cracker “if you have back problems, knee problems or are on your (menstrual) cycle – you can lunge walk”  Classic 🙂
  • Alternative to partner carry was lunge walk half way then catch up on the run
  • At top of hill series of exercises were done (too gassed to remember)
  • Mosey back to bottom of the hill
  • Rince and repeat with alternating pax member
  • Fellowship run back to the park toward the Abyss (7 flights of stairs)

Round 2:  Deadbolt

  • Keep your partner – half the partners would go to bottom of the stair (but stay with your partners) and half stay up top
  • DORA with runners going up/down the stairs.  The DORA was
    • 100 Merkin
    • 200 LBC
    • 300 Squats
    • Ab exercises until the 6 gets up
  • Clockwise and Counterclockwise Indian runs (50-50 split) from the Abyss to the concrete area at the bottom on the half pipe
  • Jailbreak to Flag for Mary

Mary:  Alternating Abs by your Co-Qs

  • American Hammers x 20
  • Exaggerated Low Slow Flutter x 20
  • Freddy Merc x 20
  • Wide Grip Merkins x 20
  • Heels to Heaven x 20
  • Good Morning stretches
  • Michaels Phelps to close

Announcements:

  • Final Throwback 5 tomorrow- Cletus – it will be special
  • Carpex – Southwake Q Swap next 2 weeks
  • Dawgpound assisting Eagle Scout with fund raising opportunity and support – details on Slack

T-Claps (Recognition):

Prayer:

  • Wallaby, Crablegs, US Military Forces, some I may have forgot
  • DB Took us out in a ball of man

Throwback Day One – Baby Come Back

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Day 1 of our Throwback week. I had the honor of leading 25 PAX from Holly Springs and the Quay in bringing back and taking care of Baby.

FNGs: None
Warm Up: SSH, Fazio Arm Circles, Windmills
The Workout: Our goal was to not drop Baby (the football) throughout the workout. If she is dropped, a 3 Burpee discipline

  1. Combo exercises included: step-ups and irkins, wide merkins and plank jacks, rinse, repeat
  2. Quarterback / receiver drills while other PAX were in line doing planks, squats, high knees
  3. Two Rock Shakur: Colt 45s and Tricep Extensions
  4. Split in to two groups. Bear Crawl around circle drive holding Baby from the inside and passing to the next PAX to reach the outside circle
  5. Mosey to playground: Split in to 4 groups for pull up, swing planks, and a game of Hot Potato
  6. Two Rock Shakur repeat

Mary: Around the Horn starting with those who have been in F3 the longest down to two years…and a few Respects
Announcements: Throwback week. Hope to see everyone at the next workout at Kenny’s Grave. Shield Lock starts Jan 1.
T-Claps (Recognition): Those PAX that have stuck with F3 for multiple years!
Prayer: H1N1 sports hernia, Quiver’s wife uncle with cancer

2nd F at Starbucks!

 

Week 5 day 2

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EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

Wallaby and his family
All Families during the Holidays.

Week 5 Day 1

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EC: Dawgpound, Emeril
FNGs: Once Again no
Warm Up:

Onnit Warm Up 2

The Workout:

Persist and Endure 2

Mary:

Onnit Cool Down 2

Announcements:

No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own

T-Claps (Recognition):
Prayer:

All Families during the Holidays.

Week 4 Day 5

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EC: Dawgpound, Emeril
FNGs:  Once again I’m sad
Warm Up:

Onnit Warm Up 2

The Workout:

Work Fast Recover Faster 2

Mary:

Onnit Cool Down 2

Announcements:

Old School Q week

T-Claps (Recognition):
Prayer:

New Baby Winton
Sgt Peppers