Posts

Catch Me around the School

/in /QIC:
PAX: , , , ,

EC: Fonzie, Emeril, Yoshi, Pablo
FNGs: Nope
Warm Up:

Indian Run to the covering in front of the school.
Bounce
Staggered Hinge
Hips in a Barrel
Spinal Rotation
Neck Stretch

The Workout:
Partner up and Indian run to the straight away. We started the exercise with wheelbarrow’s with increasing merkins. Started from 1 to 5 increasing the reqs when the pax got to the next line.

The partners then did Catch me if you can laps around the school. When the pax got to the playground we did 10 Pullups or rows. When we got to the covering we did 10 Patty Cake Merkins. When the pax got caught they did the following exercises.

2 Laps 5 Squats
2 Laps — I cannot remember
2 Laps 5 Seal Claps
1 Lap 5 Overhead claps

Mary:

Indian Run back to where we started.

Did some stretching to finish out the workout.

Announcements:
T-Claps (Recognition):
Prayer:

Heidi
Jeff – Pablo’s friend

Tennis at the trot

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

FNGs: None

Warm Up: Nice mosey around the tennis court stoping at each parking lot light to do a prescribed exercise.  Along the way we divided into 1’s and 2’s and picked up our coupon (rock) to use over at the hill.
The Workout:

At the hill 1’s and 2’s partnered up to do circuit exercises.  Going up the hill one partner would do a rock climber (bear crawl with rock) at the top we did in sets of 10, 15, 20, and 25 Dips, Irkins, Tricep Ext, and curls for the girls.  Partner at the bottom was doing Mountain climbers, Monkey Humpers, Marionettes, and then Mexican Jumping beans.

After much mumblechatter and @Redenbacher almost loosing a leg from a falling rock down the hill we moved over to the tennis courts for a little game of F3 Tennis.  Rules: ball can only bounce once on your side, player bounce player not player bounce bounce, serve has to make it over net from the back rectangle, opposing team gave prescribed exercise if the team got a penalty.  Playing to 10.
Mary: We did Low slow flutter, boxcutters, E2Ks, boat canoes, and pickle pounders (to get ready for Father’s Day of course)
Announcements: June 26th F3 picnic at Harris Lake, June 12th SIHP bed build, Memorial Day Murph, Red shirts on Friday
T-Claps (Recognition):
Prayer: Remember Heidi battling cancer, 16-bit’s mom in law diagnosed with breast cancer, Laettner recovering from sickness, and Martini kidney stones.

Things got done and so did this backblast!

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

FNGs: nope

Warm Up: Good Mornings, Bounce, neck rotations, spinal rotations, foot traces, hinge stretch, windmill. Finish with a lap around the block to get the HR up.

The Workout: Find a partner with a similar sized bell! Partner 1 would either run the stairs or farmer carry their bell to the end of the deck and back. This differed between the 9 exercises below. 3 times we would pause the exercises and partner 1 takes the stairs while partner 2 farmer carries both bells and then we switch and repeat.

Exercises –

  • clean and press (stairs)
  • swings (farmers carry)
  • single leg dead lift (stairs)
  • ballistic row (stairs)
  • off set pushup (farmers carry)
  • Midge cookie pouch (stairs)
  • nipplers (stairs)
  • goblet squat (farmers carry)
  • floor press (stairs)

    • Mary: American Hammer ICx10, Homer to Marge IC x 20, Low Slow Flutter IC x 20. All were done with bell.

    Announcements: Picnic (see slack)

    T-Claps (Recognition):

    Prayer: Laettner, Jeff, Heidi

    Are you bad listeners or am I a bad leader?

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

    FNGs: Not today
    Warm Up: Mosey to a wall for BTW and a count off of PAX… It took us about 6 times to actually get a count off. The precedence was set for a chatty workout with nobody listening to YHC.  We began to mosey to other side of lot for SSH x15. PAX was surprised by the x15 on SSH, as YHC is known for his x50 or even x100 to begin workouts.  YHC threw a curveball on the SSH, as he called them again, but this time as 21’s.  Q calls out 2 count SSH for the first 1-5 and then 6-21 are silent. If the PAX don’t finish all at the same time in cadence on 21, repeato….Lets just say we repeated quite a few times.  We even had some OYO Peeping Lipsticks when the PAX struck out 3x for not being quiet.   We continued the mosey to another lot and did more warmups.

    The Workout: Partner up and suicides across lot with peeping lipsticks.  6 suicide stops- Pax 1 goes to first and back while Pax 2 does peeping lipsticks, rotate partners after each suicide stop, until we got to the end.  Pax had a hard time understanding and also questioned the legitimacy of a peeping lipstick (turkesh getup with a star jump)  It’s in the exicon!   Next we mosey to the bus stop where YHC had coupon pain stations setup.  Partner 1 worked with coupon while partner 2 ran out and back. Switch roles and then switch stations as we rotated through 7 stations.  Stations as followed: Merkin Jack Webb with Cinderblock (2 stations) Weighted jump rope, grave diggers with 20lb mace, death march with 10lb mace, kettlebell swings 35lb, kettlebell tricep extensions 15lb. Closed out with 21s again to test our progress. It only took 3 times to nail it, Pots even turned his back to the Pax!
    Mary:  Mary caught the bus and we kept the heartrate up until the end!
    Announcements: June 26th Picnic at Harris Lake, Families invited, Emeril is smoking 32 Pork Butts
    T-Claps (Recognition): All Pax for showing up during this challenge. The engagement, fellowship, accountability, etc has been awesome. Let’s keep this going through the summer!
    Prayer: Heidi, Emeril’s family friend with Cancer

    No EC + 3 miles. Did ya even post bro?

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

    FNGs: Salt Lick
    Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
    The Workout:  We ran.  3 or 5 miles.
    Mary: Calf stretches
    Announcements: Picnic
    T-Claps (Recognition):
    Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)

    Pennsylvania Sweat Box at Cobra

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

    FNGs: None

    Warm Up: Short mosey over to the GNC Parking lot for circle up.

    • SSH x 20
    • Good Morning x 10
    • Standard Merk x 20
    • Imperial Walker x 20
    • Fazio 10+10

    The Workout:

    • Mosey over to in front of the Butchers Market for a Pennsylvania Sweatbox with bonus sprints
    • Get accountability partner
    • Pax Does the following exercises right in front the butchers market
      • Squat x 20
      • WW2 x 20
      • SSH x 20
      • Merkin x 20
      • Freddy Merc x 20
      • Lunges x 20
    • After that set of 6 exercises above – pax does a parking lot suicide with 6 stops at parking lot “tips”
    • Repeat the above until time

    Mary:

    Mosey back to Teeter lot and then Jailbreak to flag

    • Low Slow Flutter x 20
    • Homer to Marge
    • Homer to Marge alternating legs
    • times up

    Announcements:

    • Family Cookout – check slack
    • JoCo CSAUP – check slack

    T-Claps (Recognition):

    • Roger Roger’s family member with brain tumer

    Prayer:

    • YHC took us out in a Ball of Man
    • Honor to lead men

     

    Red October 5/17/2021

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

    14 Pax took to the pavilion at Red October for a Tabata style kettlebells and then some workout.

    Sprinker, Felix, Fram, Pots, Dawgpound, Dumbo, Emeril,  Farva, Norm, Lipstick, Yoshi, welcome FNG Murdoch and Breach on the Q

    Warm Up: Circled up in the traffic circle for some 22 counts reps of SSH, Daisey Pickers, Windmills, Fazio Arm Circles, and Imperial Walkers/Hillbillies

    The Workout: 7 Stations of fun: Partner up with one partner using the tools partner 2 is on a dealer’s choice kettlebell exercise, at the 2 mins mark partners switch.

    Station 1 Sandbag- Brupess with a snatch

    Station 2 Pain Stick- Overhead press in the front and back

    Station 3 Barbell- Rut Rohs

    Station 4 Weight Plate- Squat and press

    Station 5 Tire- Farmers Carry around the circle

    Station 6 Kettlebell squat to upright row

    Station 7 Kettlebell sandbags- Squats and shoulder shrugs

    Mary: Combined effort with Mutiny- Pickle Pounders and Lo-Slo Flutter.

    Announcements: JOCO CSAUP this weekend, sign up on Slack, South Wake picnic on June 26th, details in Slack. Bed build on June 12th
    T-Claps (Recognition): All pax for the effort during the May challenge.

    Prayer: Emerils family friend who is recovering from thyroid cancer, and always for our first responders and military that are out there on the front lines.

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

    This was my first time at Needmore Park. The routes were great and we had some quality mumble chatter along the way.

    EC:  A lot of PAX were there for EC.

    FNGs: not today

    Warm Up:    10 x Good Mornings, 10 x Spinal Rotations

    The Workout:  We ran the Yellow route for EC so I suggested we take the yellow route in reverse. After some discussion to coordinate the coffee stop, we decided to take the blue route and then the yellow route. We made a pit stop at Breach’s house for coffee and then headed bag to the flag.

    Mary: Short on Time

    Announcements:

    Picnic note from Dawgpound:

    F3 Southwake is hosting a picnic at the Longleaf shelter at Harris Lake. All Pax and their family are invited. The goal is to have a couple of Pax cook hotdogs and hamburgers at the event. The rest of Pax are recommended to bring either a side, paper plates, silverware or dessert. Everyone is welcomed to bring picnic games like Cornhole. There is a playground nearby for kids to play and we are close to the lake.

    Date: June 26
    Time: Starts at 11 AM. Stay as long as you want
    Who: Every Pax and their family

    How do I register: Fill out information here: https://docs.google.com/spreadsheets/d/1-nsRCNZUJY2UB43Q6Q9bOX4zG-Nt-JcFFlDd83424wI/edit?usp=sharing

     

    Bed Build Note from LED:

    Talking with coordinator and she said she will be posting the signup to the public Monday for the June 12th build day.  If your able to help please signup below. They plan to cut and stain 40 beds in fuquay and 7500 across the nation. Come be a part of it and let’s help out the community. It’s amazing how excited these kids are when they get a new bed delivered.

    https://m.signupgenius.com/#!/showSignUp/10c0d49aba823a3f4c61-shpncfuquay14/19596328

    T-Claps (Recognition): Breach for proving the coffee for all of us.

    Prayer: Unspoken

    YHC took us out. Always an honor to lead.

    OG U-turn returns

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

    25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

    We ended with prayer as always.

    Thanks for allowing me to lead.

    BS out!

    Just Hanging Out

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

    FNGs: Nope
    Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
    The Workout:
    Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
    Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
    Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
    then switch.
    After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.

    Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.

    Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.

    This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
    1st group was won by 187 hanging for just over a minute.
    2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.

    So your challenge rankings looked like this.
    1. Hardy
    T2. Warbucks – 187
    4. Pikachu
    T5. All other challengers

    Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.

    Mosey back to the flag.

    Mary:
    25 Pickle pounders

    Announcements:
    Check social media

    T-Claps (Recognition):
    Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.

    Prayer:
    Florence’s wife job hunt.
    Multiple cancer diagnosis
    Injured PAX

    YHC took us out