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Doubling Down With QIC Triple Lindy

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Ground Pounder. Triple Lindy wrapped up a successful Q-Swap week with a solid beatdown at South Wake’s only Saturday bootcamp workout. Here’s his account:

Warmup:

-No fng’s and no flag planted at our 7:30 start time so 5 penalty burpees were called to start the morning. Found out there was a flag in the trunk so got it planted and quick mosey around the parking lot. This was the extent of running for the morning.

-Circle up for some south wake style good mornings, side straddle hops, calf stretch, and daisy pickers.

The Thang:

-Mosey over time playground and find a section of bench or concrete wall for Aiken Legs. This is 20 squats, 20 box jumps, 20 lunges, and 20 split jacks.

-circle up for Air-squared. I know how much SW likes clapping, so hold people’s chair with a 20 count seal clap.

-spread out around the circle around the playground. Time for Apple Turnover. Pax to bear crawl halfway around the circle. Once halfway switch to crab walk until complete the circle.

-Partner up. Partner 1 does 10 reps of No Surrender while partner 2 holds back planks. Flip flop.

-still in partners, 1 does 5 pull-ups while 2 does Mike Tysons, which is plank hold against the wall, do a horizontal squat to a merkin. 5 rounds were called.

-empty wheelbarrows were called. Not the best idea at this point of the morning. Pax only made it quarter way around the circle before the Q called an audible.

-Global warming- circle up and side shuffle around the circle with every single pax calling out a 10 count exercise. With 19 Pax in attendance, this sufficiently sucked.

Mary:

Homer to Marge, American hammers, and gas pumpers to bring us to an end.

COT:

Count off, name-o-rama, prayers spoken and unspoken

 

Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder

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I got the call from HOTY 2018 and 1stF Q Disco Duck asking if I wanted to Q Thunder during Q Swap Week with our SW Brothers. I emphatically said ABSOLUTELY YES!!! The day and time was not an issue with me because I will take every and advantage to Q a workout. I’ve never Q’d at Thunder before so I made it a point to attend a Thunder Q before said date. I went the week prior to my Q and John Deere was the Q. We played with tractor tires that were 220#+, a PVC pipe filled with water, sledgehammer, and some crazy weight stick wrapped in duct tape. Bottom line: It was a blast but tough workout.

Here is my take away with a workout at this time. I get a workout in before hitting the sack at the end of the day.

As I contemplate what I want to do, I pulled out one of my favorite routines … tabata with pain stations. Additionally, I wanted to have some fun with it and since Thunder is held at one of the largest sports parks in Wake County, I also wanted to play one of my favorite F3 sport (Ultimate Frisbee).

Since I Q’d a lot last year and experienced routines and exercises from multiple Q’s since my start of F3, I have made a list of my favorites. Here is what we did:

No FNG. We got the F3-ministration stuff out of the way and we Pledged Our Allegiance to Old Glory, it was time to get rolling. We moseyed over to the baseball field parking lot, which by the way was without any lighting other than the glow of the already existing lighting from the soccer and baseball fields. It looked alright when I did my walk through to set-up my weinkees. Yes I still do weinkees and you’ll understand why. When you have a tabata routine with 5 stations and multiple rounds, its hard to keep up with all the exercises. So no pride here, a weinkee it is to keep things straight.

Warm-up: SSH, Sir Fazio, seal clap, overhead clap, Moroccan nightclubs, calf stretch, and last but not least, Eskimo merkins to 13.

QIC had the PAX count of 1-5. Each number representing what station to start at in the thang. QIC also had PAX 3 & 5 get an ego rock to take with them to their station. They will leave it at the station upon completion of the time.

Thang: Tabata Crush with 5 pain stations X 2 (1 min 15 secs per station)

Station 1:

R1: Plank Destroyer

R2: Crowd Pleaser

Lunge walk to Station 2

Station 2:

R1: Heels to Heaven

R2: Low slow flutter

Bear Crawl to Station 3

Station 3:

R1: Burpee rock your body with coupon

R2: Wolverine burpee with a rock press

Disco Duck walk to Station 4

Station 4:

R1: Sumo squat jump

R2: Squat palm touch

Karaoke or side step to Station 5

Station 5:

R1: Overhead Press with coupon

R2: Tricep extensions with coupon

After round 1, run around the pickle twice and back to your starting station for round 2.

After round 2, run around the pickle and back to the starting point for thang 2.

Thang 2: Ultimate Frisbee.

Here is the thing about where we played. Womble Park is an extremely busy park which I mistakenly thought a field was going to open up (NOT). I had to figure out a back-up plan. I was not giving up on ending the workout with some Ultimate Frisbee. I found a decent size area right next to the tennis courts which we utilized effectively. It will do. We played Ultimate Frisbee for 23 mins closing out the workout. Rules: Dropped Frisbee (closest PAX calls a 10 count exercise); if a team scores, winners do 10 merkins and losers do 7 burpees. We did lots of stuff and each side scored a touchdown.

No Mary done today.

CoR: 11

NoR: Respect (4), mehs (7)

Announcements:

Q Swap week continues … Theismann will Q Tiger’s Blood Thursday; EarharT will Q Crazy Ivan on Friday, and Triple Lindy will Q Ground Pounder Saturday.

HFT (finest AO West of 540) Thursday … Sour Mash will be your Q

Prayers / Praises:

Prayers for safe travels for Cauliflower’s family traveling to see them

Prayers for Wolloughby who is recovering.

NMS:

Do what you love and have fun doing it.

Q Swap with our SW Brothers is absolutely awesome to do. It is an amazing chance to meet other F3 Brothers from another region.

Q #2 or 52 for me. Blessed and honored to be able to Q these awesome HIMs.

One More Round!

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YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

QSWAP DAY 5: UTI ….. FOREVER MORE….

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A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused.  With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change.  I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me!  But if there was ever a time to get the votes I needed, it would be today.  And hey, I’ve heard some of the mumblechatter about South Wake naming.  Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?

1000 HCs were requested, the votes came in…

Carpex –

  • 10 HCs
  • 4 Laughed with me (I think)
  • 1 SC
  • 2 “Peeing” emoji – inappropriate!!!  EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!!  Calm…  Calm…
  • 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything…  Minds in the gutter in this region…

SouthWake

  • 8-ish HCs
  • A whole bunch of protests –  “We Love You UTI… Never change..” stuff like that
  • A threat that I would be “Getting an English Ripping” – Australians… Am I right?

As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”

***I had no intention of changing my name.  Do we even have 1000 PAX between our 2 regions?  If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote!  This exercise was for fun and a mockery of those posts you often see out on the social medias.  I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses.  This was my inspiration 😀

 

EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu

FNGs: Too Scared…

Warm Up: Mozy under the parking deck

Circle Up

1 Burpee

Daisy Pickers

2 Burpees

Windmills

3 Burpees

Imperial Walkers\Hillbillies

4 Burpees

SSH

5 Burpees

The Workout:

Thang 1

Count off 1,2,3

  • Group 1 Top of the Deck, Star Jumps until relieved
  • Group 2 Stairs, run to the top to relieve Group 1
  • Group 3 Bottom of the Deck, WWIIs until relieved

Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs

*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3.  T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving.  Lesson learned for next time 😀

Thang 2

All PAX to the top of the parking deck, line up on the half wall

Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO

T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6.  Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!

Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.

Thang 3

Mozy to the opposite stair case and descend.  People’s Chair while we wait for the 6.

Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck.  AND SWITCH

5x per partner

Mary:  Runners Pose each side, Pigeon Pose each side, Have A Nice Day!

Announcements:

  • Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
  • 2f2f lunch today at noon, Societa in RTP
  • Yahoo is back and safe
  • M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.

T-Claps (Recognition):  Thanks all for the great week in Carpex.  YHC completed a 5 pack in your beautiful region.  Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page

Prayer:

  • Disco Duck is moving mom into a retirement home.  Prayers for a smooth transition.
  • Meatloaf’s 2.0 is heading back to college
  • Prayers for Chicken Little’s brother or friend.  No details but he needs your prayers.
  • Service men/women
  • South Wake’s own, Walaby
  • UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀

Abe Gets Hot for Teacher

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YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!

FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion

Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!

Little Game of Frogger

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EC: Peeping Tom, Lite Brite, Pikachu, Lipstick
Warm Up: Parking in the park was not an option and PAX parked across the road on the shoulder.  We warmed up with a quick game of Frogger to make our way in the park.  Circled up for SSH, Imperial Walkers, Good Mornings and Mountain Climbers.
The Workout: Peeping Tom led the front half and took us deeper into the park to find one of Cary’s finest slides.  Pax really wanted to go down the slide but Q had other plans.  Two groups, 1 doing 10 pull-ups while other group did 10 crab cakes. (Rotate) Pax then made there way to the Crowder Pond and found a wooden bridge to do Erkins and Derkins (2 sets of 10 each)  Pax then ventured over to a picnic shelter and did 2 sets of 20 step ups and dips.  Pax found a pickle parking lot and did 5’s.  Diamond Merkins on one end and Q called for Turkish get ups and YHC called a modify for Turkish Star Jumps on the other.

YHC then took over the back half.  PAX went back to the picnic shelter and split into two groups. Group 1 held planks across the picnic tables, while group 2 ran the pickle lot and army crawled under the PAX holding plank hold. We repeated this 3 times.  Pax then moseyed a scenic route around the pond and over to the baseball field.  Pax stuck to the groups and Group 1 held balls to the wall, while group 2 ran the perimiter of the field. Repeat twice
Mary: Pickle Pounders, Homer to Marge and more Pickle Pounders.  Pax then finalized the workout with a return game of Frogger
Announcements: 1776 workouts tomorrow- Womble for South Wake- Bond Park? for CARPEX;  Odyssey October 5th; July 27th CSAUP in Greenvile .  Keep up with Slack and location of next weeks AO.  Good possibility we try and different spot with better parking.
T-Claps (Recognition): Thanks to all for coming out to the Beta Convergence AO!
Prayer: Disco Ducks FIL passed away, Tom Sr. Hernia surgery, Yoga Mat and all families travelling this holiday weekend

Peeping Tom’s 1 Year Anniversary

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YHC rolled up to the AO only to see a Carpex flag planted in the ground.  A few SW PAX rolled in after a double down at U Turn.  At 0730 YHCs anny Q was underway!

FNGs: 0
Warm Up: Jog to “color wheel area” behind HS Elem for the following:

Good Mornings (SW Style) ICx10

The Windmill ICx15

Imperial Walkers ICx20

Merkins x30

Mountain Climbers ICx20

The Workout: Mosey to a one way circle nearby.  Bear crawls around then 20 squats, repeato.

Mosey over to the front of Lowes Foods parking lot.  Island suicides with 5 Turkish getups at each island.

Mosey around behind Lowes Foods stopping at the side wall for BTTW 10 count down the line, PC 10 count down the line, Australian MC ICx10.

Mosey past the hot garbage around back down HS Rd pausing for pickle pounders and Catalina wine makers.

Stop at rock pile.  Rotating rocks between ICx10 exercises of Curls, extensions, overhead presses, and rut rows.

Mosey to flag.

Mary: Each PAX called a 15 IC exercise
Announcements: Ultimate Frisbee at Mutiny, Paradise City is open as usual, Murph at Womble starting at 0700

Carpex Crazy Train 6/8, Carpex 6 yr anny on 5/31 – looking for 100 guys at all AOs in Carpex

T-Claps (Recognition): Carpex guys making the trip down to celebrate and show their support.
Prayer: Thankfulness for what F3 has given me and impact its had on my life over the past year. Unspoken, those healing that can’t make it out on a regular basis

How hard can it be? This is a limited run AO

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Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex.  Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point.  YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back.  2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once)  3rd exercise Bear Crawl Burpees.  Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee.  Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs.  Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start.  Mosey over to church and grab some wall.  YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

 

“Lucky” for us you couldn’t “Blame it on the Rain” at Rush Hour during Q Swap Week

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PAX of 18 , including two FNGs (welcome Candy Crush and Spitz), came out for a 25-minute “warm up” with LipSync before Lucky Charm brought the pain

Warm Up

A fun jog to the rock pile and then circle up for warm up consisting of: SSH, Daisy Pickers, Good Mornings, Imperial Walkers and Hill Billie’s

 

The Workout

Part 1 – LipSync

Grab a rock and line up for Barley Curling across the parking lot

Return to starting point with crab walk rock kicks

John Cusack to parking garage for rock Wonder Bra/LBC 11’s

John Cusack back to rock pile… return rocks… hand off to Lucky Charm for the real beat down

 

Part 2 – Lucky Charms

50 merkins

Run to parking garage and grab sands bags to carry up stairwell to top level of parking deck

Grab a spot on the wall for shoulder tap balls to the walls

Carry you sand bag back down to the pile… the long way

Run to flag poles for Mary

 

Mary

More merkins and intense row boats from Lucky Charms

 

Announcements

Q Swap continues

 

Prayer Request

Crab Legs, wounded Police officers and their families, F3 brother in motorcycle accident, Beaufort’s recovery from hip surgery and any others that I forgot.