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The Park is Mine

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PAX: , , , , , , , ,

AO: Ground Pounder
Workout Date: 07/31/21
This is the final Carpex Q of this year’s Q Swap Week with South Wake. What’s this Raleigh guy doing Qing this workout? Well, Your Humble Correspondent (YHC) signed up to Q before the Swap Week was announced and managed, via intense negotiations with BFF Disco Duck, to hold on to the slot. I did pick up a couple of Carpex shirts from Mudgear to make sure I represented appropriately.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
To give South Wake the full Carpex experience, Pledge that Allegiance
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Mosey to the playground and split into three teams, rotating in one team at a time to perform five pull ups while the other teams performed As Many Reps As Possible (AMRAP) Merkins, then squats. Continue until everyone has performed pull ups three times. Execution was clunky; YHC is still trying to smooth out how to pull this off, since pull ups usually get overlooked.
2) Mosey to the jogging path for Train Tracks. Repeato until each PAX has jumped for three cycles.
3) Mosey to rock pile and grab a rock for rock work in the open parking spaces. Curls, Overhead Press, Triceps Extensions, Bent Over Rows, American Hammers, WW1s, maybe others I can’t remember. Rep from the frisbee golf tournament comes over to ask how long we were going to be blocking the parking spaces. Did I mention there was a frisbee golf tournament going on in the park at the same time? We wrapped up and moved on. Totally forgot to call Grounder Pounders. Very missed opportunity.
4) Mosey to the wall behind the baseball field for 10-15-10 “bench”work pyramid. Left-Right Step Ups, Irkins, Dips, Little Gyno Crunches (LGCs), Derkins.
5) Mosey to restroom building for Balls to the Wall (10 count/PAX), People’s Chair (10 count/PAX), and Australian Mountain Climbers x10 IC. Mosey back to playground for Mary.

https://www.strava.com/activities/5715822726

Mary:
Dolly x10 IC (WWW correctly begins to channel Callahan mumble chatter here)
Homer to Marge x10 IC
Rosalita x10 IC
Heel tap Freddy Mercurys x10 IC
WWW suggests Pamela Andersons, so I ask if he wants to demo and lead them. Affirmative. x10 IC
Not sure if there were any more exercises.
Stretching to close it out. World’s Greatest Stretch with Pigeon Pose. Not “Olivia Newton John crap,” as Forceps called it. LOL.

COT:
9 PAX (5 South Wake, 4 Carpex)
Announcements.
Prayers spoken and unspoken.

Naked Moleskin:
I had grand plans for a double train track exercise that met in the middle, but not enough PAX and three cycles were more than enough. Sheesh!
Someday I will figure out a smooth way for PAX to get in pull ups when bars are available.
T-claps to Site Q Forceps for the rockin’ 80s playlist. When he called the stretching Olivia Newton John crap, I totally thought he was dissing his own playlist and didn’t recognize A-ha’s greatest pop hit.
When I called Little Gyno Crunches, DOA heard “Little Dino Crunches”. I could only imagine crunches with little T-Rex arms.
The dust up with the frisbee golf guys wasn’t really a big deal, he just asked how long we were going to be. I did enjoy The Park is Mine back in the 1980s and usually spend way too much time coming up with titles for backblasts so I just went with it.
Two for coffeeteria. YHC and WWW.
This was my eighty-sixth #F3Q21 #2021Challenge Q (eighty-ninth overall). Next Q is Saturday 8/7 at Catalyst for my seven year anniversary.
-Pigpen

QIC: Pigpen
PAX: WWW (Carpex), Peeping Tom (Carpex), Rikers (Carpex), HAZMAT (South Wake), Dusty (South Wake), Rico Suave (South Wake), DOA (South Wake), Forceps (South Wake), Pigpen (Carpex)
Workout Date: 07/31/21

So you want to play with my balls?

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PAX: , , , , , , ,

FNGs: None 

8 HIMs posted to GP on a salty morning.  YHC brought the music box, balls & discs.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, Sir Fazio Arm Circles (both directions).  Mosey to the disc golf putting green

The Workout

Disc Puts:

Started with a round of 20 Merkins.  8 discs in play at all times – PAX synchronize disc toss and bear crawl to nearest disc and return to starting point for exercise.  10x3ct exercises: LBCs, Freddie Mercuries and Mountain Climbers.  Penalty Burpies for 1 HIM tossing prematurely.

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders. 10x3ct:  Windshield Wipers, Rock Spanks, 10x3ct Rock Press & Skull Crushers (3 sets),

Mosey to the basketball court

4 rounds of Knock Out: Pax line up and do prisoner squats unless they have a ball in hand or one to chase.

Once knocked out, HIMs do cycles.

Cycle 1: 20 Merkins, 20 LBC, 20 Emperial Walkers;

Cycle 2: 20 Imperial Walkers, 20 Rockies, 20 Mountain Climbers;

Cycle 3:  20 Freddie Mercuries, 20 Homer to Marge, 30 sec Plank hold

Cycle 4: 30 SSH, 20 Squats, 20 Lunges,

Announcements: Norm Moving Day starts at 9AM

Prayer Requests: Praise for the hurricane being mild (Strategery and Forceps both had family in the path of the storm.  Prayers for our military and those struggling with illness or addiction.

T-Claps: Farva and Forceps tripling down with Tequila Sunrise, GP and moving day

Heavy Rocks Need Love Too

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PAX: , , , , , ,

FNGs: None

7 HIMs posted to GP this morning;  All work and no play. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays

The Workout

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

3 sets of 10×3 ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 20×3 ct LBCs, 10×3 ct Rockies, 10×3 ct Homer to Marge w/ rocks; 10x3ct Heal taps, 10×3 ct Rock Spanks (without consent); 10x3ct Mountain Climbers; 10×3 ct Rock Spanks (with consent); 10×3 ct Mountain Climbers

Mosey to the Wall of Pain

  • 45 ct Al Gore People’s Chair, 45 ct BTW
  • 45 ct Biden People’s Chair, 30 ct Ascending Testicles
  • 45 ct Moroccan Night Club People’s Chair

Mosey to the quarter wall:

2 sets of: 10x3ct Step Ups, and 20 Dips

1 set of: 20 squats, 20 lunges (10 each leg), 10x3ct American Hammers, 10×3 ct Split Jacks, 10×3 ct Erkins, 10×3 ct Derkins, 20 WWIIs

Announcements: Build a Bed in 15 min;  Still collecting for HSPD 1st Aid Kits, GP 3 yr anniversary on June 26th along with the F3 Picnic in the Park.

Prayer Requests: Buster (Cancun’s 2nd Dad) recovering from a stroke, Walt (Forcep’s 2nd Dad) cancer in liver and kidney, Farva’s M’s boss not approving their vacation time.

4yr Q at GP ran like clockwork

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PAX: , , , , , , , , ,

FNGs: Yes! Welcome Sharknado

Warm Up: side straddle hops, arm circles forward and reverse, seal claps, overhead claps, arm stretches, good mornings.

The Workout: Mosey to the rock pile and grab a large rock. Circle up in the main parking lot to begin the 1st event.
My 4yr Q centers around time so we started with some clockwork using 4 different exercises. Started with 1 rep of each: curl for the girl, overhead press, ruh roh, and squat. Set down the rock, rotate, and do 2 of each. This continued through the 12 rounds of the clock for a total of 78 reps of each exercise.

Next up the calendar beatdown as follows, all with your original rock:

  • June 30 rock presses
  • July 31 homer to marge in cadence
  • August 31 rock merkins right arm
  • September 30 American hammers in cadence
  • October 31 rock merkins left arm
  • November 30 flutter kicks in cadence
  • December 31 rock spanks in cadence
  • January 31 ground pounders (stopped at 7 to do burpees for my birthday then picked back up at 8)
  • February 28 Rockys in cadence
  • March 31 ascending testicles  10,10,11
  • April 30 wall sit
  • May 31 pickle pounders in cadence

Mary: LBCs, Boat Canoes, and the introduction of Krispy Kreme’s (12 count move that targets your abs), then 20 Merkins as it was only called a decent Q. After the merkins it was deemed reasonable.

Announcements: Picnic, 2.0 workout at 9, Bed project next weekend

T-Claps (Recognition): My 4 year anniversary, Cyclops for bringing an FNG, and Sharknado for making it through his first post.

Prayer: We all took a knee and I took us out. Very thankful for what F3 has done in my life and in the lives of others, I’m definitely a better man for it.

Can’t Even Feel It – TWSS

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

FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Guess who’s back

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PAX: , , , , , , ,

FNGs: None although we had some visitors other regions

8 HIMs posted to GP on a drizzly morning for my return to Q GP after 5 long weeks.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Windmills, Emperial Walkers, Daisy Pickers, 20 Fozzie Arm Circles, 20x3ct SSH.

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10 Windshield Wipers, 10x3ct Consensual Plank Rock Spanks, 10×3 ct Rocky’s, 10×3 ct American Hammers

Shredder had a difficult time counting cadence today for some odd reason.

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 10x3ct BTW Aussie Ass Smackers, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on Dec 15th, Frosty CSAUP Dec 5th, Ultimate at Ting 1st Monday of Dec.

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

Praise that DOA’s son’s injury to his eye lid didn’t cause permanent damage.

Ground Pounder – 11/21

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Best mumble chatter in SouthWake.
FNGs: None, but one visitor here for a soccer tournament.
Warm Up: SSH, SFAC, Overhead Clap, Michael Phelps, Good Mornings, Squatted Moroccan Night Clubs, IP, & HBs.
The Workout: Straight for the wall of pain. With a rotation of Balls to the Wall and People’s chair. Had to make sure we through in some Australia Ass Smackers for the new guy. To which he responded, “who came up with those.”

Pax were then instructed to get a “respectable” rock with some clear variations on what is respectable means. For rock rotations we focused on TUT (Time Under Tension). Cadence represented 1/2 the move so everyone slowed down and focused on form. Curls for the Girls, Overhead Triceps press, Overhead Press, Rut Rows, Ground Pounders, Chest Press.

We then broke into twos. 1st Pax plank holds while the rock is set on their back. 2nd Pax sprints to the speed bump and back. Rinse and repeat three times.

we wrapped up the work out with bear crawl rock drags from one speedbump to the other.  Pax deposited rocks and return to the show flag for Mary

Mary: LBCs, heal taps, H2M, Giant Cockroach, Crab Cakes.
Announcements: Gravel at Momma’s House, TEDtalk, Frosty Ruck, Beer Ruck, HSPD Angel Tree.
T-Claps (Recognition): Rams and John Deer with there fly by HSHM PR runs!
Prayer: Several Ms dealing with health issues. Those dealing with COVID or recovering, our nation, community, our troops.

GP – THE PLACE FOR FNGs

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

FNGs: Welcome 2.o Hacksaw
Warm Up:  Dozen PAX circled up (10, 1 late, 1 via FaceTime)….Circled up.  Introduced a young man to F3.  Ran around the parking lot.  Sir Fazio arm circles, daisy pickers, good am, seal & overhead claps.  5 burpees for tardiness.
The Workout:  Lots of Rock exercises – each PAX called an exercise of 10c or 10 cadence count.  Worked on counting with newer PAX.  Went around the circle twice completing curls, tricep, rut row, overhead press, etc.  used technology and had Frenchie FaceTime with us.  Tried to split up the groups and do a red rover routine.  Epic failure.  Mosey to the wall for 10, 15, 20 count BTTW and People’s Chair.  More rocks.
Mary:  Shredder took over Mary with various stretches including pickle pounders, H2M (each exercise the younger bucks wanted more), crab cakes, break dancers…
Announcements:  Ted Talk with Breach -great example of a PAX who has served and continues to serve.  Farva’s dog
T-Claps (Recognition):  New guys coming out to GP weekly – AWESOME.  Thank you to those PAX and 2.0s who volunteered for the half marathon.
Prayer:  COVID, PAX wife(s); Country; Unspoken (apologies forgetting the other requests)

Always come ready to lead.  Anyone can step in and Q.  Safe environment.  Honored to lead – Dauber.  Thanks Shredder for your help with Mary and volunteering at the table.

Bats, Zombies, and Werewolves oh my!

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I couldn’t miss this opportunity for a Halloween Q when it became available and threw everything I could think of from start to finish! Thanks for the opportunity to lead!

  • FNGs: 1 – Cyclops
  • Warm Up: Circled up for some Good mornings, Candy pickers, then announced that arms do not drop for Halloween Bats: arm circles forward, Seal claps, Overhead claps, Arm circles reverse, Seal claps, Overhead claps, Frankensteins and some Michael Phelps to finish it off, then some Willy Mays Hayes to get the legs right.

    The Workout: Halloween survival prep will take place in several locations

  • First we’re off to the rock pile, because we need to get strong enough to face whatever monsters we may encounter. Little did anyone know we’d get all of our reps in one shot for each exercise! 31 count for each exercise: Curls for the girls, overhead press, ruh Roh, tricep extension, ground pounders, bench press, sit-ups, and rock spanks just because it’s GP. I was impressed as there wasn’t a medium or small rock to be found in the circle. Return all rocks but one and mosey over to the paved game area by the school.
  • Rule #1 of Zombieland is Cardio and we’re about to have some fun, while getting plenty of it. This 4 corners workout consisted of 10 seconds fast feet, run, 10 in and outs, run, 10 squats, run, and 10 star jumps, but that’s not all! This is a rotation circuit where we need a zombie and a gatekeeper(to clarify, no key-master present or needed for this, thanks Shredder lol). The gatekeeper is at the cemetery and performs ground pounders with the rock to keep the zombies in the ground; however, this zombie becomes free after completing 10 getups and will chase the pax while performing Frankenstein walks. If pax are caught they owe 10 burpees. First two rounds all pax were safe, but then pikachu became the zombie. He was on his 4th getup before our fast feet were done and we all felt the need for some serious speed as we took off! He caught us all at the star jumps and we all performed the 10 burpees. Shredder was up for our 4th time through and Pax were thoroughly smoked on legs at the finish.
  • Turns out pikachu’s freakish speed was due to a bite from a werewolf and he infected us all. The only cure is silver, and luck would have it that there were two sets of “silver” bleachers nearby. We split up into two groups and went head to head up the bleachers performing “bleacher” merkins, 1 at the bottom, 2 on the second, etc, until we reached 10 at the top. All pax waiting for their turn and waiting for the 6 performed flutter kicks. Time to mosey back to the start and see what’s in store for Mary.
    Bloody Mary: circle up with the Q in the middle leading by example.
    25 crunches, 20 Mtn climbers, 15 side crunches (left then right), 10 In and outs, and 5 Scissors kicks. Seemed like enough, but not quite finished as we needed to repeat the whole circuit two more times.
    Finally it was time to have a nice day!
    Announcements: park cleanup
    T-Claps (Recognition): Macho Nacho for getting his Dad out as an FNG, Frenchie for giving a HC and getting a HC from Macho Nacho for ultimate on Monday.
    Prayer: Pax dealing with health and personal issues, the country, and safety.

What if you have 3 nipples?

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PAX: , , , , , , , ,

FNGs: None

9 HIMs posted to GP on a perfect morning.  YHC and Dauber Co-Q.  YHC brought the music box & a basketball. Dauber led the warm up and Circle of Rock while Forceps led Heavy Hoops & COT

Warm Up:

Mosey to Veteran Park and back. 10x3cts of: Good Mornings, Seal Claps, Overhead Claps, 20 Fozzie Arm Circles, 30x3ct SSH (60 total in case math are hard).

The Workout

Circle of Rock: Mosey to the Rock Pile

10x3ct of each exercise:  Rut Rows X 2, Curls for the Girls X 2, Overhead Tricep Press, Wonder Bras, Ground Pounders, Standard Press, Nipplers, 6 Inches, Rock Spanks, Single Arm Merkins, Bus Drivers, Rock Extensions

Heavy Hoops:

Round 1: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, Squats, Squats, Shoulder Tap Planks

Round 2: Each PAX takes 1 free throw at each station (2 Burpee Penalties per missed station)

LBCs, Love Haters X2, Fredie Mercuries, Dying Cockroaches, Emperial Walkers, Hill Billies, Standard Merkins, Boat Canoes

Burpees OYO for all PAX

Mosey back for COT

Announcements: F3 getting great community press; Virtual HSHM Nov14th and 21st; Ultimate Frisbee 1st Mondays in November at Ting

Prayer Requests:  Prayers for 187’s family and for those looking to transition jobs. For all those spoken and unspoken.