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Q Source “Preparedness”

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“Preparedness” qsource topic last week was key for me this morning.  Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly  and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back.  Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

Coupons Back at Possum Trot (Double D happy)

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Warm Up:  Jog around tennis courts; circle up in parking lot with 20 SSH, 10/10 Fazio Arm, 10 Vegetation Grabbers, 10 Hillbillies, Static Arm Stretches, 10 Windmills, 10 Good am.

The Workout:  3 Firehoses, 40lb dumbbells and a PVC pipe filled with water were used by PAX throughout the work that began at the parking lot.  PAX carried coupons to the lower area near the snack building.  Dropped the coupons and headed over to the hill by the fence for 11’s with merkins at the bottom of the hill and LBCs at the top.  Long 10-count on the last merkin for good measure.  Mosey to the snack building and performed BTTW and Seated Chair 3X each with counts of 10, 15 and 20 by Dauber.  Looking at the glorious coupons, Dauber diced the PAX into 4 groups of three.  The idea was each PAX grabbed one coupon and jogged around the snack building 1-2X while the other PAX member cranked out various exercises called by a PAX/Dauber.  Exercises included Burpees, LBCs, Pickle pounders, Prisoner Squats, low-slow flutters, etc. ranging from 10-30 count.  Modify loved the Pickle-pounder cadence/count – 30?   Lots of happy PAX breaking a sweat for sure in the balmy 50 degrees.  Coupons were dropped as Dauber had PAX conduct 10 L/R leg-ups on the wall.  Double D took over for Dauber as he shedded clothing and cranked out Derkins/Erkins.  PAX mosey to the beginning of the wall and began a crossover hand maneuver along the wall to the end navigating through a set of steps.  Dauber led the PAX back to the start and set up in a derkin position with the intent of having PAX crawl under the tunnel that was formed.  Unfortunately, one PAX decided to not follow directions and threw that idea out the window by placing their hands back on the wall and performing erkins.  Regardless, PAX added to their arm workout.  DoubleD and LED helped roll up the hoses and PAX carried remain7coupons up the road back to the main parking lot near Dauber’s car.  PAX held squat until the 6th joined in.  Thinking we were close to Mary, Dauber decided to take the PAX on a cool-down jog back around the tennis courts.  And then he spotted the big hill:  opportunity to do at least one bear crawl up the hill; 10 dips on the guardrail (OYO) and safely hopped over said guardrail and ran down the sidewalk back to the bottom of the hill.  No time for Rinse/Repeat.  Mosey to tennis courts for Mary.

Mary:  Various core exercises including box-cutters, LBCs, WWIIs and then YOGA.  Dauber needed help remembering the names of the poses:  Warrior I, II, Downward dog, cobra, Pigeon, chaturanga,

Announcements:  ATT on Saturday – See Slack; lots of announcements on FB too.

Prayer:  Double D’s dad, Shredder, Moby’s dad, Brexitt, lots of injuries (PAX, family); LED spoke about a family in need and how men were already stepping up with meals/gift cards.  Dauber took us out in prayer.

NOTE:  no EC Run today although LED was ready to go…sorry no Fritter Foundation

Additionally, During name-o-rama, PAX finished with their hospital names.  Interesting fact:  we have a Junior among us (as in first name Junior).  Getting to know our brothers.

Q-Source:  Catan had 4 PAX including Gump, Double D, Modify and Dauber.  Discussed Preparedness.  Nice discussion on “getting right, living right, leading right and leaving right.”

Huge pleasure leading these men.  Thank you.  Dauber

Which Harris Teeter is it?

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YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down.  We had a 2.0 and an FNG to start out.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

The Windmill ICx15

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, we lined up on one end and did the following exercises.  First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.

10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and LBCs

Crab walks and WWIIs

The PAX reminded YHC that the Patriots had just won the Superbowl.

One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work.  Need to get Gump to fix that…

 

Mosey around the back of the building in a clockwise manner stopping by the loading dock.

BTTW w/a 15 count down the line

15 count rest

People’s chair w/a 15 count down the line

15 count rest

BTTW w/a 10 count down the line

People’s chair w/a 10 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

continuing to add on until we reached the flag

Mary:

YHC pulled out a Bose speaker and played Tubthumping for the PAX.  Every time we heard “I get knocked down…” PAX did a Burpish Gettup.  SSH were done otherwise.
Announcements:

Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:

Shredder, Rut’s friend Ken

Ice Ice Baby

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If you ever have a chance to run Neuse River Trail it is worth the drive.

4 pax converged on Neuse River Trail for a 7 am start but one pax but in the wrong directions and there was a slight detour.

There was some quick mumble chatter and we set off with all the essentials: tailwind, goo, protein bars, gloves, hats, etc..

A little chilly for the run but no wind. We headed south on the trail for a few miles. 1st ice patch up and skidmark got some wet feet trying to avoid a trail wide sheet of ice.  After about 2 miles quick stop for a COT and so skidmark could defrost his camelback. Hose froze and he couldn’t get any nutrition. One pax pissed at this time.

Continued to mosey down the trail to mile 5 for a turn around. Again a quick COT so skidmark could defrost his camelback and two pax could piss.

Nice mosey back to the start where Double D left after 10 miles and skidmark, pikachu, and 187 could last little bit of 12 miles.

Well, way more ice patches along the way. Luckily no one busted their ass. Last 12 were pretty uneventful. Nice little grind coming in to the parking lot.

It’s funny how your body rejects walking after 22 miles. Like WTF are you doing g this for. All good for 22 miles then you start walking and your calves go to shit.

Some a have a nice days in the parking lot with a foam roller next to a used condom (not ours). Lots of recovery time as we popped pills, drank, and moaned in pain. Lots of good conversation.

Off to Starbucks. Leg cramps! A quick coffee. Skidmark had to steal someone’s water or we would still be waiting there. Fuck you Alan! I ran 22 miles today. You walked you ass in from the parking lot. I’m taking this water Alan.

5 weeks!

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Git your motor runnin’… Head out on the highway…

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Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…

You’ll want to CRANK UP the link below!

Warm Up: Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?), Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.

Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile block for the Burpee mile: 3 stations of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized by Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Twinkle and Shimmy

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18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
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Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

Pffffttttt….. You Call That A Tag!?

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Warm Up: Daisy Pickers, Frankensteins, Good Mornings, Side Straddle Hops, Long lap around the parking lot heading to the first workout.

The Workout:

If anyone asks everything went smoothly.  I remembered all of the workouts and counting was on point.

  • 4 Corners – 10 Boat Canoes > Bear Crawl (BC) or Lunge Walk (LW) > 15 WWIIs > BC or LW > 20 Freddy Mercurys > BC or LW > 25 LBCs
  • 11s – Star Jumps > Sprint > Mountain Climbers
  • 4 Corners – 10 Burpees > BC or LW > 15 Shoulder Taps > BC or LW > 20 Plank Jacks > BC or LW > 25 Merkins
  • Repeat Running Loop around the Purple Cobras lot.

The truth is I am really looking forward to Q school – hope it helps 🙂  Also, there is a new years resolution in here somewhere for me to lead more workouts.

Mary: 5 Count Plank-o-Rama, we stopped half-way around the COT for time

Announcements:

  • #MumbleChatter about Purple Cobras being closed next week for Christmas Day.  I hear Average Joe’s might be open…
  • Brickhouse’s son has officially left for service with the Marines
  • Brickhouse is seeking a new job, Tech based bus dev, sales, and/or project management – he’ll post with more details on FB
  • M4L reminded us about Frey Daddy’s run this weekend in support of Healing Transitions – https://f3raleigh.com/oakwoodholiday24

Prayer:

  • Mike Lee, Pastor at Hope
  • Double D’s wife, recovering from surgery
  • Noah’s Ark headed for surgery

  VS  

NO CONTEST!!! – UTI WINS!