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Pyramids in a Chilly Rain

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You never know what to expect when headed to an AO on a rainy morning, especially a chilly one.  YHC had signed up to Q Red October a few days back and I was grateful for that because I knew it meant I could be under shelter the whole time.  What I didn’t know was how many other men to expect.  I pulled in to the parking lot to find Breach already waiting.  A minute or two after I arrived FedEx pulled in.  He was set to Q Mutiny.  That looked like it was going to be it but at 05:29:59 Norm came squealing in on two wheels to make it in time.

Due to the rain everyone wanted to do something under the shelter.  Luckily I had soething planned and those without a bell could use a rock.  We decided to combine AOs and get underway.

FNGs: None

Warm Up:

Lead by FedEx –

SSH x20 IC

SFAC x10 IC forward and reverse

Daisy Pickers x10 IC

Imperial Walkers x12 IC

The Workout:

Needing rocks we decided to mosey to the lower shelter.  Once rocks were secured the workout was explained.  A pyramid would be done consisting of 6 different exercises.  We started with one rep of each, then two, then three, all the way up to 10.  Afterwards we would work our way back down.  To give credit where credit is due I stole this idea from Rams.  I went to my first Thunder workout last week and this is what we did and I liked it so I stole it.

The exercises we did were:

Swings

Curls for the Girls

Triceps Extensions

Overhead Press

Weighted Hillbillies

Merkins

The PAX were going through these pretty quickly so after our round of 10 YHC announced a bonus round of 11 before we started working our way back down.

Once the pyramid was done we did a decreasing number of goblet squats and rut-rows.  The sets were 20/10, 16/8, 14/7, 12/6, 10/5.  I realized too late that I had missed the 9s but just rolled with it.  After these were done we returned our rocks and then took a mosey up to the upper shelter for …

Mary:

Again lead by FedEx we did:

LBC x10 IC

LSF x10 IC

Protractors

Planks with alternating leg lifts and then alternating arm raises

Chill cut plank

Pickle pounders x10 IC

American Hammers x10 IC

Announcements:

Holiday part on Thursday

Mama’s House looking for toys to distribute to needy families.  Breach will provide more information later today.

Prayer:

Breach’s sister with COVID and mother who also isn’t feeling well.  She tested negative but they’re still not convinced.

Everyone dealing with hardship or illness during the holiday season.

 

Glad to get out there and lead this group of men on a dreary morning.  Thanks for starting your day with me.

 

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Foggy morning

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FNGs:None
Warm Up:3 pax for EC Breach, Norm, LED

1/4 mile jog, ssh, fazio arm circles, windmills, hillbilly’s, frankensteins.
The Workout: 5 pax’s made way to tennis court and did 7s diamond. Bear crawl to corner 7 merkins, shuffle to corner, 14 7 each leg alternating squats,  bear crawl to corner, 21 prison squats. Shuffle to corner 28 calf raises IC.  Reveres order doing 28 shoulder taps in cadence, 21 merkins (7 of each diamond, wide and regular), 14 star jumps, 7 hand release burpees.
Jog to rocks and did 20 curls for girls IC, 20 triceps, 20 overhead press, 20 ground pounders, back did 20 chest press 20 skull crushers, 20 chest press, 20 skull crushers.
Jog to wall and did 10 sets of 1×4 jack webbs. Balls to wall and wall sit.
Mary: 20 LSF, 20 big boy sit-ups, 20 x and is, 20 hello dolly, 20 American hammers
Announcements:Frosty dec 5th, ultimate December 6th
T-Claps (Recognition):pax for helping mamas house spread gravel
Prayer: my in laws and covid, Paxs wife’s and surgeries

Co-Q

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Warm Up: Started with a 30 seconds of silence for military veterans and the ones that lost their lives.  Circled up and did SSH, Fazio arm circles, merkins, SSH
The Workout: We combined groups of Red October and mutiny and did a co-q. Pax’s circled up and each had a kettle bell with one person using the two homemade log weights.

 

did a EMOM circuit performing 5 merkins every 1.5 minutes while one person did shrugs with logs and the others performed kettle bell exercises including the following. Curls for girls, tricep ext, snatch, chest press, standing rows, alternating leg dead lift, and squats.
after some arm workout we moseyed to wall and did some legs.

Stepups on wall alternating after 10, lunges, Step ups, mountain climbers, step ups, reverse lunge, step ups, jump squats, step ups, jump squats with an extra squat in between.  Took a break from legs and did 20sec btw, 20 plank to wall arm extensions, then repeat with 10 count. Back to the wall with step ups, mountain climbers and 1×4 jack webs to 10×40
Mary: 1×4 to 10x40ic captain Thor’s. 20 big boy sit-ups.
Announcements:frosty held in Fuquay details to come soon. Breach with Ted Talk
T-Claps (Recognition):
Prayer:Military, Gamecock and family as they welcome 2.1. Our country

Sticks and Stones

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FNGs: None
Warm Up: One lap mosey around soccer field. SSH, Good mornings, Frankenstein’s, SFAC forward/backward, OHC, SC.
The Workout:  2 groups. Rd 1 merkins (Wide to narrow) on rocks and Pull-ups. 1 PAX was timer with two logs with handles (45+ lbs) walking around playset. Each PAX took a turn getting the logs around the circle. Each completion we rotated from Merkins to pull-ups. Rd 2 Shared Leadership on Abs and upper body with rocks. Log timer still in play. Rd. 3 Rock Derkins and Pull-ups. Log timer still in play.
Mary: Billy Blanks, LBC, Reverse LBC and Full LBC
Announcements: Ting Park for Ultimate frisbee on Nov 2nd. 5:30am. 10 Year F3 anniversary at Cape Fear. MOvember (grow your stache for men’s health awareness and give to various charities.
T-Claps (Recognition): EEC for LED and Fonzie , EC for FED-EX trying out the foot after a nasty spider bite.
Prayer: Co-worker of Fed-ex has brain cancer and husband went back to home country for last days.  Husband is wanted due to helping American Military during war. Unspoken

Dirty Dozen for Momas House Of Thrift Food Ruck

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It was good to pull into the park to see so many guys getting all the food and backpacks ready for the Ruck. It was truly an honor to lead this PAX there and back.

FNG: None

Warm Up: The Ruck

The Workout: This was a Ruck for a great cause. Had a lot of texts and commitments long before Sunday morning. It was an Awesome 8.5 miles with great mumblechatter along the way. We hit Dunkin after the food drop off and enjoyed donuts & coffee before heading back to Hilltop NeedMore Park. Thank you all for the food and donations. Dumbo told me we have raised $848.26 as of today. I still think we have a few that have cash as well. Way to Be PAX!!

Mary: None

Announcements: Sign up for Q sheets

T-Claps(Recognition): All of you who donated time and money for Momas House of Thrift so families in our area can have a hot meal Thanksgiving Day!!!!

Prayer: YHC took us out!

We Don’t Do Bear Crawls Here

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YHC took his first Q of the ship at Mutiny today! Always a great crowd, always hard work, but never bear crawls! At least, that’s the joke made by LED after YHC apparently chose a pretty tough bear crawl routine this morning. Always great to see the Fuquay Fellas!

EC’ers: LED, H1N1 (who peaced out prior to workout to do something even more important…celebrate his boy’s 14th trip around the Sun! Way to make a great move HIM!)

FNG’s: nope
Warm Up: Pax warmed up alongside the Red October crew before splitting. Moseyed around the parking lot for some Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio’s, Seal Claps, Overhead Claps, Bent Over Seal Claps, Bent Over Overhead Claps, and SSH.
The Workout: Moseyed over to the short hill by fences and field. YHC had quite an array of counts while doing this routine. Merkins at the bottom and Fence Squats at the top of the hill. Merkin counts on the bottom were: 20, 21, 17, 7, 9, 12, and 7. Squat counts at the top were: 25, 20, 13, 8, 9, 20, and 30. Finished with 7 counts of standard, diamond, wide-grip, and hand release merkins at the bottom. YHC purposely kept most counts random to eliminate Pax predictability. At one point, I heard some mumblechatter wondering if we would spend the whole workout going up and down this short hill with two exercises…maybe an idea for the future! Mosey over to the bleachers next for a more predictable 2 rounds of 3 exercises. We did 30 dips, 25 step-ups, 15 close grip bleacher merkins, 20 step-ups, 15 close grip bleacher merkins, and 25 dips. Arms and shoulders starting to get torched!

We made our way to the tennis courts for 25 ct. prisoner squats, 25 ct. sumo squat jumps, and 25 ct. prisoner squats. We then did a bear crawl suicide routine. Starting at the fence, each Pax would bear crawl to a tennis line and perform a burpee, with each line adding a burpee. We did this across two full courts, giving us 8 runs of bear crawls with up to 8 burpees. Several Pax did an additional bear crawl to pick up the 6 toward the end.

Pax then journeyed out to the nearby wall for a all pax 20 count of People’s Chair, before returning inside the courts for Mary.

Mary: With Red October men re-joining, we held a plank hold for an all Pax 10 count. 40 WW1’s, 15 LBC’s IC, 10 WW1’s, 15 LBC’s IC. Have a nice day!
Announcements: Great 3rd F events this last weekend. Plenty of food and monetary donations to Momma’s House in the FV and great work done at the HS Food Cupboard. HIM’s galore! Breach is organizing hygiene ruck for this Thursday…check Slack!
T-Claps (Recognition): Bebop for not giving up on the bear crawl suicide and pax for talking him up as he finished. This is what it’s all about!
Prayer: Schools, our nation, Pax to be mindful to stay safe in COVID. Breach took us out. I think I’ll take this ship out sailing again soon…honor to lead!

The 19th hole

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FNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire.  Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken

Hilltop NeedMore Ruck. Beautiful morning 61 degrees. 4 PAX and we were off at 6:00 am.

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FNG: None

Warm Up: The RUCK

The Workout: We hit all trails, blue, red, and yellow for 5 miles. Great mumblechatter catching up with those you do not see often.

Mary: None

Announcements: Bass Lake mulch starts back up.

T-Claps (Recognition)

Prayer: Our country and those suffering from illness. YHC took us out.

Never Have I Ever

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YHC raised his hand to fill in for Norm yesterday afternoon when he needed a substitute Q.  I was hoping to get a chance to Q this week but the Qsheet was pretty full for they days I wanted so I was in luck when he needed help.  I wanted to create my own BRR friendly workout which, evidently, is a confusing concept.  To me, BRR friendly is easy on the legs.  Gotta save them for later this week.  With that in mind I formed together a loose plan in my head and figured I’d sort the rest out as we went.

FNGs:

None today

Warm Up:

Quick lap around the track and then circled up for:

Good morning x10 IC

Windmill x10 IC

Daisy Picker x10 IC

Willie Mays Hayes x10 IC

Imperial Walkers x10 IC

Hillbilles x10 IC

The Workout:

Moseyed down to the first parking lot island and lined up.  The idea was to crab walk 4 spots, do an exercise, crab walk another 4 spots, another exercise, 4 more spots to the end, and another exercise.  Then we flipped over and bear crawled 4 spots, did an exercise, etc., etc.  Rinse and Repeat.   The exercises were:

Crab:

Crab Cakes x10 IC

Crab humpers x10 IC

Crab jacks x10 IC.  Fram was adamant that never in his life had he done these before.  Good thing he ruminated on it later or else we would have completely forgotten Name o Rama. “Never in my 42 years…hey, wait…”

Bear:

Shoulder taps x10 IC

Merkins x10

Nipplers x10 IC

 

After those two laps we went down to the rock pile, grabbed a rock, and circled up around the picnic tables for some upper body rock work.  With our own rocks first we did Curls for the Girls x10 IC then put the rocks down and did 10 Irkins.  Rotate one rock to the right and do triceps extension x10 IC and 10 dirkins.  Rotate again and 10 IC overhead presses and then 10 dips.  Next rock over got 10 bus drivers IC and another 10 dips.  Rotate and 10 chest presses on our six followed by 10 dirkins.   Last rotation was 10 trunk twists and 10 irkins.  Then we did the whole thing over again but this time rotated rocks to the left.

Once we got through two laps of that we partnered up and did two sets of 10 roman situps (hang off the end of the table, face down, holding the rock on your chest and “sitting” up using your back) with the rocks per partner.  After that we ran over to the playground to do 10 pullup OYO because we can do that again.  Once those were done we went up to the nameless brick building to do 10 count BTTW by each PAX.  Then off to the tennis courts

Mary:

LBC Circuit.  10 IC regular LBCs, 10 reverse, 10 with knees on the ground to the left, 10 with knees on the ground to the right.

LSF x10 IC

HAND

Announcements:

Hardy has another ninja competition today at Rock Solid Warrior.  Wish him luck.

Prayer:

Everyone running this weekend.  Unspoken.

 

Thanks for the opportunity to lead this morning gentlemen.  I hope you enjoyed it as much as I did.

 

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Q-Duel Cletus – Sprinkler 1 year anniversary and the BIG 50!

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EC:  Katniss, Boy George, Dahmer, Nemo, Norm, Flyby from Vasoline

FNGs: Welcome @Fanta
Warm Up:  Mosey to the far lot to keep the noise down a “little”.  10 X Fazio Arm circles FW & REV, 15X Overhead Claps, 10X Imperial Walkers, 10X Hillbillies, 20X SSH
The Workout:

It was a celebration week for Sprinkler.  He had his 1yr F3 anniversary this week and turned the big 50 today.  RESPECT!  What better way to celebrate than an F3 party!  41 STRONG today.  Nice showing F3Southwake, way to end the HS Q-Duel week!!!

Count off by 2’s and divide up.

1’s with Sprinkler and 2’s with YHC:

1’s stayed in place for Round 1 11’s , 2’s headed to the lot by the Rock Pile for Round 2 11’s

Well the plan is below, but since we split up I can’t speak for both groups.  I can say that there were a lot of bear crawls for the 2’s and a lot of modifying on the fly (for time!).  I heard group 1 got in a lot of Bear Crawls also and that was the main plan; so all went well.  The surprise for me was the Pavillion intermission which turned out to be a beast!  We had a Round 3 planned just in case, but not a chance on that one!  I’m sharing and saving the workout below because I would like to complete it as written sometime.  It’s a great start to a CASUP if you ask me!

We even had an FNG today.  Welcome Fanta, from San Diego and use to work for Pepsi!

 

Round 1
11’s
Merkins jog between sides
prisoner squats
Intermission
Pavillion
Dips 10, 15, 20X w/ BTTW in-between
Rock Pile
2 sets
10 overhead press, 15 triceps curls, 20 curls for the girls
Round 2
11’s
Plank hold bear crawl in between
star Jumps
Mary
15 pickle pounders
2 sets omnit abs – 30 sec each – rocky boboa’s, spoon hold, American Hammers
15 box cutters
Round 3 if needed
trip around the soccer field
stack each corner
10 burpees,
15 diamond Merkins,
20 Monkey Humpers,
25 LBC’s

 

Mary:  1’s got in some work, 2’s did the rock work hoping to watch the 1’s bear crawl but didn’t happen
Announcements:  Bass lake mulch.  Sign up!, Q-Duel coming to FV next week.  Show some love, check Slack
T-Claps (Recognition):  41 strong!
Prayer:  Woodard family (good news on the no cancer front, keep the prayers coming), Prince Family fire dept chief, pray for recovery from Covid.  Etrade (Patricia), Dauber and family for their trip to Texas, Florence and family as he works in Wilmington for 14 weeks (you and Hardy will be missed at Cletus!)