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Week 4 IPC

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

FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Abstract Art

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FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED

Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field.  Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4

bent over rows

curls for the girls

tricep extension

alternating lunges

prison squats

catalina wine makers

speed skaters ( or bobo something)

merkins

plank hold x 2

deadlifts

Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy

IPC week 3

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FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax  week 3

timed workout

400m run

10o merkins

400m run
90 squats

400m run

80 merkins

400m run

70 squats

400m run

60 merkins

400m run

50 squats

400m run

40 merkins

400m run

30 squats

400m run

20 merkins

400m run

10 squats

800 m run

Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).

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.

 

010000

New Lighted Frisbee at Mutiny

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FNGs:None
Warm Up:  Good am, static stretches, SSH
The Workout:  Ultimate frisbee:  6v5.  Lots of burpees.  Lots of scores.  Lots of great throws and catches.  breach brought a light up frisbee  still hard to see/play in the darkness especially if you were wearing black/dark clothing.

Mary:  None
Announcements:  Iron PAX; possible Ultimate next week AFTER Mutiny.
T-Claps (Recognition):  PAX who were flexible playing Ultimate one week early.
Prayer:  Welcome back Norm from his Army training; Best wishes to Boy George as he gets ready to close on his house and begin an adventure across the USA with his family.  UNSPOKEN.  YHC took us out.  Honored to lead.

Running the Tables

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FNGs: None

Warm Up:  As the Pax were anxious to try their luck at the tables, warm-up was kept to a minimum. SSHx15 IC; Good mornings x 10IC; Imperial walkers x 10IC; Hill billies x 10IC

The Workout: Pax split up into 3 groups and mingled around Casino Royale.  At station 1, Banana Seat treated the Pax to a round of TRX bands and table top work.  At Station 2, YHC dealt out some 11s and finished the round with some blackjack. At Station 3, the Pax ran the tables with Boy George with a mix of merkins (H.I.I.T. group).

Station 1 – various exercises with TRX bands and tabletops

Station 2

Rd 1 – 11s with Curls for the girls and LBCs (ran with coupon between islands).  Finished up with some blackjack. Dealer wins 10 burpees, Pax wins 5 burpees

Rd 2 – 11s with Tricep extensions and squats (ran with coupon between islands). Finished up with some blackjack. Dealer wins 10 turkish getups, Pax wins 5 turkish getups.

Rd 3 – 11s with rut rows and ww1s (ran with coupon between islands).  Finished up with some blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Station 3

Using the path around the south end of the park (800m long)

First lap – merkin half mile with appearances by some of Boy George’s favorite characters.

100m runs with stops along the way for 8 different style of “merkins”

5 diamond merkins; 5 mike tysons; 5 wide grip merkins; 5 balls to the all derkins; 5 Peter Parker merkins; 5 Mickey mouse merkins; 5 Makhtar N’Diayes (former basketball player ho spent 2 seasons at Univ of Michigan then transferred to UNC); 5 irkins on the fence

Second lap – burpee pyramid with sprints

100m acceleration (increase speed with every 10 steps or so) followed by 100m mosey recovery

Corner 1 – 4 single merkin burpees; Corner 2 – 3 double merkin burpees; Corner 3 – 2 triple merkins burpees; Corner 1 – 1 quadruple merkin burpees

Mary: Finished up 1 round of blackjack.  Dealer wins 20 second plank, Pax wins 10 second plank

Announcements: Mulch at Bass Lake – signup slots still open for this weekend

T-Claps (Recognition): Nemo for going 10/10 for EC and workout during Q swap; Boy George for going 10/10 for workouts during Q swap.  For all the Pax that contributed to the clothing and hygiene product drive.

Prayer: Boy George

Little bit of this, Little bit of that…

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15 HIM chose to workout at Kenny’s Grave today. Here is what we did.

Warm Up:
Mosey around the parking lot with buttkickers, high knees, carioca. Then circle up.
Good Mornings x10 IC
Willie Mays Hayes x10IC
Windmill x10IC
Copperhead Merkins x10
Copperhead Squats x10

The Workout:
Split into two groups.
Group 1 grab a rock.
11’s on the hill next to baseball field
Rock never touches the ground and always face downhill
At the top – Prisoner get-up (right knee down, left knee down, then back up)
At bottom – Wonder Bra’s

Group 2 on the court.
Two lines PAX guy runs the ladder/cone course with a burpee at the end before repeating back.
Next man calls the exercise each time. Do this until group 1 is done

Tabata at the picnic table. AMRAP 20 secs on/10 secs off.
Group 1 upper body on the tables. G2 lower body in the parking lot.
Upper – Chest tap irkens, Dips, Hand release Dirkens (rinse and repeat)
Lower – Reverse Lunges, Bobby Hurley’s, Star Jumps (R&R)
Should be 3 mins per group then switch.

Mary:
Rapid Mary with only 3 mins. Feet never touched the ground.
Freddy Mercury into Protractor into LSF into Heels to Heaven into Rosalitas
HAND

Announcements:
Last day of Q Dual swap tomorrow at Casino Royale. Reach out to cotters.

Prayer:
School teachers aka Parents, CrabLegs and Forceps, Missing PAX

Thanks to 16-Bit for taking a group today.

BS Out!

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

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

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!)

Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week