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5th Q of the Week

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Thx for a late text from Lipton that alarm was set n syitg.. I always cherish my time conversation with this guy, man is regimented and buttoned up- texted Emeril if he can grab yellow card- of course he complained bitched n moan about getting no sleep but like always he did pick yellow car. Thanks
Pre blast n got some folks fired up/ scared but full disclosure- we were mostly using our feet- and YHC always loves Disney-
Pre Murph- with my man Lipton- he was waiting we chatted a bit and ask if South Wake was bringing beverages as part of workout?😉
Started the run and 1/2 way thru the great conversation YHC had to pull lipstick n go behind the bush-
Carried on with the Murph and some deep life conversation- very impressive to do pull ups while bar is swinging.
Ec runners start showing up-

EC: Warbucks, Yellow Card, Emeril, Dawgpound, Buford, Katniss, Pablo, Dumbo ( oh never mind) he needed a EC rest 🙂  Dawg thinks Pikachu was there, but not sure.

It is main event time – got 21 dudes waiting to #getafterit
We go for a mosey around the circle and we do count off and by that time we saw this dude and of course said hello and said come on join us and 1st he hesitated but just jumped in- well now we have 22- time to circle up and disclaimer.
Promised him- #neverleaveyouwherewefoundhim

We were running stoping to pick up the 6th n making our way to #turkishgetuphill- just named that hill n Jamison
Exersice in the way-

FNGs: Yellow Submarine
61 yr young about to get married- lost his wife if 35 yrs – dog of 20 yrs- writer- May be he can help midget ( got his work cut out)- worked for beetles for 15 years #submarine

Warm Up:

Side Straddle Hops
Quick Feet
Merkins

While doing merkins created 4 groups of 5 runners for our Indian run and also reminded all pax to have inside voice
And wait for further #wawd at the stop sign.

As we are running towards tukishgetuphill- another ‘emil’ runner
Told him 2 join n he said sure.. well 2 dudes just by leaving the compound.

Bottom of the hill- Pablo read him disclaimer- every time we stopped 10 front jumps – Pikachu called them

The Workout:

4 groups of 5+
2 groups go left when you meet the group coming from other direction perform
10 frog jumps and #turkishgtup
Make a left on Wesley ( emeril) not that hard no chaos-
Do not leave 6th behind push ur self on Indian run – very simple but effective

We did 2.5 laps – pax were gassed/ oxygen was low/ mask were ordered/ used/ pax were using fng n cotters as excuses to slow down but guess what ?? We all got what we put in- just like life.
T claps to fng submarine and dead bolt to keep his dbshuffle going.
Gathered back at stop sign I hear few guys/ think they were tired-
Midget 11 mnts let’s head back
Carpex mumble chatter
Yellow card- 1 Indian run-
No guys- we have time and we are using every darn minute-
4 mail boxes 3629- Indian run as hard as u can and 10 Turkish get ups-
Emeril n pickachu team only did 3 mail boxes- oh well
Back at the bottom-
Indian run back to the flag- few stops to pick up the 6th ( squats/ frog jumps)
Come to the very bottom- face each other 10-11 on each side and perform squats-
Jail break to the flag-

Mary:

Coffee was for pickachu
We lost Emil ( lime) he had to head back but warbucks stalked him and posted we should nag him back to f-3

22 were there and 2.75 miles were covered and some went home and napped-

Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
Emeril’s Dad

Quote: Life is hard but it is harder when u r stupid and around stupid ppl- Yellow Submarine

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

Indian Hills at Disney for D-Day

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Pax: Deadbolt, Glass Jaw, Tube Sock, Rut, Rain Maker, Boogie, Axe(EC), War Bucks, Sham Wow(EC), Wiggley, Skid Mark(EC), Pikachu, Ice Man, Dommer(EC), 187(EC), New Mexico 

Warm Up: SSH X 20, Imperial Walkers/Hill Billys x 20, Merkins x 20

The Workout: Break into 2 groups(Fast and kind of fast) Group 1 Halfpipe with burpee at the top, Group 2 Indian Run around parking lot and switch, Rinse and Repeat double the Burpees.  Jog over to the Stairs, Group 1 on the stairs alternating hit each step and skip a step.  Group 2 Indian Run around the baseball fields, switch.

Mary: Deadbolt led 75 WWIIs for D-Day Memorial

Announcements: YHC is Qing again in 2 weeks.  You’re challenged to EH a sad clown that’s been out to F3 and has been missing.  If you don’t know someone like that then bring an FNG.  Great to be back in the gloom as a Co-Site Q.  There was some mumble chatter that I might not be as committed to take back over and lead.  I hope I squashed that this morning!  Looking forward to leading many more beat downs in the coming weeks!

 

Prayer: Pikachu led us in a mighty prayer.  We lifted up all Veterans, Banana Seat, Crab Legs and Noah’s Arc and his M.

 

Side note: The Indian Hills idea came to me and reminded me of a great Sons of Anarchy episode where they patch over a MC in Indian Hills Nevada.  It’s a great episode in a great series(check it out).  I guess you can consider this YHC patching over Disney with all my glory.  It’s a real pleasure to lead you, hope you all have a great week!

NM

Obama was at Disney!

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PAX of 10 decided to swallow the DRP and post at Disney for a limited running workout (less than 1 mile of total movement).

FNGs: None

EC: Chips, 16-Bit, Pablo, 187

Fritter: 16-Bit

Warm Up: All exercises in cadence (IC): SSH x20, Fazio Arm Circles 10F & 10B, Imperial Walkers x20, Hillbilles x20, Windmill x20, 5 burpees for New Mexico’s late arrival

The Workout: PAX lined up for a large group indian run to the small lot by the community center entrance.  Once arrived, PAX partnered up for a Lazy Dora 1-2-3 (no running).  While one partner did the exercise, the other partner held a different exercise.  Reps were split between partners: 100-Merkins (other partner hold plank), 200 LBC’s (other partner 6 inch hold), 300 Squats (other partner squat hold).  Next exercise was a new one for the group that Q found in the exicon, The Obama, the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…).  PAX had to do this from one fire hydrant to another, ~100 yards.  Next exercise was 3 rounds of Balls to the Wall, Partner 1 held the wall while partner 2 did an exercise, then switch.  Exercise 1 was mountain climbers ICx15, Exercise 2 was shoulder taps ICx10, Exercise 3 was Low Slow Flutter ICx10.  PAX lined back up for an indian run back to the play ground for 3 rounds of 1o each: Erkins, Derkins, Dips.

Mary: All exercises in cadence: LSF x20, homer to marge x20, Freddie Mercury x20, Nippler x20, Pickle Pounder x1o

Announcements: New Mexico has stepped up and decided to share Disney site-Q responsibilities with Pablo.  Come and support your fellow PAX running the Quay at the finish.  Bring a shovel flag and run them into the finish.

T-Claps (Recognition): Shout out to Messi’s postive attitude at the workouts and his desire to post when his father is traveling for work.  Way to be Messi!!!!

Prayer: Fellow PAX in Wake County dealing with martial issues, M4L dealing with selling his house and moving, unspoken prayers

Little Hill Repeats

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EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman

FNGs: None
Warm Up:

Jogged around and Circled up:

Good Morning
Fazio Arm Circles Forward and Backward

Jogged around and Circled up:

Hillbillies
Imperial March

Jogged to the light:

Merkins

The Workout:

Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.

After many minutes we headed back to the starting place

Circles up at the light for Pickle Pounders

Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.

In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers

The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers

Mary:

Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.

Announcements:

Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.

T-Claps (Recognition):

Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker

Prayer:

Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs

Small Light Poles – there’s 13

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FNGs:

ECEC: ShamWow, Pikachu

EC: ShamWow, Pikachu, 187, Axe, Skidmark, The Natural
Warm Up:  Axe lead the warmup with running around ting after each exercise, Side straddle hop, Good Mornings, Imperials, Hill Billies, Arm Circles and Merkins
The Workout:  Partnered up – playing catch me if you can with BLIMPS.  Each pax started with 3 Burpees as they ran and caught the next pax, then that pax did the exercise.  3 Burpees, 4 Lungs, 5 Imperials, 6 Merkins, 7 Pickle Pounders and 8 Squats.  After this, we got at the bottom of Ting ramp and did Merkin Suicides.  We followed the instructions left by Skidmark, but were not certain if he meant suicides where we did latter Merkins at the large light poles or small light polls.  Pikachu liking pain and whatnot determined it must have been the little light poles, 13 total.  1 light pole 1 Merkin, 2 light pole 2 Merkins … to 13.
Mary:  Various ab exercise such as low slow flutter, LBC’s, Freddy Mercury’s, and some taps – lots of taps (shoulder taps, nipplers, back of the head and then butt taps).  You cant make this stuff up…
Announcements:  Rugged Maniac this Saturday, Memorial day at Womble, Cletus is now a 05:30am workout, Derek Davis Aug 17th.
T-Claps (Recognition): Axe leading the warmup and did a hell of a job (he is ready to be Q…)
Prayer: Skidmark –  for the calf, 187’s neighbor Tom for breathing issues Saturday night hospital visit, unspoken

Just Roll With It

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EC: Full House, Sham Wow, UTI, Pikachu, Lipstick, Skidmark
Warm Up:Mosey up the ramp with BK, HK, Grapevines, backwards to top. Circle up for SSH x50, FAC x12, reverse x13, overhead claps x14, straight to plank merkins x15, mountain climbers x16, shoulder taps x17.  Count off and get into groups of 4,5,5
The Workout: 4 Corners Team Competition: First Lap around Ting we did together top right corner Star Jumps x15, lower right corner derkin hold until partner from top corner comes down, bottom of ting ramp J-Lo Burpees x7, top of ramp BTW until bottom of ramp parter comes up from burpees.  The beginning was a little rocky and was hard to get an accurate starting time once all pax were in their corners to start.  But the creativity was there and we rolled with it! PAX completed 2 circuits and we met back at the top for a backwards crab walk half way down ting ramp and then sprint back to bball courts bc we were out of time.  PAX was told the losing team would be penalized, but it was all a lie to get them amped up working hard on this beautiful Monday morning. (I also ran out of time 🙂 )
Mary: No time for Monday Mary, she had enough over the weekend.
Announcements: Memorial Day Convergence check FB/Slack for details– Q Sheet Awareness continues Lipstick has your Q at Sheepdog on Friday
T-Claps (Recognition): Another morning of 21 Burpees for our friend Riley
Prayer: Injured PAX, Impacted community at UNCC shooting

Devil Burpees!!!

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FNGs: none, but welcome back Cobol!!!

The pax were warned this was an homage to my very first f3 workout.  It was led by M4Life, who I thought would attend.  Alas, was not to be.

EC: Shamwow with a mile PR! Maybelline and Slide Rule out there early as well.
Warm Up:

Quick lap, ssh, good mornings, merkins, imperial squat walkers

The Workout:

11s on the Half Pipe

Merkins on one side, wwii on the other.

EC burpee in the middle if you wanted…. Looked like everyone wanted.

Extra trip of 10 each if you finish early.

Shamwow hit his stair goal during this portion.

 

Abyss!

The PAX were introduced to a new workout move, the *Devil Burpee*.  As we all know, the Blue Devil takes the already insufferable Bobby Hurley (slap the floor like a d-bag, then miss a jump shot) and captures the more full essence of Duke with a defensive flip.  So, jump squat+ Turkish get up.

The Devil Burpee adds another layer of d-baggery by adding a Burpee before getting up off the floor (seriously, after flopping, doing push-ups before standing back up, ugh).

These are 100% guaranteed to spike your heart rate or your money back.

 

So, head to bottom of Abyss, 2 Devil Burpees.  Top, x4, Bottom x6, etc.

Stop at the top with 12x Devil Burpees.

Audible was called where the 12 could be skipped if the pax raced someone up the stairs.

Mary:

Traveling Mary!  Start on baseline of field, do 10x Mary exercise, Sprint to mid field.  Repeat x8, sprinting half field each time.

 

Recap:

Holy cow.  My heart rate averaged 141 for this nonsense.  29 flights of stairs, just over 5 miles (including EC), and will over 1k calories burned on the morning.  Great job everyone pushing hard.  Not a lot of mumble chatter, whole lot of really heavy breathing.

 

Announcements:

2.0 Saturday.  Spartan race (see Shamwow, Dahmer)

T-Claps (Recognition): great job to glass jaw pushing himself!  And Shamwow with the mile PR!!

Prayer: Crab legs, Glass Jaw employment opportunity

VolunTold to run a Paradise City workout

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Sunday evening @Emeril  sent a text out to determine if he should go to Paradise City or Downtown Train Monday morning.

Text went like this:

Emeril-  Who has the Q at PC tomorrow?
Spreadsheet pic comes thru.  4/29/19 Emeril/Midget
Dawgpound: “Well lookie here”
Midget:  “Nice…Emeril…Let’s kill them”
Emeril: “Bullshit”
Dawgpound:  “I’m getting excited, I’ll go ahead and save it. Would love to have a Midget and Emeril Q”

FNGs: GrubHub

Warm Up: On the jog.  Good Mornings, Fire Hydrant, SSH, Imperial Walkers, Burpees

The Workout: 11’s on the hill by b-ball courts

Start with 10 hand release merkins
Indian run two groups to top of the hill
1 Squat
Keep going
Continued with occasional breaks for Burpees, Wide Grip Merkins, Homer to Marge,

Mary: Pigeon, Runners Pose, LBC’s, Clam Shells

Announcements: Southwake Dad’s workout Saturday. @Bernie and @Brony have the Q

@Yogurt continues sprint workouts after PC

T-Claps (Recognition): Cowboy for setting up the CPR class.  Gumby for completing 8k

Prayer: Crablegs, can’t recall if there were others.

Shitter Quitter

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It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.

EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:

Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise.  Gets multiple joints going and is a very dynamic exercise.

5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee

The Workout:

The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.

We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.

We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.

One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.

Mary:

Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day

Announcements:

Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.

T-Claps (Recognition):

Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.

Prayer:

Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers