H1N1 – Page 22 – F3 South Wake

Q Source “Preparedness”

February 13, 2019/in Possum Trot /QIC: LED
PAX: Aggie, Banana Seat, Centerfold, China Grove, Chips, Coal Ash, Dauber, Doc, DoubleD, Emeril, FedEx, Fonzie, Gump, H1N1, LED, Lipstick, Lucky Charms, Messi, Modify, Motor Boatin', Pablo, Particle Board, Peeping Tom, Porterhouse, Pumpkin Spice, Straight Cash, Wiggly, Yogurt

“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.

A “BREATHTAKING” morning in the Quay

February 11, 2019/in Mutiny /QIC: LipSync
PAX: 16-bit, FedEx, Fonzie, Gump, H1N1, LED, Lipsync, Messi, Norm

A “BREATHTAKING” morning with Spring Peeper season right around the corner (see following link): Frog

Warm Up

A fun jog around the track and up the small hill to the soccer field for warm up consisting of: Good mornings, daisy pickers, SSH and Frankensteins

The Workout

Jog to the rock pile and John Cusack to the parking lot

Rock suicides with curls for the girls and overhead press

11’s with Wonder Bras > jog around bathrooms to pavilion > Derkins

John Cusack rocks back to rock pile

Jog to tennis courts for partner jumping burpees

Mary

WWII, Freddy Mercury’s, Homer to Marge and Have a Nice Days (with meditation, prayer and reflection)

Announcements

NC Spring Classic 8K and 16K April 27^th. Get 10% off with F3SW2019

7^th Annual F3 Raleigh Mule is the same day as the Wrightsville Half/Full Marathon

Prayer Request

Crab Legs; Shredder and the many sick people out there

Strava Stalking

February 10, 2019/in U Turn /QIC: Skidmark
PAX: Aquaman, Banana Seat, Bulls Eye, Dauber, Dawgpound, H1N1, LED, Martini, Norm, Oyster, Pablo, Psi, ShamWow!

13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:

Maybe It’s Maybelline

February 2, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Beater, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Forceps, Full House, Gump, H1N1, Lipsync, Maybelline, Nemo, Norm, Pablo, Pikachu, Pony Boy, R22, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Warbucks

24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

Sheepdog – finding Baby Jesus…

February 1, 2019/in Sheepdog /QIC: Shredder
PAX: Beater, Black Knight, Dovetail, Gump, H1N1, Norm, Shredder, Sugar

8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3. Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core. Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Fire Dept Fun

January 31, 2019/in Kennys Grave /QIC: Banana Seat
PAX: Banana Seat, Black Knight, H1N1, Martini, Messi, Norm, Sugar

PAX of 7 on this 20 degree brisk morning in the gloom. YHC wanted to switch things up a bit. Everyone stayed in their vehicles until 1 min to go taking advantage of the seat warmers. 5 PAX started and 2 joined soon after. Here’s the damage.

Mosey over to tennis courts
Warm up
SSH X50
5 burpees OYO due to late comers
Windmills x10 IC
Bat wings x20 each IC (forward arm circles, hold, Reverse, hold, seal claps, hold, overhead) This one gets the shoulders on fire.
Squat jumps x20

To downtown FV fire department
Indian Run with 5 merkins at back before running to front of line
– Stopping at rails for derkin ladder OTW. Upper rack, middle rack, lower rack 10 each.

Once we arrived to our destination we paused under the flag pole to say the pledge of allegiance. Fire Dept was quiet assuming everyone was cat napping.

Fire drill – circle up, chop/high knee, each pax calls “fire”. Drop, roll right, merkin, roll left, merkin, back up choppin.

Copperhead Sets (3 rds, x10 IC)
– Lunge
– Merkins
– Squats
– Dips

Mosey back Indian run with 3 burpees at end before advancing.

Mary
LSF x15 IC
Corkscrews x10 IC

Announcements
See FB and Slack, phone down challenge, WB runs

Prayers
Banana Seat mentioned a lady that attends our church battling cancer (Reba). Doctors announced yesterday the treatments are not working. Only short time remaining in her life. Life is a gift, remember to make each day meaningful and memorable.

Way to start the day men!

BS Out

Gump Again?

January 30, 2019/in Possum Trot /QIC: Gump
PAX: 187, Banana Seat, Fonzie, Garden Knome, Gump, H1N1, LED, Messi, Motor Boatin', Pikachu, Puddles, Sugar

PAX of 12 showed up for another beating from Gump this week. We toured beautiful downtown Varina.

Warm Up: A long Mosey to the storage building for some SSH, Good Mornings and Bear Crawl Ring of Fire with each PAX doing 10 Merkins in succession.

The Workout:

Mosey’d over to the downtown flag with Big Boy Step Ups, Dip, Irkins and Wall lunges
Mosey’d to the Furniture store wall for some ridiculous-looking Danielsons, High Jumps on the wall, Wall Merkins and Claps, Wall Crunches
Mosey’d to the Aviator Bottle Shop for BTTW, BTTW Mountain Climbers, Homer to Marge right and left on the wall, Windshield Wipers
Mosey’d to Aviator Taproom for Bridges with Duck Walks back, Plank Jacks and Crab Jacks
Mosey’d to the Breezeway for some Dirkins, Crucible Merkins, Wall Lunges, and Irkins

Mary: Around the Horn Mary for almost 10 minutes
Announcements: Q-Source after workout, 6-8pm No Phone Challenge
Prayer: Gump took us out.

Take Care of My Baby! says R22

January 28, 2019/in Mutiny /QIC: Gump
PAX: 16-bit, Banana Seat, Black Knight, Breach, Dauber, Fonzie, Gump, H1N1, LED, Messi, Modify, Norm, POTS, R22, Sugar

Warm Up: Dauber warmed us up with every thing from a run around the track, Windmills, SSH, some good stretches
The Workout: Don’t drop R22’s baby or you will have to do 5 Burpees each time….we did a lot of burpees.

Got in line for Duck and Weave. Last person in line had to duck walk and meander through the pax. Baby was dropped a few times.
Bear crawl and crawl-bear back while one PAX carried and shared Baby
Quick feet half way around the island curb, Baby was dropped. Irkins and ____ rounded the circle.
Rock pick up with around-the-horn exercise call outs (Freddie Mercury, Alphabet Soup, biceps, triceps, rows, shoulder presses, lap around the field, more burpees) from the PAX who were carrying Baby.
Indian run carry baby back to the tennis courts

Mary: Around the horn while tossing Baby. More burpees.
Announcements: Respect to POTS! Follow FB and Slack for announcement reminders
Prayer: Gump to us out. Buford, Randy and his family, struggling marriages,

The Rise of the Tiger Hawks

January 26, 2019/in U Turn /QIC: UTI
PAX: Aquaman, Beater, Cowboy, Dawgpound, Deadbolt, Dovetail, Full House, Gump, H1N1, LED, Oh Yeah, Psi, Roger Roger, ShamWow!, Short Pole, Slide Rule, UTI, Warbucks

The first AO to see the rise of the Tiger Hawks! The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning. Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks. The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up: Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace. He is a resident of Holly Springs and is in sales. Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout: Traditional U-Turn 5mi route was mapped and offered and for the masses. Plenty of turning for the 6 going on along the way. A few went “off the map” to hit their personal targets. Great work to all #HIM for braving the below freezing morning.

Mary: Nope! No Girls allowed.

Announcements: Nope! and very sorry to have passed over this. I guess I was getting cold? Excited to run? Still really bad at being a Q? As always keep an eye on your social media platform of choice. Please toss them out on the BackBlast post.

Prayer: Again – BAD UTI, BAD UTI – Skipped over Prayer. It wasnt intentional… Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded. For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Jello Legs

January 24, 2019/in Kennys Grave /QIC: Messi
PAX: 16-bit, Banana Seat, H1N1, Messi, Norm

A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.

Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps

The Workout:

Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.

PAX partnered up with 1 Pax going solo

100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.

200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest. Switch back and forth until reach 200.

300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock. Switch back and forth until reach 300.

FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.

Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.

Mary:

Completed the following exercises – 15 count IC

Dolly, LSF, and Rosalita Wip

Closed with 1 Corinthians 10:13. Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.

Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown. Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.

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