Posts

Recovery From Wrightsville

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

EC: Dawgpound, Cowboy, Emeril, Dumbo, Skidmark, Full House, Yogurt

Warm Up:

Stroll around the parking lot. Making various stops for the following exercises.

30 Cadence Count Side Straddle Hops
20 Cadence Count Good Mornings
10 Cadence Count Hairy Rocketts
10 Cadence Count Sprinkler
10 Cadence Count The Chinook
10 Cadence Count Daisy Pickers

The Workout:

1 round

Bottom of the Ramp
Jack Jack Webs from 1 to 7; 1 merkin, 1 plank jack, 3 air presses

Up the Ramp
El Capitan – Halfway up the ramp

Box Office
20 Cadence Count Balls to the wall
15 Cadence Count Moroccan night clubs
15 Cadence Count Randy’s

Corner
Jump Squat holds – Jump squats and Al Gore Countdown from 10 to 1

Basketball Court

10 Irkins
10 Derkins
20 Dips

Ran to the bottom of the parking lot
Opposites attract — Bear Crawl 2 spaces, Crawl Bear 1 space

Mary:

Dolly
Homer to Marge
Gas Pump
Homer to Marge
Hundreds.  We tried.  Need to work on this one
Homer to Marge
Absolution
Yoga Stretches
Downward Dog
Runners Pose
Pidgeon Pose

Announcements:

Tobacco Trial race Sunday or is it Saturday. There is some confusion amongst the pax.
Dumbo Virgin Q at Disney this week.
ShamWow! and Aquaman going for the Fritter… They will love Friday

Prayer:

All pax recovering from injuries. Shredder and Buford
Crablegs
Crablegs friend, from North Raleigh, passed away

That’s Good Periformus

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

YHC had plans for a “Wrightsville Friendly” workout, something with 1-3 very easy miles, lots of stretching.  Something to just get the blood moving and the legs working lightly.

But then 8 PAX showed up, and the only one running Wrighstville was YHC, so an audible was called to do a regular bootcamp.  YHC regrets this decision immensely.

Warm Up:

  • Run the lines
  • SSH x20
  • Imperial Squat Walkers
  • Mountain Climbers, Plank Jacks, Merkins

The Workout:

Part 1:

Mosey to the wooden fence for a Merkin Ladder:

  • Bottom rung, 1x Derkin
  • Top rung, 1x Derkin
  • Top rung, 1x Irkin
  • Bottom rung, 1x Irkin

Repeat, going up to 5x

Transit to the next lightpole via Broad Jump, Lunge Walk Burpees (1x Burpee, 1x Broad Jump, 1x Lunge each leg; repeat until lightpole)

Continue Merkin ladder, 6x-8x

Return via Broad Jump, Lunge Walk Burpees

Finish Merkin Ladder, 9x, 10x

Part 2:

Head to playground.  Initial plan was rotating 5x Pullup, 10x Merkin, 20x Squat, Sprint in groups of 4.  Merkins were a terrible idea, so a double audible was called.

Half the pax did a 90 degree hang (elbows, not waist, @DaBusiness) while the rest did:

  • 10x Star Jumps
  • 10x LBC in Cadence
  • 5x Burpees

(that’s 3 rounds of hangs)

Part 3:

Bear Crawl Stretch: Line up along path.  PAX in back bear crawls to front.  Everyone else holds a single stretch.  Author’s Note: This is the kind of stuff I wanted to do the whole time, but nooooo

Mary:

Round robin on the 10 count.  Yes, Lucky picked burpees.  No, we were not surprised.

Announcements:

ShamWow was our 6.  He’s only been coming a couple months, but F3 has definitely scratched an itch.  He had the idea it would be great if we had smaller groups of guys supporting things like 5k’s, mini charities, etc.  Don’t always need the whole crew to show up.  I strongly agree.

Handing off Site Q duties to Da Business.  Good luck, and it’s been an honor to lead for the last year!

Prayer:

Shredder’s under the knife this morning.  Stay safe this weekend at the beach!

 

Rest up now ya hear

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

It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.

EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer

Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree

Standard warm up lap

Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC

YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.

The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.

Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins

Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.

It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.

YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose

Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link.  Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.

Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken

YHC took us out.

No Rain at Paradise City Although it was Rainmakers Birthday

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

During the random mumble chatter at the start of today’s workout a comment was made that there is no anatomical benefit to running backwards.  After a little internet search (because the internet is always right) I found this article: https://www.runnersworld.com/training/a20798335/the-many-bennies-of-running-backward/.  Feel free to add your comments and thoughts to your favorite social media forum.

 

Now on to what happened.

5 PAX showed for the normal EC route.  Emeril, Yogurt, 187, Skidmark and YHC (Cowboy).  It feels kind of odd running with no rain.

Warmup:

PAX took a light jog around Ting park with the following stops and exercises:

Ticket Office

  • SSH in Cadence x 20
  • Windmill in Cadence x 10
  • Good Morning Cadence x 10

Basketball Court

  • Fozzio Arm Circles Forward x 10
  • Fozzio Arm Circles Backward x 10
  • T-Claps x 10
  • Monkey Humpers x 10

The Workout:  

After a quick count off the PAX started an exciting round of 4 Corners using the entire Ting Parking Lot.  On the long straights we ran forward and on the short legs we ran backwards (hence the note at the beginning).  At each corner the following exercises were performed:

  • Burpees x 5
  • Squats x 10
  • LBCs x 20

We repeated this for 3 laps with some looping back for extra to pick up the six.

With little time left we headed to the top of the Ting Ramp where we split into 2 groups.  1 group did BTW while the other group ran œ way down the hill and back.  We then switched and repeated.  We then headed back to the basketball court for Mary

Mary:

YHC grabbed his phone and then settled into a quick session of Mary.  The following exercises were completed:

  • Low Slow Flutter x 15
  • Pickle Pounders (called by 187) x 10
  • Merkins (called by Packman) x 10

It was great to be given the opportunity to lead.

Announcements:

  • Its Rainmakers Birthday. If you see him today wish him Happy Birthday
  • 2.0 Workout on Saturday was great. Will need a couple of PAX step up and Q future workouts.  1st Saturday of every Month.

Prayer Requests:

  • Family known by PAX who lost a child
  • Prayers for Health this week
  • Unspoken

Birthday Bash at Possum Trot

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

Warm Up:  13 PAX took Dauber’s double dare showing up in wet conditions from an overnight rain for a birthday bash arm beat down in 36 deg balmy weather.  Before departing for our warm up jog, Pablo asked for the where-about  of breathtaker.  A Dauber hug was enough evidence for Pablo who pulled a Reagan needing to “trust but verify”.  Dauber had the extra gear under his sweatshirt (did I mention it was above freezing?).   Jog commenced around the tennis courts to the parking lot and began the following exercises in cadence:  20 ssh ; 10 Fazio Arm circles F/B; 10 good mornings; 10 Vegetation grabbers; 10 IW; 10 HB; Michael Phelps; Static arm stretches.  Jogged to the Love Shack for the workout.

The Workout:  10 Star jumps, 10 merkins.  Mosey to grass area with small hill behind ball field for 11’s – SSH on bottom and LBCs on top.  Mumble chatter about counts; More reps is a good thing.  Mosey to the shack for a birthday celebration of balls to the wall.  In honor of Doc’s 47th Birthday, PAX completed a 47 cadence count.  Modify gave a much needed 10 count post BTTW.  Lined up at the bottom of the incline and began alternating strides, 10 strides in length, until reaching the top of the incline/parking lot.  Each PAX then grabbed a medium-sized rock from the rock pile and met back up in the parking lot holding plank for the six.  With rock in hand, the following exercises were completed with 10 reps:  arm curls, arm o/h presses, triceps extensions, rut-ros, one hand on rock merkins (L/R), Squats.  25 SSH, Rinse and repeat.  25 SSH, Rinse & Repeat with a slight modification of completing rock exercises from your six; exercises included chest press, skull-crushers and LBCs/WW IIs.  25 more SSH (inspired by Nemo – keeping the heart rate up).  Rocks back to the rock pile John Cusack style.  Ran out of time so no hill work was executed.

Mary:  Dauber made up Yoga names for some much-needed stretching – – – inspired by a yoga class fresh on his mind from last night with Doc and Double D (missed you DD this morning – perhaps too much stretching or just a clear colon?). PAX were overjoyed performing these stretches on the Action Park parking lot asphalt. Knees, forearms and elbows were so comfortable.  Perhaps the puddles on the tennis courts should have been utilized?

Announcements:  BRR, WB half and full, sprint tri registration.  Q-Source post PT at Stick Boy.  Namerama ended with birth name (junior, junior, junior?).  Happy birthday 🎁🎂🎈🎊🎉 sung to Doc; called out Lucky Charms when he emphatically said he was still 49 – evidently his birthday is May 1st.  Let’s plan for a big celebration.

Prayer:  Thank you Fonzi for taking us out in prayer.  Lots of requests today, spoken and unspoken:  injured/ill PAX including Shredder & Crab Legs; illness/cancer with PAX family members; job interview; HS kids taking ACT today; other prayers…

EC today:  great job Pablo for getting it done.

Always a pleasure/honor leading these fine #HIM men in the gloom.  QIC- Dauber

So Long But Not Goodbye

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

Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

Welcome Rainmaker

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

EC: Skidmark and Pablo

Warm Up:

Circled up on the basketball court
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Hillbillies
10 Imperial Walkers
Squatter Pyramid
10 Reverse Merkins

The Workout:

Workout started out with 5 burpees for Kid Cracker arrived late.  A valid reason, but we still need to do the burpees.

Form Two Indian lines.  I made Lucky go in the faster line. 🙂

Three Rounds of the following

Basketball court: 5 Burpees
Corner: 5 Burpees, 10 Merkins
Box Office: 5 Burpees, 10 Merkins, 15 Squats
Bottom of Ramp: 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs

Then as a pax we ran to the guard rail.  Did 10 in cadence Dipplers
Then as a pax we ran to the wall between the corner and the box office.  Did 40 count of Balls to the Wall
Ran to the Box office to do another 40 count of Balls to the Wall.
Ran back to the Basketball court for Mary.

Mary:

Burpee Countdown 5 – 4 – 3 – 2 – 1

Announcements:

See Slack and Facebook

Prayer:
Kid Cracker’s wife and family traveling to Florida
Bullseye
Crablegs

Crazy Ivan Backblast 2/15/2019

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

Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Valentine’s Day 11’s massacre

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

PAX of 17 for EC and 28 for main event came out to experience a Valentine’s Day 11’s Massacre and pursue the coveted fritter.  #FrittersAin’tEasy

EC: Pablo, Lipstick, Banana Seat, Wiggly, Banana Seat, Straight Cash, Chips, Nemo, Pumpkin Spice, Yogurt, Lucky Charms, Particle Board, Emeril, Peeping Tom, Coal Ash, Pikachu

Warm Up: A quick jog around the soccer field.  Circled up at the flag: SSH IC x 20, IW IC x 15, HB IC x 15, Fazio Arm Circles IC 10 forward and 10 back, good mornings IC x 10

The Workout: PAX split into 7 groups of 4 and did an Indian run over to the high school main entrance.  2 rounds of 10 Merkins, Derkins and Dips while we waited for the 6 to arrive.  PAX remained in their Indian run groups and did 11’s on the road/hill that goes between the school entrance and Middle Creek Park Ave: Burpees at the bottom/Star Jumps at the top.  PAX then split into 2 groups to Indian run back to the flag for Mary.

Mary: Pikachu had the PAX do plank shoulder taps while the Q got is phone, Q resumed: LSF IC x 15, Freddie Mercury IC x 15, have a nice day

Announcements: Check FB and Slack, Meg Smile

Prayer: friend of banana seat with medical issues, Full House’s father, Shredder, Marriages, Unspoken prayers

Q Source “Preparedness”

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

“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.