McNugget – Page 3 – F3 South Wake

The Taper

February 23, 2022/in AO Post, Running 4 the John /QIC: Skidmark
PAX: 187, Banana Seat, Bobby Boucher, Bobby Dall, Breach, Dawgpound, Dumbo, Emeril, Full House, Lawn Dart, LED, Lipstick, McNugget, Oyster, Pikachu, Redenbacher, Roaming Gnome, Skidmark, UTI, Yoshi

There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.

FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.

A Mix of Complaints and Cheers

February 4, 2022/in Crazy Ivan /QIC: Fanny Pack
PAX: 187, Banana Seat, Dahmer, Emeril, Fanny Pack, Full House, McNugget, Moose, Ponzi, Pumpkin Spice, Quiver, Warbucks, Yoshi

Ya know…everyone is a critic. At Crazy Ivan, it is incumbent on the Q to choose the playlist, so I always choose mine. Today, there were equal numbers of complaints versus kudos for the playlist. “Hell yeah..this is my jam”, “I’m down with Fanny on this one”, “Thowin it back…yeah!”, It’s too loud”, “what the hell are they singing?”, “This makes me wanna go bust stuff up”, “Crazy Ivan…when Fanny’s the Q, you leave angrier then when you got here.” Good stuff right there.
Warm Up: SSH x 25, Good Mornings, Seal Claps, Frankensteins, Spinal Rotation.
The Workout: This was a “recover on your time workout”, so the timer just kept going. It was a 1:15/:45 Tabata/AMRAP with the Kettlebells. During the 1:15, YHC would call an exercise. During the :45 PAX had a choice of Boobity-Boobitys, Plank Hold, Swings, or Snatches. Rest was entirely up to the PAX. Some PAX took it upon themselves to stretch, run, etc. during the :45. OK. Exercises that YHC called during the 1:15 segments were: Bell Merkins, Bridge Pullover, Bobbity Boobity, Squats, Suitcase Lift, 1 leg Deadlift, Lawnmower, Halo, Figure 8, Curls for the Girls, 1 Arm Shoulder Press, Ground Pounders, Plank Pull Through, Midget Cookie Pouch, Midget Love Handle, Swings.
Mary: Bad form plank and downward dog, with some runner’s stretches. Awful Q examplehood!
Announcements: Long Ass Run, 2/12…details on Slack.
T-Claps (Recognition): Ponzi…cotter…back out in the Gloom!
Prayer: Lots of relatives sick or injured. Emeril daughter/family with just being a teenager! YHC took us out and ended this debacle!

Was I Missed?

February 4, 2022/in Paradise City /QIC: Fanny Pack
PAX: 187, Cupid, Dawgpound, Dumbo, Emeril, Fanny Pack, Lipstick, M4Life, McNugget, Mookie, Pablo, Tetanus, U.T.I

After the callout from Dumbo last week, I realized I hadn’t been to Paradise City in a bit. Well, YHC decided to throw down a “no secrets here” workout, where everyone looped the entire park more than several times. I think around 3.2-3.5 miles, depending on watches, etc. All Pax stepped up to take several turns in calling 10 count exercises at our stops along the way.

FNG’s: none.
Warm Up: Warm up lap around the entire parking/soccer field L loop. Stopped at bottom of ramp, Top of Stairs, Corner of Sportsmanship, Guardrail, top of hill by tennis courts, over by dumpsters, knee wall at top of ramp. Exercises along the way were: SSH, Imperial Walkers, Frankensteins, Irkins, Good Mornings, Sir Fazio’s, Shoulder Taps…all x10.

The Workout: Split in two groups, that ran opposite directions, all stopping at the same spots, to do a PAX choice of a 10 ct. exercise. Two rounds were Indian runs, two rounds were Mosey. We finished a last round together until reaching the basketball courts…literally as time expired.
Mary: built in
Announcements: Long Ass Run Sat. Feb 12th on the ATT…details from Skidmark.
T-Claps (Recognition): Good to see Tetanus back out at Paradise City! Thanks Dumbo for the push!
Prayer: Spoken/Unspoken. Thanks fellas for the opportunity to lead!

RFTJ 17 strong

January 26, 2022/in Running 4 the John /QIC: 187
PAX: 187, Banana Seat, Bobby Boucher, Boy George, Breach, Cupid, Dawgpound, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, U.T.I, Wild Turkey

FNGs:none
Warm Up:SSH
The Workout: 3.5 and 5 mile options; lots of picking up the 6
Mary:stretch
Announcements: Q Source at Panera
T-Claps (Recognition):
Prayer: All PAX with Covid or illness, Emeril’s daughter just going through the struggles of being a teen.

R4TJ 1/19/22

January 20, 2022/in Running 4 the John /QIC: Banana Seat
PAX: Axe, Banana Seat, Big Rocks, Coal Ash, Dumbo, Emeril, Maybelline, McNugget, Oyster, Pikachu, Roaming Gnome, Skidmark, UTI, Yoshi

14 PAX for one big circle and a few climbs.

Nice work men!

Is this still an AWESOME route?

January 12, 2022/in Running 4 the John /QIC: Redenbacher
PAX: 187, Dawgpound, Emeril, Full House, Maybelline, McNugget, Pikachu, Redenbacher, Roaming Gnome, Skidmark, U.T.I

EC: Pikachu, Skidmark, 187, Full House, Mc Nugget, UTI

FNGs: Not today.

Warm Up: It was cold. We discussed the route and headed out.

The Workout:

The AWESOME route (Skidmark pointed out looks like the Grinch)! If you were not there you TOTALLY missed out.

Mary: short on time.

Announcements: Panera is hiring. Q source meets every Wednesday at 0645. Check 3rd F channel for location.

T-Claps (Recognition): All PAX for choosing the DRP.

Prayer: ALL PAX to stay healthy and COVID free, unspoken.

YHC took us out. Always an honor to lead.

How did I forget to add bear crawls?

December 17, 2021/in AO Post, Cletus /QIC: Abe
PAX: Abe, Banana Seat, Cancun, Coal Ash, Florence Flojo, HazMat, McNugget, Pikachu, Plunger, Stubs, UTI

FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.

1ish mile run (figure 8)

Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.

At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.

One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year

I Think I Saw That on a Billboard

December 9, 2021/in AO Post, Speed Racer /QIC: Skidmark
PAX: Bobby Boucher, McNugget, Mookie, Pigpen-Raleigh, Skidmark, UTI

FNGs: None
Warm Up: Mosey that included Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles
The Workout: Super Jack Webbs Pyramid. 1 merkin, 3 overhead press, 1 merkin. Run a loop after each set. Up to 10 merkins 30 overhead press 10 merkins and then come back down.
Mosey to the picnic tables for dora. 100 derkins, 200 irkins, 300 dips with a partner. Other partner run to the brick pillars and do 10 count balls to the wall.
Mary: Plank hold
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Job searches, Families in need at Christmas

The Olaf Route

October 13, 2021/in Running 4 the John /QIC: Warbucks
PAX: Axe, Boy George, Dawgpound, Dumbo, Emeril, Florence Flojo, Hasselhoff, Katniss, Kosher, Maybelline, McNugget, Poopeater, Roaming Gnome, ShamWow!, Warbucks, Wild Turkey, Woody, Yogurt, Yoshi

FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691

Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken

Working the Balls at Cletus

October 1, 2021/in AO Post, Cletus /QIC: UTI
PAX: Full House, McNugget, ShamWow!, TexMex, UTI, Warbucks

EC: Full House and YHC… No ShamWow!?

We met Emeril and Dawg from the Ivan crew on the way. Bird calls summoned us to the road as they passed. Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers. YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before. We lost an HC from Lippy to a bedtime shoulder injury (curious). Expected maybe Abe too at least, Cletus would be good. Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.

On the return, the shitter was full… Lippy? Full House had to seek alternative facilities. Shammy? His car was in the lot. Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park. Dawg emerged from the Men’s room looking pretty relieved. I shouted to call out if they wanted to merge.

TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own. TCLAPS

We had McNugget show as well and Warbucks too. Shammy was admiring his arms and the beard he grew since their last encounter. 6 for Cletus!

FNGs: zilch

Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings

The Workout: Mozy around the soccer fields in an attempt to see the Ivan dudes. Lot was empty and then mumblechatter started “So… no plan today UTI?” I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan. The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts. Mozy to the shelter for the first thang.

3 on the wall for Ball Walkers. Balls to the Wall but with the goal to walk from one side of the wall to the other. The other 3 started walking the tables, stepping up and down around the shelter. We switched off for 3 turns of each. On to thang 2

Mozy to the playground. PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs. Once all PAX were doing WWIs, YHC called for another set of Pull Ups. 3ish rounds of that. Once done – YHC lined em up along one playground structure and set a target for the twisty slide. Transportation method was a low army crawl on the elbows, balls just above the playground turf. Completed one out and back. That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl. On to thang 3

Mozy to the amphitheater. Inverted WWIs and Australian WWIs – these were performed 3x each. Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles. Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch. Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground. Partner 2 again gave them some leverage by holding the legs. On the up, Partner 1 brought their body up level with the stage. PAX noted that this was particularly tough on the balls. I didnt notice 😛 On to thang 4

YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile. Each PAX picked up 2 rocks that they could palm in each hand. You may see some symbolism here…. PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front. Each for a 10 count.

On the way to Mary – we stopped for one last pass at Ball Walkers.

Mary: Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary. Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.

Announcements:

HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation

Tuesdays – 2nd F with 3 Alarm

Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition): TexMex – Welcome Back!

Prayer: Aquaman and others still working through injury.

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