Moby – Page 12 – F3 South Wake

Valentine’s Day 11’s massacre

February 14, 2019/in Disney /QIC: Pablo
PAX: Banana Seat, Blue Hen, Boogie, Breach, Chips, Coal Ash, Emeril, Foghorn, Glass Jaw, Lipstick, Lucky Charms, Moby, Motor Boatin', Nemo, Pablo, Particle Board, Peak Week, Peeping Tom, Pikachu, Pumpkin Spice, Ramsey, Shooter, Slide Rule, Straight Cash, The Natural, Warbucks, Wiggly, Yogurt

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

Red Barchetta

February 9, 2019/in Disney /QIC: Nemo
PAX: Blue Hen, Buford, Coal Ash, Dawgpound, Full House, Lipstick, Lipton, Litter Box, Moby, Motor Boatin', Nemo, Pablo, Peak Week, Pikachu, Rut, Skidmark, Sweep, The Natural, Warbucks

24 at a warmer than usual early Feb edition of Disney as YHC returned as guest Q to bring back a popular workout from last year, and straight out of the F3 exicon, The Red Barchetta. Named after a classic song by Canadian rock legends Rush, the workout is meant to get he heart rate up and keep moving. The song, by the way, is based on an excellent short story about a time in the future when we have “motor laws” making it illegal to go joy riding in a classic sports car. A young man gets his uncles red barchetta out from storage in a barn and heads out on the open road, through the mountains.

5 on EC Nemo, Deadbolt, Warbucks, Lipstick and Pikachu

Warm Up: Quick jog around the field, standard round of w/u exercises in the lot with a built in preview of the sequence of exercises in the main event.
The Workout: Mosey to field, take spot on the line. 100 yard dash, 100 IC SSH, 100 yard jog back. 75 yard dash, 75 IC Mt Climbers, 75 yard jog back. 50 yard dash, 50 IC LBCs, 50 yard jog back. 25 yard dash, 25 Merkins, 25 yard jog back. 10 yard dash, 10 burpees OYO, 10 yard jog back. Took a lap around the field to cap it off.
Mary: Quick sets of standard mary exercises, keeping the heart rate going (we moved fast)
Announcements: Check your facebook and slack – lots going on
Prayer: Moby’s dad, Crableg’s friend, took a silent 10 count for unspoken and YHC took us out.

Great effort by all who posted, That’s a deceptively challenging workout and everyone just kept moving. Honor to lead, as always.

Record Attendance at Ivan

February 8, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: BackPage, Blue Hen, Brony, Dauber, Dawgpound, Deadbolt, Dumbo, M4L, Moby, Mookie, Motor Boatin', Nemo, Pablo, Particle Board, Peak Week, Pikachu, Pumpkin Spice, Sandlot, Shooter, Skidmark, Slide Rule, Wiggly

It was a big day. Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle. Audible to the following Dora to get things started.

Partner Up. Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses. While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following. I’m going to miss something so I apologize ahead of time.

10 Man O Makers. Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups. This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.

Nutcracker Backblast 2/5/2019

February 5, 2019/in Nutcracker /QIC: Breach
PAX: Banana Seat, Bigalow, Blue Hen, Breach, Coal Ash, Cowboy, Da Business, Dawgpound, Flanigan, Moby, Nemo, Norm, Pablo, Pac-Man, Particle Board, Sandlot

Pax of 16 for a Tonka toy workout

Pablo, Dawg Pound, Blue Hen, Particle Board, Cowboy, Banana Seat, Sandlot, Pac Man, Moby, Norm, Bigelo, Da Business, Nemo, Coal Ash

Flannigan and Breach on the Q

Warmup– Run around the parking lot and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings and Hillbillies

Workout– Split into groups of 4 Group 1 takes the pain sticks and 3 of the 4 members perform pig on a stick around the parking lot. The 4^th member carries a cinder block around the parking along with the group. The remaining groups are using cinder blocks to do jack webs, pain sticks to do wunderbras and the big tire and sledge to flip the tire and then hit it with the sledge. Repeat for 2 rounds all the way around.

Split up into 2 groups, ½ the pax goes up to the crosswalk in from of the school and the other ½ stays at the bottom. On go 1 group sprints up to the 2^nd group and the sprint back down. Repeat for 4 cycles. Circle up for mary.

Mary- 22 Counts of LBC’s Homer to Marge 11 with right leg up 11 with left, Low slow flutter, and big boy sit-ups. Dawg Pound didn’t have enough so he led us through a very slow cadence count of 10 of pickle pounders to finish out the workout.

Announcements: Long Ass Att Run on Sat, Nemo is hosting a new AO starting on Monday..Ride the train. Check Slack or Facebook for details.

Prayers– Moby’s dad still having some issues pray for recovery. Shredder hurt his knee skiing on Sat, pray for a speedy recovery. Moby closed us out in prayer.

Fly like an airplane

February 1, 2019/in Cletus /QIC: Warbucks
PAX: 187, Blue Hen, Brony, Cowboy, Crab Legs, Da Business, Deadbolt, Double Doink, Draper, Foghorn, Ironic, Lucky Charms, M4L, Moby, Peak Week, POTS, Slide Rule, Warbucks

PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.

The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.

Warm Up:

YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies

Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC

The Workout:

With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.

Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.

PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.

Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.

Mary:

Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day

Announcements:

NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.

Prayer:

Moby’s Dad, Injuries: Dumbo, Brexit, other PAX

YHC took us out.

F3 nutcracker

January 29, 2019/in Nutcracker /QIC: Flanigan
PAX: Blue Hen, Breach, Brony, Crosby, Dawgpound, Flanigan, Moby, Norm, Peak Week, Skidmark, Slide Rule, The Natural, Wiggly

Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut

Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby

Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20

The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this, Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.

John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs

make it a quality week men!

out

Disney Qswap

January 14, 2019/in Disney /QIC: Pablo
PAX: 187, Blue Water, Breach, Brony, Chipper, Chips, Coal Ash, Cowboy, Dawgpound, Deadbolt, Emeril, Foghorn, Lipstick, M4L, Moby, Nemo, Pablo, Pac-Man, Peak Week, Roger Roger, Rut, Shut In, Slide Rule, Staubach, Term Paper, Warbucks, Yoda, Yoga Mat

33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap. Q was Shut-in. Backblast is from memory and a few days old. If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises. Run around the big lot stopping at the islands to conduct hand release merkins. Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back. Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

Up for something new?

December 26, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Accordian, Blue Hen, Chips, Cowboy, Dawgpound, Dumbo, Emeril, Lipstick, M4L, Moby, Mookie, Peak Week, Peeping Tom, Pikachu, Skidmark, Slide Rule, Straight Cash, UTI

Warm Up: Normal Stretching and a few Monkey Humpers
The Workout: Groups of 4 for Indian Run/Merkin repeats around Ting Park Loop. Last Person in Indian run drops down for 4 merkins and then sprints to front. Repeat around Ting Loop until Q says to end.

Twinkle and Shimmy

December 20, 2018/in Kennys Grave /QIC: Banana Seat
PAX: 16-bit, 187, Banana Seat, Beater, Blue Hen, Chips, Dawgpound, DoubleD, Dovetail, Emeril, H1N1, Messi, Moby, Norm, Peak Week, R22, Slots, Wiggly

18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement.

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today.

BS out

Snake

Nutcracker 12/18 Backblast

December 18, 2018/in Nutcracker /QIC: Breach
PAX: Blue Hen, Breach, Da Business, Dovetail, Flanigan, Moby, Norm, Slide Rule

Pax of 8 for Nutcracker

Flannigan, Da Business, Norm, Blue Hen, Slide Rule, Dovetail and Moby

Breach on the Q

Warmup-Jog around the front of the school to the side lot, circle up for 22 reps of SSH, Imperial Walkers/Hillbillies, Good Mornings, Windmills and Merkins

Main Event– Off to the rock pile to choose a workout partner, John Cusack back to the parking lot. Circle up for around the rock world. Set of 22 reps Curls for the girls, Groundpounders, rotate 2 rocks to the right, Triceps extensions and Overhead press. Rotate 2 rocks to the right Traveling Merkins and Lo-Slow flutter with the rock over your head. Rotate 2 rocks to the right Sumo Squats and Trunk twisters. Rotate 2 rocks to the right, Curls for the girls and Wunderbras.

Mosey back to the rock pile to return the rocks and off to the loading dock. 22 rep count of V-ins with feet off the dock, Australian Mountain Climbers, Big Boy Sit ups and Australian Mountain Climbers

Mosey back to the front of the school for some Pig on a Stick. Split into 2 groups of 4, 2 men carry the while one man is dangling from it. The 4 th member is performing walking lunges alongside as we travel around the circle in the front of the school. Each group performed 2 laps while rotating the walker, the pig and the lunge.

Mary– Circle up for 22 reps of Daisey pickers and Homer to Marge, 11 with right leg up, 11 with left leg up

Announcements-Midget 4 Life has a buddy that is running 100 miles around downtown Raleigh if you want to run with or donate to his cause, details are out on Slack

No Nutcracker on Christmas day 12/25

Sun Dec 23 rd (Breach) is hosting an Open House “Bottle” share at his house. All are welcome, tapping some of the high octane stuff and some special reserves. Bring a bottle of your favorite to share with others. Starts at 2:00pm, come and go as you please.

Slide Rule is working on some things for the 3 rd F in 2019, the plan being let’s get our stuff together. More to follow.

Prayers– Ausfart is recovering but has a long way to go, Double D prayer for his wife’s speedy recovery.

Message: Be intentional, reach out to friends and family let them know how you feel as time is not infinite. No one is guaranteed tomorrow so life in the moments of today. This is the time of year we should be connecting with those that we haven’t seen in a while.

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