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Just Q It

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Warm Up: Jog to East parking lot doing SSH x 15 and Karaoke.  In parking lot we did Moracin Night Club, Imperials and Hill Billie’s.  Run in place and “down” was a burpee x 10
The Workout: Shuffle Merkins (with partner in a plank, shuffle 5 steps over then 10 pattycake merkins, last PAX run to front of line while rest are holding plank and repeat to all PAX have ran to front).  Jog to softball parking lot with partner and rocks 1 set of power squats with partner doing lung walks there and run back, one set tricep extensions with partner doing bwd crabwalk with rock on stomach and run back and then one set of curls with partner running with rock over head there and back.  Guantanamo’s x 2 was the last exercise before Mary.
Mary: Plank Jacks, Mountain Climbers and Pickle Pounders followed by PAX call of Plank-O-Rama.
Announcements: 9-11 Stair Climb, BRR next weekend Friday and Saturday, Charity Event on Sunday in Apex at a Brewery – see Crosby for name/location
Prayer: Those running BRR and/or traveling this weekend, our little buddy Clay who cant catch a break, Yogurts mom and her knee and recovery.

New leaders being born

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Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

A little bit of errythang

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14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂

Mutiny – True Grit

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Warm Up:  Nine men showed their True Grit this morning at Mutiny.  Pax included Farva, LED, FedEx, Modify, Gump, R-22, Noah’s Ark, Natty Ice, and your Q, Dauber.  Got things started before the rains came with a steady jog around the soccer field.  Circled up for SSH, GM, CP, FAC, HB and IW.
The Workout:  PAX partnered up (Q-solo) and performed a DORA consisting of 100 merkins, 200 LBCs, and 300 squats.  One partner performed the exercise while the other partner ran hill repeats to the light pole near the parking lot; most PAX kept running an extra 15 yards to the end of the parking lot.   PAX helped the six finish squats or held plank.  PAX followed Q up/down the curb to the end of the parking lot.  PAX grabbed the curb and cranked out 10 erkins and 10  Derkins.  PAX bear-crawled up the parking lot, performed 10 American hammers, bear-crawled back down the parking lot, rinse and repeat with merkins and derkins.  Frankensteins and lunges back up the parking lot, Al Gores until all PAX came in.  Ten burpees OYO.  Moseyed to the wall for B2W.  PAX crawled under each member on the wall.  PAX cranked out more LBCs on the wall and concluded with a 30 second count of B2W.
Mary:  Headed over to the shelter for core work.  Each PAX called out their favorite exercise for a 10 count.  Exercises included: pickle pounders, American hammers, Box-cutters, low-slow flutters, 6-inch counts, diamond merkins, Freddie Mercury, reverse LBCs, …  finished with stretching.
Announcements:  Recognized some great runs put in by our F3 brothers at the DD 5K on Saturday.  Loved hearing “go F3” by many folks throughout the run; really excited helping bring in Dumbo with our flags – wicked cool moment.  5Yr Anniversary reminder.  Congratulations to Mr & Mrs Natty Ice celebrating 10 years of marriage.
Prayer:  Lots of kids heading back to school; prayers for Dauber and his kid heading back to college today; prayers for Reconciliation; prayers for health recovery for our injured brothers; Message focused on raising successful kids.  Dauber shared a podcast he listened to learning that many successful kids share a bunch of things:  discipline, goal-setting, perseverance, failure – yes failure (they learn from it) and GRIT.  Grit is hard to define.  I saw 9 PAX show true Grit today, showing up with storms brewing in the distance, giving 100%, over-coming both physical and mental challenges.  As parents, our kids are always watching us.  Set the example, set some goals, give 100%; when you fail, learn from it and move on.  Grit is good.

Sheepdog – “Improv”

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Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail

Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles

The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track

Martial arts – pressure points with stick (only had 7 mins left at this point)

Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.

Prayers: Joel, Noah’s Ark’s son

I can do all things…

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YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.

“I can do all things through Christ who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭NKJV‬‬

Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.

Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC

Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch

The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.

Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM

Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3

Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done

Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins

Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni

Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken

Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.

PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.

BS Out!

Quiet Morning at Possum Trot

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Warm Up: Started with a quick jog around the parking lot.  Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.

The Workout: a combination of 11s and suicides

Start against the fence for an explanation and demo.  Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too.  Next to no mumble chatter was to be heard today.

Sets of 11s

1st – side straddle hops and imperial walkers both in cadence to the first line

2nd – criss cross jumps and diamond merkins to the second line

3rd – plank jacks and Bobby Hurley’s to the third line

4th squats and standard merkins to the 4th line

5th mountain climbers and American hammers to the 3rd line

Everyone hold BTTW on the fence for a 5 count down the line.

Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer:  a few requests mentioned followed by COT and ball of man.

Better Late Than Never

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A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.

Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls

The Workout:

4 Corners of the field:

  1. Merkins x10, Sidestep to next corner, Diamond Merkins, Sprint to next corner, Twisting Merkins, sidestep to next corner, wide merkins, run backwards to next corner
  2. Squats x10, sidestep to corner, Closed leg squats, run to corner, sumo squats, sidestep to corner, skiers, backwards to corner
  3. Lunges x10, Karaoke to corner, corner lunges, run to corner, backwards lunges, karaoke to corner,

Bleachers: Irkins, Dips and Dirkins – Rinse and repeat

Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each

Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH,  Box Cutters.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.

It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.

 

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

Cletus Mega beatdown

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Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:

Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips

Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps

2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15

Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders