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Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Those Star Jumps Gave Us a Break

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EC: YHC solo, but it was flat… that was nice.  I just ran til I ran out of lights.

FNG’s: none

YHC did s two-for in the FV this week. I was less familiar with this site, but between running EC and using parking lots… we had plenty of work to do.  Thanks to my FV pax for welcoming me (from the Springs) as I had the honor of Q at a couple of your home turf places in SouthWake.  7 pax zipped around parking lines in strong fashion this morning at the Grave!
Warm Up: Good Mornings, Sir Fazios F/R, Seal Claps, Daisy Pickers, Hillbillies, and Frankenstein’s all x10 IC.  Warm up mosey around community center stopping along the way for 13 ct. of SSH, Mountain Climbers, and Imperial Walkers.
The Workout: There are 14 parking spaces on each side of the strip that we chose in the KG parking lot. We used those several times for our workout today. Round 1: Pax typewriter crawl all parking curbs and the end island along both sides of the “zipper”. (28 parking spaces). Round 2: similar to round 1 except pax do “happy feet”/fast feet all the way around. Round 3: we did Burpee/Star Jumps alternating in each spot all the way around.  It was at this point that Finkle stated “at least we had a break with the star jumps”.  I thought most pax hated those too? Round 4: Slightly different here. Pax lunge walk and on each stripe, they stop and do a Prisoner Squat for that number of stripe (ie. Stripe 1= 1 squat, stripe 14= 14 squats etc.) The pax did start back at 1 when going to the other side of spaces as Norm mentioned the time it would eventually take to complete this otherwise. But…different idea for a different Q! YHC had I think the perhaps toughest round of all planned for round 5, but time was running low so…

We did clockwork merkins as a pax until all pax and YHC twice, called a number.
Mary: Descending ladders of exercises with 15,10, then 5 IC counts.  Exercises were: Dying Cockroach, Homer to Marge, Freddie Mercury’s, and LBC’s.
Announcements: Q shift for next two weeks, check the Slack and let the smack talk begin! Mulch is good for this week, but needed for future weeks. During Q shift weeks, we are taking donations for the residents at Healing Transitions.  Bring clothes for HS week, bring hygiene items for FV week. Let’s help these fellas out!

T-Claps (Recognition):Norm And YHC for parking our vehicles as such to save 1 parking space of pain!
Prayer: Military, first responders, our Nation. We as men to be a source of peace in chaos, and to bring unity during a very divided time. To live 3rd!  Honor to lead men.

Did You Put Those Deer There?

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YHC has been trying to get down to “the Quay” more often. Figured if I sign up to Q, I’ll head down there. So YHC decided to Q a couple FV places he’s only been a couple times. Lemme Q Possum Trot and Kenny’s Grave back to back.  You never know what can happen right? After lagging behind somewhat on the EC, YHC was determined to hit at least 3 spots with challenging intensity. At arrival, Fonzie was already game planning for his beatdown to deliver during Q challenge week coming up. So I figured, I better throw out something good today. 13 pax posted strong today!

EC: Fanny Pack, Fonzie, LED, Shamwow!, And Norm (who did about a 1/4 mile catch up as he rolled in a bit late for EC…impressive).

FNG’s: POTS boy…welcome Meatball.  Swedish Metal Music = Meatball. Good enough!
Warm Up: SSH x 30, Good Mornings, Imperial Walkers, Squatted Seal Claps, Squatted Arm Circles F/R, Squatted Overhead Claps, Moroccan Night Clubs.
The Workout: Moseyed a loop and did 11’s on the big grass hill at the corner.  We did Mountain Climbers IC at the bottom, dips on the guardrail up top.  Mosey to the tennis court for some stacked Suicides on the lines. We stacked up and then unstacked with some extra absolutions for our 6.  Line exercises were: 5 absolutions, 10 burpees, 15 star jumps, 20 merkins, 25 monkey humpers, 30 LBC, 35 SSH.  Then we took the same stack back.

Mosey to the restroom pavilion for each pax 10 ct. of people’s Chair x2, and a 10 ct. each pax of BTTW. Finished down there, with 2 deer onlooking, with a dozen of each: shoulder taps, nipplers, Merkins. LED comments, “man Fanny Pack… Did you put those deer there?”  I aim to please…mosey back to the flag for Mary Mary: Feel the PT road rash… 20 Box Cutters, 20 H2M.
Announcements: Q shift week coming up… check Slack.  Mulch continues.., check Slack.  Sign up to Q…seriously fellas…check Slack.
T-Claps (Recognition): Breach showing great instructional form on burpees and absolutions. LED for doing an extra few lines during the suicide stack. My FV brothers for allowing YHC to come to their turf to practice my trade!
Prayer: In a strong move of boldness, Meatball… the FNG… took us out.  See you tomorrow my FV brothers!

The Usual Suspects – Sheepdog 7/31/2020

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Sorry for the late BB – Busy Friday & Weekend

EC:  Shredder, Norm, Mr. Teriffic, Martini

PAX:  The usual suspects –> above plus 16-Bit and Dovetail

FNGs: Not Today
Warm Up:  Mosey to the back of the school.  Circle up for SSH, Sir Fozie Arm Circles, Good Morning, Windmills, Daisy Pickers, Imperial Walkers and Hillbillies
The Workout: Recess – Circuit around the playground

Station 1:  People’s Chair

Station 2:  LBC’s

Station 3:  Step Ups

Station 4:  Merkins, Derkins, Erkins (PAX Choice)

Station 5:  ABS – PAX Choice

One PAX at each station while the one PAX took a lap around the track.  When he returned everyone rotated.

Made it through 3 complete rounds.

Shredder handled teaching combatives.

Mary:  No time
Announcements:  Openings on the Q sheet, Mulch
T-Claps (Recognition):
Prayer:  Mr. T’s cousin’s family recovering from COVID, Dovetail’s injured wrist

Hit the skids

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FNGs: None
Warm Up: SSH, Sir Fozie arm circles (10 forward / 10 back) Windmills, single leg dead lift.

The Workout: 4 cones spaced 75 feet apart in a square. cone 1 > PAX choice, Cone 2  > Abs, Cone 3 > Biceps/Triceps, Cone 4 > Chest and back. Group split into teams of 2 and a group of 1.  Each Cone had an additional 44lbs tractor weight. Once the timer started tractor weights could not touch the ground, penalty for dropping was 5 burpees per drop.  A skid was placed at Cone 1 and pushed/pulled to the next cone with the tractor weight. Partner helped without picking up the skid. Once the skid hit cone two the 2nd tractor weight was added and the next group pushed/pulled the skid. This rotation continued around all four cones.  The next pass around the cones we dropped off one weight and continued the rotation. The HIM’s owed 50 burpees at the start of the workout and each pass of the skid deducted the overall burpee count for the 30 min ME.  As the team got the jest of the activity it became very clear that we have conceptual thoughts about how the theories of E=M2 works in physics, but we were very challenged in practical application of the theory.  POTS worked the skid and weight with out a buddy to help and we lost one tractor weight early. 55 burpees before we made one pass and another drop put us at 60.  We got better as the time passed, but a PAX that shall not be named (POTS) maybe dropped two weights accidentally on his mosey to the next cone.  At the end of the 30 min we owed 10 burpees from an apex of 60.

Mary:  Korean Wars (20 count) Ball Diamonds (20 count) Side Raises / Oblique V-ups 10 each then switch sides.

Announcements:  Mulch..Mulch…Mulch.
T-Claps (Recognition):  Thanks Sprinkler for bringing the coupons.
Prayer: Families trying to figure out school and working parents, First responders, People in isolation. Unspoken

Filter or Cowboy Style?

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The air was thick down in the Teeter bowl this morning.  Cigarette butts were abundant among the parking spaces that were used just about all through the workout. Mumblechatter surrounded cigarette style preference, proper exercise form, slow bear crawlers, and the size of sweat stains. “Hey, can get that last drag?”  “You got menthol filter over there?” “Nah, this ones cowboy style.” “ How many merkins on these burpees?” These were only a few of the mumblechatter examples as we moved constantly throughout today’s AO.

EC: YHC, 187, and Aquaman. Why did we take the Wescott hill route.

FNG’s: None, but Bullseye is officially an FNG behind the wheel with his permit now!
Warm Up: Mosey around the lot a bit stopping for Good Mornings, Sir Fazio’s, Squatted Seal And Overhead Claps, Frankenstein’s, and Imperial Walkers.
The Workout: Bear Crawlers Choice as we laid down some tracks along the parking spaces. Each pax in a parking spot. First pax calls an AMRAP exercise and bear crawls to the end.  Continued this procedure for the whole workout. The only break in action was when we hit an island, we all jailbreaked to the end of the lot, moseyed back to our spots and continued. Did this twice. Lunge walked back the second time. All kinds of exercises were called. Merkins, Irkins, dirkins, dry dicks, squats, lunges, pistol squats (ouch!), Shoulder Taps, WW1s and 2’s, Pickle Pounders, H2M, LBC, LSF, Guantanamo’s, burpees, Star Jumps, absolutions, Peter Parker’s, Box Cutters, Boat Canoes, American Hammers, mountain climbers, Freddie Mercury’s, wine mixers, plank holds, side planks, and several more.  The pax altogether called out a solid workout!
Mary: During the Thang.
Announcements:  Mix it up, get to other AO’s this week.  Mulch continues. Q Swap at the end of August.
T-Claps (Recognition): Lots of sweat stains on the lot this morning.  Great work HIM’s!
Prayer: Military, first responders, teachers to have peace and service during uncertain times.

I discovered today we could not do this routine all the way to the end of the lot.  We got about 2/3. Thanks brothers for helping me learn new things each time I Q. Honored to lead.

731 Days Later

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Two years goes fast.  I still remember my first post and how I thought I was going to die most of the time.  How did those guys move so much?  How were they not as exhausted as I was?  Who is this Banana Seat guy and how has he not been arrested for torture? Kenny’s Grave was the only AO I went to for some time.  Thursday was my F3 day and that’s what I did.  And, honestly, having Banana Seat Q most of my first work outs was probably a blessing because, well, you know how he is.  He made me do things I didn’t think I could do and made me keep wanting to come back to see what more I can do.  So, for that Banana Seat, I thank you.

Two years later and I’m still enjoying every minute of these workouts, pushing myself and others to achieve things previously unachievable.  The things I’ve accomplished along the way were things that I would have told you I’d have never done before.  As we’ve all heard in the past, they workouts don’t get any easy, you get stronger.  And I’ve gotten a lot stronger and not just physically.

On to the workout, the preblast indicated that the numbers 24 and 16 would be prominent.  I was hoping the reasons would be fairly obvious.  I also remembered something that New Mexico said on Friday at Deadbolt’s 6 year Q, “Anniversary Q’s don’t have to suck, you know?”.  With that in mind I set out to make us all sweat but not to make us all regret it.  I also wanted to work in some of the things we did in my first workout so I borrowed a bit from that old backblast.

FNGs:

Not today

Warm Up:

We ran a lap around the track, mixing in butt kickers, high knees, and carocia.  We finally circled up near the tennis courts for:

Squatted overhead claps x24 IC

Windmill x16 IC

SSH x24 IC

Daisy Picker x16 IC

Burpees x5 OYO

The Workout:

The Red October guys went about their business why the rest of us moseyed down the parking lot some.  We partnered up to do some partner plank hops.  P1 did shoulder taps while P2 did side hops over their legs 24 times, and then switched.  Each partner did two rounds.

We moseyed a bit further to do some chilly broad jumps to traverse the rest of the parking lot down to the circle.  PAX got in chill cut plank position and spaced out a bit while the first guy got up and jumped over everyone.  When he was done he got down in to plank and the next guy went.  We got through 3 rotations before reaching the end.  From there we went and fished a rock out of the water and circled up for some quick rock work:

Curls for the girls x12

Tricep extensions x8

Ground Pounder x12

Rut Rows x8

Rinse and repeat (had to get 24 and 16 reps).  5 more burpees and then we carried our rocks up to the back parking lot and lined up.  We started with 24 dips on our rocks and then bear crawl pushed them to the other side of the parking lot where there was an island.  On that side we did 16 dirkins with our feet up on the curb.  To work our way back across the parking lot we put our rocks in our bellies and crab walked.  Back at the start we did 24 midget cookie pouches with our rocks.  With our rocks in hand we duck walked to the other side where we did 16 goblet squats.  We held our rocks and lunge walked back across and finished up with 5 more burpees.

We returned our rocks back to the drain and made our way over to the soccer field and lined up along the sideline.  Instructions were given that we would sprint across the field, do an exercise, sprint back, do an exercise, etc. The exercises were Bobby Hurley x24, irkins on the bleachers x16, tuck jumps x24, and lastly 5 more burpees.

We did a slow Indian run up to the bathroom building for a 24 count people’s chair before heading to the tennis courts for…

Mary:

Our esteemed Red October colleges joined us in the circle for:

American Hammer x24

LSF x16

LBC x24

and to round it off, 4 burpees for 24 total during the workout

Announcements:

The Bass Lake mulch project continues.  Great work is being done by UTI and the team so please help volunteer and help solidify F3 in the community.  We probably wake a lot of people up so giving ourselves good press can only be good.

T-Claps (Recognition):

To all the guys that did the ruck yesterday morning, helping bring food and supplies to Mama’s House.  It’s a great place and I love that we’re doing things to help them.  I was proud to see LED and Fram and F3 in a post from Mama’s House last week thanking them for their charity

Prayer:

For everyone dealing with all the things.  So much stuff is going on right now and we’re all dealing with something.  Maybe that’s the biggest take away that there is, we’re all dealing with something so have grace and patience for your fellow man.

I also reminded God that I think he left the oven on.

 

As always, it was an honor to lead.  When I started doing this there was no way I ever thought I’d be able to lead a workout, for many reasons.  I’m glad that I do and I’m glad that I can and I encourage anyone that hasn’t to get out there and do it.  You will surprise and impress yourself, I guarantee it.

 

010000

“I feel the need for speed.” – Said no possum ever.

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FNGs: None

Warm Up: 2 PAX for EC. 8 PAX took the DRP for today.  20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 count cadence good mornings, 10 count cadence daisy pickers, Quad and Hamstring stretch.
The Workout: First half of ME: 7 speed and power plyometric exercises for 30 sec timer per exercise. 10 sec rest in between. 1. Jump Squat 2. High Knees 3. Tuck Jumps 4. Calf Raises 5. Lateral Bounds 6. Butt Kicks 7. Jump Lunges.  PAX rotated as rabbit in the middle,for the pace setter per exercise. Rinse and Repeat 3x. 14 min and 20 sec total cycle.

Second half of ME: Two groups of three and one group of two. Three stations: Bridge Hill Sprints, Grab bag of weights for upper body and 20 yard sprints. Hills and sprints did 3 reps before rotating.  Weight group did variety of upper body exercises called out at random from PAX. Each round the reps were reduced by one. Two hills , two sprints then working our way down to 1 rep.

Mary: Yoga stretches focusing on hip flexers,quads, hamstrings and lower back.
Announcements: Dead Bolt 6 year anniversary at Cletus on Friday. CSAUP coming in the fall and Q-swap. (Banana Seat)
T-Claps (Recognition): LED, FRAM and FED-EX helping family in need with furniture in Angier.
Prayer: Clay Jensen’s family, Crab legs struggling with health, Dead Bolt’s daughter in third week of Nursing at Wake Med. Tension and depression in society and in homes during this time.

Stack’ems and Slides…upside down

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9 PAX and a glowing dog showed for Mutiny. The 4 A.M. storm left the weather feeling nice for about 10 mins. No Red October today so all the PAX got BS. Thoughts of going back home were expressed but the pax held strong. Missing a lot of the regulars today. Here is what we did.

Warm Up:
Lap around track
Air squared x20 IC
Mtn Climbers x20 IC
Good mornings x10 IC
Willy Mays Hayes x10 IC
Then out to main road

The Workout:
Indian run down to gas station
Stack’ems up the hill
1 – 5 burpees
2 – 10 squat jumps
3 – 15 merkins
4 – 20 alternating lunges
5 – 25 plank jacks
Run to top, do #1. Run back down, do #1.
Run to top, do #2. Run back down, do 1 and 2.
Etc…
Indian run back

Tennis court
BTTW shuffle with shoulder taps
– shuffle to right, 5 taps each side, shuffle left, 5 taps
– Fence sit hallelujahs x10
– Rinse and repeat

Mary:
Freddy Mercury arms crossed x15 IC
Side raises x10 each
American Hammer x15 IC
Pretzel x10 IC each
Superman x10 on Q up/down

Announcements:
FV Ruck event coming this Fall
SW swap week in the works

T-Claps (Recognition):
Fram with EC

Prayer: Clays family
Gamecocks niece out of nicu
Norms unit has covid guy on life support

Strong work today men! Appreciate the lead.

BS Out

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country