Tag Archive for: Pablo

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

Appetite for Destruction Track 1

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Welcome to the first fitness test.  The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.  Then down past the cars and made a right.  Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Merlot? FNG? That sounds good, I’ll have that…

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FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.

Obama was at Disney!

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PAX of 10 decided to swallow the DRP and post at Disney for a limited running workout (less than 1 mile of total movement).

FNGs: None

EC: Chips, 16-Bit, Pablo, 187

Fritter: 16-Bit

Warm Up: All exercises in cadence (IC): SSH x20, Fazio Arm Circles 10F & 10B, Imperial Walkers x20, Hillbilles x20, Windmill x20, 5 burpees for New Mexico’s late arrival

The Workout: PAX lined up for a large group indian run to the small lot by the community center entrance.  Once arrived, PAX partnered up for a Lazy Dora 1-2-3 (no running).  While one partner did the exercise, the other partner held a different exercise.  Reps were split between partners: 100-Merkins (other partner hold plank), 200 LBC’s (other partner 6 inch hold), 300 Squats (other partner squat hold).  Next exercise was a new one for the group that Q found in the exicon, The Obama, the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins. (The 4 and 4 for the 44th, in case you needed that explained to you…).  PAX had to do this from one fire hydrant to another, ~100 yards.  Next exercise was 3 rounds of Balls to the Wall, Partner 1 held the wall while partner 2 did an exercise, then switch.  Exercise 1 was mountain climbers ICx15, Exercise 2 was shoulder taps ICx10, Exercise 3 was Low Slow Flutter ICx10.  PAX lined back up for an indian run back to the play ground for 3 rounds of 1o each: Erkins, Derkins, Dips.

Mary: All exercises in cadence: LSF x20, homer to marge x20, Freddie Mercury x20, Nippler x20, Pickle Pounder x1o

Announcements: New Mexico has stepped up and decided to share Disney site-Q responsibilities with Pablo.  Come and support your fellow PAX running the Quay at the finish.  Bring a shovel flag and run them into the finish.

T-Claps (Recognition): Shout out to Messi’s postive attitude at the workouts and his desire to post when his father is traveling for work.  Way to be Messi!!!!

Prayer: Fellow PAX in Wake County dealing with martial issues, M4L dealing with selling his house and moving, unspoken prayers

AMRAP Indian Runs!

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PAX of 21 posted at Disney, “Where Dreams Come True” (dreams can be nightmares too) for a BRR friendly workout.  The definition of friendly was debated by Nemo after the workout.  Q was happy to see a large group of #HIM swallowed the DRP and decided to show up for EC (15 in total).  Upon further inspection, he was even more pleased to see that there were no Fritter Quitters.

FNGs: None

EC: Pablo, M4L. Dawgpound, Emeril, ShamWow!, Crosby, Dahmer, 187, Axe, Plex, Pilgrim, Bernie, Pumkin Spice, Nemo, Katniss

Fritter: New Fritters: Bernie, Pilgrim, Crosby, Katniss  Repeat Fritters: Dawgpound, Emeril, M4L, ShamWow!, Pumpkin Spice  Fritter Quitters: None

Warm Up: All exercises in cadence: SSH x 20, Imperial Walkers x 20, Hillbillies x 20, Fazio arm circles 10 forward 10 back

The Workout: PAX split into small groups (3 groups of 5 and 1 group of 6) based on speed for Indian runs.  In there groups, PAX moseyed to the drop-off circle at the front of MCHS where they found benches to complete 10 erkins, 10 derkins, 10 dips, and 10 more erkins while we waited for the six.  Once we regrouped, we moved to the gate that separates the faculty lot from the road for the main entrance.  In their Indian run groups, PAX were instructed to run up the long road to West Lake Rd and do 5 burpess, run back and bear crawl under the gate, run up the short road to Middle Creek Park Ave and do 5 star jumps, run back to the gate, and wash-rinse-repeat until Q called time.  After 30+ minutes, Q called PAX back do the gate to regroup.  While waiting for the six, we completed LBC ICx25, 25 Merkins, SSH ICx25.  Once we all regrouped at the gate, all groups combined for a large group Indian run back to the flag for Mary.

Mary: All exercises in cadence: Low Slow Flutter x 20, Homer to Marge x 20, Freddie Mercury 20 regular and 20 reverse, Pickle Pounders x 20, Have a nice day!

Announcements: Blue Hen 5 year anniversary Q @ cletus with a 5 mile EC that starts at 4:30, Breath Taker charity is the Holly Springs Food Cupboard: Accepting donations of cash (Fritter Foundation is matching all cash donations), food, or time at the cupboard to help in garden or general repairs (meeting there this Saturday)

Prayer: Drew (victim in UNC Charlotte shooting), Crablegs, Bernie’s stepmom, Pilgrim’s father, spoken and unspoken.  Thank you to Pumpkin Spice for taking us out in prayer!

Little Hill Repeats

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EC: Dawgpound, Sliderule, Cowboy, Pablo, Aquaman

FNGs: None
Warm Up:

Jogged around and Circled up:

Good Morning
Fazio Arm Circles Forward and Backward

Jogged around and Circled up:

Hillbillies
Imperial March

Jogged to the light:

Merkins

The Workout:

Jogged to the bottom of the hill entering the neighborhood. The workout was as follows. 11s going up over the hill and back down. Exercises was Monkey Humpers and Squat Jumps.

After many minutes we headed back to the starting place

Circles up at the light for Pickle Pounders

Headed to the basketball courts for ‘Saw Lightning’ Paradise City edition.

In a plank jack during the song. When ‘Saw Lightning’ Merkin when ‘cut me down’ Catalina wine makers

The Bose Sound Link died half way through the song. Emeril lead us out with 15 more merkins and 10 Catalina wine makers

Mary:

Emeril was screaming for stretching. Midget took over with the following:
Low slow flutter
Rocky Balboas
Then some yoga stretching happed.

Announcements:

Need handy Pax at the food cupboard Saturday from 9 to 12
Cletus 5:30
Special guess Q at Ivan. Cut Me Mick from Raleigh is coming down. The man competes with KBs. So we should all learn something this Friday at Ivan.

T-Claps (Recognition):

Breach with the donation last week.
Emeril for making it to the food cupboard
Snap for absolutely killing it today
Slide Rule for a fantastic job with Breath Taker

Prayer:

Pilgram’s Dad
Bernie’s Mom
Moby’s Dad
Shredder
Crab legs

Where’s Dad? and Wear Red Fridays

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Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁

Today’s workout is brought to you by the #7.

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Squatter from Carpex, formerly of Southwake, decided to take his destiny by the horns and control the way in which he earned his fritter.  Keeping with the saying #frittersainteasy, he brought a beat down to Disney that was inspired by Walt Disney’s four C’s and the number 7.

EC: Squatter, Pablo, 187, Emeril, Dumbo, Axe, Dahmer, Deadbolt

FNGs: DynOmite, Lassard, Plex
Warm Up: Good Morning, Windmill, Arm Circles, Seal Clap, Overhead Clap, Steve Earle, Mnt. Climbers
The Workout:

Mosey to SoccerField

Thang One
Starting at one end perform 7 of called exercise, mosey to center of field repeat 7 of exercise, mosey to other end and repeat 7 of exercise, bear crawl to center, backwards run to the start, perform 7 IC count Aussie Mnt. Climber.

Repeato the entire things 7 times adding 7 reps for 3 more rounds then reducing by 7 reps for the last 3 rounds and changing the exercise each round. Aussie Mnt Climber always matched number of reps performed.

1- 7x Mickey Mouse Merkins (Wide, Diamond, Wide)
2 – 14xIC Imperial Walker
3 – 21xIC SSH
4 – 28x LBC
5 – 21x CDD
6 – 14x Squat Jumps
7 – 7x Superman Merkins

Mary: 100’s
Announcements: Fritter Foundation is accepting and matching donations to the Holly Springs Food Pantry, Great seeing Crab Legs out!
T-Claps (Recognition): Praises for Deadbolt and his M. 25 years of marriage.
Prayer: Crablegs, unspoken

YHC took us out with a quote from Walt Disney himself.

“I can’t believe there are any heights that can’t be scaled by a man who knows the secret of making dreams come true. The secret can be summarized in four C’s. Curiosity, Confidence, Courage, and Constancy.”

-Squatter

At the car wash

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 Great morning for a virgin Q. 16 PAX came out in resistance of the fartsack! Great job men!! 

Warm Up:

Warm up lap, Side straddle, Good mornings, arm circles, daisy pickers

The Workout:

(Mosey to the loading dock/dumpsters)

-2groups (20 count in cadence and rotating exercises)

Wall sits / Peter Parker’s

Balls to the wall / American hammers

(Guard rail by the car wash)

3 sets Merkins 10, Dips 10, Derkins 10

(Parking lot good will)

-Accountability partners

 1 partner Bear crawl to the end of parking lot, 5 Burpee‘s, sprint back

1 partner LBCs

 Total of 21 Burpee’s

Mary:

Low slow flutter, Freddy Mercury,  ridiculous boat canoes, Homer to Marge

Announcements:

Need Q for next 2.0 workout, Fritter foundation is sponsoring holly spring a food pantry. Bring canned goods and non perishables to AO’s for donation.

Prayer:

Warbucks friend Lauren for health and recovery and Dovetails friend Nathan for guidance and support at home.