Pablo – Page 28 – 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

Q Source “Preparedness”

February 13, 2019/in Possum Trot /QIC: LED
PAX: Aggie, Banana Seat, Centerfold, China Grove, Chips, Coal Ash, Dauber, Doc, DoubleD, Emeril, FedEx, Fonzie, Gump, H1N1, LED, Lipstick, Lucky Charms, Messi, Modify, Motor Boatin', Pablo, Particle Board, Peeping Tom, Porterhouse, Pumpkin Spice, Straight Cash, Wiggly, Yogurt

“Preparedness” qsource topic last week was key for me this morning. Encourage everyone to check the source out on F3nation.com if you haven’t yet. It was great to lead you guys and welcome 28 men including 2- FNGs. Randy(China Grove) and Jeff Toke (Centerfold)

Warm Up:Jog around courts

20 ic SSH, 15 ic good morning, 10 each ic hillbilly and imperial walkers, 10 gazing arm circle forward and reverse ic, 6” extended arm pulses ic
The Workout:count off and partner up. Each group grabbed a medium rock and met at end of lot

Alarms was the exercise of choice

A(arms) p1-curls/triceps p2 -bear crawl50yds Switch

L(legs) p1-goblet squats p2 -alternating lunges 50 yds Switch

A(abs) p1-wwII w/rock p2-peter Parker’s 20 IC Switch

R(run) p1- run around courts p2-sprint to end of lot and backward run to start. Switch

M(merkins) 20- paddy cake merkins, p1-20 diamond merkins p2- 20 wide merkins Switch

S(squats) p1-squats, p2- 5 shuffles , burpee 50 USA and back. Switch

Mary: Fedex volunteered to take on Mary

lbcs, pickle pounders, homer to marge, low slow flutter, 6”, 45degree hold, 90 degree hold, American hammers, windmills, and 5 burpees oyo.

Announcements: new slack channels for triathlon s, rugged maniac(price increase Friday) run/bike/run event next week(Matt, Randy mentioned this but I don’t recall how to sign up, more details would be great if you talk to him)

take me care of the women in your life this Thursday. They may say they don’t want anything but don’t buy that!!!

Prayer:Shredder speedy and full recovery. Guidance in our marriages and relationships to keep them strong.

Strava Stalking

February 10, 2019/in U Turn /QIC: Skidmark
PAX: Aquaman, Banana Seat, Bulls Eye, Dauber, Dawgpound, H1N1, LED, Martini, Norm, Oyster, Pablo, Psi, ShamWow!

13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.

Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:

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.

Mt. Kiliman Springs

February 6, 2019/in Running 4 the John /QIC: Lipstick
PAX: 187, Banana Seat, Cowboy, Dawgpound, Lipstick, Mookie, Nemo, Pablo, Pac-Man, Peeping Tom, ShamWow!, Slide Rule, UTI

Warm Up: 5 Burpees OYO because we needed to get the blood flowing. SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him. Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in. Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15. Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10. First hill of crossway was spotted and YHC went over a few fundamentals of running up hills. 60% up first hill and squat hold for the six. YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista. Pax was then introduced to Mt. Kiliman Springs. YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills. 10 burpees OYO at the top. Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top. PAX then started a recovery run back towards Main St. with stopping points at the stop signs. Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back. Rest of PAX continued down Crossway back to Dominos and Squat hold for the six. YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park. Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.

Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!

Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS

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.

Dump or Super Bowl – Both Stunk

February 4, 2019/in Paradise City /QIC: Skidmark
PAX: 187, Aquaman, Blue Hen, Boogie, Bulls Eye, Cowboy, Crosby, Dawgpound, Doc, Foghorn, Full House, Glass Jaw, Kid Cracker, Lucky Charms, Pablo, Particle Board, Pikachu, Pumpkin Spice, Sea Dog, Skidmark, UTI, Wiggly

22 Pax gathered in the smelliest part of Holly Springs for a Monday morning beatdown. Q was a little upset with the result so made sure to take it out on the Pax. Very few Pats fans showed up but I doubt they could handle it anyway.

EC: 187, Cowboy, Crosby, UTI, Full House, Pablo, Pikachu, Dawgpound, Skidmark

Warm Up: Mosey for one loop with stops to do Good Mornings, SSH, and Windmills. Once back at the court Pax paired up by ability and speed. It was only logical that Dawgpound requested to be Lucky’s partner. Somebody needed to make sure we gave Lucky a push. Kudos DP.

The Workout: Catch me if you can partner runs. 1st loop 2 Double Merkin Burpees. 2nd loop around 3 squat jumps. 3rd time around 5 merkins. Once at the end circle back for the 6 doing 5 LBCs.

Mosey to the ramp for some 7’s. Reverse merkins at the bottom and star jumps halfway up the ramp.

Mary: Merkin clock with stops at 12, 10, 8, 6, 5, 4, 3, 2, and 12.

Announcements: See Pikachu’s announcements on FB and Slack. Nothing new.

Prayer: Shredder, Dumbo, Brexit, Emeril

No Extra Time for You!

February 2, 2019/in Crazy Ivan /QIC: Dawgpound
PAX: Bigalow, Breach, Chips, Dauber, Dawgpound, Nemo, Pablo, Particle Board, Pikachu, Sandlot, Sassy, Skidmark, Wiggly

I pulled up to setup and there were a lot cars there already. This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips. He was just taking his time making his way to the playground. Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup. — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:

Row

Kettlebell rows

TRX Station 3:

Tricep Press

Kettlebell Tricep Extension

Battle Rope Station

Alternate Rope

Low slow flutter

Pit: – Each Pax did three rounds in the pit

Pull ups

Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall. 3 Pax Members counted down from 10.

Ran back to the stations for the following. During the following section the Q asked for extra time. Not much love was given for the following request. Apparently F3 workouts start and end on time. 🤷‍♂️

TRX Station 1:

Cable Cross — Timer 20 Reps

Kettlebell Chest Press

TRX Station 2:

Ts to Is

Kettlebell Bent over Rows

TRX Station 3:

Bicep Row

Kettlebell Bicep Curls

Battle Rope Station

Thunder claps

Kettlebell Swing

Pit: – Each Pax did three rounds in the pit

Pull ups

Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

Maybe It’s Maybelline

February 2, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Beater, Cowboy, Dauber, Dawgpound, Deadbolt, Doc, Double Doink, Forceps, Full House, Gump, H1N1, Lipsync, Maybelline, Nemo, Norm, Pablo, Pikachu, Pony Boy, R22, Sassy, Short Pole, Skidmark, Slide Rule, Slurpee, Warbucks

24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

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