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She Thinks my Shoulders are Sexy

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Great Job today guys!  25 pax including 2.0 Sandlot

9 pax for EC- Fonzie,  Slide Rule wearing breathtaker, Pablo, Dumbo, The Natural, Messi, H1N1,Roger Roger, LED

 

Warm Up:jog to concession stand. 20IC SSH, 10-forward 10- reverse fazio arm circles, 10 count good morning, shoulder and arm stretches, 10 merkins, 20 wall planks IC
The Workout:mosey to tennis courts, count off in 2’s

burpee break down

1st round

1- balls to wall shoulder taps while

2- jog to 1st line, 2nd line…3rd and 4th doing following respectively

4 merkins, 8 in/outs, 12 squats, 16 burpees returning to start each time with backwards run

Switch and repeat

2nd round

1-WWII

2- jog to 4th line, 3rd line…2nd and 1st doing the following respectively

4 burpees, 8 squats, 12 in/outs, 16 merkins

Switch and repeat

4 corners modified

bear crawl to 1st line

10 star jumps

bear crawl to 2nd line

10 star jumps, 20 plank jacks

bear crawl to 3rd line

10 star jumps, 20 plank jacks, 30 SSH

bear crawl to 4th line

10 Star jumps, 20 plank jacks, 30 SSH, 40 alternating lunges

Mary: circles up and took turns through the pax calling set of 10 exercise including the following

alphabet bowelsx2, burpees, American hammers, box cutters, Freddy Mercury, SSH, monkey jumpers, pickle pounders, and one leg merkins

Announcements:long ass att run feb 9th, healing transitions clothes and health product collection Friday at Cletus. Work out at 2:30 Friday, Dauber led q source directly after

Prayer: led by Roger Roger The father of a couple in our small group that is solo for next 2 weeks while wife is having medical treatment.  Dumbos knee and quick healing

10 Rounds with Tyson at Purple Cobra

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12 #HIM took the Red Pill on this 18 degree morning in January.  YHC had seen the calling for a site Q – so I figured it was about time to dust off the old Wenky and lead a workout.  I wanted to bring back an “old school” workout that I remember well.  I also wanted to stick to one of my Q goals and always strive for “accountability partners”

Today’s workout would also try to integrate the sales trailer at Planet Fitness and the aroma of Bacon from the newly Opened “Eggs up” restaurant.  Both we successful.  Also – M4l showed up in his Maverick Costume and Banana Seat showed up as a pink bunny.  I love you guys!

Warm Up:  5:30 on the dot.  No FNGs.  No Shovel Flag (my fault) and we were off.  Short mosey over to the freshly paved parking anchored by the Sad Clown haven of Planet Fitness.  They have a trailer on site filled to the brim with $1 bills from sad clowns looking for a quick and easy remedy to the POGO 40 (look it up).  We circled up for some warmups – we need it

  • SSH x 20
  • Good Mornings x 15
  • Lipstick showed up late
  • Burpees x 5 OYO
  • Fazio Arm Circles 10F + 10R

The Workout:  This morning we would do “10 Rounds with Tyson”.  Five cones were set up in the corners and mid point of a 0.25 mile loop around the parking lot.  The asphalt still smelled like a combination of wet paint, butchers market signature tips and the bacon cooking at Eggs Up.  The workout would include stops at each pain station in the loop.  At each stop, the Pax would perform the exercise (15 reps) and move on.  Pax broke in to groups of 2 with accountability partners.  The exercises included:

  • Lap 1:   Merkins x 15       (75 total)
  • Lap 2:  Prisoner Squats x 15      (75 total)
  • Lap 3: Wide Grip Merkins x15      (75 total)
  • Lap 4:  LBC x 15    (75 total)
  • Lap 5:  Diamons Merkins x 15    (75 total)
  • Lap 6:  Star Jumps x 15     (75 total)
  • Lap 7:  WW2 Situps x 15     (75 total)
  • Lap 8:  Hand Release Merkins x 15   (75 total)
  • Lap 9:  Freddy Mercury x15   (75 total)
  • Lap 10:  Burpees x 15     (75 total)

I don’t think that any accountability partner group made it all ten rounds – which is normally the case for this workout over a span of 45 minutes.  With 5 minutes to spare – we picked up the cones and headed back to COT.

Mary:  Not much time but we did

  • Low slow flutter x 20
  • Times up!

Announcements:  Announcements on Slack and Facebook.
Prayer:  Unspoken, Crablegs, Police officers and first responders, those suffering from Cancer

YHC took us out in prayer

It is always an honor to lead you men.  You all continue to inspire me and I am honored to know you all!

DB

What was that last thing we did?

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EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk

Welcome FNG Bigalo!!!  21 degrees with an FNG that’s pretty cool.  Pun intended.

Warm Up:

Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel

The Workout:

Split up into two groups.

Group 1 did an indian run down the long path.  When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.

The groups then switched.
Repeated 5 times

Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.

Run up four light poles.  Turn and run backwards up two light poles.  Don’t turn around and run forward two light poles.  Then turn around and repeat till you reached the top of the hill.  Then mosey back to the circle for Mary.

Mary:

10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day

Announcements:

BBR meetup Wednesday
2nd F at Starbucks

Prayer:

Crablegs
Buford
First Responders

Leg Day at Ivan

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The third week of the fritter ended with three Pax joining the foundation.  This should be the last heavy leg day until we get through Wrightsville.

EC: Deadbolt, Pac-man, Mookie, Chips, Roger Roger, Wiggly

Warm Up:

Squatter Pyramid
Reverse Merkin
Mo’Rockin Night Club
Daisy Pickers

The Workout:

2 Rounds of the following:

30 Swings
5 Man O Maker
60 Jump Ropes
10 Each Side BriefCase
10 Each Side Halo’s to a Lunge
50 Jump Ropes
10 Each Arm Bent over Row
10 Each Leg Single Leg Deadlift
40 Jump Ropes
10 Double Arm Shoulder Press
10 Kettlebell Sumo High Pull
30 Jump Ropes
10 Each Side Side Step Kettlebell Swing
20 Kettlebell Deadlift
20 Jump Ropes

Mary:

LBC
Low Slow flutter
Homer to Marge
Baby Turkish Getups
LBC
Have a nice day

Announcements:

See Facebook or Slack Announcement section
Fritter Foundation shirt for sale to those who qualify.

Prayer:

Message:  “Be first.  Don’t wait for things to happen to you.”

Buford
Officer from Raleigh recovering from being shot
All first responders

Do You Feel Lucky, Punk? Possum Trot 1/16/19

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Warm Up:  PAX ran around tennis courts and circled up in main parking lot.  10 Fazio arm circles (F & B), 20 SSH, 10 Vegetation grabbers, 10 Windmills, Left & Right arm stretches, behind the back arm stretches, 10 IW and 10 HB.

The Workout:  PAX grabbed a medium-sized rock and circled up in main parking lot.  Q led the PAX in the following continuous exercises with their rock:  10 curls, 10 rut-ros, 10 over head presses, 10 triceps curls, and 10 goblet squats; dropped rocks and commenced executing 10 burpees.  Mosey to the hill.  It was frosty with the temps hovering at 30 F degrees.  PAX bear crawled up the hill; stopped at frozen guardrail and cranked out 5 irkins, 5 derkins and 5 dips.  With the frozen tundra, Q audibled and had the PAX not climb down the hill.  Recovered and climbed over the guardrail and proceeded single file in a jog down hill on sidewalk around the tennis courts back to the rocks.  Plank hold until the 6th  came in.  RINSE AND REPEAT 3X (four total).  Q threw in 25 LBCs for fun on last set.  Returned rocks and circled up in the tennis courts for Mary.

 

 

Mary: Q had PAX perform various yoga moves (warrior 1, warrior 2, chataranaga, yada-yada); lots of mumble chatter feeling good from the extra stretches post workout.

Announcements:  Tee-shirt order(s);  Q-Swap; Q-Source.

Named FNG Bennet Deddens – Litter Box (hope this vetenarian comes back).  Sorry – no picture.

Prayer:  Fonzie led the PAX out in prayer; Modify’s dad has cancer for the third time; PAX recovering from surgery; CrabLegs, Silent prayers

EC:  H1N1 and Mookie made sure the sixth was good during EC today – thank you!  Others out for the early run included Deadbolt, Dauber, Pac-Man and Messi.

F2 – Catan Q-Source followed at Stick Boy.

QIC – Dauber, always a pleasure leading you men.

Globo Gym Rates Increase

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PAX:

Deadbolt, Wiggly, UTI, Foghorn, Peeping Tom, 187, Mookie, Particle Board, Pablo, Puddles, Rut, Straight Cash

Warm Up:

Most in attendance started their warm-up within the confines of their motor carriage, while Peeping Tom endured the dry winter air and ran to the CoP. At 5:30 AM we dashed around the block and fell back into the CoP. From there we slow-rolled through SSH, Hill Billy’s, and Good Mornings.

The Workout:

(5:38 AM) Broke into 3-4 man accountability groups a mosied to a centrally located island. In our groups, we did 3 rounds of  “4-Corners” consisting of 10x Squat Jumps=>Lunge Walk=> 20x Turkish Getups => Bear Crawl  => 10x Burpees => Lunge Walk => 10x Merkins => Bear Crawl…

 

On the back stretch of each round we remarked how impressive we must appear to onlooking grocery shoppers and Average Joes alike. This abruptly ended when an elderly women passed in front of the group cautiously remarking “I thought you all were a bunch of zombies.”

Mary:

(6:10 AM) Repeat of the warm-up jog on Sunset and Holly Springs.

 

Announcements:

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • QSwap continues this week with SW in Carpex.

Prayer:

Pray for the shot Police Officer in Raleigh and newly shot trooper in Wilson and their families.

Bolt, Colt, and Dolt 45s

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PAX of 10. Welcome FNG Garden Knome!

After the Q went to Q School, he dug deep in to the F3 Exercise list.

Warm Up: Moseyed around the track with some Windmills (in proper cadence), Goofballs, IW and Good Mornings
The Workout:

  • Straight to the wall for some Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off
  • Duck and Weave through the parking lot feeling the burn all the way through.
  • Two Rock Shakur
    • Bolt 45s (biceps)
    • Dolt 45s (triceps)
    • Dips x 15
    • Irkins x 15
  • Reversed workout with Weave and Duck
  • Rinse and repeated Dwight Howards, Donkey Kicks, and Crazy Indian with Bolt 45s to finish off

Mary: Went around the horn with PAX calling out 6MOM exercises. thankfully we ran out of time and stopped before reaching R22 (the Burpee Man)
Announcements: Q School for Feb, ATT Run, Q Swap Week
Prayer: Bobx2 and their fight with cancer

No Time for Name-o-Rama

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Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size.  Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

 

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus.  Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath.  This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

 

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama.  Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

Are There Possums in Cary?

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25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

Catnip

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#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.