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Beta TigerBlood

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PAX: Brony, PeakWeek, BlueHen, SlideRule, Da Business, Wiggly, Spanx, Dawgpound, Buford, Pikachu

It is always a difficult decision to start a new AO, but we have seen over the years that this is how we grow and attract new FNG’s. With numbers consistently north of the 12 at Disney it was time to plant a new flag. Since there isn’t currently an AO at Holly Ridge Middle/Elementary today was a beta run to see if this was an ideal location with enough pain stations. The Q hasn’t spent any time at this location, but did some Google Earth reconnaissance and the site appeared to have several good options, plenty of parking, and limited houses. The goal of today was to cover the property and pull out of the bag exercises as they seemed appropriate.  It was a rainy morning for a beta test and some mumble chatter second guessing why they decided this was a good idea, but 10 PAX braved the conditions to see what this site has to offer.  A quick mosey to the front of the Middle school to take some cover from the rain before it was GO time and then we were off.

Warm Up:

Mosey run along the front left side of the middle school towards to the back of the middle school parking lot for warm up.

SSSH X 20

Daisy Picker X 10

Squat hold Fazio Arm Circle X 10 rotate X 10

Windmill X 10

Site Map


The Workout:

Mosey down the stairs to the track.  We couldn’t find an entrance so we jumped the fence, only later to find a wide open entrance further down.  A hot lap of catch me if you can with a partner.  Partner drops down for 5 merkins, sprints to catch the partner, repeat until we all get a lap in.  Jump back over the fence with some groans (some aren’t as nimble and agile as Pikachu).  We gave the bleachers a test for stability with a round of step ups.

Mosey away from the track and towards a path running behind the track and baseball field.  It is here that we discovered a wide open entrance for the track. Continued to run along the path (several uneven sections but no cuts Yet) and continue along this path leading out behind the elementary school.

The PAX divided into three groups.  Group 1 did 10 Pole Jump ups on one playground, Group 2 did 10 dips on second set of playground equipment, and Group 3 did 10 (5 each) pull ups on third set of playground equipment.  The groups rotating until each group completed one set.

Mosey out to the long parking lot on the right side of the elementary school for a round of suicide runs.  Run each light pole and sprint back until we covered the entire parking lot.

The PAX moved over to large, uneven retaining wall across from the parking lot.  Three sets of 20 count New Mexican Quick Feet and 20 count of balls to the wall.  SlideRule got in too tight with his balls to the wall causing a knee injury on the way down.  He took one for the team but kept going strong.

Indian run over to the front of the elementary school and a lap around what appeared to be a kickball field.  The PAX moved over to the center of the field for a round for Starfish.  Brony’s rain jacket was placed in the middle of the star and the PAX split into three group around the jacket.  Group one did 10 merkins, group two did 10 wide-grip merkins, and group three did 10 diamond merkins.  After each group was finished they bear crawled to the center(jacket) for 5 burpees and out to the next station(corner of the star) until all three stations were complete.

Quick mosey over to the front of the school to see what we had to work with.  There was plenty of cover along the walkway leading into the school.  Tiger prints (we think) were covering the walkway so it only made sense to leap frog each tiger print until we covered the walkway.  1 round of dips and urkins on the tables in front of the school.

Quick mosey back to the parking lot where the fun started for Mary.

Mary:

Guantanamo’s – 1 round

American Hammer – X 10

Windshield Wiper – X11

Boat Canoe – X10

JaLo – X10

Peter Parkers – X10

Quick discussion about the new site.  While it doesn’t have all of the options that Disney has, it is a promising new site location…..plenty of large parking lots, a track (that we think we can use), very large soccer field behind the elementary school, baseball field behind the middle school, good cover, limited houses nearby, and Blood Drawn on the first workout.  Several names were thrown out, but we quickly settled on Tiger (paws in front of school) + Blood (SlideRule’s jacked up knee) = TigerBlood.

Thanks for those that came out to help test this site location.  I look forward to helping get this new AO up and running.  SlideRule set the bar high drawing blood…. Challenge accepted.  Come on out next Thursday to join!


Announcements:

Helping CrabLegs with work around the house on Sunday from 2-5.  See Pikachu’s weekly announcements.

Prayer:

SlideRule’s knee, CrabLegs, those recovering.

March Madness at Possum Trot

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Warm Up:  Twenty-six PAX came out on the first day of spring (low 40’s) fired up to take part in March Madness – Possum Trot style.  Inspired by Blue Hen from an earlier Q at Downtown Train, Dauber asked PAX to show up in their college team gear giving support to their favorite team.  Only four PAX brought their spirit representing UNC, Duke, Penn State and NC State by showing up in their gear.  There must have been a lot of dirty laundry or simple forgetfulness.  Not deterred, Q started the beat down on time with a jog around the tennis courts and then circling up for the following exercises:  32 SSH, 10 Good AM, 10 Vegetation Grabbers, 10 Hill Billies and 10 Imperial Walkers.  Q added some static arm stretches (L/R) across and behind the back for good measure.  PAX then headed to the Snack Shack.

 

The Workout:  PAX lined up against the outfield fence.  Jack Webbs were executed starting with one merkin and three air presses from our knees.  The count escalated until PAX reached 10 merkins and 30 air presses.  Who knew pushing air could be so hard?  Mosey to the Snack shack for 16 sec cadence count of seated chair followed by 16 sec cadence count of BTTW.  Rinse and repeat.  Mosey to the road and lined up in a single file.  PAX performed and kept a plank position or something similar to a plank while the last PAX member in line bear crawled to the front of the line.  PAX members each took a turn bear crawling until every PAX made it to the front.  Q called an audible only making it halfway up the road and had each PAX mosey to the rock pile for a medium-sized rock.  Lots of grumbling and mumble-chatter and in all honestly, Q was struggling during this “extended” exercise.  (If you cant do it, don’t Q it.). PAX circled up with rock in hand for the first set of the following exercises with rock:  16 goblet squats, 16 curls, 16 overhead presses and 16 tricep curls.  PAX side shuffled the distance of the parking lot swapping lead foot at the halfway point until they reached the large hill.  Q called a bear-crawl and then 8 dips OYO on the guradrail.  Reverse bearcrawl and jog back to the rocks.  The second set with the rocks included 16 rut-rows, 16 wonder bras, 16 overhead squats and 16 one hand on rock merkins (8L, 8R). An astute Skidmark corrected Q when he inadvertently called one-handed merkins.  Side shuffle back to the hill with more bearcrawls up the hills, 8 dips on guardrail OYO and jog back.  Q queried PAX about significance of the day (first day of Spring, officially starting at 5:58PM, etc.) and threw in 5 burpees OYO before starting next set.  Called out four PAX who had their collegiate school gear on asking them to call the next set of exercises:  Cupid called crableg grab (apologies for forgetting name); Banana Seat called for Turkish get-ups on each side and Skidmark called for the iconic Bobby Hurleys.  Dauber was too busy looking at his watch trying to grab another set in before Mary to complete the four bracket challenge and sent the PAX shuffling to the hill.  More bear crawl up and down with dips on the guardrail OYO.  Unfortunately, Dauber did not manage the clock properly and asked PAX to form up on the tennis courts for Mary after returning their rocks back to the rock pile.

Mary:  PAX held BTTW until the six.  Mary was brief with the following 10 count core exercises:  Homer to Marge, Box cutters, Freddie Mercury and American Hammers.

Announcements:  Q school Thursday at Womble, Yard clean-up Sunday at Crab Legs, Police/Firefighter hockey game, Check Announcements on FB/Slack

Prayer:  Pastor died at a local congregation (please keep him, his family and the faith formation in your prayers), PAX traveling, PAX inured – Welcome back to the gloom Buford, Moby’s dad (doing better), Silent/Unspoken.  Apologies if I missed anything.  Q took us out.

Highlight on the 6:  Something new for this BB.  I wanted to find out more about a PAX member.  This week’s focus is on Maybelline, Todd Pasnak.  Studied at Rochester Institute of Technology (RIT), big Syracuse fan, Married to a second grade school teacher, blessed with two boys age 15 & 12 and a daughter who is 4.  Works as a project manager at Cody in Sanford.  Got his F3 name because he was responsible for the Covergirl account.

Maybelline

 

Thank for the opportunity to lead you men.  -Dauber

DJ Pikachu

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YHC hadn’t Q’d in a while and wanted to make sure fritter was extra hard this week, so he asked Dawgpound for the Crazy Ivan Q early in the week. The morning almost ended with a Midget fartsack on the Q thanks to a faulty phone, but thankfully YHC woke up without an alarm at 4:44 – plenty of time to make 5:05 EC start. Crazy Time was sadly missed but The Sir Dawgpound held down the fort on that one.

Poor notes were taken regarding EC attendance – the ones that mattered for fritter were there (YHC and Dawgpound to stay current and Aquaman and ShamWow for new entry) and they were joined by a good contingency of at least Dumbo and Pablo.

Since Crazy Ivan is known for it’s DJs, YHC decided to plan a special playlist.

Warm Up:

Pax were asked to partner up with an accountability partner of similar speed and we were off.

We started in silence (music wise at least) – SSH x15 IC. At this point the mumble chatter was pretty strong because of the silence (despite YHC’s speaker) so the playlist was fired up.

Shake It Off – T Money (Taylor Swift)

We did some more warm up – Fazio Arm Circles, Mountain Climber x10 IC, Standard Merkin x10 IC, Michael Felps (to shake it off some).

The Workout:

We then moved into the thing – one partner does a workout with the kettlebell, the other runs a lap around the parking lot. Switch when the running partner is back, and change workouts when the song changes.

Fourth Of July – Fall Out Boy

Kettlebell swings. These got old

The Man – The Killers

Here’s where we mixed it up. Partners stopped running and we did a themed workout. Plankjacks throughout the song, burpees every time the word man is said. This ended the mumble chatter (well, other than the complaining).

Blank Space – T Money

More Taylor to keep Dawgpound happy so he’ll let me Q again sometime. We did Turkish Getups to feel manly while listening to this.

Rockstar – Nickelback

Pistol Rows at Dumbo’s suggestion. These also got old.

Thunder – Imagine Dragons

Here we go again – bring in the partners, no running. Hold Plank during song, Merkin everytime Thunder is said.

Like a Boss – The Lonely Island

Short song. Curls with partners running. Fun song to introduce the pax to.

Flower (B-Sides) Bring Sally Up – Moby (Not that Moby)

Pax was getting the hang of things now. No running – squats to bring sally up/bring sally down.

I’m On A Boat – The Lonely Island

Another fun song to introduce the pax to.

In  The End – Linkin Park

Single legged deadlifts.

Thunderstruck – AC/DC

Another classic, but a different workout. LBCs throughout, Turkish Getup (unweighted) everytime Thunder/Thunderstruck is said.
Mary:

Despite the protests of the pax Thunderstruck did not count as Mary. We ended with some Pickle Pounders, Heels to the Heavens, and weighted World War 2s.
Announcements:

See Slack/FB. Q School and Mason Dixon Convergence.
Prayer:

Shredder, Crab Legs, unspoken.

 

Always an honor and privilege men – thank you.

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

Valentine’s Day 11’s massacre

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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

High Leg Kicks

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4 pax this morning on a lovely, dry February morning. YHC thought he was gonna be by himself as Pax didn’t roll in until 5:25. Guess when Midget buys fritters everyone goes there. Shovel flag planted and we were off.

Warm Up: 10 slow squats on the Q’s down and up. 10 cc Side kicks each leg and 10 cc front to back kicks each leg. Just FYI Brony can put his leg above Peak Week’s head. Simply amazing.

The Workout: Brony and Peak Week off for a ruck. 187 and Skidmark did some hill and speed work. No burpees, merkins, or any of the sort. Varied the pace from 1/2 marathon to mile pace around Bridgeewater with lots of hill repeats. Covered about 4 miles.

Mary: Some stretching to work the tightness out and try to get as limber as Brony.

Announcements: Nothing new

Prayer: Shredder, Crablegs, Buford healing

Wet morning, will they come?

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Pax of 8 came to the nutcracker, Flanigan (YHC) wanted to bring some memeries for his second to let Q

Norm, peak week, slide rule, breach, pac man, wiggly and da business came for some entertainment

Warm Up:jogged around parking lot, circled up for SSH x 20, hillbillies x20, Moroccan nightclubs x 20, good mornings x 10
The Workout:even numbered pax grabbed some cinders and John cusacked to the track from front lot. Half way, did 10 squats with blocks. Kept on moving, Heard some moaning from the blocks over head, knew it would be a good start to the day

split up in groups of 4, dropped 4 blocks in opposite corners of the track, later out the beat down; corner one wonder bras with blocks x20, reversed lunges to next corner, 20 merkins, jogged along straight away to corner, 20 squats with blocks, wheel barrowed to corner, LBC x20 (IC slide rule!!!) jogged back to first corner, repeat. Goal was four laps, got in 3.5, clocks a ticking

John cusacked blocks to bricks, hope they stay put. Jail breaker to front of school to circle up
Mary: LSF x20, dying cockroach x 10, 20 merkins
Announcements: 2.0 workout this Saturday at bond park with carpex. They will host 3rd Saturday of the month, south wake has the first Saturday  starting in March, emeril and blue hen have the Q
Prayer: shredder and princess cut who was on mind and haven’t seen in some time. Anyone who knows his where about a or contact info, let’s reach out to him.

 

Breach took us out

PS- breach and I have one more Q at the nut before norm and wiggly begin to crack some

Red Barchetta

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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

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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.