Tag Archive for: Peak Week

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.

Fly like an airplane

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PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.

The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.

Warm Up:

YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies

Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC

The Workout:

With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.

Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.

PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.

Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.

Mary:

Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day

Announcements:

NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.

Prayer:

Moby’s Dad, Injuries: Dumbo, Brexit, other PAX

YHC took us out.

F3 nutcracker

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Cracking nuts, flat or medium… Pax of 13 showed up on a mild morning at the nut

Flanigan (Q), breach, Moby, peak week, brony, norm, wiggly, dawg pound, skidmark, blue hen, the natural, slide rule and Crosby

Warm Up: jogged around parking lot to side lot, good mornings IC x10, morracan night clubs IC x 20, plank jacks IC x 10, mountain climbers IC x 10, merkins x 20

The Workout: went to rock pile, paired up and grabbed flat rock and medium rock. Back to lot, one had flat rock on back, did merkins while partner did squats x 20/monkey humpers/scissor lunges/squats switching after 20. Following this,  Using larger rock, did colt 45 curls, (0-90/90-180/0-180) while partner boo boo bear crawl half of the lot, jogged to end and back, switch. Continues same with wonder bras and tricep presses.

John cusacked around school with rocks to play ground. Did back rows with feet on partners shoudler x20, sets of 2. Got rocks to the pile, back to the front of the school.
Mary: circled up for lbc IC x 20, homer to marge IC x 20 alternating legs up and impressing school workers. WW II x 20, standard merkin x 30
Announcements: long ass run 2/9, breach and I reaching out to get new Q starting 3/2
Prayer:crab legs

 

make it a quality week men!

 

out

Disney Qswap

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33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap.  Q was Shut-in.  Backblast is from memory and a few days old.  If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises.  Run around the big lot stopping at the islands to conduct hand release merkins.  Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back.  Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

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.

Fritter excitement

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33 Pax’s 4-2.0s with 17 getting in some EC.  start to new year!!

Warm Up:20 SSH IC, 20 good mornings, fazzio arm circles, 10 merkins oyo
The Workout: split into 2 groups one in parking lot one at concession stand Dauber took one while I lead other.

Group 1

Side shuffle to snack bar stopping to do 1, 2, Randy 4 burpees along the way down. Mozey to wall for 10 L and 10 R step ups. Head to hill to do sevens: merkins on bottom of hill, lbc on top. Mosey to snack shed and did 20 count cadence BTTW followed by 20 count cadence people’s chair. Rinse and repeat Mosey back to parking lot

1 guy did rock exercises 10 count; other guy dragged tree to halfway point. Run back switch up. Pull rest of the way. Run back more rock exercises. Rinse and repeat. Returned trees and rocks. One guy ran around tennis courts and the other guy did exercises called out by Q/other

Group 2

Partner up. P1 pull Christmas tree to end of lot. P2 curls for girls.switch. Rinse and repeat with triceps. P1 does rutroos P2 jump lunges.Switch. P1 burpee with low squat shuffle. P2 overhead press.

mosey to concession

bear crawl up hill and down stairs then to wall were we did BTTW shuffling the length of wall. In plank position alternate hands to wall 20 IC. Turned around and did variation of BTTW with a merkin. People’s chair 20 IC. P1 dips P2 monkey jumpers 20 IC. Switch.P1 erkins P2 LBCs 20 IC

mosey back for mary

Mary:low plank hold 10 secs x 5, 10 nipple taps IC, 10 burpees
Announcements:several distance of Csaup in feb. fritter challenge 3 days ec and workout in row starting Wednesday gets you fritter on Friday. Breath taker challenge sign up. Q source meet ups starting this week. Q swap next week. See social media for details
Prayer:modifys mother and family, Noah’s ark, Buford.

1/1/19 Nutcracker Convergence

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Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG  welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up:  Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.  Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.  Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout:  Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Tag Your It

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EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark

Yoga EC: Slide Rule, Emeril and Crosby

Warm Up:

Lap Around the Park with the following Stops

Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)

Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches

Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid

The Workout:

Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones.  Each light pole do incrementing Burpees starting at 1 to 3.  Head back and pick up the six
7’s up the ramp.  At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire.  — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.

Mary:

20 Cadence Count LBCs
Have a Nice Day

Announcements:

Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time.  EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex.  There are still opportunities to Q.  Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation

Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein