Murph / 2
4 Pax braving cold Monday night workout
Warm Up: Run one mile
The Workout: 50 Pull-ups, 100 Merkins, 150 squats
Mary: Run two miles
Announcements: none
Prayer: Silent
Posts
38 at U-Turn – Record Number?
Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.
Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!
SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.
COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.
Prayer requests: Wallaby, Troops overseas
Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.
Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder
I got the call from HOTY 2018 and 1stF Q Disco Duck asking if I wanted to Q Thunder during Q Swap Week with our SW Brothers. I emphatically said ABSOLUTELY YES!!! The day and time was not an issue with me because I will take every and advantage to Q a workout. I’ve never Q’d at Thunder before so I made it a point to attend a Thunder Q before said date. I went the week prior to my Q and John Deere was the Q. We played with tractor tires that were 220#+, a PVC pipe filled with water, sledgehammer, and some crazy weight stick wrapped in duct tape. Bottom line: It was a blast but tough workout.
Here is my take away with a workout at this time. I get a workout in before hitting the sack at the end of the day.
As I contemplate what I want to do, I pulled out one of my favorite routines … tabata with pain stations. Additionally, I wanted to have some fun with it and since Thunder is held at one of the largest sports parks in Wake County, I also wanted to play one of my favorite F3 sport (Ultimate Frisbee).
Since I Q’d a lot last year and experienced routines and exercises from multiple Q’s since my start of F3, I have made a list of my favorites. Here is what we did:
No FNG. We got the F3-ministration stuff out of the way and we Pledged Our Allegiance to Old Glory, it was time to get rolling. We moseyed over to the baseball field parking lot, which by the way was without any lighting other than the glow of the already existing lighting from the soccer and baseball fields. It looked alright when I did my walk through to set-up my weinkees. Yes I still do weinkees and you’ll understand why. When you have a tabata routine with 5 stations and multiple rounds, its hard to keep up with all the exercises. So no pride here, a weinkee it is to keep things straight.
Warm-up: SSH, Sir Fazio, seal clap, overhead clap, Moroccan nightclubs, calf stretch, and last but not least, Eskimo merkins to 13.
QIC had the PAX count of 1-5. Each number representing what station to start at in the thang. QIC also had PAX 3 & 5 get an ego rock to take with them to their station. They will leave it at the station upon completion of the time.
Thang: Tabata Crush with 5 pain stations X 2 (1 min 15 secs per station)
Station 1:
R1: Plank Destroyer
R2: Crowd Pleaser
Lunge walk to Station 2
Station 2:
R1: Heels to Heaven
R2: Low slow flutter
Bear Crawl to Station 3
Station 3:
R1: Burpee rock your body with coupon
R2: Wolverine burpee with a rock press
Disco Duck walk to Station 4
Station 4:
R1: Sumo squat jump
R2: Squat palm touch
Karaoke or side step to Station 5
Station 5:
R1: Overhead Press with coupon
R2: Tricep extensions with coupon
After round 1, run around the pickle twice and back to your starting station for round 2.
After round 2, run around the pickle and back to the starting point for thang 2.
Thang 2: Ultimate Frisbee.
Here is the thing about where we played. Womble Park is an extremely busy park which I mistakenly thought a field was going to open up (NOT). I had to figure out a back-up plan. I was not giving up on ending the workout with some Ultimate Frisbee. I found a decent size area right next to the tennis courts which we utilized effectively. It will do. We played Ultimate Frisbee for 23 mins closing out the workout. Rules: Dropped Frisbee (closest PAX calls a 10 count exercise); if a team scores, winners do 10 merkins and losers do 7 burpees. We did lots of stuff and each side scored a touchdown.
No Mary done today.
CoR: 11
NoR: Respect (4), mehs (7)
Announcements:
Q Swap week continues … Theismann will Q Tiger’s Blood Thursday; EarharT will Q Crazy Ivan on Friday, and Triple Lindy will Q Ground Pounder Saturday.
HFT (finest AO West of 540) Thursday … Sour Mash will be your Q
Prayers / Praises:
Prayers for safe travels for Cauliflower’s family traveling to see them
Prayers for Wolloughby who is recovering.
NMS:
Do what you love and have fun doing it.
Q Swap with our SW Brothers is absolutely awesome to do. It is an amazing chance to meet other F3 Brothers from another region.
Q #2 or 52 for me. Blessed and honored to be able to Q these awesome HIMs.
I’ve never seen a fart move a workout
Q-swap week leaves a lot up in the air. How many are going to post at the Q-Swap? How many will post here? Who just wants to run miles. I was a bit uncertain on how many Pax would post at TBD on this foggy, warm, muggy Wednesday, but after the discombobulation that is R4TJ I knew things were going to be looking up in the number of Pax posting. What I didn’t expect was the stench that followed one of our Pax. Literally moved the workout. Unheard of! A southwake first. Congrats Lipstick!
EC: 187, Pikachu, Deadbolt, Mookie, Redenbacher, Full House, Lipstick, Skidmark
FNGs: None
Warm Up:
Mosey around the soccer fields and circle up for the following:
- 25cc SSH
- 12cc IW
- 12cc Hillbillies
- 10cc Sir Fazio Arm Circles, forward and reverse
- 10cc Seal claps
- 10cc Overhead claps
- 10cc Chinooks
- 10cc Goofballs
The Workout:
Mosey to the rock pile and gather a decent size rock suitable for your stature and strength. Return to the playset
Partner up for 15 minute AMRAP
- Partner 1 runs to the restroom facility wall and back
- Partner 2 doing pull-ups, one legged deadlift with rock, or 1 legged squat with rock – Rotate through exercises
Mosey to tennis courts for Jack Webb Suicides
- 1:3 merkins:overhead press with rock
- Run across both courts and back
- 2:6 so on and so forth all the way to 10:30
Return rock to rock pile
Mary: 10 count core exercise lead by each pax
Announcements: Pikachu and UTI meeting with Parks and Rec to see how we can support each other. Q-Swap at Thunder (1900), Tiger Blood, Crazy Ivan, and Ground Pounder
T-Claps (Recognition): Deadbolt 4 days in a row
Prayer: Wallaby and his family, Earthquake victims and families in Puerto Rico, A client of Full House, Crablegs, prayer for growing F3 within our community with the support of HS Parks and Rec, the growth in the shieldlocks.
This Looks Like Blue Ridge Relay
FNGs: None today
Warm Up:
SSH x10
Frankenstein x10
Daisy Picker x10
Squat hold while we reviewed the route
The Workout:
Had a bit of a different route for the pax today – something that would highlight some of the hills on this side of town:
https://www.strava.com/routes/23350714
When we were coming up cemetery hill Deadbolt stated “this looks like Blue Ridge relay.” I told him it was never too early to start training and our back blast had its title.
Mary:
Not today
Announcements:
ATT long run February 22nd
Q Swap this week
T-Claps (Recognition):
Oboe and Oyster for getting after the cemetery hill segment.
All pax for picking up the 6 throughout.
Prayer:
Wallaby’s family
Mumble mumble chatter chatter
FNGs: None
11 HIMs showed up to GP and mumble chatter started before the clock started. We may have had a record attendance outside of the anniversary event of GP.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Squaters, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze, 20 ct Pigeon Pose
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
- 3 sets of 20’s – Curls for the girls
- 3 sets of 20’s – Overhead Overhead Tri-press
- 3 sets of 10’s – Ground Pounders
- 3 sets of 10’s – Trunk Twists
- 3 sets of 10’s – Bus Drivers
- 3 sets of 10’s – Rutrows
- 4 sets of 20 – Standard Bench Press
- 10 x 3ct – Windshield wipers
- 10 x 3ct – 6 inches
- 10 x 3ct – Low Slow Flutter
- 10 x 3ct – Box Cutters
PAX pair up:
2 sets of Rock/Crap Planks w/ Bears
1 does Rock Plank Hold while other Bearcrawls 20 yards and jog back
1 does Rock Crab Hold while other Bearcrawls for 20 yards and jogs back
Mosey to the Wall of Pain
- 55ct Wall Sits Prisoner style
- 55 ct BTW
Tunnel of Love: PAX line up single file and to make tunnel. Each PAX took turns belly crawling through the man made tunnel.
Mosey to playground for Aik’n Legs:
- 20 x 3ct Step Ups
- 20 x 3ct Prisoner Squats
- 20 x 3ct Lunges
- 10 x 3 ct Mnt Climbers
- 10 LBCs
T-Claps for everyone who doubled down this morning. Especially to Martini with 7 miles @ U-Turn prior to posting GP
Announcements: Carpex Q’s in SW next week staring Monday at Paradise. M4L hosting the Tiger’s game on Monday night. 1917 Movie night on Tuesday night – check with Dauber if you haven’t signed up.
Prayer Requests: For our military and the families of our military. Continued prayers for Noah’s wife Michelle and for ALL the M’s and our families. Prayer is powerful and changes lives.
YHC took us out.
QSWAP DAY 5: UTI ….. FOREVER MORE….
A pre-blast was sent to Carpex and South Wake looking for support for the to-be Q at Dazed and Confused. With the numbers that these two regions have the potential to bring, YHC thought this was an appropriate time to swallow his pride and make the request for a name change. I know… I know… I’m Good Enough, I’m Smart Enough, and Doggone It, People Like Me! But if there was ever a time to get the votes I needed, it would be today. And hey, I’ve heard some of the mumblechatter about South Wake naming. Peeping Tom’s name got shortened to PT when he moved to Carpex – Carpex will be sympathetic to my plight…. right?
1000 HCs were requested, the votes came in…
Carpex –
- 10 HCs
- 4 Laughed with me (I think)
- 1 SC
- 2 “Peeing” emoji – inappropriate!!! EXACTLY THE SORT OF THING I’M TRYING TO GET AWAY FROM!!! Calm… Calm…
- 1 “No Entry” emoji – I assume this just means no, I’m not trying to enter anything… Minds in the gutter in this region…
SouthWake
- 8-ish HCs
- A whole bunch of protests – “We Love You UTI… Never change..” stuff like that
- A threat that I would be “Getting an English Ripping” – Australians… Am I right?
As 187 commented on the pre-blast, “UTI ….. FOREVER MORE….”
***I had no intention of changing my name. Do we even have 1000 PAX between our 2 regions? If 1000 had HC’d or shown up I might have had to change my name… I mean that would be some vote! This exercise was for fun and a mockery of those posts you often see out on the social medias. I scouted the FB pages of some of my elderly relatives for research and treaded lightly around the ones that focus on serious illnesses. This was my inspiration 😀
EC: Warbucks, Full House, The Joker, 187, Skidmark, Lipstick, Pikachu
FNGs: Too Scared…
Warm Up: Mozy under the parking deck
Circle Up
1 Burpee
Daisy Pickers
2 Burpees
Windmills
3 Burpees
Imperial Walkers\Hillbillies
4 Burpees
SSH
5 Burpees
The Workout:
Thang 1
Count off 1,2,3
- Group 1 Top of the Deck, Star Jumps until relieved
- Group 2 Stairs, run to the top to relieve Group 1
- Group 3 Bottom of the Deck, WWIIs until relieved
Groups 1, 2, and 3 cycled through this rotation until all 3 groups completed 10 climbs up the stairs
*Flaw in the structure of this, should have created groups of 3 and had them split up into 3 stations, continuing the rotation as a team of 3. T-claps to Shut-In and other PAX that started calling out group numbers as they got to their new stations to help keep everyone moving. Lesson learned for next time 😀
Thang 2
All PAX to the top of the parking deck, line up on the half wall
Bear Crawl the long way down the lot stopping at each light pole for 5 Merkins OYO
T-Claps to Theismann for calling out Chill Cut moves (and not Have A Nice Day) while we brought in the 6. Lucky Charms and Pikachu – you guys are fast on those Bear Crawls!!!
Return to the other side of the lot – this time Lunge Walks, 10 LBCs at each light pole.
Thang 3
Mozy to the opposite stair case and descend. People’s Chair while we wait for the 6.
Partner-up, Balls 2 the Wall / Sprints Out and Back on the short length of the deck. AND SWITCH
5x per partner
Mary: Runners Pose each side, Pigeon Pose each side, Have A Nice Day!
Announcements:
- Q-Swap Week Continues Saturday – Banana Seat has your Q at Pheonix (Bond Park)
- 2f2f lunch today at noon, Societa in RTP
- Yahoo is back and safe
- M4L, Shout out to the regular HIM that are making the trip to Bergdaw (sp?) – Encourage more of that from all PAX.
T-Claps (Recognition): Thanks all for the great week in Carpex. YHC completed a 5 pack in your beautiful region. Terrific Hosts, putting 5-stars in Yelp, I’ve LIKED your FB page
Prayer:
- Disco Duck is moving mom into a retirement home. Prayers for a smooth transition.
- Meatloaf’s 2.0 is heading back to college
- Prayers for Chicken Little’s brother or friend. No details but he needs your prayers.
- Service men/women
- South Wake’s own, Walaby
- UTI prayed that Carpex might actually “bring it” next week… I guess we’ll see… 😀
Abe Gets Hot for Teacher
YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!
FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion
Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!
Week 5 day 2
EC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:
Onnit Warm Up 2
The Workout:
Work Fast Recover Faster 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
Wallaby and his family
All Families during the Holidays.
Mary Poppins
YHC knew the rain would be involved at Paradise City for today’s workout. Time to get creative bc I hate getting soaked during a workout. Pulled in at 0540 to 1 car in the parking lot. I looked up and here comes Pikachu running across the parking lot holding 4 golf umbrellas as YHC asked him to bring. I had 5 myself. One more car rolled in with a couple mins to spare. 4PAX were ready to roll…then we see a white truck approaching follow by another car. We waited with umbrellas up as they parked. No late burpees penalized as YHC was feeling jolly. They looked at us funny when I said grab an umbrella though. This was a Mary Poppins workout. Here’s how the fun took place.
Warm Up:
Ramp mosey up/down while holding umbrellas
Top (reg) – one handed smurf jacks x20 IC
Bottom (slides) – one handed mountain climbers x20 IC
Top (backwards) – one handed imperial walkers into Hill billies x10 IC each
Bottom (carioca)- gorilla squats x10 on my up and down
The Workout:
Head to top of ramp
Box jumps and one armed dips holding umbrellas
X10 each 3 rds
Peeping Tom took a spill but was ok
Indian umbrella run to guard rails
One armed irkens w/U x10 switch arms
Monkey humpers x10 IC
3 rds
Mosey to tunnel – put down umbrellas
Ascending and decending testicles with shoulder taps x10 IC @ 30, 45, 90
LBCs x15 to let our shoulder recover
then 90, 45, 30 degrees legs on wall
Reverse LBCs x15 IC
Partner up
P1 holds Al Gore on wall
P2 bear crawl out of tunnel with umbrella (3 legged bear) to designated spot and back
Switch
Repeat but with duck walk
The plan was to stay dry and do mary in the tunnels but Lipstick busted one and we all came close to merlot. So thanks to him we got our backs wet.
Mary (Poppins)):
w/umbrellas
– 4 corners x10 reverse R&R x10
– H2M x10, 1 legged x10, switch
– Windshield wipers x10 IC
Announcements:
Christmas Day AO’s – Site Q’s call
Paradise City time change to 0530
Free CPR class coming, Dumbo has the lead
Throwback week next week. Only 1 AO open per day
T-Claps (Recognition):
No one merloted from Lipsticks bomb releases.
Prayer:
Wallaby and family
Oakwood run successful and HT support
Sprinkler family
Those spending holidays alone or minus a family member for the 1st time
Lipsticks stomach and those around him
This was a fun yet challenging workout while holding an umbrella most of the time. Hope those that attended enjoyed it.
Always a pleasure to lead.
BS Out!