14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC. It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead. I look forward to guest Q’ing sites around South Wake in 2019.
Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles. The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing. Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start. Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Nemohttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngNemo2018-12-28 01:36:592019-03-14 09:15:02Nemo's Last Stand
Pax of 11 joined the family fun Christmas festivities in the gloom at Mutiny hosted by father (H1N1) and son (Messi). Welcome to 2.0 FNG – Sweep!
Warm Up: Lap around the track. SSH IC x 10, good mornings IC x 10, IW and HB IC x 10 The Workout:
Mosey’d to the rock pile where each Pax picked out a rock of choice for some Christmas fun! Rinse and repeat after each round.
C – Curls for the girls x 15 IC
H – Heavy Freddie’s x 15 IC
R – Rapid Fire Rock Set (ruh-rohs, standing chest press, tricep extensions, overhead presses) x 15 each with no rest between
I – Indian run around the field carrying rock
S – Squerkins x 10 and then switch with partner
T – Turkish getups with rock, 10 on each side
M – Merkin mania (diamond, regular, and standard) x 10
A – Al Gore with rock for 60 seconds around the horn
S – Smurf SSH
Mary: Round the horn each Pax called an exercise x 10 Announcements: Inaugural 8k and 16k race in HS (look on Facebook for F3 promo code). Convergence for repairs for Wolfies house (be on the lookout for post by Lip sync for details) Prayer: Families celebrating first Christmas without loved ones.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Messihttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngMessi2018-12-24 17:25:042018-12-24 17:25:04Christmas Time at Mutiny
Warm Up: Banana Seat lead us around the tennis courts to the lower area by the concession stands. Dauber took over and warmed up the PAX with the following exercises: 20 SSH, 10 Flower/Cotton pickers, 10 Windmills, 10 Imperial Walkers right into 10 Hillbillies; Left arm and Right arm stretches. It was a nice start to this sub 30 degree clear morning.
The Workout: PAX of 16 (welcome friendly face Natty Ice) broke into two groups, odds began 10 left up/downs followed by 10 right up/downs on the wall while evens held BTTW on the concession stand wall for a 20 count cadence count; swapped positions and completed the previous exercise. Rinse and Repeat. PAX walked to the driveway lining up into two lines. PAX performed Frankensteins, high knees, open doors, and Karaoke (R/L) to the parking lot. Each PAX grabbed a medium-sized rock and circled up in the parking lot. In honor of President George H. W. Bush passing last week, PAX performed a total of 41 reps (10, 10, 10, 11) of the following rock exercises: Rut-Ros, Curls, Tricep Curls, Squats. PAX moved one space to the right before executing next exercise. Once completed, PAX got on their six, knocked out 15 rock presses, 15 skull crushers and 15 Homer to Marge passing the rock to the right again before each exercise. PAX John Cusack back to the rock pile and met up on the tennis courts. Lots of mumble chatter as Q forgot his left and right and pulled a Lipsync with his rep counts). Mary: 12 Days of Christmas (F3 Style): Q passed out 12 index cards to 12 unsuspecting brothers. Each index card had a number (1-12) and a corresponding exercise. We missed R-22 for special 5th day. In the spirit of The Twelve Days of Christmas, F3 gave to me….
1st Day: 1 chill cut plank (turned into a pickle pounder – per Double D)
2nd Day: 2 Plank Jacks
3rd Day: 3 Mountain Climbers
4th Day: 4 Wide Merkins
5th Day: 5 Burpees OYO (missed you R-22)
6th Day: 6 Box-cutters
7th Day: 7 LBCs
8th Day: 8 Freddie Mercury
9th Day: 9 Merkins
10th Day: 10 Squats
11th Day: 11 WW IIs
12th Day: 12 SSH
PAX and Q were spent. Dauber asked Double D for a 10-count hold. PAX knew they were in trouble when Double D went off count a few times. (Must have been that new math) It messed up the Q as he tried holding plank which looked more like a yoga move with his a$$ high in the air. Recovered after a lengthy time.
Announcements: CSAUP (Sat-Womble), U-Turn still on; Q-School in Jan; F3 Christmas Party (Sat); Mutiny on Mon will have a 2.0 as Q (first time in SW history). Check out Yoga deal (one month = $29 Groupon at Burn? In Holly Sporing) – unlimited yoga. And for those early birds, Slide Rule will lead a yoga class for EC on Friday before Cletus…5:15 in pavilion.
Prayer: PAX circled up and held hands. Dauber took us out. PAX looking for employment, PAX having challenges at work; Double D’s Dad medical issues – recent fall, Double D’s wife – back surgery; Ausfart recovery in the hospital from his motorcycle accident (long road ahead)
EC: 2 mile run – Banana Seat, Beater and Dauber
Always an honor leading you men. Dauber – Q
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Dauberhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngDauber2018-12-12 16:51:002019-03-14 09:28:0512 Days of Christmas; Respect for 41
It was great to see 11 PAX on this sub freezing but dry morning. A few even came up from FV to see what Purple Cobra is all about!
Warm Up: The new usual lap, dodging the Xmas trees, around the AO and up the Cobra Sunrise Strava segment and back to the flag for the following:
Monkey Humpers ICx15
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout: We started by moseying over to the Wall behind the Dollar Tree/General/Whatever store. At the wall we partnered up.
Partner 1: BTTW
Partner 2: WWIIs x15
switch and then changed the ab exercise to Boat Canoes followed by LBCs
Mosey to PNC bank lot next door. Since we were at the bank we did ATMs
10 Alternating Shoulder Tap Merkins
10 Tempo Merkins
10 Merkins
followed by a lap around the bank and through the ATM line. Repeat x3
Mosey back over to the front lot of Dollar store where we did Ascending Curb Crawl
BC to otherside 1 Derkin, BC back 2 Derkins, at 4 Derkins we modified to lunges and went up to 13 Derkins with a few PAX going to 15!
Mosey back to the flag. Mary: Pickle Pounders ICx15, Box Cutters ICx15, Turkish Gettups OYOx10
Announcements: CSAUP is THIS Saturday
Prayer: A lot of prayers went out today with several PAX having been injured with long roads to recovery ahead. Lipstick took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Peeping Tomhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPeeping Tom2018-12-11 14:08:422018-12-11 14:08:49ATMs at the Bank
Thanks to all who posted to help set a new attendance record at Purple Cobra! Special thanks to the few PAX from Raleigh that came down to visit us in the South Wake gloom (Drysdale, Bloodied Elf, and Yoda). There were even a few Purple Cobra virgins out there and to top it off we welcomed 3 FNGs! (La Fleur, Bob Ross, and Motor Boatin’)
Warm Up:
YHC took a page out of the F3 Houston workouts and started off with 50 IC SSH. Then we did the following:
Imperial Walkers ICx15
Hillbillies ICx15
Frankenstein Kicks ICx15
The Workout:
Count off by 3’s and then Bataan Death March with 5 Merkins at the end of the line over to the Jiffy Lube guardrail.
Partner up to do the following:
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Mosey to the Goodwill Lot
Wilt Chamberlains
Mosey to Dollar Tree Lot
Burpish Getups 10 OYO
Mosey to Wells Fargo Lot
The same damn thing again
Mosey to the Flag
Wave of Merkins to 10
Mary:
Homer to Marge IC x20
Back Plank
Announcements: CSAUP is 12/15, see Chips post on FB about tickets to Xmas church services
Prayer: Pablo’s mom, unspoken, YHC took us out.
https://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.png00Peeping Tomhttps://f3southwake.com/wp-content/uploads/2017/08/f3_logo_wh_on_black_transp-300x300.pngPeeping Tom2018-12-04 17:00:382018-12-05 02:19:03An Early Christmas Miracle!
It was COLD out there this morning. Between the 20 degree temps and a whole lot of turkey hangover, we had 5 guys post for the workout. However, we had 120% attendance for 2nd F as The Natural joined all of us as Dunkin after the workout was over.
Warm Up: Jog to the playground for
SSH x20
Imperial Squat Walkers x20
Fazio Arm Circles x10/x10
Good Morning x20
The Workout:
3 Phases:
11 & 22 at the Playground
Merkins + Pull Ups on the 11 count
Squat Jumps + In & Outs on the 22 count (by 2’s)
Pull Up – Merkin – Squat Jump – In & Out, repeat
Go pick up a small/medium rock for Jack Webbs
1-10 Merkins, 3-30 presses
Head to pavilion for Irkins / Dirkins / Dips
Start with 1 Derkin, 2 Dips, 3 Irkins, 4 Derkins… up to 12 Derkins
Then come all the way back down
Mary:
Vitruvian Man Ladder: 1:3 ratio of LBC : Vitruvian Man (ball up, then spread eagle, repeato) up to 10:30 Announcements:
CSAUP, Christmas Parties, Wrightsville & HSHM signups Prayer:
Kenny’s Grave was excited to see all the cars pulling in the gloom on a Thanksgiving Thursday. Disney had come to town for a visit as well as others that may not typically post. Either way, we had 24 HIM show up for a sweaty before stuffed workout.
A few men got in some EC. Great job!
Warm up:
Lap around the park with some high knees and butt kickers to get our legs loose. Carioca once we exited the track. Switch after the turn.
YHC instruct two lines at the end of parking lot. Slides/shuffles down the two combined white parking space lines then forward to the next set and slide opposite direction. Do this all the way down the go right into the agility ladders. We had four quick loops to stay on the ladders. Then we moseyed over toward the b-ball court parking area for some warm up exercises.
Focus on form :
Red Bull Smurf Jacks x20 IC (fast)
Windmills x10 IC
Plank jacks x20 IC
Ranger merkins x20 IC
Main Event: YHC lead a TURKEY workout
T – Thunderstruck right out the gate
U – Up/Downs x10
Grab a rock
R – Railroads jumps with rock
K – Knerkins x15 : on my down and up
E – Elevens on hill (rock elf on the shelf/WW2’s)
Put rocks back
Y – Y raises like Superman but letter Y
Thanks to Pikachu on the reminder. Had to pick up Y after Mary since YHC forgot how to spell.
Mary:
V-ups
Protractor into LSF into Freddy Mercury
Verse – Thanksgiving
“Oh, that men would give thanks to the LORD for His goodness, And for His wonderful works to the children of men! For He satisfies the longing soul, And fills the hungry soul with goodness.”
Psalms 107:8-9 NKJV
Announcements:
Official region for SW Jan 1, CSAUP Dec 15 @ 0600, Nemo Xmas party food cupboard Dec 1, Pablo POTluck Dec 29, cape fear dec 1 rehab house see M4L
Prayer request:
Crab legs, season safety, travelers, Buford surgery, web ex baby, martini baby, Moby baby (in-progress), DD dad prayers, troops and those that cannot be with family during the holidays
During COT, some PAX gave words of thanks. I’m thankful for the opportunity to lead a great group of men on this day and everytime I’m chosen to lead. We all have some many blessing and hope we recognize them more each day. Let’s express our gratitude and thankfulness to those around us. Have a great day with whomever you are spending this holiday with.
26 pax showed up in slightly above freezing temp to give thanks for ability to workout
Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle. The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.
There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.
M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing. Prayer: Noah’s Ark and crab legs health.
Safe travels for all over the holiday.
Be thankful for everything we have the ability to exercise our minds and bodies and
Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips
Finished off with LSFs, One leg Homers, and Supermans
Announcements:
Speed for Need tomorrow at 7AM.
Prayer Requests
Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.
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