Quiver – Page 15 – F3 South Wake

Everything else was spot on…

October 10, 2019/in AO Post, Running 4 the John /QIC: Redenbacher
PAX: 187, Abe, Axe, Banana Seat, Dumbo, Lipstick, Master Shake, Peeping Tom, Pikachu, Quiver, Redenbacher, UTI

After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

5 Mile Route:

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer: Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

Nutcracker, rock you like a….

October 1, 2019/in AO Post, Nutcracker /QIC: Quiver
PAX: 3rd Cousin, Alpine, Breach, Buford, Da Business, Dawgpound, Flanigan, Moby, Pigpen, Quiver, Slide Rule, Wiggly

Saw an open space on the Q sheet for Nutcracker, so I grabbed it, it is a great place to work out with many options. We had 12 total once we got started.

FNGs: None
EC: Flanigan
Warm Up: Mosey To playground, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Merkins
The Workout:
Thang 1: 11’s on the hill, find a partner, stay with partner, split the pax, half start at the top, half at the bottom.
First Round: Star Jumps and LBC
Second Round: Squats and Wide Grip Merkins
Thang 2: Diego 123 Grap a Rock (Probably should have been a little more specific about rock size… )
100 Triceps extensions
200 Genuine’s (Hold Squat and Do a Chest Press)
300 Curls For Girls

Did some arm stretches and Michael Phelps after all the Curls, and head to the flag for mary.

Mary: 15 Homer to Marge, 15 Freddy Mercury, 15 American Hammers, 15 Dying Coachroach, Have a Nice day
Announcements: South Wake Picnic Oct 12th
Prayer: Pigpen and his M on the impending arrival of their Child going into Rex tomorrow, YHC with 2 on-site interviews at the same company today, Burgaw and other NC communities still recovering from last years hurricanes.

COT:
Count-a-rama: 12
Name-a-rama: 8 Meh 2 Respect, 1 Hate

TClaps: Breech for Breathtaker, again.

NMS: As always my days are always better when they start with F3. The Q Sheet is pretty empty, so now is the time to step up and grab a spot, I and many others will help or co-q with you if you want to do your VQ or if you have not Q’d in a while.

Really bad COT Video…

60 Burpees in the WarmUp or Block Work Guarantee

September 26, 2019/in AO Post, To Be Determined /QIC: The Natural
PAX: Deadbolt, Doc, DoubleD, Katniss, Noah's Ark, Pablo, Pilgrim, Potts, Quiver, ShamWow!, UTI, Warbucks

PAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None

Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.

The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.

Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.

Good to See a New Face

September 25, 2019/in Tea Time /QIC: Dusty
PAX: Dusty, Foul Ball, Quiver

Glad to have Quiver join us for a Murph tonight, especially as a few of the regulars were traveling this week.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Prayer: Gratitude and guidance

1 Year for Purple Cobra as a Site

September 24, 2019/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Axe, Bobby Dall, Dumbo, Emeril, Flair, Mookie, Pablo, Particle Board, Peeping Tom, Potts, Quiver, Rut, Warbucks

This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises. YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns. Some of these were revisited today for the 1 year site special. Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement. We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom. This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up. Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D. Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners. Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW. Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up. YHC pulled out his Bose Speaker to play some Tumbthumping. Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half. As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake! SYITG!

PT OUT!

One More Disney Day

September 20, 2019/in AO Post, Disney /QIC: Quiver
PAX: Bobby Dall, Pikachu, Quiver, Rut

Second time Q’ing at Disney pulled up to only one car in the parking lot, but eventually, we had 2 more Pax so Off we went

FNGs: None
Warm-Up: Ran over to the baseball field parking lot for 16 SSH, 15 Imperial Walkers, 10 Merkins, 10 Sir Fazio Arm Circles Forward and BackWard, 10 Good Morning
The Workout: Moseyed over to the high school parking log.

Thang 1: 4 Corners with 10 Reps of Merkins, Prisoner Squats, LBC and Mountain Climbers, 5 times around for 50 of each.

Thang 2: 2 sets of 7’s on the hill Star Jumps and Hillbillies (in cadence) then Sumo Squats and Wide Grip Merkins

Mary: Mosey to the Flag for Circle of Mary including Freddy Mercuries, Homer to Marge, Burpies, American Jammers, 6 Inches, Low Slow Flutters and Have a nice day

COT:
Count-a-rama: 4
Name-a-rama: 3 Meh 1 Hate
Announcements: Carpex Oddesy Oct 5th, South Wake Picnic Oct 12th
Prayer: Family who are traveling, Noah’s ark M.

NMS: Small Groups are fun, my days are always better when they start with an F3 Workout.

Norm’s Send Off

September 17, 2019/in Nutcracker /QIC: Wiggly
PAX: Alpine, Blue Hen, Buford, Dawgpound, Farva, Flanigan, Martini, Norm, Pikachu, Quiver, Slide Rule, Wiggly, Yosemite

Norm is on his way down to South Carolina for National Guard Boot Camp
Before he left he Q’d The Nutracker this morning

FNGs:none
Warm Up:

SSH x 20

Sir Fasio Arm Circles 10 Forward 10 Backward

The Goodmorning x 10

Frankenstein x 20

Daisy Pickers x 15
The Workout:

Mosey to Rovisys on the way – Erkins x 15 Durkins x 15 Dips x 15

3 rounds of Merkins x 15 , run up the hill(some raced Pikachu), WWII’s x 15 mosey to handrails, Pax bridge handrails with pax bear crawling under to bottom

Mosey back with stops for low slow flutter x 20, LBC x 20, american hammers x20
Mary:
Announcements: Picnic—everyone bring mac and cheese
T-Claps (Recognition):
Prayer: Norm and his boot camp

9/11 Stair Climb

September 16, 2019/in AO Post, Convergence /QIC: Warbucks
PAX: 16-bit, Abe, Banana Seat, Bernie, Blue Hen, Breach, Buford, Chips, Coal Ash, Dahmer, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Emeril, Farva, FedEx, Foghorn, Gump, Lucky Charms, M4L, Martini, Maybelline, Moby, Modify, Noah's Ark, Norm, Pablo, Peak Week, Pikachu, Pony Boy, Quiver, R22, ShamWow!, Side Piece, Smokey, Sprinkler, Swanson, UTI, Warbucks, Wiggly, Yogi, Yosemite

At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

Ice cream was a bad idea…

September 16, 2019/in AO Post, Downtown Train /QIC: Abe
PAX: 187, Abe, Chips, Maybelline, Nemo, Pikachu, Quiver, The Natural

FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:

single leg row x 10 each side
ground pounders x 10
burpee, with rock, with a curl at the end x 10

jog around to…
Side 2:

yoga squat (squat, then pivot at knees and back to squat, then stand up) x 10
lunge to other side of the parking lot
side lunges x 10

We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.

Disney post stair climb

September 12, 2019/in Disney /QIC: New Mexico
PAX: Bobby Dall, Breach, Chips, Crab Legs, New Mexico, Quiver, Warbucks

Pax: Warbucks(EC),Quiver, Bobby Dall, Breach, Crab Legs, Chips, New Mexico
Warm Up: Stretch legs and lap around fields
The Workout: 3-4 more laps increasing speed, Dips, Durkins, Rows, French Dip, Durkins, Rows, Dips, Durkins, Rows, French Dip. Peoples Chair, Another lap, Inverted Mtn Climbers, Baby Dip, Urkins.
Mary: Protractor and WW IIs

T-Claps (Recognition): Thank you Crab Legs for sharing about your trip and the people you met. Your courage and theirs in fighting ALS are truly inspirational. If you haven’t given to help the fight for ALS please consider doing so.
Prayer: Chips lead us in a mighty prayer.

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