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Q Swap Week Countinues – Tabata Crush with Ultimate Frisbee at the Mighty SW Thunder

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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.

Abe Gets Hot for Teacher

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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!

South Wake Invades Dante’s Peak

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QSwap 2019 – YHC & Skidmark had the Q at Dante’s Peak. Loads of EC in play – Crazy Time, Pull up routine, EC miles.

The pax poured in and included an FNG brought out by Banana Seat. Disclaimers were read and we were off.

Warm Up:

Mosey to upper parking lot, performing karaoke, butt kickers, backwards run, and skips along the way.

Circle up for:

SSH x15 IC

Daisy Pickers x10 IC

Mountain climbers x10 IC

Standard Merkin x5 on Q’s up and down

Windmill x10 IC

Mosey down to end of parking lot

The Workout:

Pax lined up shoulder to shoulder facing back  the direction we came from. Dropping down into plank, on Q’s GO they sprint back to start/where we circled up.

Repeato back and forth, each sprint on Q’s GO with the following exercises (always held before the next GO):

  • Squats x15 IC
  • Low Slow Flutter x10 IC
  • Pickle Pounders x10 IC
  • Plank hold
  • Squat hold

Last sprint was down and back once YHC had used most of his allotted time. Pax circled up for Freddy Mercury x10 IC for one last break and then the reins were handed over to Skidmark.

Mosey to rock pile/bridge/pond. Pax grab a rock for some Jack Webbs

Merkin x1 Rock Press x3

Run lap around the lake

Merkin x2 Rock Press x6

Run lap around the lake

Merkin x3 Rock Press x9

Run lap around the lake

4:12 through 10:30 were done without the running in the interest of time.

Mosey back to flags.

Mary:

Merkin clock from 12 down to 1. “Break” at 6 o’clock for one arm up planks.

Some planks IC wrapped us up:

Standard x10

Right arm up x10

Right arm and right leg up x10

Standard x10

Left arm up x10

Left arm and left leg up x10

Chill cut pickle pounders x10
Announcements:

See FB/Slack for South Wake announcements

Carpex Pax are heading to Peru in ~3 weeks – they have a published list of needed supplies, see Carpex or South Wake slacks for details

Burger Feet is taking a group down to Burgaw in Eastern NC for Hurricane cleanup tomorrow (Saturday Jan 19th). See Twitter for details.

Carpex Pax has a published book where proceeds go to Triangle foster care. Book name is Charlie’s New Puppy Brother. Available on Amazon, however direct purchases yield more donation and are encouraged.
Prayer:

Ausfart – receiving visitors at home, request that M be contacted ahead of time (# is on Carpex slack)

Crab Legs – ALS

DD, Water Wings

Matlock – praise for being back out after being on IR with a back injury for a while

 

QSwap continues to be one of YHC’s favorite weeks of the year. A huge thank you to all of the Carpex & South Wake Pax that helped make this happen, from Qing workouts to making long drives and clown cars to support Qs. We’ll certainly do it again next year!

How hard can it be? This is a limited run AO

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Q: Peeping Tom & Lipstick went down range to Tortoise in Carpex.  Thanks to Banana Seat, Straight Cash, UTI, LED and Pikachu for making the trip.

Warm Up: Circle the lot and circle up for SSH x40, Good Mornings x15, Fazio Arm Circles Fwd/Rev x15, Imperial Walkers/Hillbillies x15, Mountain Climbers x15, Merkins x20
The Workout: Count off and partner up: 1st exercise partner wheelbarrows across lot with nipplers x10 at mid point.  YHC looked out in the distance and called out Red Ryder’s FJ Cruiser as the end point (150ft); Repeat with partner swap on the way back.  2nd exercise partner 1 air squared at starting line while partner 2 alligator merkins to Red’s FJ Cruiser and run back to start (Both partners do each once)  3rd exercise Bear Crawl Burpees.  Each time YHC called out Grizzley, Pax came up from bear crawl and did a burpee.  Grizzley was called out to many times to count 🙂 Once we were at Red’s Cruiser, we did Jack Webbs.  Thanks to Yogi, we did 1/4 x7 and then Bear Crawl Burpeed back to start.  Mosey over to church and grab some wall.  YHC had planned for 3 sets of BTTW with Shoulder Taps x10 and People’s Chair x10 but thanks to mumblechatter, we did 5 sets.
Mary: Diamond Merkins x20, LBC’s x20, Pikachu reminded us we didn’t finish the Jack Webs to 10, so we did 8-10 with diamond merkins on set 10, boat cannoes x20, and my favorite diamond merkins x20
Announcements: South Wake ATT Long Ass Run Feb 9, Carpex has a Krispy Kreme Team

2 FNG’s- Welcome Etch-a-Sketch & Baiter
Prayer: Ausfart, Carpex Pax M battling Breast Cancer, Crablegs

 

Catnip

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#QSwapWeek is upon us and with that YHC took up the mantle to kick it off with a proper Carpex inspired beatdown for the South Wake fellas.

 

A whole mess ‘o guys showed up for EC, and then the rest of the Pax assemble for the ME, 32 by the count (1 FNG in the mix) as all are now physically, mentally, and emotionally part of the greatest free men’s workout in the nation.

 

Let’s go.

Warm Up:

–       Up the back driveway to the lot for GM, SSH, Mountain Climbers into a left arm up and right arm up, merkins to wrap it

–       Mosey on over to the back lot and get some curb for Quick feet and curb merkins at 10, 15, 20

The Workout:

–       After making our way back through the stadium and to the front lot, partner up for DORA 1-2-3 (100 merkins, 200 squats, 300 LBC’s)

–       Oh, almost forgot to mention, YHC is doing the entire beatdown in a 20 lb vest in honor of our Breathtaker Challenge bros. Beefy.

–       After the DORA, snake the pax through the lot and get ‘em in a big circle. With help from 1 Carpex bro and 2 South Wake bros, it’s the circle of pain. 10-1 on merkins, squats, LBCs and lunges. But wait… there’s more… back up to 10. Like I said, beefy.

Mary: –       Move the pax over to the basketball court for merkins (yes more), box cutters, homer to marge, dying cockroach, bonnies torture and have a nice day. We’re done.

Announcements: Q-Source, BRR Relay info 1/22 at Blackdog, Q-Swap this week

Prayer: Buford surgery today, Ausfart

–       Tclaps to Skid Mark and 187 for joining Funni Bonz on Pick up the Six to talk about Breathtaker and the Fritter Foundation. Give it a listen here: https://soundcloud.com/f3pickupthesix/pick-up-the-six-skid-mark-and-187-ep-18

–       Welcome FNG, Particle Board.

–       Love Q Swap Week, let’s keep crushing it!

–       Attack the day with an enthusiasm unknown to man.