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I believe the children are our are future… 1st 2.0 Workout of 2020

During one of the throwback week beatdowns Sir Dawg and YHC came to the realization that the first Dads workout of 2020 was to fall on the coming Saturday.  No pre-blast had been sent and no notion of a Q had been seen.  The 2.0s must be represented we thought!  So we made a pact to ensure that the event would take place as planned.  A little chatter on the slack channel and we HC’d but YHC had not put a ton of thought into what we would do.  Luckily Dawg had an idea and 16-bit also had some thoughts on what to do and he joined our merry band.  YHC decided to let it roll and simply made sure the pre-blasts were in place to make sure the 2.os weren’t lost in the wake of the Throwback week.

Photoshttps://photos.app.goo.gl/3Myye3R6hLzAvZT99

FNGs: Welcome Mater!, son of Fanny Pack

Warm Up:  We mozy’d on over to the shelter and out of the rain.  Dawg ran us through some warm-ups.

  • SSH
  • Good Mornings
  • Merkins
  • Backstrokes

The Workout:

Thang 1

DawgPound had devised a game.  Cones were layed out in a pattern distanced at a 2.0 sized bunny hop in a zigzag fashion.  Dads counted off.  Half the dads and their 2.0s lined up at one side of the zigzag, the other half of the group and their 2.0s at the other.  One at a time, a PAX from each end of the zigzag hopped down the pattern towards each other.  When they met, a round of rock-paper-scissors commenced.  The victor continued to move down the zigzag until meeting another PAX.  The loser would get down on the ground for 5 merkins.  Repeato until the crowd grew tired.  (this kept going and going, the 2.0s really seemed to enjoy the game)

Thang 2

Dads and 2.0 teamed up for relay rounds by 16-bit.

  • Round 1 – Dads\Balls to the Wall, 2.0s bear crawl to the opposite side of the shelter and back
  • Round 2 – 2.0 Wheelbarrows, Dads bear crawl return with 2.os on their backs
  • Round 3 – 2.0 BullFrogs, Dads duck walk back with 2.os on their backs

Thang 3

YHC hosted some random-o-rama moves contributed in a popcorn fashion from PAX in attendance

  • Squats with 2.0s on the shoulders
  • Curls with the Girls (really 2.0s girls or boys)
  • 2.0 swings (passing 2.0s through legs and then upward in the air)
  • Squats with 2.0s on backs
  • 2.0 Carry Mozy down path towards former Ivan lot
  • 2.0 Carry Indian Runs turn around at Ivan
  • 2.0 Mozy return to the shelter

Mary: Picking up the 6.  The 2.0s turned around and we all went back for the 6.  We talked about what it meant to pick up the 6 and how everyone can apply it at the next 2.0 workout or really in anything they do.  Always look for an opportunity to support someone that is behind you and help get them to where you are.  Leave no man behind, leave no man where you found them.

Announcements:

  • QSwap Weeks coming up
  • Opportunities to keep Dads workouts moving through the months – Sign-up on the Q Sheet
  • Shield Lock Challenge

T-Claps (Recognition):  Mater – this FNG stepped up and took us out in the prayer today.  He was locked in on the entire workout and has shown from the start that he is an F3 HIM.  Despite being named for trashing the quality of his Dad’s car.  The car that takes him cool places and gets him around town everyday :-P.  Great work today Mater!

Thunder Sprinkles – Great work being the accountability partner your Dad needed to get to the workout.  He wanted to go straight to Dunkin’ and you said “No way!  I need to get my workout on!”  Most 2.0s would have gone right for the Donuts

Prayer:  Service men and women.

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.

12 Days of “Lit” Q Christmas

Q promised to keep the PAX moving this morning and move we did.  12 days of Q Christmas didn’t disappoint and we were “lit” up with the Full Moon this morning, awesome flashlight and great view this am.

FNGs: None
Warm Up: Quick run around the soccer field loop, SSH x 36 IC, Imperial Walkers x 24 ct IC, Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, Overhead and seal claps x 12 IC.

The Workout: Indian run over to the school parking lot

12 days of Q Christmas begins with PAX completing first day and moving down the list through each day, completing all the other days back to day 1.

  • 1 Burpee
  • 2 Wide plan merkins
  • 3 Star jumps
  • 4 Monkey humpers, IC
  • 5 Diamond merkins
  • 6 Plank jacks, IC
  • 7 WWII’s
  • 8 Shoulder taps, IC
  • 9 Prisoner squats
  • 10 LBC’s, IC
  • 11 Mountain climbers, IC
  • 12 Side straddle hops, IC

PAX mosey back to playground for quick DORA, 50 irkins, dirkins and dips.  Partner up, first partner starts exercises, second partner runs loop around parking lot and switch

Mary: American hammer x 12 IC, Freddy Mercury x 12 IC, low slow flutter x 12 IC, have a nice day 12 count

Announcements: Christmas party this weekend

Prayer: Crablegs, Emeril’s dad recovering from surgery, Pilgrim’s dad in hospice

Week 3 Day 3

EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:

N/A

The Workout:

Onnit Yoga

Mary:

N/A

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad

Week 3 Day 1

EC: Emeril, Flanigan
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Stand your Ground

Mary:

Onnit Cooldown

Announcements:

Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad

Cletus gets a younger Q. The year of Katniss!

EC:  Katniss, Full House, Maybelline, UTI

PAX:  Katniss, Full House, Maybelline, UTI, Yogurt, Doc, Fanny Pack, Tetanus, Kosher, Dahmer, Abe, Roger Roger, Snap, Florence, Hardy, Oboe, and Poop Eater

FNGs: Nope

So I have to poke fun that Cletus indeed gets a younger Q, unfortunately the previous Q can put most 20 year olds to shame and we will just have to see about the new Q, although I expect him to at least carry on the impeccable cadence and count that you have come to expect!

As a side note, Poop Eater and UTI were in rare form, and brought much comic relief to the workout.  Yes, I do think it’s appropriate to group Poop Eater and UTI antics together.

Warm Up: 10 Fazio arm circles forward and back, 10 overhead claps, 10 seal claps, 20 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 Daisey Pickers
The Workout:

1) A modified 4 corner Stack’em around the soccer field, 10 Squats in cadence, 10 Merkins, 10 LBC’s, and 10 Mountain climbers in Cadence.  Sprint log sections, Mosey short sections.  Subtract exercise on the next lap

2) Mosey to the rock pile, 15 curls for the girls, 15 overhead press, 15 tricep extentions.  Split Indian run around the baseball field, repeat exercises with rock and head back for Mary

Mary: Popcorn from the Pax
Announcements: Frosty (well it’s too late you missed it), Oakwood 24 event for healing transitions, Christmas party next Saturday
T-Claps (Recognition):  Yogurt’s leadership for Cletus for the last year!
Prayer:  Kosher’s cousin’s family, Quiver and family

9 for Hamburger Hill

FNGs:None

 

EC: 187,Fullhouse, Maybelline

Warm Up: 5:30 start time and  PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.

The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.

After that we returned the rocks, moseyed in front of HT and  did 25 OYO dips on the park benches.  About that time for Mary!

Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.

T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.

Quote of the day: Can’t repeat here.  Honor to lead.

Prayer: Walby spoken and unspoken prayers.

Developing a Reputation

17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.

Sprints, Ramps, Accountability…and another guy named Todd

Always great to Q outside of Any Given Sunday every now and then. Monday was my second time Q’ing Paradise City and have always loved the options at this AO. You have the ramp, rock piles, a tunnel, plenty of parking spaces, and a long line of guard rails, which are almost as long as the line of excuses Midget gives YHC when he HC’s, but never shows to the next day’s workouts.

This morning, YHC rolled in about 15min early. Several cars were parked already to get some EC. One I recognized was Full House, fresh of a solid Torch Run on Saturday. Particle Board was already in the lot with an FNG he had headlocked for this morning’s workout.   FNG introduced himself with Hospital Name-Todd…..Yes, men another guy named Todd. Now he was provided a quality F3 at the conclusion of the workout, but have to say F3- SouthWake is a breeding ground for HIM that regularly post with the hospital name of Todd- Maybelline, Norm, Coal Ash, Pablo, Wiggly, YHC, and now the newest member of our group who is now commonly referred to as F3-Utah.

Thank goodness for F3 names as you can imagine the confusion that this creates at the Wescott pool when the Wescott clowns Pablo, Maybelline, and YHC are present at the same time and one of our M’s shouts, “hey Todd” to the pool from the lounge chair.

Anyway…7 Todd’s… I digress. As Particle Board, FNG, and I were wrapping up our conversation the sweet sound of a diesel engine in the distance cut the humidity… Could it be?…..Heck yeah it was.. Roger Roger has returned from hunting wolverines in Alaska and has come to re-engage with this F3 thing we have in South Wake.. Welcome back, Bro. We missed you and glad you are here.  Next to roll in was Deadbolt, then Bufford, and Pablo. Just in time as Full House came rolling in from EC, along with Yogurt and Go-Gurt who had already worked up a lather on the way in.

Disclaimer provided the FNG. A quick 2 minutes to go for last minute stretches and we were off at 5:45am.

FNGs: Welcome FNG-Utah (named after Johnny Utah from Point Break. Hobbies included surfing and is also a Michigan fan- Go Blue! Name was fitting considering in Point Break , Utah was a former Ohio State quarterback turned FBI agent). Kudos to Pablo on the solid name and reference.

Warm Up: Light jog weaving through the parking lot around the medians, with alternating shuffles and butt kickers. Circled up for SSH X20, Imperial Walkers IC X12, Hillbillies X12, Mountain Climbers X12. Recovered on the jog to the guard rails adjacent to the basketball courts. Time to warm up the upper body with a Slide Rule special of Erkins, Derkins, and Dips X20 each. Recover on the jog up the hill beyond the tennis courts for a set of Jack Webbs in a 1 merkin to 3 air press ratio, incrementally increasing to 10 merkins and 30 air presses. Recover on the jog to the lot before the concession stand. Time to warm up the legs. YHC called for a set of 20 prison squats with a squat hold at 15 and 20 where we held for a 10 count in cadence of Morocan Night Clubs.

The Workout: Accountability sprints up the ramp. YHC called for a partner up by speed. Challenged PAX to partner with another HIM that was going to push them on the ramp for a set of 7’s. With 10 PAX we had 5 groups of HIM that were equally matched in speed except for YHC, who was paired with Pablo… we’ll get to that in a minute.

Pairings: Yogurt and Go-Gurt, Full House and Bufford, Roger Roger and Deadbolt, Particle Board and FNG-Utah, Pablo and YHC

Started at the bottom of the ramp and sprint all the way up to the concessions. At the top of Partner 1 performs 6 broke back merkins with Partner 2 in plank position. At the bottom of the hill Partner 2 performs 1 merkin all the way to 6 with Partner 1 in plank, until both partners share equal numbers of broke back merkins at both sides of the ramp. Strong pushes by all PAX with solid efforts up and down the ramp. For YHC it was more like Pablo pulling his partner up the hill, in what I can only imagine looked like a speed boat pulling a tug boat up stream. Just didn’t have the legs this morning.

PAX finishing early picked up the six and upon completion of the final set at the bottom of the hill, YHC led PAX to the middle parking lot area for a set of Build-A-Bears. PAX would bear crawl each parking space performing a merkin incrementally in the middle of each space, skipping a space in between before bear crawling the next space and performing 2 merkins in the middle and so on until we had a total of 10 spaces and 10 merkins.

Mary: Cardio Abs…. In the same lot, each PAX occupied a parking space with their backs to the far end of the lot. YHC called WWII’s IC X10. After performing this first set, PAX would remain on their six with their backs turned. On the word “GO” PAX would sprint to the other side of the lot. At the far end, PAX performed Homer to Marge X10… “GO”- turn around and sprint to the opposite end..LBC X15…”GO-turn around and sprint to the other end..Freddy Mercury X15..”GO- turn around and sprint to the opposite end… Circled up one final time for a set of planked Shoulder Taps X15..Ended with Have a Nice Day.

Announcements: F3 Family Cookout. YHC is looking for PAX to donate pasta and sauce as part of a non-profit charity Grow Our Kids for under privileged family’s. YHC’s PT-Erin Blankenship of Thrive Physical Therapy is running the Richmond Half and is targeting a goal of 680 items of pasta and or jars of sauce in support of this charity through Nov 1st. YHC will be at AO’s and collecting any donations that PAX may have.

T-Claps (Recognition): All PAX coming out and pushing each other and getting some EC in before workout.
Prayer: Continued prayers for Shredder and Bernie and their families. Prayers for those on IR and prayers for continued health for all PAX training for upcoming races. YHC took us out. Always an honor to lead.

Pikachu called in sick

FNGs: None

Warm Up: Quick Jog,  SSH, Hillbillies, Burpees, Some other stuff I don’t remember

The Workout: Partner Dora

As I was headed to Crazy Ivan at 4:45 this morning I received a text from Pikachu asking me to fill in as Pikachu wasn’t feeling well.   I agreed and texted Dawg to let him know.   EC Yoga by Emeril, Dawg and Lucky Charms at 4:55.  During Yoga, Dawg said that Dumbo had a good suggestion for doing a Dora with kettle bells so we talked it through and here’s what we came up with as 5 other Pax rolled in for the workout.

Round 1:  300 KB Swings.  150 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

10 Burpees each

Round 2:  200 Goblin Squats.  100 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Quick jog around parking lot

Round 3: 100 Shoulder presses.  50 per partner.  When partner 1 is doing swings, partner 2 is doing an Ab exercise

Dawg took over and headed the Pax to the auditorium for rounds of peoples chair and balls to the wall followed by some lunges.

Back to the parking lot for Mary led by Emeril.

Mary:

Rounds of Stretches mixed with Merkins

Announcements:

None

T-Claps (Recognition):

Dawg for stepping up and helping me Q

Prayer:

Pumpkin Spice – Life, Family, Marriage
Dawg – Putting one of his dogs down at 4pm today

Roger Roger took us out