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38 at U-Turn – Record Number?

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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.

I’ve never seen a fart move a workout

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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.

One More Round!

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YHC has been commuting all week to CarPex and this would be the final round. No one had signed up to Q Phoenix as of last Sunday so Sliderule and I decided to co-q it. However, he could not make it happen with a new baby not cooperating. YHC knew of a fellow HIM that wanted a piece of the action so we were covered. YHC arrived at 0545 to scope out what Phoenix looked like in the gloom. Quickly set up tokens at community center and went to the gathering spot. After a 2+ mile trail run in the dark (stupid), we arrived to a lot filled with PAX ready to work. 1 FNG was present so the disclaimer was given and we were off.

FNGs:
Lobsta (Boston native, navy guy, water, accent from Boston and a lobster…you had to be there)

Warm Up:
Warm up over to community center parking lot where YHC set up floor agility ladders and cones. Two lines went through 3 times for some feet work with hops at the end.
Circle up
Frankensteins x15IC
Bat Wings x20IC (4 exercises)
Imperial Squat Walkers x20IC
Reverse Carolina Dry Docks x10 on Q’s up/down

The Workout:
Mosey to rock pile and grab a token. Head to large field at bottom of THE HILL.
Prisoner get ups with lunges across with rock. Rinse and repeat back across.
WWI’s with rocks x10
Broad jump brockees back across field (broad jump then burpee with rock) Squat hold for 6. R&R back across.
Mosey back to rock pile to return tokens.

Head to back side of community center for some wall work.
BTTW with half way down holds on Q’s call x5. Recover
BTTW with shoulder taps. x15IC
Wall chair with hallelujah’s x20IC
Pass the torch to Lipstick.

Mosey back over to THE HILL
Blackjacks 21’s on the hill with peeping lipsticks (Turkish roll on back then up with a star jump at the bottom, diamond merkins at the top) made it to 10×11 then Q called 20 PL’s at bottom then to top for 1 diamond. No merlot but faintness feelings were strong. Mosey back to flag.

Mary:
LSF x20IC
LBC x20IC
Boat Canoes aka Crunchy Frog x15IC
LSF with hands raised to sky x20IC
Pickle pounders x20IC

Announcements:
Qswap week continues next week in SouthWake

T-Claps (Recognition):
Joker with a vest, 3 SW crazies running 8 miles to commute to A, All who posted on a Saturday, 4 Ruckers

Prayer:
Skipper’s ruck bday, HowHow mother passed and PAX support for that event, New baby coming soon, Unspoken

YHC thought on the commute this morning about how fast time goes by. The Bible tell’s us that no one knows when the lord will return but he will come quickly. Let’s live in the now and not for what the future holds. Love those around you. Give a hug to those you care about each day. It’s such a blessing to have loved ones in our lives.

Thanks CarPex for hosting such an awesome week with 7 AO’s we all could come together to get stronger. We look forward to having the favor returned next week. And don’t worry about UTI’s comment during the pray Friday. I know you’ll bring it.

BS Out!

QSWAP DAY 5: UTI ….. FOREVER MORE….

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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… 😀

How could I forget?!!

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FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out

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!

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

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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.

Photos:  https://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.

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

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46 PAX IN THE GLOOM!  Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up:  YHC felt a little odd Qing the final Throwback of the week.  I wasnt here when these fine AOs were established.  I needed some star power…  I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun.  Crablegs put the PAX through their paces in the warm-up.

  • SSH
  • Runners Pose
  • Pigeon Pose
  • Overhead Stretches
  • Daisy Pickers
  • Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off.  YHC watched as a few men filed in at various moments but was unable to get the count.  This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups.  We were headed to the Murphy-Go-Round.  Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars.   We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges.  YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout.  As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after.  It was brutal and humbling and oddly it now made me feel nostalgic and happy…  this F3 really changes a guy.

The Actual Workout…  Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields.  The railing would serve as our pull-up bars, strike that Inverted Row bars.  Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds.  As we entered the lot, we dropped off Group 3.  There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off.  AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

  • 6 inch leg holds
  • Boxcutters
  • Superman Ws and Ts
  • LBCs

Announcements:  Check Slack because my memory don’t work so good…  here is a round-up

  • Paradise City starts at 5:30 from now on
  • U-Turn launches from Panera from now on
  • Support a local Eagle Scout and the food pantry.  Donations happening now, building out a greenhouse later
  • Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
  • Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition):  To the OGs that set South Wake in motion.  Great representation this week from some of the earliest PAX including Howard.  Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer:  Those PAX that are working on physical and mental battles among us.  For our service members that keep us safe and guarantee our freedoms.  CrabLegs took us out.

BRR Taper

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4 pax at tiger blood for an 87 workout in honor of Crosby’s return to the gloom.

EC: UTI, 187, Skidmark

FNGs: none
Warm Up: well Christmas dinner made a hard pass through the Q. Mosey to the port-a-John. Pax did warmup and Q did a squat hold. There were some pickle pounders, plank jacks, Hillbillies, imperial walkers, fozio arm circles, overhead claps, seal claps, and SSH.

The Workout: Mosey back the parking lot. Pax did 8 squats on one side and 7 merkins on the other side of the lot with a different movement between the sites. Pax did lunge walks, duck walks, side shuffles, burpee long jumps, bear crawls. All squats and merkins done all the Q down and up.

We tried pickle pounder crawls. Pax did 5 pickle pounders and then crawl in the chill cut position, so on and so forth.
Mary: 15 count exercises around the circle.
Announcements: throw back week next week.
T-Claps (Recognition):
Prayer: UTIs family dealing with loss of family pet. Lipstick who bought his son a BB gun without telling the M.

Week 5 day 2

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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.