Skidmark – Page 37 – F3 South Wake

A Little Moist, eh

January 9, 2019/in Running 4 the John /QIC: UTI
PAX: 187, Bambi, Blue Hen, Brony, Dawgpound, Hanson, Lipstick, Nemo, Oh Yeah, Psi, Revere, Shredder, Skidmark, Straight Cash, UTI

Running 4 the John – Speedwork Edition

15 PAX came out to join us in a little shake-up at R4tJ. Great showing given all of the draw from QSwap and Fritters! Thanks as always for showing up and allowing me to lead.

Warm Up:

The Workout:

YHC provided some colorful chalk for PAX to mark their laps. On Lipsticks first lap he provided a different kind of mark behind the dumpsters at the first turn. I dont think I need to tell you to steer clear of the dumpsters but just in case…

Once the laps were done, the group went backwards on the course forming a bigger and bigger Indian Run chain as we picked everyone up on the way (Nemo ignored us and kept running per the pre-blast. I appreciate Nemo reading the pre-blast and sticking to the plan and the end, he was rewarded with covering more miles than any of us). Half way around by the dumpsters we had picked up everyone, we turned around and continued the Indian Run until we turned the corner by the tennis courts. A jail break was called and we all bolted for the basketball courts.

Mary:

For time, an audible was called to move into Mary and cancel the 1 mile cool-down (repeating the warm-up). Dawgpound was nice enough to lead us in some yoga stretching which had the whole group making some “noises”. Table Top, Pigeon Pose, Runners Pose, and Cobra Pose were among the rotation. Thanks for jumping in on the cool-down Dawgpound.

Announcements:

ATT Long Ass Run – Get your name on the RSVP for lunch so Blue Hen can get a reservation in. It’s in early Feb, check your Facebooks, Slacks, and Twitters for details.
BRR Team Formation Meet-up – Jan 22 at BlackDog Bottleshop – FB and Slack have the details, message UTI for more if you need it.

Prayer:

Buford, recovering from surgery – may be out for 6 or more weeks – Dawgpound looking for an opportunity to get him out of the house when he can so stay tuned for a 2nd F
Doug Stein – Done with surgery and in PT, wife has a scheduled C section and he wont be fully on his feet by then
Ausfart – Lots of prayers for Ausfart, sounds like he is out or will get out of the hospital soon for some home recovery.

Ever owned/used a sex swing?

January 8, 2019/in Tea Time /QIC: John Deere
PAX: Brickhouse, Crosby, Dauber, Dusty, Huggies, John Deere, Pikachu, Skidmark

Solid turn out tonight for 2019’s week 1 of 52 Tea Time Murph….PAX of 8…… plenty of modifying tonight as various have marathon training goals and none regulars joined the workout.

Great chat and banter, a real pleasure to host… made me remember why I enjoyed F3.

2nd F was at Tapline… heathly laughs with HSRC and a very random side conversation with Deere, Skidmark and Giggawatt lead to the title of the backblast.

The Workout: MURPH

Announcements: Q Swaps and Q Schools

Prayer: where to start, some sobering requests from Huggies about school colleagues taking their own lives over the past months, various thoughts of close friends and relatives having hip replacements and other ailments causing surgery’s and high hopes for employment opportunities. SkidMark very kindly and humberly took us out.

Catnip

January 7, 2019/in Paradise City /QIC: Skidmark
PAX: 187, Aquaman, Bambi, Banana Seat, Blue Water, Breach, Brony, Bulls Eye, Chips, Cowboy, Emeril, Foghorn, Full House, Hello Kitty, Lipstick, Lucky Charms, M4L, Pablo, Particle Board, Patch, Pikachu, Pumpkin Spice, Red Ryder, Sharapova, Shredder, Skidmark, Staubach, The Natural, UTI, Wiggly, WWW, Yogurt

#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.

We Pickle Pound This Town

January 6, 2019/in U Turn /QIC: Skidmark
PAX: 187, Aquaman, Banana Seat, Beater, Bernie, Blue Hen, Brexit, Brony, Bulls Eye, Clouseau, Dauber, Doc, Dovetail, Farva, Full House, Gump, Hasselhoff, LED, Lipsync, M4L, Maybelline, Nemo, Oh Yeah, Pikachu, Pilgrim, Pony Boy, Psi, R22, Sassy, Short Pole, Skidmark, UTI

Friday Fun Run

January 5, 2019/in Cletus /QIC: Yogurt
PAX: Breach, Da Business, Draper, Ironic, Kid Cracker, Lipstick, Lucky Charms, Patch, Roger Roger, Skidmark, UTI, Wiggly, Yogurt

QIC: Lucky Charms. A dark rainy morning in the Gloom, 13 solid lads out for a lil’ jog.

Warm Up: Oh that’s so sweet, but No Thank You!

The Workout: Indian Run, 50 x parking bump slalom weave, 50 x parking bump mogul jumps, Indian Run, 25 x Sumo Squats, Indian Run, Fozzy Arm Circles 25 F x 25 R, Indian Run, 25 x Dips, Indian Run, Imperial-walker x 24, Hillbillies x 24, Indian Run, Picnic Table Urkins x 30 & Durkins x 30, Indian Run, Bear Crawl together x 25 in cadence, Side Stradle Indian Run, Balls to Wall shoulder taps x 30, Indian Run, Bunny Hops together in cadence x 25, Indian Run to the PIT, Machine Gun run up stairs, Side Straddle-Hop x 100, Quickfeet down the stairs, Uphill Lunge walk together in cadence x 25, Indian Run

Total Indian Run 3.3 miles

Mary: LBC x 50
Announcements: Blue Ridge Relay meeting 1/22; Mason Jar; Q-Source starts next week- 3 times available; remember to wear red on Fridays to recognize all deployed military (honor his friend)

Breathtaker 20lb. weight vest, Healing Transitions fundraiser auction:

Pikachu: $100, $160, $200, $225 ***WINNER***

Nemo: $120, $140, $170, $180

Breach: $110, $130, $150, $210

Prayer: Prayer to lead us out: Kid-cracker: (Pikachu) his niece, Evelyn, 14 yrs. old seizures & cancer, ICU @ DUKE PEDS; (Skidmark) Doug Stein, multiple leg injuries while running, wife pregnant; (Roger Roger) his grandfather (97) very ill.

Finished the deck…..

January 3, 2019/in Thunder /QIC: John Deere
PAX: Aquaman, Bulls Eye, Dusty, Gump, John Deere, Lipsync, Pikachu, Skidmark

Nice turn out tonight with PAX of 8…

EC: Deere 3.5miles, Skid Mark 4miles, Lipsync 5miles. Gump & Pikachu Ping Pong.

Warm Up: mosey to shelter, Arm Circles fwd & rev, Daisy pickers, arm stretches.
The Workout: Deck of cards: Number of reps preformed based on card number picked.

As we completed the entire deck the following happen…..

Hearts = Cadence Mountain Climbers x 104

Diamonds = Diamond Merkins x 104

Clubs = Cadence Balls to the Wall x 104

Spades = PAX member picking card calls it (examples: squats, homer to marge, wide merkin etc) 104 reps of various.

Joker =2 x 15 Double Merkin Burpees

Mary: 25 Cadence American Hammers, Protractors 10 Cadence, 22.5, 45, 90, 45, 22.5

Announcements: Blue Ridge Relay sign up, Long Ass ATT Run Feb, Q Swaps.

Prayer: Rams leg and head, Aquaman keeping his head in the game and sticking to F3, Crablegs, Doug Stein recovery (I must apologize there were a couple others I forgot)

2nd F Tapline

1/1/19 Nutcracker Convergence

January 1, 2019/in Nutcracker /QIC: Breach
PAX: 187, Ball Drop, Blue Hen, Breach, Brexit, Cowboy, Dawgpound, DoubleD, Emeril, Flanigan, Foghorn, Forceps, Lipstick, Lucky Charms, Nemo, Norm, Peak Week, Peeping Tom, Roger Roger, Skidmark, Turtle Man, UTI, Warbucks, WebEx

Pax of 24 with an FNG for the First workout of 2019

Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNG welcome to the pax (Ball Drop)

Breach, Flannigan and Peeping Tom on the Q

Warm Up: Jog around the front parking lot to the basketball court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks

The Workout: Break into 3 teams of 8 for a relay style race down the backstretch

Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins. Repeat in round 2 running down to the 2nd light pole. 3rd round backward run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawl up the parking lot.

Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot. Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a length of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 medium tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’s truck.

Peeping Tom Workout: Mosey to the playground with 4 35lb plates

Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back

Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks

Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.

Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer

Tag Your It

December 31, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Blue Hen, Chips, Cowboy, Crosby, Dawgpound, Emeril, Flanigan, Foghorn, Ironic, Lucky Charms, Peak Week, Pikachu, Sharapova, Skidmark, Slide Rule, Yogurt

EC: Dawgpound, Cowboy, Chips, 187, Yogurt, Pikachu and Skidmark

Yoga EC: Slide Rule, Emeril and Crosby

Warm Up:

Lap Around the Park with the following Stops

Box Office:
Good Mornings
Batwing (20 Cadence Count Forward Fazio Arm Circle, 20 Cadence Count Backward Fazio Arm Circle, 20 Cadence Count Seal Claps, 20 Cadence Count Overhead Claps)

Corner:
Frankenstein Kicks
Hillbillies
Imperial Marches

Basketball Court:
10 Reverse Merkins
15 Squatter Pyramid

The Workout:

Partner Up and Play Catch Me if you can with 3 Burpees for two laps
Bearmuda Triangle Though it was a straight line since I forgot the cones. Each light pole do incrementing Burpees starting at 1 to 3. Head back and pick up the six
7’s up the ramp. At bottom of Ramp do Monkey Humpers, Box jumps at the top
Circled up for Mucho Chesto Bear Ring of Fire. — Cause of time constraints the plank hold went away and we did the wide, Right hand offset and Left hand offset together.

Mary:

20 Cadence Count LBCs
Have a Nice Day

Announcements:

Fritter Foundation is starting this Wednesday!!!
Convergence tomorrow at Nutcracker 7 AM start time. EC run from Starbucks starts at 6:30
Carpex Q Swap starts next week where Carpex comes to South Wake and the following week South Wake Q’s go to Carpex. There are still opportunities to Q. Sign up while opportunities last.
Did I mention Fritter Foundation
Breath Taker Donation starting next week
I forget did I mention Fritter Foundation

Prayer:
Ausfart and his recovery
Boy George Son River
Doug Stein

U-Turn

December 29, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Boy George, Doc, Farva, Forceps, LED, Lipsync, Maybelline, Nemo, Oyster, Psi, R22, Roger Roger, Skidmark, Slide Rule

17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.

Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs

Jack Bells

December 28, 2018/in Crazy Ivan /QIC: Pikachu
PAX: Crosby, Gumby, Pikachu, Rut, Skidmark

Pax of 5 gathered for a promised co-Q beatdown by Pikachu and Skidmark. 3 pax came from Crazy Time and after some mumble chatter we were off at 0530 as scheduled.

Warm Up:

SSH x15 IC

Daisy Pickers x10 IC

Windmill x10 IC

The Workout:

Pax gathered at end of parking lot with their kettle bell. On the grass x2 Turkish Getups on each arm and then we started our latter:

Walk to 1st parking lot line – x10 Kettle Bell swings

Back to grass for x2 Turkish Getups per arm. Repeato swings at 1st line, then go to 2nd line for 5x Man-O-Makers per side.

Getups are performed each time a new line is added, and all preceding lines are always done. Exercises for subsequent lines were:

3rd Line – 10x Deadlifts

4th Line – x10 LBCs w/Kettle Bell held over chest

5th Line – x10 Sit ups w/Kettle Bell held over chest and rotated to be overhead at top of situp (dubbed the Vietnam)

Getups were repeated one more time for good measure, and then YHC handed things over to Skidmark.

Skidmark led us in Jack Webbs – 1:3 Merkin to Overhead Press w/Kettle Bell ratio from 1:3 -> 10:30, with “recovery” runs in between down to parking lot median.
Mary:

After we (thankfully) finished Jack Webbs we circled up. After the Pax (other than Pikachu) failed to guess Skidmark’s favorite “Mary” exercise we were punished with performing it – the Merkin Clock. With stops at 12, 9, 6, 5, 4, 3, 2, 1 we were sufficiently gassed.

Announcements:

2019 workout tracking & Breath taker challenge/auction (note that auction $ includes your t-shirt at year end) – https://docs.google.com/spreadsheets/d/1spZ750Z2bguwsTsoLzbqny5bUihPghHvCHrvf1f5Wbk/edit?usp=sharing

CarPex Q Swap signup is live – https://docs.google.com/spreadsheets/d/19Ne_uUu0EG68-ePB-xn2-FBUp25gwWNsGY5KvEypxpo/edit?usp=sharing

QSource is starting in 2019 – 3 options:

*Tuesday 0630*
Starbucks
https://goo.gl/maps/eXcPjkyqmhm
siteQ: @Pikachu

*Wednesday 0630*
Stick Boy Bread Co
https://goo.gl/maps/FVGkGfgyJ252
siteQ: @Dauber

*Wednesday 2000*
#qs-valhalla
Carolina Brewing Company
https://goo.gl/maps/LM3FLr2Z5JJ2
siteQ: @Breach

Prayer:

Crab legs

Noah’s Ark

Ausfahrt

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