Sub – F3 South Wake

Sometimes Randomness Works

July 15, 2019/in Downtown Train /QIC: Coal Ash
PAX: Coal Ash, Da Business, Foghorn, Katniss, Maybelline, Slide Rule, Sub

FNGs: None
Warm Up: Downtown Train warm-up lap, 5 burpees oyo, Fazio arm circles (forward/backward), overhead claps, seal claps, Michael Phelps

The Workout: YHC had a plan in mind for the workout, but at some point during Dora decided to scrap the plan and go off the cuff. It was somewhat random, but worked this time.

Pax moseyed to rockpile. Each grabbed rock and proceeded to sidewalk adjacent parking lot. Got in pairs for Dora. Exercises for Dora were overhead press (100), tricep extensions (200), curls for the girls (300). While Pax#1 was doing exercise, Pax #2 ran to bottom of hill (forward), then back-up backwards, rock in hand. After everyone finished, held plank for group 10 count.

Moseyed over to parking garage. Pax stayed in groups which split to opposite ends. Did leap frog burpees to meet partner somewhere in the middle for paddy cake merkins and leap from burpee back to starting location. Pax then grabbed some wall space for various exercises….peoples chair x 3 (group 10 count each round), irkins x 2 (25 reps each), step-ups x 1 (25 each leg), balls to the wall x 1 (group 10 count).

Mary: Pax circled for Mary and each called their favorite Mary exercise which included LBCs, plank (group 10 count), Homer-to-Marge, American hammers, dying cockroach, Freddy Mercury, and…

Announcements: Still need some volunteers for Meg’s Smile Charity Auction event next Saturday and golf tournament on Monday. See Wiggly and Slide Rule for details.

T-Claps (Recognition): Slide Rule and Sub (and coming down from Carpex this morning) for ECEC; Slide Rule wearing breathtaker.

Prayer: Crablegs, 30 seconds of silence for anyone needing prayer.

Thanks for the hardwork this morning men!

Kryptonite Southwake/Carpex Convergence

June 19, 2019/in AO Post /QIC: Lipstick
PAX: 187, Axe, Chipper, Denali, Emeril, Greese Monkey, GTL, Largemouth, Lipstick, Michelob, Pablo, Parker, Peeping Tom, Pet Sounds, Pikachu, Rooftop, Shantelclair, Shut In, Skidmark, Squatter, Sub, UTI, Water Wings, Wonderbread, Yogurt

EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3. We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe. 7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom. Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown. 3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

South Wake Invades Dante’s Peak

January 18, 2019/in AO Post /QIC: Pikachu
PAX: Banana Seat, Blue and Out, Blueprint, Crosby, Goose, Hanson, Hottie Tottie, Imp, Kubota, LED, Lipstick, Lucky Charms, Ma Bell, Matlock, Open Out, Parker, Pikachu, Puddles, QWERTY, Red Ryder, Skidmark, Snots, Sooey, Sub, The Commish, Two Factor, UTI, Water Wings

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!

Crazy for CarPex

January 18, 2019/in Crazy Time /QIC: Pikachu
PAX: Crosby, Hanson, Lipstick, Pikachu, Sub

YHC and Skidmark had the Q for Dante’s Peak as part of 2019’s South Wake/Carpex QSwap, so the obvious thing to do was give them a two for one and bring Crazy Time down to Carpex too. After confirming the clown car with Crosby the plans were set and Slack posts were made. No HCs were made from Carpex so YHC was worried, but thankfully they showed up.

We were warned that the park gates may not be open and that was confirmed to be the case. We found some Carpex Pax also looking for where to park – we landed at the subdivision past the park and we would use the mosey from there as part of our 1st mile.

Warm Up:

1 mile mosey to pull up bars, taking the long way
The Workout:

100 pull ups – it was nice being in Apex and having nice, real pull up bars

200 pickle pounders

300 homer to marge

Most pax did these in sets of 5/10/15 – Lipstick did some sets in 10/20/30, very impressive
Mary:

1 mile mosey back to the cars
Announcements: N/A
Prayer: N/A

Kudos to Hanson and Sub for joining our craziest AO. Found out during the workout they’re both fairly new to F3 – very impressive!

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

January 16, 2019/in AO Post /QIC: Lipstick
PAX: Banana Seat, Blue Water, Crimson, Disco Duck, Dustbowl, Earhart, Ezkiel, Hanson, Hi Liter, HoneyComb, Hot Tottie, LED, Lipstick, Mohack, Moore, Nanjago, Peeping Tom, Pikachu, Rachet, Red Ryder, Revere, Runny, Sparten, Straight Cash, Sub, Theismann, UTI, WWW, Yogi

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

Wolverine (Q Swap) 1/14

January 14, 2019/in AO Post /QIC: Breach
PAX: 1-4, Angry Elf, Banjo, Beaner, BoGo, Breach, Build A Bear, Calahan, Doogie, Flacco, Flea, Flip Flop, Goose, Hello Kitty, HoneyComb, LED, Liverpool, Ma Bell, Ollie, Parker, Pikachu, Pivot, Prodigal, Random House, Rooney, Saber, Shut In, Slide Rule, Sub, The Commish, Warbucks, Water Wings

Pax of 32 for a cold wet Monday morning workout in the gloom

Hello Kitty, Water Wings, Random House, Flip Flop, Ollie, Goose, Rooney, Banjo, Flacco, Liverpool, Shut In, Warbucks, Prodigal, Pivot, Flea, LED, Ma Bell, Build a Bear, Pikachu, Saber, Honeycomb, Beaner, Angry Elf, 1-4, Sub, Slide Rule, Doogie, Calahan, Parker, BoGo, The Commish,

Breach on the Q

Warm up– Jog around the smaller soccer field and circle up. 22 counts of Hillbillies, Good mornings, Squatting Imperial Walkers and Merkins.

Main Event: Mosey over to the rock pile and choose your rock for around the world. 22 counts of curls for the girls, Overhead Press triceps extensions, traveling and traveling Merkins . Return rocks to the pile mosey over to parking lot.

Fast feet on the curbs down and traveling planks back, fast feet up and run over to the school.

Split into 2 groups perform a run back and forth down the back of the school parking lot, if we didn’t complete in under 60 secs we would of repeated the feat.

Stay in the 2 groups and use the parking spaces to bear crawl and crawl bear up and down the parking lines, Side plank travel between the lines and when you reach the end of the line do a Merkin. Circle up for 22 cadence count SSH

Run back to Davis drive park. Racing Indian runs, last man is trying to beat his counter part from the other line.

Mary: Mosey back to the original parking lot for Mary, Bring sally up squat holds. Finish with 22 cadence counts of LBC’s and Low Slow Flutter.

Prayers: for a co-worker of a pax member had a stroke on Friday, pray for a speedy recovery and prayers for Crablegs.

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