Posts

Did I Q Good? – Q School Re-Cap

/in /QIC:
PAX: , , , , , , ,

8 PAX posted at Womble Park in the afternoon on a beautiful Sunday for our first SouthWake Q School in quite awhile. HIM’s offered great insight and input as we were in the business of equipping ourselves and others for leadership. In the end, all things covered tied back to the Mission, Creedo, and Core Principles of F3. Bottom line…we do what we do and how we do it for a reason. No one gets left behind, we pick up the six, and all men get stronger and accelerate together.

FNG’s: Not at something like this…but we covered the disclaimer and other good points of reference for FNG’s. Namely, the solid Q will assign another PAX to “keep eyes on FNG’s”.
Warm Up: SSH x 20, Good Mornings x 10, Standard Merkins x 10, Burpees x 5. Main point here was we do certain exercises in Cadence, slow cadence, single counts, and OYO for a reason. We don’t do fast windmills, we don’t do burpees in cadence.
The Workout: A quick mosey over the far end grassy field where we covered elements of routines or “Thangs” as some of us reference them. Safety, keeping PAX together and challenged were the main points here, with all PAX taking a turn to practice cadence counts, the “say” statements of…”exercise is”, “starting position”, MOVE (IC/on my…), “exercise.” It’s how it’s done! Did a series of 7’s with Mountain Climbers IC and Squats.

We did an Indian Run over to the rock pile, with a few points being shared by Skidmark about waiting until the indian is in line (rather than a weave) and also monitoring your PAX….again, we don’t leave people behind.

Did a small series of rock exercises both IC and single counts including: Curls for the Girls, Rut-Rows, Tricep Press, and Shoulder Press. Big idea on rocks…tell PAX to choose a challenging rock BUT…also let them know if you will be travelling with it.
Mary: Q has a big job when arriving at Mary to be sure all PAX are accounted for. We did LBC’s IC, LSF’s IC, WW1’s on the up.
Announcements: none
T-Claps (Recognition): Bobby Boucher, Wallaby, and McNugget, having done already their VQ’s plus some, seeking to accelerate and lead!
Prayer: Went over the format of COT, ending on time, prayer considerations. Bobby Boucher has an aunt with health issues. Martini with a big job audit situation at work. YHC took us out! On to a great time for 2nd F. My VQ at a Q School is now in the books, thanks for freeing me to lead!

My Eyes are Closed…but I Can Still See It!

/in /QIC:
PAX: , , , , , , , , ,

Always a lot of great 1-liners at Ground Pounder! Today, did not disappoint to that end. It was a cold and bright sunny morning at Jones Park, but even the flaming ball that is in the sky could not compare to the brightness (or tightness) of Pikachu’s pants! At one point, Shredder mentioned he had to close his eyes whilst running behind Pikachu due to the brightness, but could somehow still see (hence…the title of this BB). Other great 1-liners of the day:

“I think I’m lactating” – Shredder. “We all need to sign up on that Q Sheet so this jackass can’t Q here anymore” – Pikachu. “All my rocks are frozen to the ground” – Frenchie. “I’m just gonna pick up that slab of concrete” – Farva. “Small, medium, large. You must’ve missed something that day in elementary school” – Shredder.

FNG’s: – nope

Warm Up: SSH x 25, Daisy Pickers, Sir Fazio’s F/R, Imperial Walkers, Hillbillies all x 10, and Good Mornings x 21 (much to the agreement of Shredder and Pikachu).
The Workout: Now for the disagreement to begin. YHC decided to try something new to me today to ensure that all PAX chose appropriate sizes of rocks. You see…there’s been just a bit of mumblechatter recently that PAX aren’t choosing large enough rocks and that Farva could sit there and juggle with all other men’s version of “large” rocks. So each PAX were instructed to get a large rock from the familiar pile, a not as large but let’s say medium rock from the not so shiny but newer rocks down on the end of the trench, and finally, two small rocks that could be held and controlled in each hand. Each time PAX got a rock from the trench, they paid an entrance tax of 5 burpees. With rocks ready to go and circled up, we performed the following routine (rocks sizes denoted by L, M, S):

Shoulder Press, L x30, Wonderbras, M x25, 1-2’s, S x 20

Curls for the Girls, L x 30, Curls for the Girls, M x 25, 1-2’s, S x 20

Chest Press, L x 50, Alternating Merkins on Rock, M x 25, 1-2’s, S x 20

Rut Rows, L x 40, DeadLifts, M x 20, Bent over Flys, S x 20 (think it was somewhere in here where the agreement was made not to let YHC Q anymore)

Ground Pounders, L x 30, Ground Pounders, M x 25, Front Raises, S x 20

Rock Spanks w/o Consent, L x 20, Rock Spanks w/ consent, M x 20, Diamond Merkins, S x 15

PAX returned each set of rocks with a return penalty of 5, 10, and 15 merkins, respectively.

Wall of Pain time. We did a 15 count per PAX People’s Chair, followed by Prisoner squats x 50 (didn’t get to legs in rock circle). Finished up with a 10 count per PAX Ball to the Wall.

Mary: All in Cadence. LBC’s x30, Homer to Marge x25, WW1 x20, Good Mornings x 15
Announcements: New Monthly challenge coming, starting Monday. It will be 15 mins. of AMRAP KettleBell Snatches or Jump Squats, with a focus on form and explosive movement. 1st F planning on Monday night via Zoom, 8-9 PM.
T-Claps (Recognition): Pumpkin Spice for accountability and drive with YHC to complete last monthly challenge set as EC.
Prayer: Pumpkin Spice and Shredder have neighbors and friends struggling significantly with COVID. Lipstick and family for travels and peace in time of losing his aunt. My M for more restoration and healing. Saddiq and his grieving over loss of brother. YHC took us out…and I will be back to Q this great AO!

Can’t Even Feel It – TWSS

/in /QIC:
PAX: , , , , , , , , , , , , ,

FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

Circle of Rock: Mosey to the Rock Pile pick a rock. Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Long Things are Good Things

/in , /QIC:
PAX: , , , , , , ,

A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Ground Pounder 12/5/20

/in /QIC:
PAX: , , , , ,

FNGs: None 

6 HIMs posted to GP on a gorgeous morning.  YHC brought the music box & a basketball.  Mumblechatter did not disappoint.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

2 sets of 10x3ct of each exercise:  Rut Rows, Curls for the Girls, Overhead Tricep Press, Ground Pounders, Bus Drivers,

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  Ultimate at Ting 12/7

Prayer Requests: M’s health issues, healthy marriages, COVID victims, Dovetail’s move and home search, safety and protection for those traveling this holiday, those suffering from depression

 

Ground Pounder – 11/21

/in /QIC:
PAX: , , , , , , , , , , , ,

Best mumble chatter in SouthWake.
FNGs: None, but one visitor here for a soccer tournament.
Warm Up: SSH, SFAC, Overhead Clap, Michael Phelps, Good Mornings, Squatted Moroccan Night Clubs, IP, & HBs.
The Workout: Straight for the wall of pain. With a rotation of Balls to the Wall and People’s chair. Had to make sure we through in some Australia Ass Smackers for the new guy. To which he responded, “who came up with those.”

Pax were then instructed to get a “respectable” rock with some clear variations on what is respectable means. For rock rotations we focused on TUT (Time Under Tension). Cadence represented 1/2 the move so everyone slowed down and focused on form. Curls for the Girls, Overhead Triceps press, Overhead Press, Rut Rows, Ground Pounders, Chest Press.

We then broke into twos. 1st Pax plank holds while the rock is set on their back. 2nd Pax sprints to the speed bump and back. Rinse and repeat three times.

we wrapped up the work out with bear crawl rock drags from one speedbump to the other.  Pax deposited rocks and return to the show flag for Mary

Mary: LBCs, heal taps, H2M, Giant Cockroach, Crab Cakes.
Announcements: Gravel at Momma’s House, TEDtalk, Frosty Ruck, Beer Ruck, HSPD Angel Tree.
T-Claps (Recognition): Rams and John Deer with there fly by HSHM PR runs!
Prayer: Several Ms dealing with health issues. Those dealing with COVID or recovering, our nation, community, our troops.

GP – THE PLACE FOR FNGs

/in /QIC:
PAX: , , , , , , , , , , ,

FNGs: Welcome 2.o Hacksaw
Warm Up:  Dozen PAX circled up (10, 1 late, 1 via FaceTime)….Circled up.  Introduced a young man to F3.  Ran around the parking lot.  Sir Fazio arm circles, daisy pickers, good am, seal & overhead claps.  5 burpees for tardiness.
The Workout:  Lots of Rock exercises – each PAX called an exercise of 10c or 10 cadence count.  Worked on counting with newer PAX.  Went around the circle twice completing curls, tricep, rut row, overhead press, etc.  used technology and had Frenchie FaceTime with us.  Tried to split up the groups and do a red rover routine.  Epic failure.  Mosey to the wall for 10, 15, 20 count BTTW and People’s Chair.  More rocks.
Mary:  Shredder took over Mary with various stretches including pickle pounders, H2M (each exercise the younger bucks wanted more), crab cakes, break dancers…
Announcements:  Ted Talk with Breach -great example of a PAX who has served and continues to serve.  Farva’s dog
T-Claps (Recognition):  New guys coming out to GP weekly – AWESOME.  Thank you to those PAX and 2.0s who volunteered for the half marathon.
Prayer:  COVID, PAX wife(s); Country; Unspoken (apologies forgetting the other requests)

Always come ready to lead.  Anyone can step in and Q.  Safe environment.  Honored to lead – Dauber.  Thanks Shredder for your help with Mary and volunteering at the table.

Have Rock, Will Travel at GP

/in /QIC:
PAX: , , , , , ,

I picked up the Q the night before the AO and all I had planned was a field trip. Everything else was inspired on the move and it turned out to be a solid beatdown.
FNGs: 1 – ButterBurger
Warm Up: Circle up for the disclaimer for the FNG and 10 counts in cadence of the following: Side straddle hops, Imperial walkers, Hillbillies, Good mornings, Fozzy arm circles forward and reverse, and Daisy pickers. Then it was off to the rock pile for a medium to large rock with the warning that we will be traveling with it. Also, an additional warning that if the rock was too small then I would be reassigning a new one. All rocks looked solid and we began our mosey that ended up being about 1.5 miles total by the end.
The Workout: Follow the leader for several alternating rounds of John Cusack and curls for the girls at a nice slow pace for time under tension as we started our walk into the woods.

We stopped  on a path in the woods shortly after the bridge for some 11s – Rock Spanks in cadence, bear crawl, squats on my down, bear crawl and repeat as we cycled from 1/10 to 10/1.

Everyone switched rocks after the 11s and back to the mosey. This time we alternated rounds on the move between tricep extensions in cadence, John Cusack, and a brief pause for squats.

We made our next stop at Veterans Park by the flags. Set our rocks down by the path and find a bench for 15 Irkins, 15 dips, and 15 Derkins. Then it’s time to a switch rocks and back for a quick mosey over to the shelter where we stopped and did 10 Ground Pounders in cadence.

Set the rocks to the side of the path and proceed under the shelter for alternating rounds of Wall Sits and BTTW’s. Once finished it was almost 8 o’clock and we had to get moving to get back for Mary.

Switch rocks and pause for 10 Ruh rohs in cadence followed by more alternating rounds of John Cusack and curls for the girls at a slow cadence on the move. We stopped at the start of one of the disc golf holes on the way back for some calf raises and then once again switched rocks.

Continue the mosey with John Cusack and tricep extensions. The six were falling behind so we switched to lunges while they caught up. We alternated John Cusack and overhead press along with a few reps of look at the pretty trees (thanks to Quiver) as we finally made it back to the rock pile to return the rocks.

Mary: We had about 10 minutes for Mary and with all of the exploring we did I had to throw in some Dora. Partner up for 50 World War II‘s, 100 Freddie Mercury ‘s, and 150 mountain climbers, while you alternate jogging around the parking lot. For the final minute of the Q everyone did mountain climbers to make sure that we had enough reps for Dora. After that final minute everyone was sufficiently smoked.

Announcements: Holly Springs Half is next weekend and volunteers are needed to man the aid stations.
T-Claps (Recognition): Frenchie and Macho Nacho bringing out another FNG. We had 4 Pax under the age of 20!
Prayer: Pax and their families, as well as the state of the country.

Bats, Zombies, and Werewolves oh my!

/in , /QIC:
PAX: , , , , , , , ,

I couldn’t miss this opportunity for a Halloween Q when it became available and threw everything I could think of from start to finish! Thanks for the opportunity to lead!

  • FNGs: 1 – Cyclops
  • Warm Up: Circled up for some Good mornings, Candy pickers, then announced that arms do not drop for Halloween Bats: arm circles forward, Seal claps, Overhead claps, Arm circles reverse, Seal claps, Overhead claps, Frankensteins and some Michael Phelps to finish it off, then some Willy Mays Hayes to get the legs right.

    The Workout: Halloween survival prep will take place in several locations

  • First we’re off to the rock pile, because we need to get strong enough to face whatever monsters we may encounter. Little did anyone know we’d get all of our reps in one shot for each exercise! 31 count for each exercise: Curls for the girls, overhead press, ruh Roh, tricep extension, ground pounders, bench press, sit-ups, and rock spanks just because it’s GP. I was impressed as there wasn’t a medium or small rock to be found in the circle. Return all rocks but one and mosey over to the paved game area by the school.
  • Rule #1 of Zombieland is Cardio and we’re about to have some fun, while getting plenty of it. This 4 corners workout consisted of 10 seconds fast feet, run, 10 in and outs, run, 10 squats, run, and 10 star jumps, but that’s not all! This is a rotation circuit where we need a zombie and a gatekeeper(to clarify, no key-master present or needed for this, thanks Shredder lol). The gatekeeper is at the cemetery and performs ground pounders with the rock to keep the zombies in the ground; however, this zombie becomes free after completing 10 getups and will chase the pax while performing Frankenstein walks. If pax are caught they owe 10 burpees. First two rounds all pax were safe, but then pikachu became the zombie. He was on his 4th getup before our fast feet were done and we all felt the need for some serious speed as we took off! He caught us all at the star jumps and we all performed the 10 burpees. Shredder was up for our 4th time through and Pax were thoroughly smoked on legs at the finish.
  • Turns out pikachu’s freakish speed was due to a bite from a werewolf and he infected us all. The only cure is silver, and luck would have it that there were two sets of “silver” bleachers nearby. We split up into two groups and went head to head up the bleachers performing “bleacher” merkins, 1 at the bottom, 2 on the second, etc, until we reached 10 at the top. All pax waiting for their turn and waiting for the 6 performed flutter kicks. Time to mosey back to the start and see what’s in store for Mary.
    Bloody Mary: circle up with the Q in the middle leading by example.
    25 crunches, 20 Mtn climbers, 15 side crunches (left then right), 10 In and outs, and 5 Scissors kicks. Seemed like enough, but not quite finished as we needed to repeat the whole circuit two more times.
    Finally it was time to have a nice day!
    Announcements: park cleanup
    T-Claps (Recognition): Macho Nacho for getting his Dad out as an FNG, Frenchie for giving a HC and getting a HC from Macho Nacho for ultimate on Monday.
    Prayer: Pax dealing with health and personal issues, the country, and safety.

Figure 8 at Thunder

/in /QIC:
PAX: , , , ,

FNGs: none
Warm Up:  8c ssh, good am, seal claps, o/h claps, Fabio arm circles (f/b), daisy pickers, burpees
The Workout: Each PAX grabbed a coupon weighing 20-30lbs from Dauber’s car and began a figure 8 jaunt around Womble.  PAX executed various exercise with and without the coupon.  After completing a few exercises, PAX grabbed another coupon and ventured off a few yards before stopping for more coupon fun.  Exercises included:

‘plank jacks, merkins, squats, curls, tricep curls, rut-rows, swings, 6 inches from six, nipplers, o/h press, slap coupons, toe taps, midget love handles, and more

Mary:  Light stretching

Announcements:  Mutiny heading to Ting on Nov 2 for ultimate frisbee under the lights on the soccer field; ruck with HSPD
T-Claps (Recognition):  Ruck for Mama’s House; HS Cupboard
Prayer:  Unspoken; 187’s M; PAX looking for better employment opportunities