YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
**** @Warbucks was out rucking around spying on us. ****
Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts
Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners. We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was a leg station, and corner 4 was a push-up station. Moving around the stations was a real treat. We did bear crawls, crab walks, lunge walks, and duck walks.
Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).
COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.
12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions
Thanks for attending men!
FNGs: None
Warm Up: Variety
The Workout:
Mary: Banana Seat
Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24
T-Claps (Recognition):
Prayer: Health, H1N1 mother-in-law and Unspoken.
FNGs: None but we have a new shovel flag
Warm Up: Mosey to the dry spot
The Workout: Various Yogo poses that sucked.
Mary: Plank hold, Side Plank Hold, Reach outs and ups.
Announcements: Check Slack
T-Claps (Recognition): none
Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken.
PAX: @Finkle, @Martini, @Warbucks, @H1N1, @Gamecock, @Haggis, @1st Blood, @Mohawk, @Loafer
Warm-up: Mosey around main parking lot, followed by Good Mornings, ‘Y’ nots, Imperial Walkers, Michael Phelps and Sir Fazio Arm Circles.
Main Event: We traveled from the parking lot down to the cross section of Raleigh St. and S Ennis St. Where they converge is the X for the exercise. We jogged one street light up all four ways 3x each doing an exercise at each end and then coming back to the intersection did another prescribed exercise. Exercises were
Round 1: SSH in middle, then merkins, squats, lbc’s, reverse lunges.
Round 2: fox hole merkins in middle, wide merkins, pickle pounders, Freddie Mercury’s, American Hammers.
Round 3: Homer to Marge in middle, diamond merkins, burpees, sumo squats, WW2’s and then a mosey back to the parking lot for COT.
COT: Prayers for H1N1’s small group that is supporting a family for the holidays, safe travels for Finkle’s daughter and her beau, Loafer’s daughter is having surgery in January, “Dr.” Gamecock’s neighbor is recovering from a stroke and the needs surrounding that situation.
0600 a car flies in on two wheels! BAM! Whodat? Ham! After catching up and quick fist pumps, we took off towards the hills of downtown Fuquay.
Judd to 401/Main Street, down past the springs and up the hill. Established the flag pole of the Two Flags over Fuquay route.
Fumunga ran circles around us doing thresholds or some kind of interval–at a blazing pace. And that was after running EC from his house. The rest of us caught up on families, work-life balance, and other stuff. Later, Ham told me what it was like to grow up in Kenya, where “EVERYBODY runs.”
In the end, we covered nearly six miles, neary 300 feet elevation gain, and drew a nice picture on Strava. Warbucks joined us for COT after rucking.
Prayers to Fumunga’s father in law, who’s having medical issues.
FNGs: Trash Plate (originally from Western NY)
Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.
Mary: American Hammers, Homer-to-Marge, light stretching
Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.
T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!
Prayer: Trash Plate’s friend, Loafer’s daughter
5 years ago yesterday I came out to Kenny’s Grave for the first time at the behest of my friends Yosef, Slots, and Wrangler. We ran to the AO where I then got my ass handed to me for 45 minutes. I came back though the next week. And every week after that for some time before I decided to venture out to other AOs and explore more of what South Wake had to offer. It will sound like hyperbole but it’s not; it was life changing. I’m thankful for every post, ever Q, and every PAX in the last 5 years and I’m looking forward to the next 5 as well.
Being that my first workout was so memorable I looked up the backblast from that beatdown (It’ was Kenny Grave’s 2nd workout post-resurrection) and tried to emulate it as much as I could, modifying only because of my shoulder injury. We ended up with a lot of sweaty dudes at the end and I think everyone “enjoyed” themselves.
FNGs: None today
Warm Up:
Lap around the track and to the basketball courts
Squatted seal claps x20 IC
High knees x20 IC
Windmill x10 IC
Daisy Picker x15 IC
Imperial Walker x16 IC
Hillbillies x10 IC
The Workout:
We paired up and went to the corner of the court for partner hops.
Partner 1 was on their 6 holding 6 inches while partner 2 did side hops over their legs. Two round of this. At one point someone complained that Gamecock was giving 9″ when they really only needed 6″. Sounds like a personal problem.
After those two rounds we did Superman broad jumps around the court. 5 pax laid down and held superman while the other man did broad jumps over everyone. Once he was done he got down and the last man started jumping. We did this for one full lap around the basketball court.
After that we moseyed back to the parking lot and got in two lines. Three rounds were done where one man from each line made their way up and back across the parking lot while everyone else was doing AMRAP exercises.
Round 1 – Duck walks and AMRAP squats
Round 2 – Lunge walks and AMRAP LBC
Round 3 – Backwards job and AMRAP reverse lunges
Finally over to the pavilion to do one set of 10 box jumps and 10 step ups with each leg. We had to cut this short due to time.
Mary:
Back to the flag to do
Protractor
Exaggerated LBC x10 IC
Homer to marge x16 IC
Announcements:
Backpack collection for foster kids – See Abe’s posts in 3rd F channel. We’ve closing in on our 150 goal
Warbucks is gathering donations to take to UNC in celebration of his son Maddox. He has posted an Amazon wishlist in 3rd F and will also take monetary donations. Reach out to him for more info.
Prayer:
Phew, there were a lot today so forgive me if I forget something or someone.
Banana Seat who is recovering from illness
H1N1’s daughter who is learning to drive. Today is day 2 so clear the roads in FV.
Finkle’s wife has a job interview
Finkle’s project manager at work who is under a lot of stress due to contract stuff.
Finkle’s 2.0 traveling from Mexico to Texas
I know I’m missing some so my apologies for that.
The last 5 years have been a joy and I truly have enjoyed all of it, mostly because of all of you. I can’t wait to see what the next 5 bring.
010000
This would be more exciting if it were at Possum Trot but the track around the Kenny’s Grave baseball fields has a new coat of blacktop that makes it very easy to run on. It was so new you could still smell it. We started our lap with 4 but upon return found a bike in the parking lot that wasn’t there when we started. Warbucks caught up not long after and, thanks to me not being able to do them, penalty burpees were not assigned.
FNGs: None
Warm Up:
Frankensteins x10 IC
Imperial Walkers x10 IC
Hillbilies x10 IC
Willie Mays Hays x10 IC
Trunk Twists x10 IC
The Workout:
We moseyed down to one of the empty lanes of parking spaces and partnered up for dora. Since we had an odd number I joined one of the groups and just mirrored one of those guys.
100 jump squats
200 Imperial Walkers
300 LBC
The timer was the other partner duck walking all the way to the other side of the lot and then jogging back. The group of two finished up first because Warbucks is a jump squat machine so they helped finish up the group of 3’s LBCs at the end.
After that it was off to the hill by the big baseball field for 11s. Sumo squats at the top and in cadence calf raises on the fence at the bottom. It was OYO but everyone got done at the same time anyway.
Time was running short so I modified the rest of the plan. We started down the greenway path and stopped at the first set of bleachers. We faced up the hill and went up doing Walk Like an Egyptian. Line up like an Indian run and take a step in to a lunge and hold it while the PAX at the back lunge walks to the front. Once he’s there, step in to a lunge with your other leg and continue. We made it to the top of the hill and then moved on due to time (which there wasn’t much of).
Mary:
Heel taps x16 IC
Reverse LBC x16 IC
Announcements:
F3 Family picnic on 6/24. Check 2nd F channel in Slack for details and to sign up to bring stuff
Prayer:
Finkle’s youngest who hasn’t been feeling well.
YHC’s M who has a scratched eye that may or may not be getting infected.
Praise for my M’s grandparents who are celebrating their 70th wedding anniversary as well as her grandmother’s 90th birthday
Praise for Finkle’s M for her final day at her, now former, job.
What a beautiful morning it was to come workout out and share the morning with you all. It’s an honor that you come and allow me to lead you through this, truly.
010000