Warbucks – Page 31 – F3 South Wake

Disney Qswap

January 14, 2019/in Disney /QIC: Pablo
PAX: 187, Blue Water, Breach, Brony, Chipper, Chips, Coal Ash, Cowboy, Dawgpound, Deadbolt, Emeril, Foghorn, Lipstick, M4L, Moby, Nemo, Pablo, Pac-Man, Peak Week, Roger Roger, Rut, Shut In, Slide Rule, Staubach, Term Paper, Warbucks, Yoda, Yoga Mat

33 Pax from Southwake, Carpex, and Raleigh came to the best place on earth to see what Carpex had to offer in the Qswap. Q was Shut-in. Backblast is from memory and a few days old. If you were missed, please let me know and I can add you.

Warm Up:

SSH, fazio arm circles forward and back, overhead hand claps
The Workout:

Mosey to the big parking lot for exercises. Run around the big lot stopping at the islands to conduct hand release merkins. Partner up for bull frog burpees down one side of the lot while the partner ran the length of the lot and back. Mosey to the flag with stop for Australian mountain climber
Mary:
Announcements:

QSwap continues, Rebuilding homes in Eastern NC affected by hurricane is still ongoing every weekend,

Prayer:

crab legs, parent going through surgery, Raleigh Police officer shot in the line of duty,

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.

No Time for Name-o-Rama

January 11, 2019/in Crazy Ivan /QIC: Chips
PAX: Blue Hen, Chips, Crosby, Dawgpound, Emeril, M4L, Nemo, Pablo, Particle Board, Peak Week, Pikachu, Pumpkin Spice, Roger Roger, Warbucks

Warm Up: Circle up for SSH then a big lap around the field with special stops. Stop 1: playground for pull ups and mountain climbers; Stop 2: shelter for derkins and dips; Stop 3: fence for 1 leg people’s chair; Stop 4: fence again for Balls2Wall.

The Workout:The group divided into two teams because of size. Team 1 on the Pain Stations, Team 2 on alternating dealer’s choice exercises.

Pain Stations: 100ft 3inch fire hose drag (used as timer); 50ft 3inch fire hose carry; kettle bell swings; jump rope; battle rope (PAX alternating through exercises and doing two sets before switching with other Team).

Mary:

Polish Hammers (if that’s a thing) led by Emeril

Homer to Marge

Have a Nice Day

Announcements:

Q Swap continues next week with SouthWake taking over Carpex.

Shirt Order still open for the new Tiger Hawk design.

Prayer:

Raleigh PD Officer Ainsworth who was shot on Wednesday.

Roger Roger’s grandparent battling cancer.

Unspoken prayers

CHiPs Word of the Day

Disruption-to interrupt the normal course of something

In the heart of a man inertia will reign–absent a Disruption (F3QSource)

Be a Disruptor like Jesus. Read Luke 13:10-17 to see how Jesus was a Disruptor after he healed a crippled woman in the temple on the Sabbath. This did not go over well with the synagogue leader who yelled at the people in the temple, saying “there are six days for work. So come to be healed on those days, not on the Sabbath.”

*The PAX were so worn out by the workout, or maybe it was the cold, but we totally forgot name-o-rama. Sorry I dropped the ball on that one, but what’s funnier is that no one even noticed until we got to DD for coffeeteria.

Are There Possums in Cary?

January 9, 2019/in Possum Trot /QIC: Gump
PAX: 16-bit, Anchovie, Banana Seat, Cowboy, Doc, Fonzie, Gump, LED, M4L, Pablo, Pac-Man, Particle Board, R22, Stovepipe, Sugar, The Natural, Warbucks

25 PAX make the journey from near and far for the Wednesday AM edition of Q swap week with
Carpex.

QIC: Red Ryder & Rooney

PAX: Burt, Hi-Liter, Nerf, Disco Duck, M4L, The Natural, Pac Man, Particle Board, Pablo, Pivot,
Cowboy, Coney, Anchovie, 16-bit, Fonzie, Gump, Doc, LED, Warbucks, Stove Pipe, Banana
Seat, R22, Sugar

Red Ryder leads the first half. First exercise, Pledge of Allegiance.

Warm Up
Mosey for 1 lap around the tennis courts and circle up for Good Mornings, Sir Fazio Arm Circles
both ways, Overhead claps, Steve Earles, Daisy Pickers, Control Freak Merkins and 10
burpees OYO.

Thang 1
Mosey to the tennis courts and line up on the far left baseline. Tiny 11s, imported from nearby
Churham, call for a modification of the 11s we all know and love. The mode of transportation
from one baseline to the opposite is the infamous Bear Crawl. Following the requisite number
of Scorpion Dry Docks, the PAX Crawl Bear back to the starting point and complete the
requisite number of Monkey Humpers. Upon completion, BTTW until the SIX are all accounted
for. Red Ryder turns the reigns over to Rooney for…

Thang 2
Partner up, with each team grabbing a non-traveling rock. Move to the end of the parking lot
nearest Field 1. Time for Dora – 100 tricep extensions, 200 curls, 300 squats. While partner 1 is
completing said exercises, partner 2 runs to the field 2 scoring booth and back. Repeato until
complete. Return rocks and circle up for…

Mary
A pretty typical 3 minutes of Mary ensues, with Rooney calling some of the most excellent
exicon favorites such as American Hammers and Dying Cockroaches. All was going smoothly
until a very rotten odor, resembling that of dead cow that was left in 105 degree weather for at
least a week, began to emanate throughout the Mary circle. For the first time in known F3
history, fart penalty burpees were called.

Announcements

Clothes and shoes being collected for Healing Transitions, volunteers still needed for A Night to
Shine at HCC.

Prayers/Praises

Burt’s family with loss of his FIL, Crab Legs, Ausfarht

Red Ryder took us out. Thank you for your hospitality and enthusiasm. And special thanks to
CHIPs for being the HIM to HC me (RR) until YHC gave in a posted for the first time.

Indian Run Stackem Up Suicide for Fritters

January 3, 2019/in Disney /QIC: Pablo
PAX: Ball Drop, Big Blue, Breach, Cowboy, Crab Legs, Cruise, Dauber, Dawgpound, Deadbolt, Dumbo, Emeril, Full House, Lipstick, M4L, Natty Ice, Nemo, Pablo, Pikachu, Psi, Ramsey, Slide Rule, Tailpipe, Warbucks

Pax of 12 came out for EC (1 just for EC) and 22 for the main event to help support some #HIM as they continued their journey to become a member of the #fritterfoundation

Warm Up:

2 laps around the parking lot. SSH IC x 20, IW IC x 10, HB IC x 10, Fazio Arm Circles IC x 10 forward x 10 backwards, michael phelps
The Workout:

Pax split in groups of 4 or 5 and began their indian run to the road that runs adjacent to the large parking lot. Pax then began their stackem up suicide in indian run with 5 pain stations at each intersection on the road. Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1. Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning. Exercises were as follows: Station 1: 5 prisoner cell merkin burpees (PCMBs), Station 2: 10 Turkish getups, Station 3: 15 WWIIs, Station 4: 20 merkins, Station 5: 25 Prisoner Squats. Pax then did indian run back to flag for Mary
Mary:

LBC ICx20, Single leg homer to marge x 10 each side.
Announcements:

Fritter foundation continues at Ivan tomorrow with pre-run at 5:05, Please wear a red shirt on Fridays to support those deployed serving our country. Breath Taker challenge final bid at Cletus COT for next week.
Prayer:

Friend of M4L diagnosed with prostate cancer, crab legs, boy george’s son, all those dealing with challenges in their life, unspoken prayers

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

Nemo’s Last Stand

December 28, 2018/in Disney /QIC: Nemo
PAX: Bobby Dall, Deadbolt, Draper, Kid Cracker, Lipstick, Mookie, Nemo, Pac-Man, Pikachu, Puddles, UTI, Warbucks

14 months as Disney Site Q came to an end on a perfect late Dec morning with a true baker’s dozen and a strong showing of 8 on EC. It’s been an honor to be on Q and I appreciate all the #HIM who supported me, put in the work, and stepped up top lead. I look forward to guest Q’ing sites around South Wake in 2019.

Warm Up: Regular jog around fields, circle up for variety of standard exercises. On the jog to circle up again beyond the half pipe and we did a burnout of Fazio Arm Circles.
The Workout: On the jog to the lower lot we set up on the benches for sets as follows, all on the 15 IC or cadence: tempo dips, plank hold, shoulder taps, low slow flutter, SSH. Set up for Indian Run all the way to The Abyss – keeping it clean and in line, with the exception of a drop out to make a special visit to the woods. Set up in 2 groups for spacing. Stayed with the groups and at the top we did 10 squat star jumps, at the bottom 15 merkins. 5 rounds total. On the jog back to the start.
Mary: Quick 3 rounds of LBCs, Homer to Marge and Pickle Pounders
Announcements: Lots of new activity in 2019 – Post challenge, breathtaker, Q swap, 3rd F Q Source, new HS race this spring 8k and 16k
Prayer: Ausphart (who was named at Disney) in his recovery, Double D and his family, Crablegs, silent 10 count for unspoken and YHC took us out

Space: the final frontier. These are the voyages of the starship R4TJ

December 26, 2018/in Running 4 the John /QIC: UTI
PAX: Cowboy, Lipstick, Slide Rule, UTI, Warbucks, Yogurt

EC: YHC woke up early and had enough time to squeeze in 2-miles on the typical EC route from Ting. This EC wasn’t scheduled, announced, or intended but it happened. Since it wasn’t advertised YHC ran alone.

Warm Up: Stretching the appropriate parts related to running for a john – Ankle Grabbers (straight down, R-over-L, L-over-R), Downward Dog, and closed it out with that yoga pose that I dont know the name of but like alot… You know the one where you start in a Downward Dog then bring your leg forward towards the same hand then kick your foot towards the opposite hand. You know… that one 🙂

The Workout: The crew assembled for their exploration of “The Gloom”, we discussed our options checking in on everyone’s goals and paces. The course was charted for a run from Ting to Womble utilizing the well marked and charted “Main Street” vector. Cowboy, as his name implies, went it alone but promised to re-join us by the end of the mission.

As we neared the government offices of this strange and cold universe one of our commanding officers, Lipstick, was drawn into this strange blue box as if by a tractor beam. The crew continued on into semi-uncharted territory for the S.S. R4TJ, passing Womble and heading towards “Bass Lake Road”. Our technical officer, Yogurt, was troubled by the disappearance of Lipstick and circled back to find him. Our mission became more dire as we seemed to be pushed downward by some additional gravitational pull on this new vector. The trek up “Bass Lake” felt as though it was up-hill with no end in site.

We found relief with a new set of coordinates back towards the better known “Main Street” but we had to push forward through “Holly Springs Road”. It was on this route that we came across our comrade Bernie on what appeared to be a solo mission. We bid him good luck as he headed into the uncharted territory that we were just about to escape. In nearly the same instant, Lipstick appeared, he had freed himself from the mysterious blue box. It must not have been a horrible event – he looked quite relieved.

Back onto “Main Street” we were nearly home. Soon enough we were back at Ting. Mission Accomplished.

Mary: Who is this “Mary” you speak of?

Announcements:

Dec 29 – Heartbreak Soulcrusher Challenge – see Boy George. Potential for a modified U-Turn
Jan 1? – Mumblechatter about a New Years Day convergence, I’ll reach out to Peeping Tom to see if we can get some details.
Week of Jan 7 – Q-Source begins, check out the post from Slide Rule aka Corey Winton for details. Slack or Facebook.

Prayer: Stay safe between now and the new year. Keep Posting!!!

Out In Out In Out Out In Out

December 21, 2018/in Cletus /QIC: Slide Rule
PAX: Cowboy, Doc, Draper, Dumbo, Foghorn, Ironic, Kid Cracker, Lucky Charms, Pablo, Patch, Pikachu, Skidmark, Slide Rule, Warbucks, WebEx, Yogurt

Read this to the end, there’s a special surprise announcement!

Man, Womble Park was LIT this morning. 60 degrees, raining, and the Pax had a host of options. In order, they were:

Crazy Time (modified Murph) (4:30 AM): Pikachu, Cowboy
Pre-Ivan Yoga (5 AM): Emeril, Slide Rule
Pre-Ivan Run (5 AM): Dawgpound? (Dunno, go read the Ivan Backblast for more info)
Pre-Cletus Yoga (5:15 AM): Pikachu, Slide Rule, Kid Cracker, Emeril
Pre-Cletus Run (5:15 AM): Yogurt, Cowboy, Warbucks
Crazy Ivan (5:30 AM): Go read theirs, dunno
Cletus (5:45 AM): Tagged pax (16)
2nd F @ Dunkin (6:45 AM): Not me, sadly

Warm Up:

As mentioned, it’s the first day of winter and raining. But, true to NC form, it was also 60 degrees. 16 Pax ~~started~~ continued their morning with running the lines on the courts, SSH, Imperial Squat Walkers, Good Mornings, and 5 burpees OYO

Given the Pax’s newfound love of Yoga, YHC opted to do a brief demonstration of what “Yoga” has meant for the EC crowd the past two weeks. We did a quick 5-10 count of Runner’s Pose, Warrior 1 & Warrior 2, with added time to discuss form and for YHC to figure out right leg from left leg. Once everyone was limbered up, a slow mosey to the rock pile to start:

The Workout:

Part 1:

Pax went shoulder to shoulder in a plank. End Pax ran to other end, while everyone else did a Merkin. Rinse, repeat, two trips through. Somehow we added up to 30 when there were 16 of us. Math is hard, friends.

Part 2:

Split into ~~5 groups of 3 with 1 rock each~~ 4 groups of 4 with 2 rocks each and head to the play ground.
Each Pax does one of:
– Wonderbra, Deadlift-overhead press, Merkin, pullup x5. Pullups act as timer.
Rotate through 5 times for 25 pullups.

Part 3:

Head to the pavilion for everyone’s favorite Irkins, Derkins, and Dips (+ Bear Crawl). Crawler acts as timer and everyone rotates through 3x

Part 4:

Reverse burpee indian run (front Pax goes to rear, everyone does a burpee when he gets to back of line) 1/2 around fields. Regular Indian run back to courts

Mary:

Ain’t got no time for that.

Announcements:

Lots. Draper announced 8/12K races? Something something Holly Springs festival. Something something heartbreak hill. Something something. Hit him up on Slack for details 🙂

Slack is, you know it, back. Guys have been using it more and more. 2nd F lunch today, lots of chatter about the game, 3rd F postings. Please, if you haven’t checked it out (or you checked it out last year and stopped), give it a try.

QSOURCE
This is a biggy. We are going to make an intentional effort to do better at 2/3F in 2019. To that end, we’ll be joining with the rest of F3Nation in a weekly study of the “QSource”, a leadership / human development program. The 4 broad categories are Get Right, Live Right, Lead Right, and Leave Right.

Pikachu will be leading a group Tuesday mornings, 6:30 AM @ Starbucks (U-Turn location)
Breach will be leading Wednesday evenings, 8 PM @ CBC

Details will be, you guessed it, on slack. (and facebook too, but it’s the worst)

Prayer:

Many guys were lifted up during prayer. Focus on building our Shield Lock, the group of 1-3 other men who can hold you accountable because they actually know you. We’ll be talking about this more in 2019.

Exciting new thingarama:

You made it! Ok, exciting news. In 2019, we’re going to revive an old challenge and make it more awesomer. You remember breathtaker, right? That 25 pound lump of suck that some poor Pax picked up at Cletus COT and wore to 5 workouts the following week? Well, it’s baaaackkkkkkk.

But, this time, there’s a t-shirt. Pax who successfully wear Breathtaker to 5 F3 workouts (EC are not a workout, but other region AO’s still count if you can’t stay in SW) in a week (Sun-Sat, including Ground Pounder!) will get a shirt with their name (and all the other successful HIM names) at the end of the year. Names will be in order of completion of the challenge, so first week = first name. If you complete the challenge more than once, your name gets bigger (think word cloud).

“but wait” you might be thinking, “isn’t there going to be a mob trying to get their name on the shirt? How will we decide who gets to go next/first?”

Have I got great news for you. We will be auctioning off the next spot in the challenge every week. All money will go to charity (charities will be chosen throughout the year as part of broader 3F efforts). Bids start at $50. Bids will close at Cletus COT. Might have to call Shredder at Sheepdog to let those guys join in the live auction fun. There will be a spreadsheet posted online (ahem, slack) to bid ahead of time (even weeks in advance if you want to plan ahead). But, Cletus COT will always have a live option to bid more.

As a super added bonus/penalty: the pax who donates the most over the course of the year gets to keep Breathtaker. Put it on the grill of your truck, mount it on your shovel flag, or wear it to bed proudly every night (please don’t wear it to bed, or, like, ever again). Heck, burn it for all we care, but you earned the right to do what you want with that thing.

So, who’s going to step up to the challenge? Who’s got the most breathtaker 5 packs in them this year? Who’s going to wear it FIRST (and who’s going to wear it LAST)? And, most importantly, what kind of impact can SouthWake have with a $50+ donation every week?

It’s an honor and a joy to be part of this crew. Let’s go past the magnet (1F) in 2019, get even past the glue (2F), and start building some dynamite (3F).

Slide Rule OUT

U-turn

December 15, 2018/in U Turn /QIC: Skidmark
PAX: Doc, Full House, Psi, Warbucks, Wiggly

Warm Up:SSH, IW, Hillbillies, Frankenstein kicks
The Workout: Standard 5 mile loop
Mary: coffee
Announcements: its raining
Prayer: Full House ran 5 miles. Warbucks took it out.

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