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Leg Day at Ivan

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The third week of the fritter ended with three Pax joining the foundation.  This should be the last heavy leg day until we get through Wrightsville.

EC: Deadbolt, Pac-man, Mookie, Chips, Roger Roger, Wiggly

Warm Up:

Squatter Pyramid
Reverse Merkin
Mo’Rockin Night Club
Daisy Pickers

The Workout:

2 Rounds of the following:

30 Swings
5 Man O Maker
60 Jump Ropes
10 Each Side BriefCase
10 Each Side Halo’s to a Lunge
50 Jump Ropes
10 Each Arm Bent over Row
10 Each Leg Single Leg Deadlift
40 Jump Ropes
10 Double Arm Shoulder Press
10 Kettlebell Sumo High Pull
30 Jump Ropes
10 Each Side Side Step Kettlebell Swing
20 Kettlebell Deadlift
20 Jump Ropes

Mary:

LBC
Low Slow flutter
Homer to Marge
Baby Turkish Getups
LBC
Have a nice day

Announcements:

See Facebook or Slack Announcement section
Fritter Foundation shirt for sale to those who qualify.

Prayer:

Message:  “Be first.  Don’t wait for things to happen to you.”

Buford
Officer from Raleigh recovering from being shot
All first responders

Back in Black (Carpex QSwap 2018)

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Today is Thursday, January 17, and it’s time for SouthWake to head North and Q the ever-early Back in Black (5:15 start!)  16 Pax showed up on a chilly morning, 7 SW regulars + 1 FNG (pretty sure that’s 50% SW….just sayin!) .  A few minutes before kickoff, an emergency plan was discussed and a brief tutorial of how to properly do an Australian Clip Board & Nutcracker Merkin.

Hermes, Repeato, Straight Cash, Disco Duck, Peeping Tom, Light Bright, Staubach, Wiggly, Yoga Mat, Warbucks, Pikachu, Breach, Blue Water, Shut In, Slide Rule, you were all there.

And we’re off!

Emergency Plan:

In case of emergency, we’ll load up in Hermes’ truck, 2 men in back with downed Pax, 1 passenger calling 911, and Hermes driving us to Wake Med just up the road.  Shut In would take over if Hermes is down.

Warm Up:

Quick lap around the small lot.  SSH & Imperial Squat Walkers in Cadence to get loose.

5x Bobby Hurleys, then 5x Blue Devils (add a Turkish Getup to a Bobby Hurley…the Flop really captures the full Duke experience).  In a surprise to all involved, Shut In and Hermes opted to actually do the exercise rather than stand and watch this year.

Circle up, all Pax do SSH while we introduce ourselves and pick 1x Burpee or Blue Devil.  YHC is sorely disappointed more Blue Devils were not chosen, but if the Pax wants to start the day with 16 Burpees, so be it.

The Workout:

The goal of all SW Q’s when we come to Carpex is to work hard enough to slice through the mumble chatter.  YHC figured the best chance of that was a mix of running and lots and lots of Burpees + Blue Devils.  If you can’t breathe, you can’t chatter 🙂

Indian run to the larger lot and group in 4’s by speed.  YHC got there early and set up 10 Traffic cones, zig-zagging the entire lot.  Pax would run the long way to the next cone, do the workout, bear crawl around the island, work out, then run.  Repeat until reaching the far side.  The 10 workouts were, in order:

  • 5x burpees
  • 10x Nutcracker Merkins (one pax bench presses the other’s ankles, 2nd pax doing merkins…watch your nuts!)
  • 15x Australian Clip Boards + 5x Burpees (ACB: 2 pax (the clipboards) form a platform by grabbing wrists; 3rd pax does upside-down rows (australian pull up))
  • 10x Blue Devils
  • 5x Double Merkin Burpees
  • 5x Wide, Diamond, Military & Regular Merkins
  • 15x Australian Clip Boards + 5x Burpees
  • 10x Blue Devils
  • 5x Burpees
  • 10x Nutcracker Merkins

When finished, loop back and pick up the six.

At this point, YHC made a tactical error.  I should have just repeated the lot workout, but I was told there were rocks and didn’t want to be accused of being boring.

Thang Pt 2:

Indian run to the rocks (farther away than I thought).  Grab a Vanity Rock….Pikachu is very vain…. for a set of 16’s with WonderBras + Curls.  We made it about 5 rounds in before having to audible away due to time.

Indian run back to the lot, clean up the cones, and Jailbreak to start

Mary:

5 mins of Yoga stretching followed by 25x Pickle Pounders

COT Proof:

COT Video

Announcements:

2.0 Dad’s workout Saturday; Looking for big turnout next Friday for Arena in DTRaleigh; QSwap ends tomorrow!

Prayer:

Ausfart, Buford, Crab Legs, Mission Trip, family

 

9/16 went for Coffeeteria.  I look forward to QSwap all year, was a great two weeks guys!

Globo Gym Rates Increase

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PAX:

Deadbolt, Wiggly, UTI, Foghorn, Peeping Tom, 187, Mookie, Particle Board, Pablo, Puddles, Rut, Straight Cash

Warm Up:

Most in attendance started their warm-up within the confines of their motor carriage, while Peeping Tom endured the dry winter air and ran to the CoP. At 5:30 AM we dashed around the block and fell back into the CoP. From there we slow-rolled through SSH, Hill Billy’s, and Good Mornings.

The Workout:

(5:38 AM) Broke into 3-4 man accountability groups a mosied to a centrally located island. In our groups, we did 3 rounds of  “4-Corners” consisting of 10x Squat Jumps=>Lunge Walk=> 20x Turkish Getups => Bear Crawl  => 10x Burpees => Lunge Walk => 10x Merkins => Bear Crawl…

 

On the back stretch of each round we remarked how impressive we must appear to onlooking grocery shoppers and Average Joes alike. This abruptly ended when an elderly women passed in front of the group cautiously remarking “I thought you all were a bunch of zombies.”

Mary:

(6:10 AM) Repeat of the warm-up jog on Sunset and Holly Springs.

 

Announcements:

  • BRR hangout Jan 22 – Black Dog Bottle Shop, info on the Facebook and the Slack
  • QSwap continues this week with SW in Carpex.

Prayer:

Pray for the shot Police Officer in Raleigh and newly shot trooper in Wilson and their families.

Is Lipstick a Super Hero

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Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.

Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.

10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark

Breathtaker present

Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.

The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.

Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.

Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.

Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover

Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.

Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.

Q took the group out in Prayer.

Catnip

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#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.

Friday Fun Run

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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.

Paradise City

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7 Pax converged at Paradise City for the weekly beatdown. Workout started promptly at 5:45 and ended precisely at 6:30. Not a wasted minute.

EC: Cowboy, Skidmark

Yoga: Sliderule, Wiggly, Crosby

Warm Up: Start mosey around the Ting loop doing some ass kickers and high knees. Periodic stops to do 20 SSH, 10 IW, 10 Hillbillies, 15 cc Mountain Climbers, and 15 cc Good mornings.
The Workout:

Stayed in the lower parking lot. Pax did a 3 or 4 man indian run for the workout.

  • Corner 1: 5 Turkish getups
  • Corner 2: 5 Turkish getups, 10 lunges
  • Corner 3: 5 Turkish getups, 10 lunges, 15 brokeback
  • Corner 4: 5 Turkish getups, 10 lunges, 15 brokeback, 20 squats

Mary:

  • 20 Count LBCs
  • 10 Count Homer to Marge
  • 10 count homer to marge right leg up
  • 10 count homer to marge left leg up
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Parker Peters 5 count
  • Hold plank 10 count
  • Right arm up 5 count
  • right arm up right leg up 5 count
  • Left arm up 5 count
  • left arm up left leg up 5 count
  • Peter Parkers 5 count
  • 10 merkins

Announcements: 

  • Q Source starting in January. Currently 3 options in South Wake.
  • Breathtaker challenge starting in January. Pay to play.
  • Boy George doing the heartbreak/soulcrusher challenge on Saturday. Will have him post more details.

Prayer: 

  • Ausfart
  • Wiggly’s son suffered a concussions
  • Brexit’s friend and family
  • Cowboys’s friend
  • Hasselhoff’s co-worker
  • Those that continue to suffer with loss this time of year
  • Many more unspoken

Twinkle and Shimmy

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18 PAX for a KG beatdown. Lots of visitors to South Park. Making new memories together, how sweet. Lots of mumble chatter today but YHC let the boys cut up some. Let’s play!

Warm ups:
Black snake run around track and rec center ending near court.

-Stretches
-Squatted morracan night club into overhead claps into out front claps x10 IC each
-Deconstructed burpees (10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, 10 up jumps) put it together for 5 oyo burpees proper form
-Jump lunges x10 IC
-Carolina dry docks x10 IC

Grab 3 rocks total for exercise
Circle of American Hammers with rocks
-pax sits in circle facing out. Passes 3 rocks around circle while doing AH. YHC haults, rest, R&R other direction

Mosey over to agility ladders

Ladders: 2 groups at opposite sides
one man does ladder down, burpee at end, turn around come back. Q will call ladder exercise down and different one back
PAX does called exercises AMRAP until group is complete
Rd1 Worst merkin ever
Rd2 Prisoner squat
Rd3 Nipplers

Cones – partners meet in middle, run opposite of each other doing cone pattern to other side of circle for back broke merkins x10 and switch (back broke style is the bottom man does the merkins with partners planked feet on top of upper back causing resistance) 3 rds for total of 60 reps per person

Mary
X-men ups x10 
J-Lo’s x10 IC
Exaggerated LSF x10 IC

Verse: 2 Corinthians‬ ‭9:15
“Thanks be to God for His indescribable gift!”
Take time to remember the true meaning of Christmas and share with our families. We focus on gifts for others but we should be focused on the only gift given to us that matters, Jesus.
‭‭‬
Announcements
Lots of options on Friday, Q sign up sheet, WB training, Q school video/link, Frey Daddy run to support healing transitions, Wolfie help

Prayer request
DD family, Ausfhart, Crab Legs, R-22‘s teacher friend, Chip’s co-worker died right after retirement. 

As always, great to be a part of such a fine group of HIM. Hope you got your monies worth today. 

BS out

Snake

Glow Ball

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Dawgpound posting for Blue Hen


Warm Up:

The Q welcomed the two FNG’s (Tailpipe and Homie) to the group, short disclaimer, and then it was time to get moving.  After a few up and down running the hill near the basketball court the PAX were lead to the Salmander HSHM Finish line ramp.

  • Boat Canoe X 20 (Fan Favorite)
  • Little Baby SSH X 20 (The old Q had some low mumble chatter about winging the Q… c’mon man you know better)
  • Good mornings X 20
  • Merkins X 20

The Workout:

From the bottom of the ramp broad jump burpees were called out.  An audible was called to stop half way and run up to the top of the ramp.  Plank hold for the six and we were off to the wall.  People’s chair Indian run for one round and then a group run down to the basketball courts.

Everyone got in groups of three while the Q ran to get a glow soccer ball out from the bush it was hidden  in prior to the start of the fun. When Q’ing I enjoy trying out new things.  Crab soccer was a success and the PAX has enjoyed Ultimate Frisbee so Glow Basketball made sense to introduce.  The PAX dived into three groups.  Group one would run around Ting park.  Stopping at the bottom of the ramp for 10 burpees, top of the ramp 20 merkins, and top corner 10 more burpees before returning to the courts.  The other two faced off on an intense game of Glow Ball.  Rules: Double full court (either basket on each side counted), no dribbling or running with the ball, if the ball hit the ground, everyone did a merkin and the other team got the ball, if a team scores, the other team had to do a burpee (there were not many scores).

Observations from Glow Basketball: 1. The Southwake Pax have very limited basketball abilities 2. Dawgpound brings the intesity just like Ultimate 3. The SouthWake Pax can’t jump 4. Playing basketball in the dark makes it very difficult to know what team you are on 5. Emeril should stick to hockey.

After each group did their run around Ting park that was a wrap with 10 minutes for Mary and COT.

Mary:

6 inch leg hold (10 count) right into 33 inch leg hold (10 count) right into 45 inch leg hold right into American Hammers (10 count) right into Freddie Mercury (10 count) right into boat canoe (10 count).

Announcements:
Prayer:

It is always an honor to lead this group.  Prayers were lifted for CrabLegs, Ausfart, and those unspoken.

Dauber “The Magician”

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After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows. 

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s. 

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.