When the Q sheet for Raleigh’s newest AO, Vatican City, went live I was quick to grab the first Q slot after the official opening. I mentioned my upcoming Q to a PAX at Carpex’s Rush Hour this week (Prodigal, I think), and he asked if the workout stayed in the parking lot. Knowing that Vatican City was close to both Raleigh’s first AO at Pullen Park as well as NCSU’s Centennial Campus, I felt obliged to go off campus this morning. With rain in the forecast, I scouted out the closest parking deck on my way in and decided some 7-11s would help fill the hour.
Warm Up:
Check for FNGs (1), give the mission and disclaimer, and warm up:
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x10 IC
Imperial Walkers x20 IC
Sir Fazio Arm Circles x10 IC Forward, x10 IC Reverse
Monkey Humpers x10 IC (Good chuckles from Tent City’s 2.0s on this one)
Standard Merkins x10 On My Down (OMD)
Mountain Climbers x10 IC
Downward Dog calf stretches
World’s Greatest Stretch
Main Event
1) Mosey to parking deck with ramp for 7-11s (Elevens with 7 reps of another exercise each pass through the middle). Start with one merkin at the base of the ramp, 7 Little Baby Crunches (LBCs) at the top of the ramp, and 10 Star Jumps at the base of the ramp to the next level. 7 LBCs at the same spot on the way back to start. Continue through a full set of 11s.
2) Mosey to next deck for Rack Em Stack Em: 1st corner 10 Carolina Dry Docks, 2nd corner 20 Sumo Squats, 3rd corner 30 WW1s, 4th corner 40 Reverse Lunges. Gazelles asked about unstacking on the way back. I initially declined due to time, but realized this would be a great way for the gazelles to do a little more while the pack caught up.
3) Mosey back to start for Mary, picking up the six at the end.
Mary:
Dying Cockroach x20 IC
Homer To Marge x20 IC
Freddie Mercury x20 IC
Have A Nice Day
COT:
8 PAX
Welcome FNG Bauer (works in Crisis Managment), friend of Gretzky.
Prayers for Sweats and MSweats for baby on the way; prayers for expectant parents with a miscarriage; prayers for expectant parents with a stillborn; prayers for Coco Crisp; prayers unspoken.
YHC took us out
Naked Moleskin:
Vatican City is a great AO with lots of options off-campus: Centennial Campus, Dorothea Dix Park, and even Pullen Park.
Your Humble Correspondent took full advantage of a new AO with PAX mostly new to F3 to explain the difference between WW1s and WW2s. YHC also gave a Dying Cockroach demo based on the F3TV video on YouTube.
T-claps to Gretzky for bringing out Bauer, and T-claps to both for showing up to Big Ed’s afterwards. They ended up having to sit at a separate table, but it was good to see their interest in the 2nd F. Bauer lives in Morrisville, so Carpex might be seeing him some in the future.
This was my seventeenth #F3Q21 #2021Challenge Q. Next stop is The Carl on 3/1 (Monday)
-Pigpen
QIC: Pigpen
PAX: Bauer (FNG), Boitano, Gretzky, Houdini, Pigpen, Strider, Sweats, Useful Engine
Workout Date: 02/27/21
