If the Good Lord’s Willin’…

F3 Raleigh has responded very well to the 2020 Q Challenge. So well, that finding a Q slot before April has been very difficult. When word went out on Twitter that Flood Zone’s scheduled Q was under the weather, I quickly volunteered.
The storm system which came through the afternoon prior had me wondering if Flood Zone would live up to its name.

Warm Up:
-Mosey around parking lot, up the stairs to the top deck, circle up
-Side Straddle Hops x20 In Cadence (IC)
-Good Mornings x10 IC
-Imperial Walkers x20 IC
-Sir Fazio Arm Circles forward x10 IC
-Sir Fazio Arm Circles reverse x10 IC
-Wind Mills x10 IC
-World’s Greatest Stretch w/ Pigeon Pose variation

Main Event:
-Mosey over to Macy’s end of the upper deck for Rack Em Stack Em:
—From starting corner, run to 1st corner, 5 burpees OYO, return to start. Plank hold waiting for the six.
—Run to 1st corner, 5 burpees OYO, run to 2nd corner, 10 merkins OYO, return path to start. Plank hold for the six.
—Run to 1st corner, 5 burpees OYO, run to 2nd corner, 10 merkins OYO, run to 3rd corner, 15 LBCs OYO, return path to start. Plank hold for the six.
—Run to 1st corner, 5 burpees OYO, run to 2nd corner, 10 merkins OYO, run to 3rd corner, 15 LBCs OYO, run to 4th corner (start) for 20 squats OYO, return path to start, plankhold for the six.
-Mosey to top of ramp for 7s. Start with 1 hand release merkin at the top, six star jumps at the bottom of the ramp (just the next floor of the parking deck). Progress through the entire series to complete the 7s. Cinderella led the early finishers in extra work while waiting on the six (YHC).
-Mosey to the car bridge over Crabtree Valley Ave to Stablewood/Edwards Mill, down the hill back across CV Ave, over the pedestrian bridge (the water was very high!) and circle up in the smelliest part of the parking deck.
-Mosey back to start for Mary.

PAX-led Mary. YHC started with Alternating Lats LBCs (as Cinderella pointed out, Freddie Mercuries without moving your legs). Wax On: WW1/2s, Spin Class: Low Slow Flutter, Man Ram: Frog ??? (Can’t rememeber the name he used, similar to Boat/Canoe), Cinderella: Homer to Marge (I think), Katahdin: American Hammers, Java: (I can’t remember), Hoffa: Merkins, Vortex: Diamond Merkins, Hi Life: Reverse LBCs, Ringwald: Box Cutters (I think), My Precious: Pickle Pounders.

12 PAX. Step up for the 2020 Q Challenge! Prayers for Overdraft, Archetype, Crab Legs in SW Wake, cadets at the Citadel, other prayers unspoken. Mule on 3/14. F3 Raleigh Ski Day Trip 2/28, see Katahdin.
Happy 8 years in the Gloom, Cinderella!
I’m embarassed to say I can’t remember for sure who took us out.

Naked Moleskin:
This was my second #F3Q20 #2020Challenge #WittyHashtag Q. I was slow to start, and the Q sheets were already filled up for the first few months! I was hesitant to take on a “high tempo” boot camp, but the challenge has me stretching myself so when the opportunity presented itself, I took it. Thanks again to Cinderella for managing the fast kids when they finished early.

I’ve been considering no longer writing backblasts, since few, if any, read them. The time it takes to write a BB is pretty much another Q. I did a little research (okay, I asked Chong Li for a history lesson) and backblasts used to be an integral part of post-workout communication. PAX would read, comment, and respond to each other on the website. Nowadays, other forms of communication have taken its place, whether it’s Twitter, group texts, Slack, or some other medium. I was going to skip this Backblast, then saw Baby Bell’s BB and decided to give it one more shot. Maybe we can make these interesting again.


QIC: Pigpen
Workout Date: 02/07/20
The PAX: Cinderella, Hi Life, Hoffa, Java, Katahdin, ManRam, My Precious, Pigpen (YHC), Ringwald, Spin Class, Vortex, Wax On


  1. Baby Bells

    I’ll read yours if you read mine! Twitter definitely seems to be where it’s at for most communication, but I like reading longer form recap.

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