Outsourcing the Q

We were discussing the F3 Workout Deck at lunch last week and MaBell asked if it had come to this…outsourcing the Q to a deck of cards.  Yes…yes, it has come to that.

 

Warm Up

-Good Mornings (10)

-Helicopters (10)

-Sir Fazio Arm Circles (10 and 10)

-Imperial Walkers (15)

-Moroccan Night Clubs (15)

 

The Thang

We moseyed to the SuckBricks and then dealt 5 cards to each PAX, including jokers, so that left another 9 cards undistributed.  We got through 4 rounds for a total of 36 exercises.

In no particular order, although it felt like we did about 8 Merkin-ish exercises in the first ten cards:

AH – 100 Side Straddle Hops

5H – Karaoke to the midway point and back

6H – Backward Run to the midway point and back

8H – 18 Squat Thrusts (Burpees without the Merkin)

9H – 19 High Knees

10H – 20 Butt Kickers

JH – 25 Plank Jacks

QH – 25 Burpees

KH – 25 Mountain Climbers

AC – 100 Flutter Kicks

2C – 12 WWII Situps

4C – 14 Heels to Heaven

5C – 15 (each side) Oblique Crunches

8C – 18 Luges (core exercise sort of like a V-up)

10C – 20 Rosalitas

JC – 25 Shoulder Taps

KC – 25 American Hammers

AD – 100 Arm Circles

2D – 12 Hand Clap Merkins

3D – 13 Chuck Norris Merkins

4D – 14 Carolina Dry Docks

5D – 15 Hand Release Merkins

7D – 17 Derkins

8D – 18 Merkins

10D – 20 Incline Merkins

QD – 25 Diamond Merkins

KD – 25 Merkins

AS – 100 Calf Raises

3S – 13 Wojo Squats (Bobby Hurleys)

4S – 14 Alternating Side Squats

5S – 15 Standing Lunges

7S – 17 Monkey Humpers

8S – 18 Backward Lunges

9S – 19 Low, Slow Squats

JS – 25 Smurf Jacks

Joker #1 – 25 Hello Dollies (PAX chooses exercise and number)

 

Didn’t get to:

2H – Sprint 200 meters

3H – Sprint 300 meters

4H – Sprint 400 meters

7H – Bear Crawl (Q sets distance)

3C – 13 High, Slow Flutter Kicks

6C – 60 Second Low Plank Hold

7C – 17 LBCs

9C – 90 Second High Plank Hold

QC – 25 Freddie Mercuries

6D – Wide Arm Merkins

9D – 19 Ranger Merkins

JD – 25 Dips

2S – 12 Bulgarian Split Squats

6S – 16 Jumping Lunges

10S – Lunge Walk for 100 meters

QS – 25 Monkey Humpers

KS – 25 Squats

Joker #2 – PAX chooses exercise and number

 

Mary

-None

 

Count-a-rama:  9 PAX

 

Announcements: 

-Raleigh Triple Down – this Saturday, October 6th, at the NC Museum of Art on Blue Ridge celebrating 4 years of FiA Raleigh – 0600-0645: Ruck (Quickhatch), 0645-0745: The Crick (F3), 0745-0750: Water Break, 0750-0850: Flight Deck (FiA), 0850: CoT.  **Reminder, this is at the NC Museum of Art, not at Brier Creek.

-Tunnel to Towers 5k – rescheduled to Saturday, October 13th – Corner of South White Street and Elm Street.  Registration is $35 ($45 the day of the race) and includes timing bib and t-shirt.  Details at www.tunnel2towers.org.

-Carpex Odyssey – Saturday, October 20th, 0600.  Place still TBD.  The sign up link is on the front page of www.f3carpex.com.  This is Carpex’s version of The Mule and The Bull.

-Carpex Triple Down – Saturday, November 17th, at Bond Park – 0545-0625: Ruck, 0630-0730: Phoenix (F3), 0800-0900: MoneyPenny (FiA).  Do one, two, or three (all are co-ed) and then share in some fellowship afterwards with pastries, juice, and bacon.

-Spartan Beast – Saturday, November 17th, 1015 – Join Floppy and Boingo’s team.  $195 for open wave.  Details at www.spartan.com.

-White Street Brewery evening runs on Tuesday nights – 7 pm – 3-mile and 5-mile options

 

Good work, men.  Remember, if no one signs up to Q…the deck is waiting.  It was an honor to lead you this morning.


QIC: Spit Valve
Workout Date: 10/02/18
The PAX: Cricket, Curdle, EKG, Frosted Flake, McDreamy, Otto, Rio, VHS, YHC Spit Valve

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