2 pack making 6 packs
Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]
Who’s Carey?
In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”
- Must be the hair.
Preview run this morning of the 1/2. Various distances. Good work men.
Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Guest-Guest-Guest DJ
Emeril was supposed to be guest DJ. He didn’t show. The backup guest DJ was supposed to be Midget and he didn’t show. Thank you Apple Radio station Rock Workout.
Warm Up:
Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers
The Workout:
100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
50 Kettlebell Swings (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
25 Kettlebell Swings (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
15 Midget Love Handles
20 Tricep Presses
20 Midget Love Handles
20 Tricep Presses
30 Frog Jumps
25 Frog Jumps
Mary:
Leg Stretching this Q needs to run tomorrow
Announcements:
Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order
Prayer:
Crablegs
Clay
Eastern Carolina
Cletus BB
15 Got Stronger
Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot. Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat. Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end. We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD, Clay, Crab Legs, Unspoken
I’ll make you a mountain racer
Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC
The Workout:
Partner up – size doesn’t matter – for DORA. Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.
Some mumble chatter about not being able to run home while we were doing squats. Just wait, there’s more!
5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish. They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg). If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg). If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down. If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.
Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html
Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC
Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000. Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0
No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness. F3 will begin at 6:30, run club at 7:00. Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.
Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!
Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone. Take a rest if needed. It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!
YHC took us out, it was an honor to lead you men, great work!
Hill Climb
Paxof 17 Double D, 187, Gump, M4L, The Natural, H1N1, Mezzi,Fedex, Fonzie, Dumbo, R22, Modify,Picachu, Farva, Doc, Beater, LED
Warm Up:
jog around court’s to concession stands, 20 SSH, 20 good mornings, 20 cotton pickers, 20 imperial walkers, 20 hill billys, 10 burpees.
10 step ups on each leg at wall, 20 monkey humpers
The Workout
Paired up. One Pax got a rock while others held plank at end of parking lot. One did barley crawling to half way while the other did lungees. Switch and finished at bottom of hill.
Pax with rock did 21st of curls while other climbed hill and did 7 erkins, derkins, and dips at top. Pax switched
Pax with rock did 7 rows, 7 row to squat, and 7 rows to a squat and then overhead press while partner climbed hill and did 7 erkins derkins and dips. 3rd exercise was 20 tri extensions and repeated hill climb
Mary:
20 American hammers,20 lbc, 20xic low slow flutter, 20 pickle pounders, 20 Homer to marge,20 box cutters, 20 Peter parkers all IC
Announcements:
csaup cary, hshm practice run Saturday 6am at ting, Reminder to check your health even when you think your in good shape cause you are posting. Annual Dr checkups.
Prayer:
Double D family and father. loss of Pax in Atlanta during workout
Hills make me horny….
EC Credit to Skidmark and Crosby
Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting
This may have been the first week with no pit-stops in route.
Announcements: U Turn will be from Ting at 630? Check back on web for final decision. Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer: Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday
More LBCs than Squats?
Warm Up:
Normal lap around parking lot and onto Sunset Lake Rd. We did karaoke up to the light while UTI took the crown on the new Cobra Sunrise Strava segment.
Circled up by the flag and did the following:
Moroccan Nightclubs IC x15
Imperial Walkers IC x15
Hillbillies IC x15
Frankenstein Kicks IC x15
The Workout:
Mosey over to the Urgent Care parking lot across Holly Springs Rd
Partnered up for Burp Back Mountain
Mosey over to the Dollar Tree drive thru
Partnered up for Chicken Peckers and People’s Chair
Done IC 30, 20, 10 – switching each time
Mosey over to parking lot by the Dry Cleaners
Partnered up for Dora (modified 1,2,3)
Partner 1 did lunges to the 2nd tree and back
Partner 2 did 50 merkins, 100 squats, and 150 LBCs
YHC didn’t realize that usually Pax do more squats than LBCs.
Mary:
Circled up and did the following:
Boat Canoe IC x10
Russian Hammer IC x10
Homer to Marge IC x15
Announcements:
South Wake Beer Mile 10/13 @ CBC
New shirt design coming for HSHM?
Carpex CSAUP date?
Prayer:
Crablegs
Tea Time: So many Murph FNGs
Must have been the cooler evening, several PAX member breaking their virginity attending Tea Time!! UTI, Dusty, The Natural….. even Butt Joint made a guest appearance. Skid Mark, Shredder, Pikachu and John Deere also there for the games
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins (last 5 sets diamonds optional) 300 squats. PAX modify as needed.
Mary: 1 Mile
Announcements: Beer Mile Oct 14? CSAUP October 20? (Yea probably got both dates wrong)
Prayer: Crab Legs, and good words about personal health… if something does not feel right get it checked out, morbid thoughts but is your life insurance and disability up to scratch….. Skidmark took us out.
SSDD
21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.
Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.
Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.
The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.
Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.
Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.
Finish about 2.3 miles total.
Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.
Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?