Warm Up: Leg Stretching, High Knees, Butt Kickers, Side Straddle Hops, Windmills
The Workout: We introduced Warbucks to the 5 miles of CROSSWAY! Got some HCs from 187 and Warbucks for the 2019 Blue Ridge Relay Team.
Mary: Who?
Announcements: Thanksgiving Convergance, Dec 15th CSAUP
Prayer: For those traveling, feeling down and out over the holidays, those overseas.
CMU, aka Cinder Block…..
PAX of 2 for Thunder this evening….
EC- Pikachu with a Murph, John Deere with 8.5miles
Warm Up: Both Pax already warmed up with EC….
The Workout:Mosey to top baseball car park, 5 Double Merkin Burpees at approx 1/4mile and again once at car park
Collect CMU already waiting… following exercises all conducted with CMU and in cadence:
20xcurles, 20x rows, 20xcurles, 20xrows, 10xCMU Chest throws across the Volley ball area followed with 10xSlams.
Block push/pull bear crawl for 10 parking spaces.
In Plank position, move sideways 5 parking paces to the right, pulling block with right hand, them 5 back with left (surprising killer!)
On Six, arms straight up holding CMU, 20xLowSlowFlutter, 20xchest press, 20xLowSlowFlutter, 20xchest press.
5 x Double Merkin Burpees
20xMerkins with hands on CMU Followed with 10count regular plank, 10count right arm, 10count left arm, 10count regular
On Six, arms straight up holding CMU, 20xboxcutters, 20xchest press. Back up on feet:
10xcurles, 10xrows, 10xcurles, 10xrows
Block push/pull Bear Crawl 10 parking spaces.
Partner Up (yea we had limited options for partner)leave CMU – Broken Wheel Barrow, 5 parking spaces right leg, 5 parking spaces left leg.
5 double merkin burpees.
leaving CMUs mosey back to tennis courts……
Tennis Courts Suicides (both courts including middle line)
Mary: 20xAmerican Hammers followed by Protractors (22.5/45/90/45/22.5) in cadence 20 count for each angle.
Announcements: CSAUP Dec 15th, Christmas Get To gether… Poll Open, 29th seems favorit, local TBD.
Prayer:Crablegs, Noah Ark, unspoken. Thank You Pikachu for taking us out.
26 pax showed up in slightly above freezing temp to give thanks for ability to workout
Warm Up:lap around tennis courts, 20 SSH IC, 10 good mornings IC,10 cotton pickers IC,10 fazio arm circles forward and reverse IC, 20 Ralph is IC, partnered up at middle of lot. Each partner worked their way to end of lot and back with 8 shuffles forward, burpee, 4 shuffles backwards, burpee, repeat to end and back to the middle.
The Workout:1 partner grabbed rock. All made way to bottom of hill. Cumulative did 100 reps of each exercise: rutroos, curls,overhead press, squats and 50 busdrivers, while the partner climbed the hill and did 5 erkins derkins and dips. Partner returned rock while the other ran around the tennis court, 20 count IC balls to the wall
Mary: 10 World War IC, 20 American hammers IC, 10 boat canoes IC, 20 mountain climbers IC, 10 pickle pounders IC, 7 count absolution IC, 20 count balls to the wall with shoulder taps IC, 20 mountain climbers In Cadenc
Announcements: Convergence at Kenny’s grave Thanksgiving Day 6 a.m.
There’s a Christmas party poll on Facebook Site Q is open if theres a volunteer.
M4L looking for guys to go down south and rebuild a house from the hurricane samage onDecember 1st meeting at Exit 319 on 40 I’m guessing.
Prayer: Noah’s Ark and crab legs health.
Safe travels for all over the holiday.
Be thankful for everything we have the ability to exercise our minds and bodies and
Warm Up: SSH ICx30
Imperial Walkers ICx15
Hillbillies ICx15
Fazio Arm Circles 10F/10B IC
The Workout: “Vacuum Cleaners” for about 5 rounds
Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)
Stuck around the Goodwill parking lot for “The Cooper”.
A few dips for the early finishers on the curb.
Mosey back, some PAX through the Xmas trees, to the flag for Mary.
Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs
Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.
HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/
Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon
Prayer: Those travelling for Thanksgiving and those that can’t be with their families. YHC took us out.
A strange Pakistani was hanging out in the little boys room when the Pax arrived. Silent and emerging from the darkness and giving out candy. Enough about M4L.
Lots of modification tonight.
Warm Up: 1st mile
The Workout: 100, 200, 300
Mary: good convo
Announcements: Turkey trot with HSRC on Thursday. No disney and meet at Kenny’s Grave at 0600. CSAUP coming up.
Prayer: shredder took us out
Pax of 2 for a cold, pre-HSHM workout. Dovetail and Shredder
Warm Up:light jog with various workout and stretching intermingled.
Mary:Ended working the core and more stretching.
Announcements: HSHM, raising money for Wolfe.
Prayer: spoken and unspoken.
Welcome Over Easy to the Pax. It was the first Paradise City post HSHM. I heard no one cursing the Finish line. I’m surprised. Who puts a half marathon finish line up a ramp. 16 Members came out to enjoy an at their own pace workout. The idea was to allow the Pax members that were not as soar to do more laps then the others.
EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)
Warm Up:
Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs
The Workout:
Partner up with an accountability partner. Start at the Guardrail run from there to the ticket office and back. Do the following exercises at each stations.
Gaurdrail: 10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins
Mary:
20 LBCs
20 Homer to Marge
20 Pickle Pounders
Announcements:
Pikachu is planning the South Wake CSAUP. Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC) Donate money instead of paying for a race. Derrick Davis 5k route
Convergence Thursday at Kenny Grave. Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china
Prayer:
Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.
Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.
It was 38 degrees, raining, windy and just about T-48 hours to HSHM. Would anyone show? Could this make for the most desirable and legitimate fartsack of the year? YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well. As we ran we talked about a reasonable over/under for number of PAX to post. We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over. We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.
Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms. Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA). We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs. We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run. Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep. Again, in the driving rain. We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA. YHC took us out in prayer and we headed for high ground.
The day after an incredible Holly Springs Half Marathon showing for F3 Southwake, 6 PAX decided to get up and begin the recovery process with a modified version of Any Given Sunday, while getting 2-3 miles with a side order of quality mumble chatter and much needed stretching. Arrived 7 minutes early and was quickly met by Double D, Skidmark, and Forceps. With a few minutes left before 6, Slide Rule and Cowboy rolled into Womble to make it an even 6 PAX for this morning.
Warm Up: Began with some lunge walks for 20 steps, then YHC wanted to get a head check to see if PAX were awake and called for high knees, which lasted for 1 high knee, and then transitioned back to lunge walks. Circled up for Imperial Walkers x12, Hillbillies x12, Air Squats x10 (IC), Fazio Arm Circles 10F/10B, Hacky Sacks x10, Plank Calve Stretches w\10 sec holds on each heel.
The Workout: Light jog on standard Cletus EC route for 2-3 miles, followed by Stretching and coffee\donut curls at Dunkin Donuts (2nd F)-where there was also a Blue Hen sighting.
Mary: Stretch-O-Rama: CP’s x10, Good Mornings x10, Windmills x10, Stationary High Knees x10, Frankensteins x10, Right Leg over Left\Left over Right for 10 counts
Announcements: CSAUP planning is underway for December (15th), Wrightsville Half Marathon Training starts this week- many PAX planning to participate-some doing Half, some doing Full Marathon, and some currently coordinating Relay Teams.
Prayer: Prayers for our brother Bufford. Continued prayers for Double D and his family. YHC took us out in prayer.