“We’re working Here”

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Warm Up:Mosey to Playground

20 SSH in Cadence
The Workout:

10 SETS
Pull ups-5
Merkins-10
Squats-15
American Hammers-20
LBC-25

FIRST TO SET 5
Pause for 5 Double Merkin Burpees OYO
Continue

FIRST TO 10
Pause for 5 Double Merkin Burpees

Finish with the 6

Mosey to white fence John Deere called it 5/10/15 up N back D’erkins
Mosey to other end of Soccer fields
10 star jumps together
Mosey to pavilion for 16 dips in cadence
Mosey to the tennis courts for some sprints
Sprint to the fence 20 squats back to fence 10 M’erkins
Back to fence 20 LBC back to fence 10 Turkish get ups
Back to fence 20 Peter Parker’s  back to fence
Wheel barrel half way 10 M’erkins finish to fence & switch
Bear crawl to fence & back

Routine Mumble chatter from Carpex Spectator AirSoft throughout..

Mary:5 count from each person
Diamond Merkins burpees
Plank
Homer to Marge
Pickle pounders
Wide M’erkins
Break dancers

Announcements:Bottle share at Pikachus Saturday @ 7

Crosby is at My Way that night @ 9

Holly Springs Half Expo Thursday @ 5

Holly Springs Half 11/17 if you aren’t running show up for some support!

 

Prayer: Kubota has a job interview Monday

All of us to be better Fathers, Son’s & Husbands

In the cover of darkness… No yard is safe…

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EC: You know, because there are always over achievers like Skidmark, 187, and Nemo.  Checkout Strava and send them kudos

Warm Up: Side Straddle Hops, Arm Stretching, Good Mornings, Imperial Walkers, Hill Billies

The Workout: Holly Springs Half route to the corner of Holly Springs Rd and Main.  Then – return back to the start. 6 miles for most

Mary: Skidmark handed out HSHM F3 Edition shirts, 187s (bikini cut) was special and apparently so was Deadbolts (3D)

Announcements:. Normal route for UTurn this week.  Kenny’s Grave Tomorrow.  HSHM a week from Saturday

Prayer: Lipstick shared about his boss’s 12yr old son diagnosed with Leukemia after Halloween.  Undergoing treatment with a positive prognosis.

The World Is Flat…..

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Special guest appearance by ‘The BUTT JOINT’

What was up with all the orange haze over towards Bass Lake? Conclusion, the world is flat and the orange haze must be England celebrating Guy Fawkes Bon Fire Night……

John Deere doubling down with pre Murph EC…. Shredder and ‘The Butt Joint’ both getting EC runs in from and too home.

Dusty getting super strong, completing all 20 sets of pull-ups unaided…. it only takes a few weeks of showing up and practice

Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: 2nd Mile
Announcements: none
Prayer: unspoken.

Rainy Day at PC

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EC: Cowboy, Dawgpound, Emeril, Skidmark, Yogurt

Warm Up:

High Knees
Butt Kickers
Karaoke
SSH
Imperial Walkers
Hillbillies
Quick Feet
Good Mornings
Frankenstein
Merkins

The Workout:

Tunnel Dora:
Partner A does and exercise while Partner B run to the short end and back

100 Merkins
150 Cadence Count Balls to the Wall
200 Squats
250 Cadence Count Preacher Chair
300 LBCs — People started but didn’t finish

Ran to the bottom of the ramp to simulate the final push in the HSHM.  Did 10 Star Jumps and sprinted up the ramp.  Came back for the 6th

Mary:

Good Mornings
Right foot over Left
Left foot over Right
Pull Left Leg to Butt
Pull Right Leg to Butt
Groin Stretch Left
Groin Stretch Right
Legs Spread and Stretch

Announcements:

There is some race in 12 days that a few guys are training for.
Uturn will go back to the normal 5 mile loop this Saturday for Tappering

Prayer:

M4L’s Buddy who’s wife and daughter were in an accident.
Crablegs

Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.

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Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run.  If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.

Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10

The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…

100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33

As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS.  Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.

Mary: Stretches oyo

Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…

Prayer: Dauber took us out in prayer.

Feel’n the Burn

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Happy Feet then bear crawls around the parking lot X 2

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Overhead press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, and Supermans

Announcements:

Speed for Need tomorrow at 7AM.

Prayer Requests

Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.

Wafers

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Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

Upper Body Kettlebell to keep those legs fresh

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Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family

Sheepdog- Pressure’s on!

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Pax on 4 learned a new type of pain this morning; Norm,  Martini, Dovetail, & Shredder

Warm Up: Dovetail took the warm-up with some dynamic stretching, sumo squats with a twist, Carolina Dry Docks, squats with knee raise twists, Indian run to the back, and a cool breathing core drill.

The Workout: striking (160 total), wedging, dips, lunges, erkins (wide, military, diamond) – 2 sets,  step ups w/ knee raises, Frankensteins, and pressure point manipulation (cheek and Horse Bite).

Announcements: HSHM prep run on Saturday, CSUP in Dec.

Prayer: Martini’s mom’s health and new baby on the way.

Lite Legs Heavy Arms

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EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC,  Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long.  Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps.  Lucky thought that was super easy so next we did the Merkin Shuffle.  Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips.  We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken