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.
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
3 brave souls came out for a chilly workout
Breach, Dawhpound, and Buford
Warm Up: Mosey around the school parking lot to the side lot for 20 count reps of Imperial walkers, Hillbillies and Good Mornings
The Workout: 3 & 1/2 rounds of pain with rocks
15 Thrusters
10 Goblets Squats
10 staggered Merkins on the rock (5 Each arm)
15 Rock Swings
20 Rut Roohs
10 Rock deadlifts with a full clean and press
15 Big Boy situps
20 Knee to opposite elbow mountain climbers
Run around the side parking lot between rounds.
added 100 Side straddle hops for fun
Mary: Throw rocks back a mosy back to the front parking lot
Announcements: Holly Springs 1/2 on Sat
Prayer: Continue to be thankful and to reach out and support each other.
The Big question was “What is the bright Star in the sky?”. Did Cletus see it too? It may have been hard with all those broke back mountains. It also looked like Flannagin was at Cletus. Did he not get the memo that today is Friday not Tuesday. Back to the Star in the sky we are not 100 percent sure what it exactly it was. After loading the Sky Walker App after the workout we still don’t know what it was. I know I shouldn’t be ending sentences with was, but ehh. I’m going to say it was a UFO.
Music Playing was Dawgpounds HSHM Mix. This includes a lot of Alternative Music. Miley Cyrus did sing “Party in the U.S.A”.
Warm Up:
Quick run around the soccer fields
The Workout:
Stretching to get limber for the race
Another Quick run around the soccer fields
Mary:
More Stretching
Announcements:
HSHM tomorrow. Everyone Good luck
Prayer:
All the runners tomorrow
EC: Yogurt and 187 (Slide Rule started late and was almost ran over)
Warm Up: Jog to east parking lot – SSH IC x 30, Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins. Jack Web’s 1:3 to 10. Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!
HSHM info: COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).
YHC made the trek down to Kenny’s Grave for a promised Midget 4 Life beat down knowing he would have to leave early for a social obligation. The conditions were awful (cold and rainy) and promised to drive a small turnout, but YHC didn’t know just how small.
Sitting in the parking lot with 2 minutes to go there were only two cars – YHC’s and 16 bit. 1 minute to go both got out and consulted and at go time the decision was easy – we began running the parking lot to warm up.
Warm Up:
2 Parking lot laps
The Workout:
We went under the shelter for some do-si-do, alternating calling exercises. It went something like this:
SSH
Good Mornings
Michael Phelps
Dips
Dirkins
Alternating lunges
Alternating step ups
Mountain climbers
Roman situps
pickle pounders
WWII
homer to marge
planks
balls to the wall
irkins
squat holds
Mary:
In the workout
Announcements:
Holly Springs Half
Prayer:
Noah’s Ark, Crab Legs