The Thunder Taper

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Thunder Taper Night…. thank you LIPSYNC,  Crosby, Kubota for braving the cold conditions and rough ass Q. Kudos to Shredder for coming for EC as a break from work

THE EC – Shredder, LIPSYNC, Crosby & John Deere  cranking out 5miles mystery run. 

Honestly I lost track of the work out… still sore from excessive Murphs…… we did a bit of everythang……. lots of dynamic stretches as promised, Rocks… rocks and more rocks….throwing rocks, Preachers Crosses with rock, chest presses with rocks, WW1 with rocks, squats with rocks, Plank Walks whilst dragging rocks, Low Slow Flutter with rocks, Box Cutters with rocks, Mercian Hammers with rocks…New Management Mandatory Double Merkin Burpees… Curb side shuffles, Curb side Merkins, 10 parking space crab walks, bear crawls, Wheel Barrow car park Merkins…. amongst other stuff I have forgotten. Oh…….. Indian run all the way from top car park to shelter……. then Donkey Kicks throwing in Balls Holds at random times….. Mary we did 10 counts all round, then 5 counts.. errrr Freddy Mercury’s, LBC, Carolina Wine Makers, Diamonds, Protractors, planks…..sorry forgot the others.

Announcements- Half, Expo

Prays – Kubota job interview, those who serve, safety/Injury for PAX running half, crablegs… personal request from myself on Immigration and my wife getting back to running after 18month injury.

Pleasure to lead…… 2ndF Tapline

HSHM Finish Line – Ramp Practice

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Warm Up:  Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).

The Workout:  As promised a 4 mile run.  Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St.  We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main.  On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand.  The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.

Mary:  We don’t recognize Mary at R4TJ.  Just not our girl.

Announcements:

Prayer:  Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks.  Still working with doctors to figure it out.

Todays “Ting Climb” segment report for those that care 🙂  Pikachu still hold the overall title but for today…

Sevens and Four Corners – Tapering at Possum Trot

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Warm Up:  8 PAX, including one 2.0, made there way to Fuquay for some tapering.  Jog around tennis court and proceeded to the snack shack.  Got the arms and legs warmed up with some Michael Phelps, Imperial Walkers, Hill-Billie’s, Cotton-Pickers, Windmills, Fazio-Arm front/back, good AMs and SSH.  Multiples of 7s were executed.

 

The Workout:  Dauber used the short wall for leg-ups, (7R, 7L) 7 derkins, 7 erkins, 7 wide merkins, 7 burpees, REPEAT; fit in some Balls to the walls (21 count) and wall LBCs thrown in for good measure.  Handed off the workout to LED who lead us to the tennis courts for “Four Corners”. PAX began with 10 burpees and then side stepped the long way to the end of the court switching up at the halfway point.  Added 20 mountain climbers to the 10 burpees.   Bear crawled to the next corner.  After 10 burpees, 20 mountain climbers, LED added 30 sec count Balls to the Walls.   Side-stepped/shuffle to the fourth corner and knocked out 10 burpees, 20 MC, 30 sec B2W, and 20 SSH in cadence (40 total).  Mozied to center court for Mary.

 

Mary:  Each PAX lead a 10-count core/leg exercise that included, squats, squat hold, standing LBC, monkey humpers, windmills, yoga stretches, etc.

Announcements:  Some kind of running event on Saturday, evidently there are a lot of PAX training for this and needed some tapering this week; course change; volunteer opportunity

Prayer:  LED huddled us up for prayers.  Injured PAX; up-coming hip surgery for Buford (Mike Edwards); spoken/unspoken.   Celebrated Messi for success in soccer on the pitch.

F2 at Stickboy.  The half century brothers bonded over breakfast beverages and were joined by Banana Seat who was carbing up discussing his injury.  Prayers coming your way enabling you to run on Saturday brother!

Always a pleasure and honor men,

Your co-Qs:  Dauber and LED

Peeping Yogurt

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Rain and cold weather from the night before must have doused the flames of attendance.  Two Pax posted to brave the pause in rain and 50 degree temps.  Woodcreek – 1  Wescott – 0.

Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment.  Circled up at the flag for:

SSH ICx20

Hillbillies ICx15

Imperial Walkers ICx15

Good Mornings ICx15

The Workout:

In the back lot near the flag, they seem to be getting ready for the Xmas trees as there was yellow caution tape extending across on both ends.  We lined up on one end of the tape and did the following exercises to the mid point and then the next exercise to the other end with the tape.

10 reps each of 2nd exercise at the midpoint, continue exercise 1 to the end and then mosey back to the beginning for 5 OYO burpees.

Bear crawls and squats

Lunge walks and merkins

Bear crawls and prisoner squats

Lunge walks ad wide grip merkins

Bear crawls and LBCs

Lunge walks and American Hammers

 

Mosey to Dollar Tree Wall

BTTW w/a 20 count down the line

People’s chair w/a 40 count down the line

BTTW w/a 15 count down the line

People’s chair w/a 30 count down the line

 

Mosey to Dry Cleaners Lot

Dan Taylor towards the flag

1 squat : 4 lunges

2 squat : 8 lunges

3 squat : 12 lunges

4 squat : 16 lunges

5 squat : 20 lunges

 

Jail Break to flag for Mary

Mary:

Boat Canoes, Pickle Pounders, and of course Turkish Getups!
Announcements:

HSHM is Saturday.  For more details surrounding group warmup and whatnot please talk to Deadbolt or Skidmark.  I believe there was also a post about this yesterday after Paradise City.
Prayer:

We talked about self doubt and how it can prevent folks from accomplishing their goals.  As brothers we should lift each other up and support one another whenever possible.  Yogurt took us out.

Pokémon Detective Pikachu

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PAX of 4 turned up for a very very wet Tea Time Murph. Due to weather and peoples desire not to get potentially injured or ill before Saturday’s Half Marathon the decision was made to conduct the workout all under the shelter will some modifications to make up for the running

Fair to say, everyone is sore… it was intense…

Warm Up: NONE
The Workout: in sets of 5, 10, 5, 20, 10 X 20

100 Bench Rows, 200 Merkins (last 50 Diamonds), 100 Monkey Humpers, 400 Squats, 200 SSH in Cadence

Mary: NONE
Announcements: Half on Saturday, see Skids Marks post. Bender Street (Crosby playing at the Thursday expo) John Deere getting proud of his Movember Tash. Prayer: Pikachu took us out…. thanks man….

22

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It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.

EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark

Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles

The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.

Moved to the ramp for 11’s with lunges and diamond meekins

Mary: 22 merkins led by Breach

Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.

Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.

Lest We Forget

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Pax of 3 for a Veterans & Rememberance Day Murph. It was a true to honor to workout on the 100th Anniversary.

John Deere, Crosby, Gumby (2.0)

Warm Up: 1 Mile
The Workout: 100pullups, 200merkins, 300Squats
Mary: 1 Mile
Announcements: none
Prayer: Unspoken, Remember all those who have served and are serving: Remember them all men, women & animals.

3 PAX, some Packs, and Pac-Man @Any Given Sunday

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Knowing that most of F3 SouthWake is in taper mode for HSHM and that yesterday’s U-Turn produced a high number of PAX completing the last of their long run training, YHC decided to switch things up this Sunday and offer a ‘Ruck’ at AGS. For those who wanted or needed extra running miles and were not able to join in the fun yesterday, a running option was also offered. Start time was set for 6am.

A solo clown car left Wescott with PacMan in tow at 5:45am. Arrived to Womble with a single parked car occupied by Farva, who was ready to try out his new Ruck Sack. Early HC posts on Social Media had R-22, Forceps, and Psi. Psi and Forceps informed the Q via FB and also Messenger that they would not be able to join this morning, but no sign of R-22 (later determined R-22 slept through the alarm).

6am hit and was go time. Started with the following warm up equipped with Ruck Sacks

Warm Up: Walk to the far end of the parking lot with toe and heel walks on the return. Also coupled in hip\leg extensions. Circled up for sets of Hillbilly’s and Imperial Walkers X10, Fazio Arm Circles-10F/10B.

The Workout: 6 mi Ruck on the standard AGS loop. A first time for PacMan, who recently moved to the area from California. Set out from Womble headed toward the Sugg Farm entry. As we approached the neighborhood to access the greenway, a quick look at the Garmin had us at 6:19 am and thought by the time we make it to the lake, we should start to see the sun just peeking out. Great fellowship and mumble chatter along the way. Also commented about how just a few weeks ago, H1N1 ran and navigated this course solo, while setting some personal records as a result of darkness and odd sounds in the woods. Have to admit it was much different today doing this course in slow motion with a ruck sack. You are more sensitive to the sounds and see things you normally don’t have the time to see now that you are on a Ruck vs. running. You also have the added benefit of circling the lake with more daylight. Stopped a few times for some pretty amazing snaps of lake and made our way to up Heart Break Hill into Sugg Farm. YHC was pleased to find the row of picnic tables from the prior week still sitting in the open field and called on the PAX to perform 13 step ups, erkins, and dips with a 6 count hold with an additional 1 rep in honor of the 13.1 mi for next week’s HSHM and a 6 count to remember to pick up the six.

Final mosey to Womble from Sugg had us at about 5.50mi. Did a quick circle of the soccer fields, which featured a lacrosse tournament, and the rock pile lot.  PAX noted some very intense lacrosse coaching from behind the fence. Note to self, “you ain’t playing in the final minutes of the game, if you ain’t paying attention in practice.” Owen- if you are listening..stop looking at the playground. DawgPound ain’t there swinging kettlebells and your coach needs you to pay attention. Lesson learned…we think..

Completed the 6mi Ruck and ended with COT

Announcements: HSHM, CSAUP in December, Paradise City tomorrow

Prayer: Prayers for Crab Legs and DoubleD. Additional prayers for PacMan’s sister who is recovering from a C-Section. Congratulations on a new baby boy in the family. Prayers for our active duty soldiers, those who have returned from service, and all Veterans, who have served our country. They have made great sacrifices and we appreciate their service. YHC took us out in final prayer.

2 Got Stronger today

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Warm Up:

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

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

The Workout

Mosey to Rock Pile (rotate clockwise)

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

Mosey to playground where the stench of dirty diaper was strong.

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, Supermans and plankarama (standard, right leg and arm up, left leg & arm up, chillcutt, low & hold)

Announcements:

Bottle share tonight 7-10pm (200 Treyesan Dr, HS),

F3 Social Pig Picken tonight at 5 PM (North Hills Club Pavilion)

Prayer Requests

Prayers for military,  veterans, and their families.  Healing for  Pikachu’s achilles,

Dress Rehearsal

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1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.