There’s no John like home…

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Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops

The Workout: SURPRISE!!!  We ran!!!  Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway.  Shredder enlightened us that we would be running fairly close to his house.  I asked if he had a full coffee pot he might like to share.  He chuckled and reminded us all that he had a John we could utilize if necessary.  Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities.  Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!).  Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC).  Tsk Tsk Fartsackers 😛

All in good fun gentleman – see you out there next week!

Mary: Sorry Mary…  We’re pooped

Announcements:

Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense

CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating.  Should be a good group of F3-ers there, come join us!

Prayer:

Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer.  Shredder’s event will benefit her cause.

Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer.  His wife is trying to get up to PA to support her.  Keep them in your thoughts.

Suicide Drills

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Thank you guys for allowing me to lead. It was a pleasure.

Pax Doc, Wrangler, Gump, Fonzie,The Natural, Yogurt, H1N1, Mezzy, R22, Bananas Seat,Fedex, Led

EC – Banana Seat, LED

Warm Up:20 IC-SSH  20 Good Mornings IC, 10 forward 10 backward fazio arm circles IC, 10 Hill Billy IC, 10 Imperial Walkers IC
The Workout:Partner up. 3 rounds of -10 patty cake merkins, run around courts and meet half way.  10 broke back derkins.

Balls to wall waiting for”6″ along tennis court fence

1st drill- run to each of 4 lines and back, doing 1:4 ratio squats and lunges, increasing multiplier by 1 each line. (Dan Taylors)

2nd drill- bear crawl to lines 1 and 3, run to lines 2 and 4, doing 1:4 ratio merkins and air press, increasing multiplier by 1 each line. (Iron Hulk)

3rd drill – run backwards to each line and forward to start. Do 2,4,6,8 reps of Bob Hurleys

4th drill – run to each line. 1st line- 10 merkins, 2nd line – 10 in and outs, 3rd line-10 squats, 4th line – you guessed it 10 burped

Guys picked up six each round.

Mary:circled for Mary with each pax calling an exercise of 10-IC.  American hammer, freddie mercuries, box cutters, heel taps, boat canoes,low slowww flutters, pickle pouders, heels to heaven, lbcs, reverse lbcs, WWII, 2x vowels (alphabet)
Announcements:

Beer mile this weekend, banana seat 13 mile run if you want to join this weekend, csaup cary. Congrats to H1N1 coaching soccer team

Prayer:H1N1 daughters soccer try outs, Noahs Ark, Double D.

Plates and Indian Runs

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Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins.  We did this for 2 laps to make sure everyone got their merkins in.

 

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

 

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

 

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

Slide To The Left

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PAX of 10 came out on a slight humid morning for a beatdown.

Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex

 

Warm Up:  Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters.  Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins.  Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.

Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge

Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)

Huggies only did 1 pull-up

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John Deere, Skidmark and Joker. Huggies mom said he could stay and play, but left after 1 pull up.

 

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

Ivan Crashed Paradise City

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EC: Emeril, Chips, Skidmark

Warm Up:

Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings

The Workout:

Partner Up; One Rock per group

Partner A would run to the end of the short path and come back as Partner B would do the exercise.  Then we Partners will switch.

Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings

Mary:

Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters

Announcements:

Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20

Prayer:

Crablegs
Clay
Brandon

Under New Management

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Thunder….

Warm Up: 20 x side straddle hops, 15 x cotton pickers, 10 x fwd arm circles, 10 x reverse
The Workout: mosey to first street lamp on Stinson…10 lap posts to Grimsby.. 2 burpee’s at post number 1, increasing 1 burpee per post… (65 Burpee’s in total….) Pikachu did an extra set… was unable to understand simple instructions it seemed.

Plank holds / LBC whilst waiting for PAX.

Mosey down Grimsby stopping at every lamp post conducting the following:

Post 1- 10 spiders,  Next post – low slow flutters in cadence 20, Next post – 35 Merkins, Next – 20 cadence American hammers, Next – 20 cadence pickle pounders, Next 20 cadence homer to marge, next, 20 cadence box cutters.

Mosey across the road down Fairground Rd, turn left on Barley Mill Rd to hit the currently closed Greenway…..Partners up, target accumulate 100 Merkins and 50 burpees with shuttle runs up the greenway (PAX modifies due to time)

Getting back to the tennis courts………….Indian run, 1 burpee… PAX got 3 burpees as we ran back to tennis courts.

Mary: Q led – 5 std Merkins, 10 wide, 10 fist, 10 diamonds, 10 dry docks. PAX calls in cadence 5 Leg raises, 5 burpees, 5 Superman, 5 LBC, 5 have a nice day, 10 diamond.

Announcements: Beer Mile, CSAUP

Prayer: Fallen F3 member in other group, crablegs

10 PAX for a Half Dozen at Any Given Sunday

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Still waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.

Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:

Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps

The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:

Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up,  made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.

Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi  upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.

Circled up for some stretching and mumblechatter.

Mary: Varying stretches

Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week

Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.

2 pack making 6 packs

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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 – […]

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Who’s Carey?

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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: