2 Years of the ‘Chu – Part 1 of 2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety

 

Block Party

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Warm Up: Easy run down to concession stand area for several w/u exercises consisting of SSH, Cotton Pickers, Fozio Arms, Good Mornings, Squatted T-claps all IC.

The Workout: Return to main parking lot, retrieve cinder blocks from truck and make our way to end of tennis courts for line up. Series of exercises advancing blocks John Cusac or cradle carrying across all 4 courts to opposite end but stopping after each court for 1st series of uneven merkins, 2nd series of rut rows, 3rd series of overhead presses, 4th series of curls for the girls all called out by individual paxes for sets of 5/10 or 6/12 or ups. Drop blocks at far end hold plank for the six and then all sprint back to the start. Bear crawl across all 4 courts back to blocks and switch blocks. Rinsed and repeated x4 with duck walk next back to blocks next time. Recovered with BTW count of 20. Brought all 4 exercises together on last trip across all 4 courts back to blocks starting out with spider mans across 1st court followed by bear crawls, followed by duck walks, followed by crab walks. Ended session with 10 burpees OYO. Returned blocks to Double D’s truck.

Mary: 50 LBC’s, then YHC called out 3 pax who had been attending F3 less than 8 weeks to each lead us in an exercise. Cowboy/ 10 box cutters, Dumbo/ 10 low slow flutters, Messi/ 10 WWII’s – special shout out to Messi who’s only 11 years old!

Announcements: Pikachu’s 2 yr. anniversary tomorrow at Disney, Kenny’s Grave tomorrow.

COT: YHC shared scripture from Psalms 118:24 “This is the day the Lord has made; let us rejoice and be glad in it”.  In the midst of the storm, including Hurricane Florence on the way as well as the storms in our lives, can we still rejoice and be glad in it? Yes we can, because the Lord made this day and  tomorrow day and every day hear after for us. Time is our gift back to Him so in the midst of our storm look for ways to rejoice. Name-a-rama.

Prayer: Bubblewraps (Brad George) wife Kelli George in her early 40’s having double mastectomy due to breast cancer, Roger-Roger’s neighbors son Clay, Crablegs, H1N1 friends having marital issues, Banana Seat’s father-in-law waiting on MS test results. YHC took us out in prayer.

YHC is on the Board!

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Warm Up: SSH x 15, Leg Stretches, Butt Kickers, Frankensteins, Arm Stretches, Downward Dog
The Workout: Pax headed out for anywhere from 3-5 miles.  YHC found the John across from Town Hall and became familiar with it.

Announcements: Next week at R4TJ lookout for some hill repeats
Prayer: All those in the path of the Hurricane and all First Responders

9-11 Stair Climb

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Warm Up:

There was none.  I guess the first flight of Stairs

The Workout:

Stairs, Stairs and more Stairs

Mary:

Some abs where done after some Stairs

Announcements:
Prayer:

Are you guys crossfit?

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4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.

  1. Warm Up: 1st mile
    The Workout: the standard 100 pullups, 200 merkins, 300 squats. Pikachu, John Deere, and Skidmark all wearing vests. 2nd mile under beautiful lightning. Serious EHing tonight. Expect a FNG soon.
    Mary:
    Announcements: 9/11 stair climb tomorrow.
    Prayer:

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

8 PAX for Any Given Sunday- Broken Play Run-Fake 23 Porta John Blast with a Backside Dauber Reverse

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Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.

Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.

The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.

YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…

Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.

A good run all around with great #HIM and of course some quality mumblechatter.

Mary: Had to skip due to time crunch

Announcements: 9/11 Stair Climb

Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.

14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?

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Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event.  Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.

Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L

The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.

Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.

Announcements: 9/11 Stair Climb

Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.

And on that note…

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Warm Up: Led by Stovepipe as YHC was en route.  Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers

The Workout:  PAX adopted a rock and partnered up.  All exercises 15 reps with the rock except merkins.

  • Shoulder press
  • curls for the girls
  • tricep extensions
  • sumo squats
  • standard merkins

After PAX went through the list, partners switched rocks and did the run through again.

Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S.  Almost had a merlot.

Mosey back to the front lot for build a bears

Mary: Flutter Kicks IC x 40

Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken

Crazy Ivan – Angry Music

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As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.