Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work

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After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up.  Race season is definitely here.

6 o’clock hit and started with some dynamic stretching as follows:

Warm Up:

Light jog around drive-thru side lot.

Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.

The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!

Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.

Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.

Breach in Protocol

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Breach was a no show so Forceps Q’d without his Weinke.  Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.  

Warm Up:

20’s: SSH, Merkins, Fuzzy Arm Circles

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

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

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

John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets

Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks

Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers

Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up

Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders

Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press

John Cousac back to rockpile to return rocks

Mosey to parking lot for COT/BOM

Announcements:

BRR starts on Friday, Any Given Sunday 6 AM @ Womble

Prayer Requests

Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions.   Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.

It Takes Two

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Buford brought the music today.  We all learned a little bit about the man known as Buford.  NC State  Football songs where present in the mix along with some old school Rap.  It was a bummer though we didn’t hear Miley Cyrus though.  Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.


Warm Up:

A quick run around the Soccer Fields.  Circled up for the following.

20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins

The Workout:

Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch

Made it back to the Playground
Station A was the timer.  The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.

Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope

TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing

Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl

TRX Excercise: Rows
Kettlebell Excercise: Figure 8s

Mary:

Circled Up and did some Hip Stretches.  I think this is when Pikachu hurt himself

Announcements:

9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole

Prayer:

Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team

Sheepdog

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Pax of 4; Norm, Breadsticks, Dovetail, Shredder

Warm Up: Light jog around the parking lot, bear crawls, Side Strattle Hop, Good Monings, Imperial Walker & Hillbillies (engage the core), Std. Merkins,
The Workout: Step ups, Dips, Step ups with knee lifts, Dips with keg lifts.  Wing Chun striking, Wedging, Squats, Diamond Merkins, Squats with a kick, Resistance and sensitivity training, and a secret lesson from Bruce Lee.
Mary: jog back to the front and a lot of Low Slow Flutter.
Announcements: 911 Stair Climb
Prayer: Young boy Clay and his family, our families and F3 men.

Just Q It

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Warm Up: Jog to East parking lot doing SSH x 15 and Karaoke.  In parking lot we did Moracin Night Club, Imperials and Hill Billie’s.  Run in place and “down” was a burpee x 10
The Workout: Shuffle Merkins (with partner in a plank, shuffle 5 steps over then 10 pattycake merkins, last PAX run to front of line while rest are holding plank and repeat to all PAX have ran to front).  Jog to softball parking lot with partner and rocks 1 set of power squats with partner doing lung walks there and run back, one set tricep extensions with partner doing bwd crabwalk with rock on stomach and run back and then one set of curls with partner running with rock over head there and back.  Guantanamo’s x 2 was the last exercise before Mary.
Mary: Plank Jacks, Mountain Climbers and Pickle Pounders followed by PAX call of Plank-O-Rama.
Announcements: 9-11 Stair Climb, BRR next weekend Friday and Saturday, Charity Event on Sunday in Apex at a Brewery – see Crosby for name/location
Prayer: Those running BRR and/or traveling this weekend, our little buddy Clay who cant catch a break, Yogurts mom and her knee and recovery.

Crazy for Crazies

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YHC committed to not fart sacking after having missed his beloved Crazy Time for 4 straight weeks. Two other pax joined him for a fun Friday morning – pleasantries were exchanged and they were off.

Warm Up:

1st Mile
The Workout:

100 pull ups, 200 merkins, 300 squats
Mary:

2nd Mile
Announcements & Prayer:

None – beat downs to get to
Vests:

YHC with 12 lbs for the first half of all sets

Two pax (Crosby & YHC) went to Crazy Ivan which proved to be a mistake when we ended warm ups with 50 merkins, but that’s for another back blast 🙂

Stairs

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With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.

EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route

Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked.  Down/Up on the stairs was a 1 count.  Up top we did squat star jumps.  So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps.  Then 2 down/ups with 6 jumps.  3 with 9, 4 with 12 and finished with another 3 down/up.  13 total laps of the stairs if you are keeping track at home.  Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow.  On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb.  Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR.  Great chance to lead.  The workout today was all about some training for the 9/11 stair climb.  We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken.  YHC took us out in prayer.

New leaders being born

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Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

Hot hot hot

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Pax of 6 gathered for a very hot Thunder session.

EC: YHC with an easy mile.

Warm Up:

Jog over to grass near amphitheater.

SSH x15 IC

Good afternoon x10 IC

Mountain Climber x20 variable cadence

Arm stretches
The Workout:

Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.

Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.

12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins

Mosey to playground – ab work to let the heart rate recover:

Low slow flutter x10 IC

LBC x10 IC

To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.

Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”

Circled up for various rock exercises rotating rocks throughout:

7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder

Curls – 7x bottom half range of motion, 7x top half, 14x full range

Tri-ceps – 7x bottom half, 7x top half, 14x full range

Return the rocks and mosey to the metal bars along the walkway near the baseball fields

All pax on bars for upright bodyweight rows – x10

Switch to grass for 10x squats

Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg

Mosey back to tennis courts for Mary

Mary:

Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).

Announcements:

9/11 stair climb
Prayer:

Crab legs. Unspoken.

 

Great work men – hot one out there. An honor and privilege as always to lead.

Humidity is back

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Warm Up: the first mile
The Workout: 100, 200, 300 pullups meekins squats. The second mild
Mary:
Announcements: 5 year anny August 29, 9/11 stair climb
Prayer: sea dog took us out. Pray for crablegs, Brandon from Hope, Spam lost a close friend to a couple weeks ago to OD, Skidmark’s M’s friend battling thoughts of suicide.