Pax of 5 for crazy time. Two newbies this morning brought to us by significant woman drama. Deadbolt sending two daughters off to school and LED up early with a 19 month old girl that couldn’t sleep.
Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary, dads camp this weekend
Prayer: us against women
YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.
“I can do all things through Christ who strengthens me.”
Philippians 4:13 NKJV
Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.
Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC
Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch
The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.
Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM
Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3
Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done
Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins
Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni
Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken
Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.
PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.
BS Out!
Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.
EC credit to 187 who did a solo run to keep the Disney EC streak alive and well. Great to see him getting back to form.
2.0 credit to Beast who showed us how it’s done on the stairs
Warm Up: Predictable but we did a lap of the soccer fields and circled up for Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights. The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder. Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise. If you carried it up, you carried it down. At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman). We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target. That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend. New Mexico took us out in BOM with a moment of silence followed by prayer.
Warm Up: Started with a quick jog around the parking lot. Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.
The Workout: a combination of 11s and suicides
Start against the fence for an explanation and demo. Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too. Next to no mumble chatter was to be heard today.
Sets of 11s
1st – side straddle hops and imperial walkers both in cadence to the first line
2nd – criss cross jumps and diamond merkins to the second line
3rd – plank jacks and Bobby Hurley’s to the third line
4th squats and standard merkins to the 4th line
5th mountain climbers and American hammers to the 3rd line
Everyone hold BTTW on the fence for a 5 count down the line.
Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer: a few requests mentioned followed by COT and ball of man.
EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)
Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK. Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist. END WARM UP
The Workout: The main event was a modified and simplified running route. There is this whole thing about not leaving the 6 behind or losing people or something… 😛
This week we turned right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash. A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world. From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Announcements: Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag. A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,
Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water. Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital. I checked in with Chips tonight and it sounds like he is home and doing much better.
Tea Time weekly Murph.
Pax 4 – Deere, Skid Mark (aka the Miles Monster), Forceps and Huggies (plus Huggies mom for the last mile)….
Skid Mark & Huggies with 6miles EC (well done chaps) Deere a meer 1 Mile mosey
Warm Up:
1st Mile
The Workout:
100 Pull ups
200 Merkins
300 Squats
Mary:
2nd Mile
Announcements:
the usual…..
Prayer:
remembering 1 year since Crablegs was diagnosed with ALS.
Warm Up:
Jog around parking lot. SSH, Imperial Walkers, Hillbillies, Merkins
The Workout:
2 Men posted to Nut Cracker today for a Dora (100 merkins, 200 LBC, 300 Squats split between partners). Man running held bricks overhead while his partner did the exercises and vice versa. One round of bullfrogs since Emeril posted and its his favorite exercise. Once the bullfrogs had no more hop in them we wheel barrowed the rest of the way. Finished up with four laps of broke back derkins. Partners carried bricks and exchanged them every time they met in the middle along with each man doing 15 derkins on his partners back.
Mary:
Mary consisted of ukrainian hammers, LBC, low slow flutter, and homer to marge to close it out.
Announcements:
CSAUP, 5 Year Anniversary
Prayer:
Brandon from Hope Community.
Warm Up: We warmed up
The Workout: We ran. 5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements: Can’t remember
Prayer: Can’t remember
Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.
Will Corporate Java Edwin Gonzalez show back up at F3 again? He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold? Yes. He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare. We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep. Buford brought some Blanton’s back with him also. Bonus! THE Dawgpound was working hard out there. Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid? Still no HC but he did post in Wrightsville so we’ll give him credit here.
EC: Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings courtesy of The Dawgpound. Guy loves these for some reason. Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips
The Workout:
24 Pax all in one line in the parking lot
On your 6
Flip, jump and sprint to other end. Merkins until your told to stop.
Back on your 6.
Flip, jump and sprint to the other end. Squats until your told to stop
Rinse, Repeat,….never ending. CHiPS “We aren’t stopping until one of you throws up”
No one threw up but a couple came close.
To the ramp. Suicides until an exercise was called out. (WWII’s, Pickle Pounders)
To the courts for Mary.
Mary:
Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI
Announcements:
Derek Davis run Saturday
F3 Dad’s camp this weekend. Still openings
Two new options for running. Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday
Prayer:
Gents please keep Crab Legs in your prayers on a daily basis.
22 Cast your cares on the Lord
and he will sustain you;
he will never let
the righteous be shaken.
A 10 PAX showed up for a Gump 3 year anniversary, albeit, 3 weeks too late because I can never remember when it is.
Warm Up: SSH, IW, HB, Good Mornings, Cotton Pickers, Ankle Rolls
The Workout:
4 Corners of the field:
Bleachers: Irkins, Dips and Dirkins – Rinse and repeat
Two Rock Shakur: Several rounds of Curls for the Gurls, tricep extension, rows with a plyometric exercise between each
Mary: Around the Horn to one round of Mary: 10x Burpees, LSF, WWIIs with Knees Up, Pickle Pounders, SSH, Box Cutters.
Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey
Prayer: Requests to remember Crab Legs, H1N1, Noah’s Ark son, Ryan, Kevin C.
It was an honor to lead this 3 years later. I tried to share how important F3 is to me and the friendships that were made that help me get through many dark times #DontDoLifeAlone.