Lipstick Delegation Tour Day 2

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EC: Moby, Blue Hen, Flannigan, Brony, Alpine
Warm Up: Mosey around the lot and back to the side lot

SSH x50

Daisy Pickers x15

FAC x15 fwd & rev

Overhead Claps x15

Seal Claps x15

Pax was informed about Delegation week and YHC delegated 20min to Pikachu -Not my best idea 🙂
The Workout:

Mosey to the brick pile, which is now located in the woods behind the track

Bear Crawl Jack Web Hallelujah’s 1:3 ratio and we made it to 5 with the bricks in our hands for bear crawl/crawl bear and Hallelujah’s and the Merkins….

Mosey to the Playground and pair up. Partner 1 Pull Ups x10, Partner 2 People’s Chair with Bricks on legs. Repeat 2x

BTW x25 with Bricks in hands

YHC took back over and we mosey the bricks back to the woods

Mosey to straightaway on side of building for Stack-em Up Peeping Lipsticks . Picked out 5 locations before the gate and did 2x Peeping Lipstick increments until x10 at the gate. Round 2 we swapped Peeping Lipstick’s for Merkins. Thanks to Slide Rule for completing round 1 first and allowing the PAX to do merkins instead of Peeping Lipstick’s for round 2.

Chill Cut for six and Pickle Pounders x20

Mary: Low Slow Flutters x20, American Hammers x20, LBC’s x44
Announcements: Frosty Dec. 7 Shirt orders by 11/20 Tomorrow!
T-Claps (Recognition):
Prayer: Quiver’s Family, Pax running this weekend

Lipstick Delegation Tour Day 1

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EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.

SSH x50

IW x15

Hil x15

Plank position: Hand Release Merkins x10

Mountain Climbers x10

At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member.  Day 1 UTI was choosen
The Workout:

Mosey to the rock pile and bring a rock back to the BBall courts.

On your six and air press x20

American Hammers x20

Overhead Press x20

Repeat x2

Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over.  Rocks returned

Mosey to the bottom of the ramp and split in two groups.

Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back

Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.

Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend

Enjoyed it, See you at the Nut

Jump Around!

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EC: 187, Axe, Skidmark

FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…

Ran to bank parking lot circled up

JR -OYO

SSH -x20

JR – OYO

GM – x10

FAC – x10

JR – OYO

Seal Claps -x10

JR – OYO

 

The Workout: Mosey to loading dock and divided into 2 groups

Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat

Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat

Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat

Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat

Mosey to hill for 7’s

Merkins at the bottom JR and the top

Head over to GCF parking lot for leg and core burn out with scooters.

Group 1 ran around jiffy lube/ group 2 rode scooter push or pull

Group 1 plank hold/ group 2 crab walk with feet on scooter

Group 1 JR/ group 2 seal crawl with feet on scooter

Around the world:

Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse

repeat in plank position and pass scooter with feet
Mary:LBC x20

Low slow flutter x20

Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

Some men can’t handle the cold

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12 oaks was strong today in the cold.  Clown car strolled in at 5:25 to an empty lot.  There was some mumble chatter about bailing for D&D or iHop…  unbuckled and got at it at 5:30 sharp

PAX- blue hen, brony, peak week, YHC

FNGs: negative
Warm Up: jog to the track. Squared up for SSH x 20, good mornings x 10, Moroccan night clubs x 10, hill billies x 10

The Workout: From starting line of the track, bear crawled 100yards around the corner. At each corner we did the following exercises;

corner 1: lbc IC x 10

partnered up to wheel barrow the straight away 100 yards

Corner 2: LSF IC x 10

crawl beared the corner 100yards

corner 3: hello dollies IC

reverse wheel barrow last 100yards

Corner 4: dying cockroach x 10

lap #2, we jogged the corners, reverse jogged the straight always and did all 4 corner exercises

rinse and repeat both laps

Mary: standard merkins x10, standard merkins right leg up x 10, then left leg up x 10
Announcements: frosty, Xmas party
T-Claps (Recognition):brony, blue hen, peak week and YHC for not leaving and grinding through a lot of crawls
Prayer: peak weeks college friend lost his father, all those unspoken

YHC took us out

Winter is Here..

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EC: Redenbacher, U.T.I.

FNGs: Negative…must have been in the fart sack with Aquaman and Doc while the celebrity Q upped the game at Womble…..difficult is not for everyone.

Warm Up: 12X SSH, 12 X Daisy Pickers, all exercises in cadence. Discussed the route quickly and headed out.

The Workout: We aim to please at R4TJ and welcome PAX of all paces so we had a 3 mile and modified 5 mile route available this morning. The 3 mile route was an out and back from Ting to the Jones Park entrance on Holly Springs Road. The modified 5 mile route continued through Jones Park along the Greenway to Wellspring Drive, left on Anchor Creek Drive, and back to Ting.

 

 

 

 

 

 

 

 

Mary: Have not seen her in a minute

Announcements: Frosty December 7th, check Slack for the sign up link. Dawgpound rolling out a new workout Onnit 6. Check 1st F channel for details.

T-Claps (Recognition): All PAX for dodging the fart sack this morning. Good work men.

Prayer: Brexit for a speedy recovery, PAX running in Richmond Full/Half Marathon this weekend, unspoken

YHC took us out. Always an honor to lead.

Yes there was Ivan on the 8th

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EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu

FNGs: None…. This seems to be a trend
Warm Up:

Mountain Climbers
Bat Wing
Randy’s
Good Mornings

The Workout:

Partner up by Kettlebell Weight

Repeat 3 times
20 Merkin on bell press
10 Rows across each arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 2 Times
10 Axes each side
10 Halo’s each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Mary:

2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups

Announcements:

Frosty 12-7

T-Claps (Recognition):

Prayer:

Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

Nov-11 Murph

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Five Pax for Murph this evening.  Some modifications for the guys preparing to run marathon in Richmond this weekend.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Prayer:  Safety for race this weekend