Remember and Be Thankful

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The clock struck 5:30 and the Pax circled around the flags to take a moment of silence to remember all that made the ultimate sacrifice then Dauber led us in the Pledge of  Allegiance

FNGs: None

PAX: LED, Doc, Norm, Cupid, Finkle, FedEx, H1N1, Potts

Warm Up: Dauber led us in warm up with a lap around Club Works, daisy pickers, SSH, Imperial Walkers, and Good Mornings

The Workout: After splitting up I took the Mutiny guys over to the playground across the parking lot by doing “LL Cool J” which consisted of alternating lunges, to a burpee, to a squat jump.  At the playground I told the Pax to partner up and then I took them through the stations I had set up and consisted of;

Station 1: Battle Rope and a 30 pound kettlebell for thrusters

Station 2: Pull ups and Leg raises

Station 3: Jump ropes

Station 4: Fire Hoses for alternating lunges across half the soccer field

For Round 2 I changed Station 2 to reverse crunches and merkins with your legs on the swings, so it’s  TRX exercises without the TRX bands!!  After round 2 we headed back across the parking lot to meet up with Red October for Mary the same way we came in, with  “LL Cool J”

Mary: Each Pax called out an ab exercise that included American Hammers, LSF, Box Cutters, Monkey Humpers, Burpees (called out by Cupid for sneaking in after 5:30 without being noticed), Pickle Pounders, Merkins, WW2, Reverse LBC, etc… All exercises were performed in cadence that varied from 10-25 reps except Merkins which were on Doc’s up and down count.

Announcements: Sign up for Frosty, HSHM still looking for volunteers, South Wake Christmas Party

T-Claps (Recognition): Veterans and their families

Prayer: 16-Bit is traveling, Active Military, unspoken. Norm took us out.

Purple Cobra BBlast

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FNGs: No
Warm Up:  SSH x 20 IC, Frankenstein x 10 IC, Mountain Climbers x 20 IC

The Workout:

Jog to back wall behind Teeter – 4 stations 3 rounds all at 20 count – BTTW, People’s Chair, Star Jumps and Monkey Humpers
Jog to GFC – Dora with 50 Merkins, 100 LBC’s, 100 Squats with Jump Rope @ 30 count after Lap around Jiffy Lube

Mary: Round the Clock Merkins (all hours), Ab’s – PAX Choice and ended with Jack Web 1:3 to 10.
Announcements:  Richmond runners, Christmas Party and Frosty
T-Claps (Recognition):
Prayer: Warbucks baby boy, College Suicide (Pots brought this up – its more common than one may think), Richmond Runners, Quiver starts new job in Dec.

Veteran’s Day Kettle Bells

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Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

Nooks and Crannys

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Before becoming an official South Wake AO, this Sunday morning meet up was an accountability run for Mookie and Deadbolt. They probably met on their own some, but then started inviting others. I was one of the early PAX to join them on Sunday mornings for this awesome sunrise run. So, when Mookie requested a Q, I jumped on it.

When I rolled into the parking lot and planted the flag, Master Shake and Forceps were already chatting it up. Seinfeld’s “Bro” episode was mentioned. Something about chafing.
Warm Up: With the temperature hovering about 30 degrees, we got busy quickly with SSH 25x. Then some right over lefts hammy stretches followed by some left over right hammy stretches. Full static squats, with feet flat on the ground. Arms out front, feel the stretch in your calves. Crumb Snatcher wandered freely as we warmed and prepared for the run. Sporting a new headlamp, she was easy to spot when it was time to roll.
The Workout: The goal of today’s run was to explore some of the details—the nooks and crannies, as pre-blasted—of the Bass Lake Loop, which is generally considered to be the most difficult part of the Holly Springs Half Marathon. We hopped on the greenway, following it around the softball fields and up to the flag poles, then across Grigsby and down the toward Bass Lake. We covered lots of non-HSHM topics on our journey.

Back to HSHM, we discussed slick or icy bridges, hills, and mulch. This greenway will likely be your fastest section. Go ahead and enjoy the speed. There’s not that much effort to gain some speed. This speed offsets the hill climbs you are about to do.

First hill is up to the picnic shelter on the far side of Bass Lake. I explained how to divide this hill into two pieces. The first climbing section levels off a bit at the bench. A short “flat” section to catch your breath. Then, a much longer slog to the top. On the down-hill, again, enjoy the speed. Little additional effort to run fast, but big payoff when offsetting those climbs. Forceps remembered HSHM performances past.

Next hill is from Bass Lake, up through Sugg Farm. Most importantly is to watch your footing. There are lots of roots and plenty of loose rocks. Otherwise, it’s just digging. Shorten your stroke and don’t look any farther then 10 feet or so on front of you. The climb levels off before you reach the opening to the pasture. More steady up hill ’til you reach the cedar tree right before the entrance gate. Once you reach this point, you’ve completed the climb out of Sugg Farm!

Cruise ’til you get to Womble.

Arrived back at the start. Forceps rolled on to get 11 miles today. Master Shake and I chatted for a minute, then headed out.

Mary: none
Announcements: none
T-Claps (Recognition): Nice work fellas!
Prayer: Keep PAX healthy and strong.

Three for GP

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FNGs: None

A balmy, 30 degree, beautiful morning.

 

Warm Up:  Jog down road covered in speed bumps to the split fence.  Return with Frankensteins, Window (hip) openings, SSH, DP, and avoid getting hit by Pikachu driving in late.  Thanks for heads up from F3/HSRC members for calling “car back”.    Merkins.

The Workout:  BTTW (15), Static exercises, runner’s pose.  Mosey to rock pile.  Without letting go of the rock, PAX completed the following exercises IC (10c) or Reps (10): Rut-ros, CFG, Tricep, Side Twists, GP, on your 6 – BP, Skull crusher, WWII with rock, Straight arm back with legs at 90 & 45 degrees.  Toe tappers, Merkins with alternating touching of rock.  Damn those rocks were frosty.  Return rocks.  Mosey to blue area for erkins, dips and derkins on picnic table.  Stretches and LBCs.  Lunges, star jumps, L/R up downs on small wall.  More stretches.  Carolina dry docks, plank jacks, pickle pounders.  Looking for additional help, PAX chimed in with a nice change-up from Sprinkler (name ?) alternating legs forward and then side to side.  Pikachu added the break dancer.  Back to the blue ground for yoga.  Outstanding mumble chatter this morning.  H2M.

Mary:  Yoga.  So much better on the blue pad rather than gravel at various FV/HS parking lots.  American hammers.

Announcements:  Frosty CSAUP.  F3 Holiday Party.  Veteran’s Day lunch at Mason Jar (HS) – Mon at 11:30.

T-Claps (Recognition):  All of our Veterans.

Prayer:  Dauber took us out.  Pikachu’s M; PAX traveling; Prayers of thanks for Dauber’s daughter getting accepted to two great schools this week.

 

An honor to lead.  -Dauber

MOMENTUM!

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Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

I can see clearly now…

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FNGs: Not today!

EC: Dumbo & Emeril

Warm Up: SSH, Imperial Walkers, Hillbillies, Bat Wings (Arm circles F/R, seal claps, overhead claps)

The Workout: Mosey through the dark to the abyss. The PAX were nervous to run through the dark based on the mumble chatter but YHC had a plan. Partner up at the top of the stairs. Partner 2 holds Partner 1’s legs. Partner 1 does 5 dirkins then Partner 2 does 5 squats. 3 sets of this and then switch positions. 2 complete rounds are done. Now I can see clearly for some stair work. Partner 1 goes down the stairs and back up while partner 2 does a plank exercise. 3 rounds are done with mountain climbers, plank jacks and plank hold. Indian run to the football stadium.

Starting at the entrance to the stadium, Russian dips followed by balls to the wall and then another round of Russian dips. YHC did this because Thang 1 didn’t take long enough and the PAX noticed! Next we did 3-4 loops on the stairs doing 5 burbees at the bottom of the stairs, 10 big boy sit ups at the top and 15 jump squats at the bottom of the second stairs. On the Indian run back to the flag we stopped for a set of people’s chair.

Mary: Each PAX called an exercise – Homer to Marge, floor wipers, LBC, Freddy Mercuries and something else I can’t remember

Announcements: Interwebs

T-Claps (Recognition):

Prayer: Bobby Dall and Pablo’s Mothers

It’s an honor to lead you men. I’ll try to do better next time.

Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

People pay big bucks for this stuff

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YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.

FNGs: No Way

Warm Up:
Lap in parking lot with slides and carioca on parking lines

Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25

The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later

Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps

Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R

Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15

Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24

T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG

Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels

Great job by all HIM! Until next time…

BS Out!

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)