PAX: Jerk and Decoy holding down South Park
Warm Up: 4 mile EC run
The Workout: The modified Murph working up to the full. 1 mile run to Bryan Rd Elementary play ground. Followed by 100 lateral rows, 200 pushups, and 300 squats. Once we complete reps we ran a mile back the South Garner HS.
Announcements: Run Ranger Run in February. Smoky Mountain Relay in April.
FNGs: Not today
4 HIMs showed up to GP on a cold but clear sub 40 morning.
WarmUp:
20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch
The Workout
UnBEARable: PAX line up in single file plank hold. HIMs Plank Hold and take turns Bear Crawling to front of the line until we get to end of parking lot then Crawl Bear back to the the starting line.
Mosey to the Wall of Pain
Mosey to the Rock Pile. Rotate around rocks between sets.
On your 6:
Mosey to Playground for Roll the Dice (sets varied from 3 – 20 depending on the roll; If doubles were rolled we doubled the number)
Mosey to Flag for COT
Announcements: None
Prayer Requests: DOA and Convict both have pregnant baby mamas that are due in March. Forceps and 3rd Cousin both have a lot of travel in the coming weeks, Crab Legs going through experimental treatment.
YHC took us out.
EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!
Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.
Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.
Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.
Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.
Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.
Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.
Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.
Pax of 2 for a chillier-than-expected post-Halloween workout. YHC’s family dressed up in Star Wars garb last night, and despite being in a (pretty good if I do say so myself) Vader costume, was informed by 3-year-old 2.0 that I “look like Elsa” (from Frozen)
Warm Up:
SSH, High knees, high knees & high hands, jumping lunges, shoulder taps – rinse & repeat. Then Morning Pickers, side bends, and knee crescents.
The Workout:
Jab-cross-front kicks. First round nice and even, second round slower and with better technique/more power, third round with speed & power.
Double-elbow strike to cross-body knee strikes, down the parking lot.
LIGHT SIDE: Indian run around 1 lap
DARK SIDE: Hold plank while each PAX in turn does 10 merkins. Repeat for a second round.
LIGHT SIDE (same as before)
DARK SIDE: Hold horse stance while each PAX in turn does 10 squats. Repeat for a second round.
LIGHT SIDE
DARK SIDE: Very slow and deliberate wing-chung punches while each PAX in turn does 20 full-speed. Repeat for a second round.
Mary:
Imperial walkers, hillbillies, low slow flutter, LBCs, side dips, bicycles, butterfly situps.
Announcements: HS marathon in a month
T-Claps (Recognition):
Prayer: Crab legs
I arrived and Pickachu and Skidmark where finishing up EC. Instead of staying Skidmark need to go home and hit the john. Understandable. He did make it to 2nd F. This morning the workout was a bit less intense. Working more on developing muscle. Therefore there was a lot of mumble chatter. Like a lot. I stalled sweet. There was no Salty Dawg today.
EC: Skidmark, Pikachu
FNGs: Nope
Warm Up:
Quick lap around the lot then it was time for teaching
5 Series with three different versions
Halo Series
Figure 8 — Working on keeping the back upright. The shoulders back with a proud chest
Bridge Press
Swing
Push Press
The Workout:
Tabata workout with 20 seconds one 10 seconds off for 8 rounds. 30 seconds off between series. You picked the version of each exercise. We did 8 rounds of the same exercise before moving to then next.
Mary:
E2K
Toe Taps
Homer to Marge
Toe Taps
E2K
Announcements:
Frosty December 7th
Christmas Party somewhere over the rainbow December 14th
T-Claps (Recognition):
Pikachu for completing the Fritter. The leader board has been updated
Prayer:
As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered. The crowd increased including Spiderman. A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk. I believe this webmaster likes bananas.
As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.
FNGs:N/A
Warm Up:
The Workout:
The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N. Here is how things went down…
H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.
A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.
L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat. The burpee is the “cool” in LL cool J.
L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC, and plank jacks X 10 IC
O – One -Legged Burpee X 10 IC
W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.
E– Elevens – Balls to wall, merkins on the curb. Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.
E – Elevens – Curb jumps and dips. Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.
N– Narrow squats – X20 IC. Feet together knocking out a squat.
The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point. Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed to get away with just some mud.
The PAX did an Indian Run behind the school back to the parking lot.
The Q quickly pulled out a speaker for Ghostbusters. With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time “I ain’t afraid of no ghosts”.
Mary:
Announcements:
Frosty CSAUP 12/07 and SW xmass party 12/14 (?)
T-Claps (Recognition):
Those who managed to make it through this work-out in a costume.
Prayer:
All those going out to collect candy and all unspoken prayers.
I got asked to Q Thunder. I was excited for it is a zero run workout and I didn’t have Kettlebells. It allowed us to do some rock work and create some new exercises. I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises. This set the agenda, but I did modify them. I cannot say how much having accountability in F3 makes F3 easier and enjoyable. About a year ago part of my shield lock formed without me knowing what a shield lock was. A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable. Just like this Q things are easier when you have a group of guys to depend on.
FNGs: None
Warm Up:
Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers
Grab two small rocks you can hold in each hand. Partner up and head to the Amphitheater.
The Workout:
3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is new exercise. Emeril said T Merkins. This is a modification of T Merkins with the rocks. Staring with the rocks next to you hands in a plank position go down for the push up. Do a hand release and grab the rocks. Extend your arms out to the side. Bring them back in and extend them forward, in front of your head. Bring the rocks back to their starting place. Finish the pushup. That my friends is a Fruity Peebles — New Exercise
10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side
3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater have your upper body hang over the edge. Do a big boy sit up) — New Exercise
3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC
3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies
Mary:
Staying at the amphitheater:
2 Rounds of
Homer to Marge (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps
Jog to the rock pile
Circle up for some light stretching
Announcements:
The Frosty is a coming!!! Mark your calendars December 7th
T-Claps (Recognition):
Prayer:
All pax health
All unspoken prayers
Had 5 strong PAX put in in hard work this morning at Disney. We all definitely got our money’s worth.
FNGs: None
EC: 187, Pikachu
Warm Up: Lap, 10 burpees OYO, toe touch (10 second count x 2), daisy pickers x 11, SSH IC x 31, good mornings x 11
The Workout: Hallelujah Suicides…
YHC had PAX lineup on one end of the soccer field for suicide ladders. Running from line to line was done with arms lifted overhead, hallelujah style. Each time we reached a line we did an exercise increasing in reps each line. At each return to the start line we did 3 burpees. Once you got to the far side of the field, 50 mountain climbers and hold plank for 6. We did 3 rounds, up and back for each round, of the following exercises:
Round 1: Peeping lipsticks x 5, merkins x 10, monkey humpers x 15 (repeat)
Round 2: Squat jumps x 5, diamond merkins x 10, Lunges x 15 each leg (repeat)
Round 3: Happy jacks x 5, Wide-Arm merkins x 10, squats x 15 (repeat)
Ended with a cool down lap.
Mary: LBCs x 31 IC
Announcements: Dec 7 CASUP, see slack/facebook for upcoming events
T-Claps (Recognition):
Prayer: Deadbolt took us out.
Billy Preston knows what I’m talking about…
10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.
FNGs:
Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses
The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.
Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.
Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.
Mary:
She’s still on vacation for this AO.
Announcements:
See Slack and FB
T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.
Prayer:
Unspoken
Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.
BS Out!
Pick up the Q this week for TBD, had not done a Q at womble for a while. Rolled in at 5:23 to see a crowd had already gathered. We were 11 strong after Aquaman checked for FNG’s we were of.,
FNGs: none
EC: Aquaman, Dahmer
Warm Up: Mosey’d to the Ivan lot for warp ups, did 15 ssh, 15 Daisy Pickers, 15 Imperial Walker, 10 Have a Nice day.
The Workout:
Thang 1: From Warm-up completed the lap around the field to the small picnic shelter and from some Partner Work, Dora 123, 100 Step Up’s, 200 LBC’s,300 Freddy Mercuries
Thank 2: Mosey’d to the Playground for 2 sets of 11’s from the playground to the path, Monkey Humbers and Star Jumps, the Hillbillys and Squats
Thang 3: Mosey’d to the large shelter, split with one partner on the wall did 10 count BTTW and Erkens for other partner switch partners, then 15 count Peoples Chair with Dips, switch 10 counts BTTW, with Derkins, then 15 count peoples chair and dips again and switch.
Mary: Started with Homer to marge, the went around the circle, I let it get a little squirley here, but it reigned in, we cover almost all of the standard mary exercises and some burpees.
COT:
Count-a-rama: 11
Name-a-rama: 9 Meh’s 2 Resect
Announcements: CSAUP Frost on Dec 7, Christmas Part Dec 11th, Upcoming Holly Springs Half.
T-Claps (Recognition): Utah for continuing to post.
Prayer: Obie and I’s Job situation as my company has been sold. Unspoken
NMS: An honor to lead, it does not seem so long ago that I could not run for a whole workout, much less lead one. My days are always better when I work out with F3. I will continue to push myself, and you men keep me motivated.