Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.
Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC
Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.
The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?
Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.
Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to beย the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.
Six For Sevens
/in AO Post, Downtown Train/by YogurtRolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.
Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC
Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.
The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?
Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.
Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to beย the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.
Left turn Clyde
/in AO Post, Running 4 the John/by RedenbacherFNGs: Not today
Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.
The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby.ย I dropped the ball and am sorry for not keeping you guys on the route.
Mary:ย ย ๐
Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.
T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.
Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend
Solid work this morning men.
YHC took us out. Always an honor to lead.
Not Shoulder Friendly
/in AO Post, To Be Determined/by SkidmarkYHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.
EC: Skidmark
FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.
Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well
Mosey back to the Pavillion for two sets of split squats.
Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.
Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.
T-Claps (Recognition): Nice to see Moby out this morning
Prayer: Quiver and his family. Be better leaders in the community.
Delegation Tour Day 3
/in Possum Trot/by LipstickEC: Fromunga, Banana Seat, Yosemite, YHC
Warm Up: This is getting a little repetitive at this point…maybe tomorrow we don’t start with….. SSH x50? I guess you will have to show at Disney to find out ๐
SSH x50
Smurf Jacks x25
Good Mornings x10
IW/Hill x15 Each
Merkins x10
YHC announced to the PAX Delegation Tour continues. A wise man once told me that any Pax should be able to Q on the spot at anytime, anywhere. That wise man was delegated 20 minutes of beatdown this morning – Double D!
The Workout:
Double D Mosey us over to the big hill by main st. for 11’s. Burbees at the bottom (increments starting at 1), Bear Crawl up, LBC x11 at the top and then crawl bear back down. Repeat until Burbees reached 7
Mosey over to the baseball diamond for up/down wheelbarrow merkins on the bleachers. DQ (Delegate Q) was notified he had 3 minutes left and we mosey to the parking lot for bear crawl 2 spaces, crab walk backwards to start and repeat until 8 spots.
YHC took back over and led the Pax to the Tennis Courts. We lined up long ways for suicides on the outside lines of the courts. We then grabbed some wall for BTTW shoulder taps x25, Peoples Chair. Repeat suicides and meet back at wall. BTTW Shoulder Taps x15, Peoples Chair Hallelujah x15, repeat 2x
Mary: (Copy Paste from yesterdays workout) Low Slow Flutters x25, American Hammers x20, LBC’s x20, Boat Canoes x25, Pickle Pounders x25
Announcements: Frosty CSAUP is Dec. 7 Shirt order by Midnight tonight. Holiday Party Dec 14, RSVP
T-Claps (Recognition): Sprinkles! After the workout we had some great fellowship at Stick Boy and I had the privelage of talking with Sprinkles. It took a while to EH this guy by Double D and 3rd Cousin but Big T-Claps for his commitment since showing up August 12th. Sprinkles has been committed to 6x a week! Hard work is paying off, he was crushing it out there today!
Prayer: Quiver and his family. We are here for you Quiver, we may not know what to say/do to help, but we are hear to listen and support you in any way we can brother.ย Fromunga’s co-worker with Kidney Failure.
Enjoyed coming down to the Quay! If you don’t make the trip enough, it’s not a whole lot extra time to get there in the mornings from the HS workouts. The way home is a different story ๐ย Worth the trip HIM’s!
Threes company
/in AO Post, Red October/by LEDFNGs:none
Warm Up:SSH, monkey humpers, fazio arm circles, arm stretches
The Workout:
10hot potato IC
10 count IC around waist
10 count IC figure 8
10 shoulder press
10 slow bent over rows and 10 fast
10 straight rows
10 tricep extension
10 goblet squats
10 suitcase deadlifts each side
10 single leg deadlifts each leg
10 wonder bras
10 sit-up press
10 push-up, squat curl combos
10 American hammer variation
10 side bends each side
repeat
Mary:15 count boat canoes,hello dollys, LSF,pickle pounders, homer to marge box cutters, stretches all IC
Announcements:frosty, Christmas party
T-Claps (Recognition):
Praye r: Quiver and family
Solo Murph
/in AO Post/by DustyWarm Up: Run one mile
The Workout:ย 100 pull ups, 200 merkins, 300 squats
Mary:ย Run one mile
Prayer:ย Gratitude
The Classic U
/in U Turn/by ShamWowFNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had.ย I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out
Lipstick Delegation Tour Day 2
/in Nutcracker/by LipstickEC: 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 ๐
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
/in Paradise City/by LipstickEC:ย 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.ย 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.ย 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!
/in Purple Cobra/by AxeEC: 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