YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.
Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).
Warm Up:
Mosey to grass parking lot by rock pile.
SSH x20
Good afternoons x10
Standard Merkin x20
Mountain climbers x20
The Workout:
Tour de Womble:
Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.
Half of pax on bars, half on the grass for deep squats.
Reps of 10 and 15 for each group of pax
Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.
Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)
Mosey to hill between greenway and opening in fence between baseball fields
Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.
Mosey to grass near batting cages – stopped for some Mary to show off to the parents.
Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:
Triceps x15
Deadlifts x15
Curls x15
Overhead press x15
Groundpounders x15
Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:
Low slow flutter, freddy mercury
Stretching routine:
Tabletop -> cat/cow
Plank – runners pose down onto elbows
Plank – pidgeon
Announcements:
South Wake Beer Mile 10/13
Prayer:
Hurricane Florence safety
Deflated Turkish Getups
/in Purple Cobra /QIC: Peeping TomPAX: 187, Banana Seat, Chips, McStuffins, Nemo, Pablo, Patch, Peeping Tom, Psi, Roger Roger
It was announced that right before we started that the YHC had just returned from a long trip up in New England and thus the workout was going to be themed as such.
Warm Up:
We took the usual loop except this time we circled up almost right in front of Average Joe’s Gym.
Imperial Walkers ICx12
Hillbillies ICx12
Mosey over to the Goodwill parking lot.
Moroccan Night Clubs ICx11
Good Mornings ICx11
The Workout:
We stayed in the Goodwill parking lot for “Patriots Dora”.
Partner 1 did a lap around the perimeter while Partner 2 started with the following:
Plank Jacks – 50
American Hammers – 100
Turkish Getups – 100
Squats – 200
These were done cumulatively switch after each lap.
Mosey over to the Jiffy Lube guardrail.
Partner 1 – 87 erkins and 87 dips
Partner 2 – 28 LBCs OYO
These were done cumulatively and partner 2 was the counter for switching.
YHC led the PAX the long way back towards the flag for Mary around and behind Harris Teeter but then paused at the wall at the end of the complex.
1 round of Crazy Indian. Then we officially headed for the flag.
Mary:
We circled up for the following exercises:
WWIIs x12
Boat Canoes ICx12
Homer to Marge ICx12
Standard Merkins on Q’s up and down to 10
Announcements:
HSHM is still coming…
There is a GoFundMe page set up for Wolfie’s move.
Prayer:
People recovering at the coast
Clay
Fallen Trooper Conner
Don’t do drugs….
/in Tea Time /QIC: John DeerePAX: Crosby, Dusty, John Deere, Shredder
3 of Holly Springs finest we’re giving a person/his car a good going over in the car park at Womble for the full duration of our workwork….. good men serving our community.
pax of 4 came to get stronger
Warm Up: 1st Mile
The Workout: Murph
Mary:2nd Mile
Announcements: nothing to really report – JohnDeere immigration interview seemed to go well, not been deported yet….
Prayer: Silent Prayers….
Amazon Has Compression Pants
/in Paradise City /QIC: SkidmarkPAX: 187, Axe, Brony, Buford, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Nemo, Pablo, Pac-Man, Pikachu, Pilgrim, Skidmark, Slide Rule, UTI
Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.
Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.
Vests: 187
Welcome back Kotter: Pilgrim
Gloves: everyone
Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.
The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.
B – Burpees 4 sets of 10
L – Lunges 4 sets of 20
I – Imperial Walkers 4 sets of 30
M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins
P – Plank Jacks 1 set 25 CC
S – Squats 1 set of 60
Brony led 1 more set of 10 Burpees due to late arrival.
Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.
Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.
Prayer: All those affected by the hurricanes
Sheepdog – Winter is Coming
/in Sheepdog /QIC: ShredderPAX: Dovetail, Martini, Sketch
Pax of 3 – Martini, Sketch, Dovetail
WARMUPS
Jog the circle
Curb step-ups
Side straddle hop
Lunges
Moroccan nightclub
Imperial Walkers
Hillbillies
Good mornings
Michael Phelps
Walking Samson stretch
THE THANG
Jog to the back
Pike push-ups, then wall step-ups
Pike push-ups, then wall steps with knee strike
Feet-on-the-wall merkins, then box jumps
Dips, fast and then slow
2x: Broad jumps, then bear crawl back
Broad jumps, then high knees back
Squat front kicks
CQC: MACH techniques 1-4
ABS
LBCs
One down, two-ups
X-man crunch
Stretching
CoT
Carey Allen (Boy George) – situation with his dad up in Michigan, feeling helpless, needing peace and guidance.
Martini’s mom (lives in Apex) just diagnosed with cancer, still awaiting some test results.
Dovetail and his wife driving to Miami this week.
Shailee & Josh (friends of Sketch’s wife) just moved to Apex from AR for a new job, new place, and all new people.
2 years of the Chu – Part 1/2
/in Thunder /QIC: PikachuPAX: Buttjoint, Kermit, Kubota, M4L, Peeping Tom, Pikachu, Rams, Shredder
YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.
Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).
Warm Up:
Mosey to grass parking lot by rock pile.
SSH x20
Good afternoons x10
Standard Merkin x20
Mountain climbers x20
The Workout:
Tour de Womble:
Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.
Half of pax on bars, half on the grass for deep squats.
Reps of 10 and 15 for each group of pax
Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.
Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)
Mosey to hill between greenway and opening in fence between baseball fields
Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.
Mosey to grass near batting cages – stopped for some Mary to show off to the parents.
Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:
Triceps x15
Deadlifts x15
Curls x15
Overhead press x15
Groundpounders x15
Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:
Low slow flutter, freddy mercury
Stretching routine:
Tabletop -> cat/cow
Plank – runners pose down onto elbows
Plank – pidgeon
Announcements:
South Wake Beer Mile 10/13
Prayer:
Hurricane Florence safety
Come on Cletus
/in Cletus /QIC: 187PAX: 187, Blue Hen, Brony, Crosby, Doc, Forceps, Gump, McStuffins, Pac-Man, Patch, Pikachu, Slide Rule, Yogurt
Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps. Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters. Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).
Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now! GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs. Unspoken
Crazy Time Concert
/in Crazy Time /QIC: PikachuPAX: Crosby, Pikachu
YHC got out of the car at Womble to the faint sound of rock music in the background. As he walked to the playground it was confirmed – Crosby was there and the tunes were going strong.
Warm Up:
Crosby ran his 1st mile – YHC passed due to continued recovery from Achilles issues.
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
A walk to the warm car to warm up before Cletus.
Announcements: N/A
Prayer: N/A
Dumpster Fire – For Real
/in Disney /QIC: NemoPAX: 187, Brony, Buford, Darby, Dawgpound, Lab Rat, Moby, Nemo, OCR, Ramsey, Trickle, Warbucks
I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown. As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter. Then I noticed the fire. Warbucks had already called 911 and sirens in the distance was proof positive of the quick response. Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash. Side of the shelter was burning up and putting off some serious heat. It was really disappointing to see this and to think someone thought it was a good idea. We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers. Community leadership and setting a positive example are key to our strength.
EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.
Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x. On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins. Recover on the walk to start space, wash, rinse repeat 3x. On the jog to the small lot and partner up for 1 full lap on the wheel barrow. Switch as needed and keep it moving around the lot. Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer
Thanks for sticking with the modify on the fly this morning
Welcome FNG Trickle
Party of 6 please
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Beater, Chickenfoot, H1N1, Martini, Norm
PAX of 6 at Kenny’s Grave for a cool morning workout.
Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg
Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20
Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.
Cone work
shuffles, carioca, back peddles
Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15
Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC
Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
Romans 12:17-19 NKJV
We should keep in mind that the Lord will have vengeance on those that do wrong.
Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday
Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed
Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.
BS Out!
Like a Virgin
/in Paradise City /QIC: DawgpoundPAX: Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Dumbo, Emeril, Java, Lipstick, Lucky Charms, M4L, Nemo, OCR, Pablo, Pac-Man, Shredder, The Natural, UTI, Warbucks, Yogurt
Burford finally Q’s after 18 months of F3!!!
Warm Up:
Ran Around the Park twice doing various exercises and Stretches
The Workout:
Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats
Heading to the parking lot where Bear Crawl Races took place. The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps
Mary:
Yoga Stretches
Announcements:
Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half
Prayer:
Crablegs