18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.
EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.
Vest: 187
Happy Birthday: Buford
Welcome back Java
Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)
The Workout:
Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.
Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.
Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.
Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.
Prayer: Dawgpound’s family, Wolfie, Crablegs
Threesome
/in Paradise City /QIC: SkidmarkPAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt
18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.
EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.
Vest: 187
Happy Birthday: Buford
Welcome back Java
Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)
The Workout:
Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.
Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.
Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.
Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.
Prayer: Dawgpound’s family, Wolfie, Crablegs
U Turn BB
/in U Turn /QIC: SkidmarkPAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt
28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse
Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:
Sheepdog – Escaping the rain
/in Sheepdog /QIC: ShredderPAX: Gump, Martini, Shredder
Pax of 3 âescapedâ the rain this morning; Martini, Gump, ShredderÂ
Warm Up:Â light jog, SSH, Fazzio Arm Circles, Good mornings, Jump Lunges, Â Moroccan Night Clubs.
The Workout: Traveled down brick kneewall; Erkins, dips, one legged lunges, with lunges, squats, and bear crawls between walls. Then two pax worked on Open End Escapes while 3rd picked an exercise.
Mary: Ended with  Fertilizer
Announcements: U-Turn Saturday, brew taste coming up.
Prayer: Families, Crablegs, HIM of F3
Southern Rock
/in Crazy Ivan /QIC: DawgpoundPAX: Buford, Chips, Dawgpound, Emeril, Peeping Tom
Kettbells and stretching happened
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Be Careful
/in AO Post /QIC: SkidmarkPAX: 187, Axe, Pilgrim, Skidmark
Speedracer
4 pax grinding this morning for some hill and speed work outside in the brisk. Hats and gloves optional.
Warm Up: mosey down Stinson to the lower parking lot.
The Workout: 8x600m runs to the corner of grigsby and stinson.
Mary: mosey back to the parking lot as a group. A couple lifetime females cornered 187 and Skidmark into a deep hill conversation. Not sure of they were calling us out or complementing us. That accent though.
Announcements:
Prayer:
4 Corners
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Farva, H1N1, Martini, R22
6 PAX came out to get quickly warmed up with a full moon workout. Details fo ya below.
Warm up extended lap stopping at various spots for exercises.
SSH x20 IC
Plank jacks x20 IC
Good morning x10 IC
Cotton pickers (proper form) x15 IC
Stretches
4 Corners on the courts
Cone work on sidelines and ladders on end of the court.
Exercises in each corner, 4 laps, cones and ladder agility while advancing to next corner.
C1. Standard merkin x 15
C2. Bobby Hurleyâs x15
C3. Burpees x10
C4. Jump lunges x10 each leg
We came over to the rock pile where the brand new state of the art cinder blocks were left. Come to find out somebody needed them more than us or they just walked away. So we grabbed some rocks instead.
Rock curls x15
Peter Parkerâs Praises (hallelujahs) R then L, 1:4 ratio
Rock curl repeats
Baby dips on curb 20 then 20 again
Rock curl repeats
Wide Dirkens on curb. Chest touches ground
Mary
Freddy Mercury x20 IC
4-corners x10, reverse it x10
Reverse LBCâs x10 IC
Verse about giving back
âHe who gives to the poor will not lack, But he who hides his eyes will have many curses.â
ââProverbs⏠â28:27⏠â
Quick thought on making sure we are taking care of others. Lots of opportunities today as well as the holiday seasons coming up to share the love and wealth.
Announcements
HSHM coming soon, CSAUP on 12/15 in South Wake, F3 brew share coming up
Prayers
Joyce (16-bits friend) lost her battle with cancer last week at a young age, Martini’s mom is battling cancer, DD’s dad and family, Crab Legs, State Troopers family that was killed, all those still mending from the storms
Kenny’s Grave will have a virgin Q happening next week. Come by to find out. Missing some faces and numbers are low but the effort is still increasing. Great work put in by those that came out today.
BS Out!
I said to do this but I meant for you to do that
/in Disney /QIC: EmerilPAX: BackPage, Chips, Crab Legs, Dawgpound, Emeril, Farva, Forceps, Lipton, M4L, Orphan, Pablo, Peeping Tom, Puddles, Warbucks, Yogurt
Warm Up:
Quick jog around the soccer fields
SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings
The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s.  Bottom of the parking lot do x1 Merkin.  Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……
Jog to stairs.  Still in teams of 3.  1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat
Sharknado –Â Â I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.
Mary:
Absolution, Dying cockroach, Stretches, Superman
Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.
Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs
“That’s No Moon!”
/in Thunder /QIC: CrosbyPAX: Crosby, John Deere
Warm Up: Mosey to Ampitheatre
â˘Â SSH
The Workout: alternating Q lead workouts
⢠Round the clock Merkins 2/4/6/8/11
⢠Protractors 15° 45° 90° back down back up back down
⢠American Hammers
⢠D’erkins 10
⢠Step ups
⢠LBC’s
⢠Mosey to Playground for a Full up & Down Six Pack
⢠Mosey back to Ampitheatre Balls 2 the wall shuffle
⢠Mosey to otherside of soccer fields for some Catalina Wine Makers
⢠Ran the length of Stinson – Grigsby -top of BB fields exercise at each light post
⢠S. Merkins, Wide Merkins, LBC’s, Peter Parker’s, Plank-Side plank-Plank-Other side Plank- R leg L arm- L leg R arm, Knuckle Merkins, Mountain Climbers, Homer 2 Marge, Box cutters, Low Slow Flutter
⢠Mosey to rocks for Jesus Press
⢠Mosey to Tennis courts for Single court suicides
⢠Double down Merkin Burpees 10 count
Mary:
Announcements:
Prayer:
Nutcracker 10/23
/in Nutcracker /QIC: BreachPAX: Breach, Buford, Chickenfoot, Da Business, Dawgpound, Flanigan, Jenny Craig, Lemon, Puddles, Slide Rule
The Shirtless Wonder Strikes Again
/in Running 4 the John /QIC: UTIPAX: 187, Blue Hen, Chips, Dawgpound, Deadbolt, Emeril, Lipstick, Skidmark, Slide Rule, UTI
Warm Up: 15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q… So a new exercise was born. You may have guessed how this works. Fozio arm circles while you good morning). People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!
The Workout: Crossway!!! Kudos to Blue Hen who was rucking it!
Mary: We didn’t, she understands…
Announcements:Â Some plans were discussed about UTurn, stay tuned to the Facebooks for that.
Prayer: Wolfie and his mom. Continued plans for support, see M4L