Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.
Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps
The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle
Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners
P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)
P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC
P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC
P1 – WWII’2 with block x10
P2 – Dips AMRAP
Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.
Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.
Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM
Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims
It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!
BS Out!
Foo Fighters @ Crazy Time
/in Crazy Time /QIC: PikachuPAX: Pikachu
Pax of 1 for a Foo Fighter preview for the South Wake Beer Mile.
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd mile
Announcements:
N/A
Prayer:
N/A
“Still Time To Murph”
/in Tea Time /QIC: CrosbyPAX: Buttjoint, Crosby, Dusty, Horatio, John Deere, Lipsync, Pikachu, Pumpkin Spice
Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre
Cotton Pickers
Fozzy Arm Circles
Good Mornings
SSH
The Workout:
Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.
• Plank Jack’s
• Plank
• Catalina Wine Makers
• Plank
• Plank T twist
• Plank
• Peter Parkers
• Plank
• Mountain Climbers
• Plank
• Shoulder tap
• Freddie Mercury
• American Hammer
• 10 count around the circle-
Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder
Run around the soccer fields last 60 yds”JAILBREAK”.
• 2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting
•Balls to the Wall for a 20ish count(more like 30/40)
I am almost certain something is missing..
Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims
TS Michael
/in Disney /QIC: NemoPAX: 187, Big Blue, Breach, Brony, Buford, Crab Legs, Dawgpound, Deadbolt, Emeril, Lab Rat, Nemo, Pablo, Peak Week, Warbucks
On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.
EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop
Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.
Shaken not Stirred
/in Kennys Grave /QIC: Banana SeatPAX: Banana Seat, Chickenfoot, H1N1, Martini, Modify, Norm, R22, Wrangler
Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.
Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps
The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle
Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners
P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)
P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC
P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC
P1 – WWII’2 with block x10
P2 – Dips AMRAP
Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.
Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.
Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM
Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims
It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!
BS Out!
There’s no John like home…
/in Running 4 the John /QIC: UTIPAX: Blue Hen, Chips, Dawgpound, Dusty, Emeril, Moby, Pablo, Peak Week, Peeping Tom, Shredder, UTI
Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops
The Workout: SURPRISE!!! We ran!!! Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway. Shredder enlightened us that we would be running fairly close to his house. I asked if he had a full coffee pot he might like to share. He chuckled and reminded us all that he had a John we could utilize if necessary. Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities. Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!). Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC). Tsk Tsk Fartsackers 😛
All in good fun gentleman – see you out there next week!
Mary: Sorry Mary… We’re pooped
Announcements:
Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense
CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating. Should be a good group of F3-ers there, come join us!
Prayer:
Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer. Shredder’s event will benefit her cause.
Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer. His wife is trying to get up to PA to support her. Keep them in your thoughts.
Suicide Drills
/in Possum Trot /QIC: LEDPAX: Banana Seat, Doc, FedEx, Fonzie, Gump, H1N1, LED, Messi, R22, The Natural, Wrangler, Yogurt
Thank you guys for allowing me to lead. It was a pleasure.
Pax Doc, Wrangler, Gump, Fonzie,The Natural, Yogurt, H1N1, Mezzy, R22, Bananas Seat,Fedex, Led
EC – Banana Seat, LED
Guys picked up six each round.
Plates and Indian Runs
/in Purple Cobra /QIC: Peeping TomPAX: 187, Chips, Deadbolt, Dumbo, McStuffins, Nemo, Pablo, Pac-Man, Peeping Tom, Straight Cash, The Natural
Warm Up:
The normal lap through the back parking lot up onto Sunset Lake Rd
Jailbreak for the Strava segment crown (kudos to Pablo)
Circle up back at the flag for the following:
Moroccan Nightclubs ICx15
Fazio Arm Circles ICx10 forward & back
Imperial Walkers ICx15
Hillbillies ICx15
The Workout:
Indian Run clockwise around the AO where the last PAX does 5 diamond merkins. We did this for 2 laps to make sure everyone got their merkins in.
Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC
We did the following exercises rotating each time:
Partner 1 does weighted shoulder press
Partner 2 does Catalina wine makers
Partner 3 does SSH ICx15
Partner 1 does weighted Russian twists ICx10
Partner 2 does homer to marge
Partner 3 does Mountain climbers until the 6 is done
Partner 1 does weighted squats
Partner 2 Star jumps OYOx15
Partner 3 Squat hold
Plates were then placed back at the flag and we did another Indian Run Bataan Death March style
Mary:
WWIIs, Boat Canoes, Pickle Pounders (led by 187)
Announcements:
Guest Q next week 10/16 – Straight Ca$h
South Wake Beer Mile Saturday 10/13 5pm @ CBC
SAS 5K
Prayer:
Deadbolt took us out
Crablegs
Slide To The Left
/in Mutiny /QIC: FedExPAX: Banana Seat, FedEx, Fonzie, Gump, LED, Lipsync, Modify, Norm, R22, Wrangler
PAX of 10 came out on a slight humid morning for a beatdown.
Lipsync, Modify, Banana Seat, LED, Wrangler, Norm, Fonzie, Gump(RESPECT), R-22, Fedex
Warm Up: Took a lap around the track with stops at the soccer benches for irkins, dirkins, and dips and the wall at the shelter for more urkins, derkins and dips. Then circled up for SSH, IW, HB, Fazio Arm circles and stretches
The Workout: Mosey’d over to parking lot where we partnered up and started with patty cake merkins, then bear crawled to the middle of the parking lot for leg throw downs. I called an audible, instead of bear crawling to the island, I told the pax to partner wheel barrel to the island instead where one partner did superman hold while the other did burpees. Partner wheel barrel to last island mountain climbers and skaters. Mosey’d to rock pile and then to picnic tables for some curls, tricep extensions, overhead press, rut rows, floor chest press and merkins. Did two rounds of this rotating two rocks to our left. Indian run to tennis courts for Mary and COT.
Mary:Pickle pounders, LBC, Low Flow Flutters, American hammers, called on R-22 for box cutters and Banana Seat finished with bear crawl, crawl bear and sprints across the tennis courts.
Announcements: Carpax CSUP 10/20, CBC Beer Mile 10/13, HSM 11/17, Darby Challenge
Prayer: Double D’s Family, Crablegs, Josh Hefner’s grandfather(sorry can’t remember F3 name)
Huggies only did 1 pull-up
/in Tea Time /QIC: John DeerePAX: John Deere, Joker, Skidmark
John Deere, Skidmark and Joker. Huggies mom said he could stay and play, but left after 1 pull up.
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats.
Mary: 1 Mile
Announcements: none really…..
Prayer: unspoken…..
Ivan Crashed Paradise City
/in Paradise City /QIC: DawgpoundPAX: 187, Brony, Chips, Dawgpound, Doc, Draper, Emeril, Java, Lucky Charms, Pablo, Pac-Man, Peeping Tom, Sharapova, Skidmark
EC: Emeril, Chips, Skidmark
Warm Up:
Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings
The Workout:
Partner Up; One Rock per group
Partner A would run to the end of the short path and come back as Partner B would do the exercise. Then we Partners will switch.
Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings
Mary:
Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters
Announcements:
Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20
Prayer:
Crablegs
Clay
Brandon