Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.
Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.
The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.
YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…
Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.
A good run all around with great #HIM and of course some quality mumblechatter.
Mary: Had to skip due to time crunch
Announcements: 9/11 Stair Climb
Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.
8 PAX for Any Given Sunday- Broken Play Run-Fake 23 Porta John Blast with a Backside Dauber Reverse
/in Any Given Sunday /QIC: MookiePAX: 16-bit, Dauber, Kid Cracker, LED, Mookie, Pilgrim, Slots, Yogurt
Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.
Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.
The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.
YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…
Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.
A good run all around with great #HIM and of course some quality mumblechatter.
Mary: Had to skip due to time crunch
Announcements: 9/11 Stair Climb
Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.
14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?
/in U Turn /QIC: MookiePAX: Banana Seat, Emeril, Farva, Foghorn, Gump, Lipton, Mookie, Norm, Pablo, R22, Slide Rule, Warbucks, WebEx, Yogurt
Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event. Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.
Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L
The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.
Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.
Announcements: 9/11 Stair Climb
Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.
And on that note…
/in Morning After /QIC: Lab RatPAX: 2%, Bloodsport, Lab Rat, Laker, Saw Horse, Smalls, Stovepipe, VanPatton
Warm Up: Led by Stovepipe as YHC was en route. Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers
The Workout: PAX adopted a rock and partnered up. All exercises 15 reps with the rock except merkins.
After PAX went through the list, partners switched rocks and did the run through again.
Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S. Almost had a merlot.
Mosey back to the front lot for build a bears
Mary: Flutter Kicks IC x 40
Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken
Crazy Ivan – Angry Music
/in Crazy Ivan /QIC: Peeping TomPAX: Chips, Dauber, Lucky Charms, Peeping Tom, Pipe Dream, Speed Racer
As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us! After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.
Warm Up:
Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)
Michael Phelps
The Workout:
Mosey to the playground – Start the hard stuff on the speaker
Station 1:
Plank Jacks / Merkins
Station 2:
Lunges with kettlebell twist / Kettlebell Swings
Station 3:
burpee snatch
Station 4:
TRX Superman / TRX Rows
Station 5:
TRX Chest Press / TRX T’s & I’s
Station 6:
Battle ropes
Station 7:
Sumo squat with kettlebell
Station 8:
10 OYO Pullups (this was the count between stations)
20 count to catch our breath
Circled Up for a “Finisher”
IC 2 Plank Jacks
IC 2 Merkins
OYO 2 Star Jumps
Repeat X8
Mary:
Pax Members called out exercises but had to involve a kettlebell.
10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers
Dauber then led us through some Yoga moves for a good cool down and stretch.
Announcements:
9/11 Stair climb at NC State
Prayer:
BRR team competing this weekend and kids in sports.
Speed Racer took us out in Prayer.
Crazy Time – Sketchy White Van Edition
/in Crazy Time /QIC: PikachuPAX: Crosby, Pikachu, Skidmark
YHC pulled into the parking lot with a sketchy white van following him. When the window got rolled down it got more sketchy – it was Skidmark beginning the BRR pickups. Kudos to all the BRR participants – this one’s for you!
Warm Up:
1st mile
The Workout:
100 pull ups
200 merkins (the push up)
300 squats
YHC did 10/20/30 for the first 5 sets, followed by 5/10/15 for 5 sets, followed by finishing the remaining count of each workout.
Mary:
2nd mile
Vests:
YHC for the 1st half of the workout.
Announcements:
We were off to attend the special Q’s of the morning.
Prayer:
None
Cletus – Noah’s Ark 1 year anniversary & birthday Q
/in Cletus /QIC: Noahs ArkPAX: Brickhouse, Brony, Cha Ching, Cowboy, Crosby, Da Business, Doc, Gump, Kid Cracker, Lipsync, Mortar, Noah's Ark, Pablo, Patch, Pikachu, Pumpkin Spice, R22, Slide Rule, The Natural, Yogurt
Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.
Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.
Sheepdog – MACH 1&2
/in Sheepdog /QIC: ShredderPAX: Dovetail, Norm, Shredder
PAX OF 3: Norm, Dovetail, and Shredder
Warm Up: light run around the school, side straddle hop, chinooks, fazio arm circles, good mornings, Peter Parkers, mt. climbers, squat imperial walkers, squat hillbillies.
The Workout: 300 wing chun strikes, 3 set rotation, slow TUT: wobbly merkins, wobbly dips, and pull-ups. Worked through MACH 1 and 2 while odd man out did random excersises.
Mary: low slow flutter blitz
Announcements: 911 climb.
Prayer: BRR team, F3 families, those with illnesses and injuries, Dovetail’s sister is heading back to Russia soon.
Lipstick Search Party
/in Running 4 the John /QIC: UTIPAX: Blue Hen, Brony, Chips, Emeril, Foghorn, Java, Latte, Pablo, Salsa, Sharapova, Slide Rule, UTI
Warm Up: Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group
The Workout: Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John. The PAX began to run but realized Lipstick was nowhere to be found. Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway. They checked all of the Johns along the way hoping to find Lipstick. UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting. The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found. Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…
Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…
Mary: The 3mi group did some stretching
Announcements: 9/11 Stair Climb
Prayer:
Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school
Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer
HOSE ON THE RIGHT, PIMPS ON THE LEFT
/in Disney /QIC: ChipsPAX: Big Blue, Blue Hen, Buttwax, Chips, Crab Legs, Dumbo, Kid Cracker, Moby, Mookie, Pablo, Peak Week, Peeping Tom, Ramsey, Straight Cash, The Natural, Warbucks
16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.
Warm Up:
Lap around the fields
20 SSH
10X10 Imperial Walkers/Hillbillies
10X10 Sir Fazio Arm Circles
10 Slow Good Mornings
The Workout:
Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT
To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)
Mary:
Low Slow Flutter
Freddy Mercury
Pickle Pounders
Announcements:
Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.
Info: https://runrdc.com/
911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4
Info: https://f3raleigh.com/9-11-stair-climb
Prayer Requests:
Crab Legs, we pray for strength and healing.
Clay, we pray for healing and guidance to his physicians.
BRR Crew, we pray for safe travels and strength.
Unspoken Prayers, we pray for those issues in our lives that only you know Lord.
CHiPs Word of the Day:
He must become greater, I must become less. –John 3:30
I Am Third: God is First, Others are Second, and I am Third.
Silence of the #HIM
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Aggie, Banana Seat, Beater, Dauber, H1N1, Messi, Modify, R22, Slots, Wrangler
Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).
Warm Up:
Warm up lap around track
Over to b-ball court
Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)
Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)
Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back
Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.
Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)
Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
Ecclesiastes 4:9-10 NKJV
Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started
Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS
Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.
BS Out!