Pax of 6 gathered for a very hot Thunder session.
EC: YHC with an easy mile.
Warm Up:
Jog over to grass near amphitheater.
SSH x15 IC
Good afternoon x10 IC
Mountain Climber x20 variable cadence
Arm stretches
The Workout:
Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.
Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.
12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins
Mosey to playground – ab work to let the heart rate recover:
Low slow flutter x10 IC
LBC x10 IC
To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.
Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”
Circled up for various rock exercises rotating rocks throughout:
7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder
Curls – 7x bottom half range of motion, 7x top half, 14x full range
Tri-ceps – 7x bottom half, 7x top half, 14x full range
Return the rocks and mosey to the metal bars along the walkway near the baseball fields
All pax on bars for upright bodyweight rows – x10
Switch to grass for 10x squats
Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg
Mosey back to tennis courts for Mary
Mary:
Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).
Announcements:
9/11 stair climb
Prayer:
Crab legs. Unspoken.
Great work men – hot one out there. An honor and privilege as always to lead.
Stairs
/in Disney /QIC: NemoPAX: 187, Axe, Breach, Buford, Chips, Crab Legs, Dawgpound, Nemo, Pablo, Peeping Tom, Ramsey, Skidmark, UTI, Warbucks
With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.
EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route
Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked. Down/Up on the stairs was a 1 count. Up top we did squat star jumps. So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps. Then 2 down/ups with 6 jumps. 3 with 9, 4 with 12 and finished with another 3 down/up. 13 total laps of the stairs if you are keeping track at home. Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow. On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb. Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR. Great chance to lead. The workout today was all about some training for the 9/11 stair climb. We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken. YHC took us out in prayer.
New leaders being born
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Boy George, Gump, Lipsync, Modify, Noah's Ark, Pikachu, R22, Slots
Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.
Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs
The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down
Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.
R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom
Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)
Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)
Announcements: Runs and events coming up
Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken
Great job stepping up R22! Next time he’ll be running the show.
Hot hot hot
/in Thunder /QIC: PikachuPAX: Beer Fest, Breadsticks, Gnocchi, Gump, Kubota, Pikachu, Urban
Pax of 6 gathered for a very hot Thunder session.
EC: YHC with an easy mile.
Warm Up:
Jog over to grass near amphitheater.
SSH x15 IC
Good afternoon x10 IC
Mountain Climber x20 variable cadence
Arm stretches
The Workout:
Since some of us were sore from the 5 year anniversary beatdown we decided to get all our Merkins out of the way.
Mosey to the nearby hill (directly next to running track) for clockwork Merkins, starting with 12 o’clock pointing towards the track.
12x at 12 o’clock, and then proceeding accordingly clockwise all the way around – 78 merkins
Mosey to playground – ab work to let the heart rate recover:
Low slow flutter x10 IC
LBC x10 IC
To counterbalance all that chest we needed some back, so to the monkey bars we went. 3 pax hold chill cut plank, other 3 each do 10x Pull Ups. Each group went once, then went again with 5x Pull Ups.
Mosey to the rock pile where pax were instructed to get a “medium, non-traveling rock to share”
Circled up for various rock exercises rotating rocks throughout:
7x Deadlifts, 14x cleans, 21x overhead press, 14x putting it all together for the ground pounder
Curls – 7x bottom half range of motion, 7x top half, 14x full range
Tri-ceps – 7x bottom half, 7x top half, 14x full range
Return the rocks and mosey to the metal bars along the walkway near the baseball fields
All pax on bars for upright bodyweight rows – x10
Switch to grass for 10x squats
Repeat rows x10, prisoner squats x10, rows x5, lunges x5 each leg
Mosey back to tennis courts for Mary
Mary:
Mary around the horn – 15 count each (except for the Burpees called by our FNG Urban, only 8x of those. Maybe that’s why the Big Blue fan got that name).
Announcements:
9/11 stair climb
Prayer:
Crab legs. Unspoken.
Great work men – hot one out there. An honor and privilege as always to lead.
Humidity is back
/in Tea Time /QIC: SkidmarkPAX: Buttjoint, Sea Dog, Skidmark, Spam
Warm Up: the first mile
The Workout: 100, 200, 300 pullups meekins squats. The second mild
Mary:
Announcements: 5 year anny August 29, 9/11 stair climb
Prayer: sea dog took us out. Pray for crablegs, Brandon from Hope, Spam lost a close friend to a couple weeks ago to OD, Skidmark’s M’s friend battling thoughts of suicide.
Dora lost her panties at Paradise City
/in Paradise City /QIC: EmerilPAX: 187, Axe, Blue Hen, Breach, Brony, Buford, Chips, Cowboy, Crosby, Dawgpound, Doc, Emeril, Foghorn, Lipstick, Nemo, Pablo, Peak Week, Peeping Tom, Sharapova, Shredder, Skidmark, Slide Rule, UTI
23 Pax @ Paradise City. 10 Pax showed up early for EC. While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior. So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts. Word is they may belong to Skidmark.
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:
Jog to to Guard Rails – Tricep Dips x30
Up to Tennis Court area – Bear Crawl up hill
Up to Dumpster area – Partner Up Dora
Down to Fences – Derkins x20
Down to Guard Rails – Tricep Dips x30
Mary:
Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching
Announcements:
Weds 5 year anniversary workout at PT
Look for changes to next Monday’s PC workout as it’s a holiday. May start later in the morning and may change the venue
Prayer:
For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
2 Timothy 1:7
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise
/in Any Given Sunday /QIC: MookiePAX: Bernie, Brexit, Dawgpound, Forceps, Lipstick, Mookie, Pikachu, Slots, UTI, Wrangler
This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.
Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..
Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)
The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.
Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back
Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).
Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..
The Great 8
/in Ground Pounder /QIC: ForcepsPAX: Breach, Brickhouse, Farva, Forceps, Lipton, Mookie, Natty Ice, Quiver
8 showed up for an epic beat down at Ground Pounder
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets
Break into 3 groups:
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,
Rotate through every Aik’n Station:
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.
Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)
6AM tomorrow – Any Given Sunday @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.
U-Turn for 9…Serving Perfect Weather and Quality Miles
/in U Turn /QIC: MookiePAX: Boy George, Dawgpound, Farva, Forceps, Gump, LED, Mookie, Norm, Warbucks
PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..
Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R
The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.
Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)
Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.
Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!
3 PAX for Crazy Time- Maybe We’ll Do Something Different…
/in Crazy Time /QIC: MookiePAX: Crosby, Mookie, Yogurt
Eager to find out what Pikachu had planned for this morning’s edition of Crazy Time, Mookie arrived early to the Womble playground 5 minutes before the 4:30am Crazy Time start. Upon hearing the sound of quick feet hitting the ground in the distance, he figured this had to be Pikachu fresh off an EC run, but found out it was Yogurt equally eager for a beat down. 430 arrived, and as the rule goes…All F3 workouts must start on time. We took off for the standard route warm up loop around the soccer fields were we met up with Crosby. PAX completed the 1 mile loop and proceed to the playground to knock out the standard regiment of 100 pullups, 200 merkins, 300 squats, with Yogurt mixing in some LBC’s to put in some additional core work. As this was a rare Pikachu fartsack, Crosby did the honors and went shirtless in his absence during the workout. We knew he was with us in spirit. PAX completed the second mile loop to complete the workout.
Hopefully next week we will find out what that something different is. My guess is that it is something that rhymes with ‘Burpee’
PAX went on to double down this morning after Crazy Time- Crosby\Yogurt: Cletus; Mookie: Crazy Ivan
Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary- Possum Trot
Prayer: Continue to keep Crab Legs in our prayers. All those training for BRR and upcoming races, continue to keep everyone and their families healthy and safe.
My Triceps are Sore
/in Crazy Ivan /QIC: DawgpoundPAX: Buford, Dauber, Dawgpound, Mookie, Peeping Tom, Pipe Dream
Warm Up:
Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers
The Workout:
It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground
Partner up for Stations
One team was the timer. Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear
Round 1:
Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes
All Other Stations:
TRX Chest Press
Kettlebell Swing
Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes
All Other Stations:
TRX Rows
Burpees
Since there where only three groups we all did the next at the same time on the TRX/Kettlebell
Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses
Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl
Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8
Mary:
The Man — Burpee Roma
Announcements:
9/11 Stair Climb
Convergence South Wake 5 year
Prayer:
Crab Legs