YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.
“I can do all things through Christ who strengthens me.”
Philippians 4:13 NKJV
Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.
Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC
Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch
The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.
Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM
Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3
Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done
Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins
Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni
Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken
Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.
PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.
BS Out!
U-Turn at the Merlot Pile
/in U Turn /QIC: PikachuPAX: Glamper, Oh Yeah, Pikachu, Skidmark, Warbucks
U-Turn started with YHC and Skidmark starting early at 5am to get some extra miles. However we were cut short by some pretty bad stomach sickness for Skidmark – we got ~1.25 miles in and then walked back to start while he recovered.
YHC met the others for a 3 mile route starting at 6AM.
Warm Up:
SSH
Right over left/left over right stretches
Heel to but stretches
The Workout:
3 miles around the business park, picking up the 6
Mary:
N/A
Announcements:
None
Prayer:
Skidmark for recovery. Those running Derek Davis.
Sheepdog – “Improv”
/in Sheepdog /QIC: ShredderPAX: Breadsticks, Dovetail, Gump, Lipsync, Noah's Ark
Pax of 5; Breadsticks, Gump, LipSync, Noah’s Ark, Dovetail
Circle the building
Wheel-o-warmup (Each HIM picks an exercise)
– Imperial Walkers
– Hillbillies
– Good Mornings
– Michael Phelps
– Fozzy arm circles
The thang
20-minute EMOM (4 rounds, each exercise starts on the minute. Any leftover time in the minute is rest time)
15 Sumo squats with leg lift
10 burpees
15 v-ups
20 derkins
Once around the track
Martial arts – pressure points with stick (only had 7 mins left at this point)
Thought of the day: the existence of God is often questioned because of the existence of evil, but if everything was always perfect for us, we would be like spoiled children who could never help anyone else. Therefore rather than having a pity party or asking only that tough things be removed, ask what can be learned, ask God to mold you, so that we can be an encouragement to others. Perfect is promised later, perseverance is needed today.
Prayers: Joel, Noah’s Ark’s son
Black Album
/in Crazy Ivan /QIC: DawgpoundPAX: Chips, Dauber, Dawgpound, Emeril, FedEx, Mookie, Nemo, Roger Roger
Went back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.
I’m on Top
/in Cletus /QIC: 187PAX: 187, BackPage, Deadbolt, Doc, Dumbo, LED, Lucky Charms, Pablo, Patch, POTS, Wrangler
Warm Up:
Started with a jog to East Parking Lot with backward and karaoke. Followed by SSH x 15 IC, Moracin Night Clubs x 10 IC, Arm Circles x 10 FWD and 10 BWD.
The Workout:
Pattycake Merkins and Broke Back Derkins around the parking lot 2 sets @ 10 each. Patch said to Doc “I’m on top”…
Over on the main stage we did box jumps and monkey humpers 3 @ 15 IC
Jog to Softball parking lot where we did Dora with rocks (curls, tri extensions and squats) while partner did bear crawl and run back, lung and run back and BWD Crabwalk and run back.
Jail Break to Tennis Courts
Mary: Plank -O-Rama – each PAX called an ad exercise.
Announcements: Derek Davis 5K tomorrow, Setp 26th, 5yr ann for F3 Southwake, Deadbolt looking into starting the “Q-Source” http://f3nation.com/q-source-index
Prayer: F3 Dad’s camp and traveling, DoubleD and Family, CrabLegs and his journey
Women are crazy
/in Crazy Time /QIC: SkidmarkPAX: Deadbolt, LED, Mookie, Nemo, Skidmark
Pax of 5 for crazy time. Two newbies this morning brought to us by significant woman drama. Deadbolt sending two daughters off to school and LED up early with a 19 month old girl that couldn’t sleep.
Warm Up: 1st mile
The Workout: 100 pullups, 200 merkins, 300 squats, second mile
Mary:
Announcements: August 29 5 yr anniversary, dads camp this weekend
Prayer: us against women
I can do all things…
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Boy George, DoubleD, Farva, Modify, Nitts, Noah's Ark, R22
YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.
“I can do all things through Christ who strengthens me.”
Philippians 4:13 NKJV
Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.
Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC
Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch
The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.
Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM
Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3
Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done
Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins
Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni
Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken
Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.
PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.
BS Out!
Stairs Together
/in Disney /QIC: NemoPAX: 187, Beast, Blue Hen, Brony, Chips, Dawgpound, Flanigan, Foghorn, Nemo, New Mexico, Pablo, The Natural, Warbucks
Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.
EC credit to 187 who did a solo run to keep the Disney EC streak alive and well. Great to see him getting back to form.
2.0 credit to Beast who showed us how it’s done on the stairs
Warm Up: Predictable but we did a lap of the soccer fields and circled up for Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights. The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder. Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise. If you carried it up, you carried it down. At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman). We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target. That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend. New Mexico took us out in BOM with a moment of silence followed by prayer.
Quiet Morning at Possum Trot
/in Possum Trot /QIC: FarvaPAX: 187, Banana Seat, Cowboy, Dauber, DoubleD, Farva, Gump, LED, Modify, Noah's Ark, POTS, R22, Stovepipe, The Natural
Warm Up: Started with a quick jog around the parking lot. Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.
The Workout: a combination of 11s and suicides
Start against the fence for an explanation and demo. Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too. Next to no mumble chatter was to be heard today.
Sets of 11s
1st – side straddle hops and imperial walkers both in cadence to the first line
2nd – criss cross jumps and diamond merkins to the second line
3rd – plank jacks and Bobby Hurley’s to the third line
4th squats and standard merkins to the 4th line
5th mountain climbers and American hammers to the 3rd line
Everyone hold BTTW on the fence for a 5 count down the line.
Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer: a few requests mentioned followed by COT and ball of man.
Skipping to the John
/in Running 4 the John /QIC: UTIPAX: Boy George, Buford, Chips, Crosby, Dawgpound, Emeril, Forceps, Lipstick, Moby, Natty Ice, Pablo, Peak Week, Psi, Roger Roger, Skidmark, UTI
EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)
Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK. Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist. END WARM UP
The Workout: The main event was a modified and simplified running route. There is this whole thing about not leaving the 6 behind or losing people or something… 😛
This week we turned right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash. A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world. From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Announcements: Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag. A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,
Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water. Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital. I checked in with Chips tonight and it sounds like he is home and doing much better.
what do we call Huggies when he is old enough to drink??
/in Tea Time /QIC: John DeerePAX: Forceps, Huggies, John Deere, Skidmark
Tea Time weekly Murph.
Pax 4 – Deere, Skid Mark (aka the Miles Monster), Forceps and Huggies (plus Huggies mom for the last mile)….
Skid Mark & Huggies with 6miles EC (well done chaps) Deere a meer 1 Mile mosey
Warm Up:
1st Mile
The Workout:
100 Pull ups
200 Merkins
300 Squats
Mary:
2nd Mile
Announcements:
the usual…..
Prayer:
remembering 1 year since Crablegs was diagnosed with ALS.