Still waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.
Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:
Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps
The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:
Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up, made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.
Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.
Circled up for some stretching and mumblechatter.
Mary: Varying stretches
Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week
Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.
Suicide Drills
/in Possum Trot/by LEDThank 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/by Peeping TomWarm 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/by FedExPAX 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/by John DeereJohn 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/by DawgpoundEC: 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
Under New Management
/in AO Post, Thunder/by John DeereThunder….
Warm Up: 20 x side straddle hops, 15 x cotton pickers, 10 x fwd arm circles, 10 x reverse
The Workout: mosey to first street lamp on Stinson…10 lap posts to Grimsby.. 2 burpee’s at post number 1, increasing 1 burpee per post… (65 Burpee’s in total….) Pikachu did an extra set… was unable to understand simple instructions it seemed.
Plank holds / LBC whilst waiting for PAX.
Mosey down Grimsby stopping at every lamp post conducting the following:
Post 1- 10 spiders, Next post – low slow flutters in cadence 20, Next post – 35 Merkins, Next – 20 cadence American hammers, Next – 20 cadence pickle pounders, Next 20 cadence homer to marge, next, 20 cadence box cutters.
Mosey across the road down Fairground Rd, turn left on Barley Mill Rd to hit the currently closed Greenway…..Partners up, target accumulate 100 Merkins and 50 burpees with shuttle runs up the greenway (PAX modifies due to time)
Getting back to the tennis courts………….Indian run, 1 burpee… PAX got 3 burpees as we ran back to tennis courts.
Mary: Q led – 5 std Merkins, 10 wide, 10 fist, 10 diamonds, 10 dry docks. PAX calls in cadence 5 Leg raises, 5 burpees, 5 Superman, 5 LBC, 5 have a nice day, 10 diamond.
Announcements: Beer Mile, CSAUP
Prayer: Fallen F3 member in other group, crablegs
10 PAX for a Half Dozen at Any Given Sunday
/in Any Given Sunday/by MookieStill waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.
Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:
Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps
The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:
Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up, made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.
Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.
Circled up for some stretching and mumblechatter.
Mary: Varying stretches
Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week
Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.
2 pack making 6 packs
/in Ground Pounder/by ForcepsWarm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]
Who’s Carey?
/in U Turn/by SkidmarkPreview run this morning of the 1/2. Various distances. Good work men.
Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Guest-Guest-Guest DJ
/in Crazy Ivan/by DawgpoundEmeril was supposed to be guest DJ. He didn’t show. The backup guest DJ was supposed to be Midget and he didn’t show. Thank you Apple Radio station Rock Workout.
Warm Up:
Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers
The Workout:
100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
50 Kettlebell Swings (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
25 Kettlebell Swings (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
15 Midget Love Handles
20 Tricep Presses
20 Midget Love Handles
20 Tricep Presses
30 Frog Jumps
25 Frog Jumps
Mary:
Leg Stretching this Q needs to run tomorrow
Announcements:
Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order
Prayer:
Crablegs
Clay
Eastern Carolina