EC: Standard 2 mile route – solo
Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME.
ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!
Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout.
In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder.
I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together.
Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way!
Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.
Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.
Mary: 3 minutes ab work, including 50 big boy sit ups and more.
RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins!
So, if you see the opportunity to have a positive impact, go for it!
Carrying the Suitcase
/in Crazy Ivan /QIC: DauberPAX: Dauber, Dawgpound
FNGs: none. seemed like ol’ times, just missing Nemo. Thank you so much for joining me Dawg in the freezing cold on the tundra at Womble.
Warm Up: ssh, IW, good am, static stretch, mosey to bathroom to adjust gross weight
The Workout: 50lb dumbbell in play. Single arm carry half distance of parking lot; switch hands come back. While this is being done, essentially a time keeper, other pax executed max amount of swings, rut rows and curls for girls. Suitcase was very challenging for YHC after multiple attempts. Switched to farmers carry with two kettelbells. Multiple KB exercises (10c) including figure 8, squats, tricep curls, bus drivers, slap bells, From our six, 6 inch press, nipplers, straight arm extension. R & R. More core during Mary and yoga.
Mary: American hammers, 5 burpees, H2M, marching, plank hold, and YOGA
Announcements: Support HS 1/2 marathon
T-Claps (Recognition): All those who stepped up and helped out with Q and showing up during RESPECT WEEK
Prayer: Pax illness, unspoken. YHC took us out.
‘Honored to lead. – Dauber
Barbells, kettlebells and maces, oh my!
/in Kennys Grave /QIC: Pumpkin SpicePAX: @Abacus the OG, Banana Seat, Finkle, Fram, Gamecock, Gump, Sunshine
FNGs: None
Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins
The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.
Mosey to Basketball court. Game of knock out. Losers must do 10 merkins, 10 squats, 10 WWIIs before returning.
Mary: Good morning, arm stretches, hamstring stretches
Announcements: CPR class 11/21; Volunteer spots still open HS Half.
T-Claps (Recognition): Gump my fellow quinquagenarian
Prayer: PAX running HS Half; Deal with our addictions. Challenge for each PAX to talk to someone about anything they are struggling with.
Saving Old Glory – RESPECT WEEK
/in Tea Time /QIC: YogurtPAX: Dusty, HazMat
Great to see HazMat and Dusty return to Tea Time! I planted the flag at 6:55 pm and we caught up while stretching OYO. Then, we took off for our 1-mile run. The two 1-mile runs on a Murph are great because you can talk without interrupting your fellow PAX’s counts. So, we talked on this run before jumping into the exercises.
Upon our return to the playground, I immediately noticed something was wrong. My F3 shovel flag, which stands very tall, was missing! Oh my! HazMat found the shovel on the ground over there. Dusty found the connecter piece (rod holder) elsewhere. Now where’s the flag???
Then, right there in the middle of the turf, I spied two adorable little girls, probably about 4 years old. One was pulling the other around like a water skier. But wait, that’s not a rope, and those aren’t water skis… THAT’S MY FLAG!
I intercepted them and they returned it. I explained that Old Glory must be treated with respect and must never touch the ground. Dusty, HazMat, and I chuckled for the next hour.
And of course, we knocked out the MURPH exercises: 100 pullups, 200 Merkins, 300 squats. And of course, another mile run.
Temperature was perfect at about 49 degrees.
Prayer requests: Dusty doctor visit to discuss hip options; HazMat’s dad seeking diagnosis for dizziness.
RESPECT Lesson: Plant your shovel flag at every F3 workout that you Q. And more importantly, treat the American flag with RESPECT!
Meet Charles Bronson
/in Paradise City /QIC: YogurtPAX: 187, Dumbo, Moose, Pablo
EC: Standard 2 mile route – solo
Warmups: Ran one lap around the main circuit and stopped for Good Mornings (10x), SSH (50x), and that’s about it. Back to the basketball court area for the ME.
ME: I centered the workout on reaching 3 miles running. How do you get there? You run around the main 0.5 mile circuit 6 times. No problem. But what about the exercises? Hmmmmm. Hello Lexicon!
Meet Charles Bronson. Wikipedia: One film critic said that Bronson “oozed male life-force, stoic toughness, capability, strength.” Ha! That’s perfect for an F3 RESPECT week workout.
In the Charles Bronson exercise, you begin with a 50-rep exercise–again, perfect for RESPECT week. We did overhead claps, jump lunges, LBCs, Merkins, and regular lunges. Next time I’ll make the exercises a lot harder.
I had set up cones on the back stretch, where it’s slightly uphill, perfect for accelerated runs. We did the exercises and runs together.
Cone 1: Accelerate to cone 1, but you must reach your top speed as you cross the finish line. So, you must accelerate all the way!
Cone 2: Decelerate to cone 2. Because you hit top speed at cone 1, you need a short distance to slow down.
Cone 3: Bear crawl from cone 3 to upper corner of the lot. Then, run together, circling back to basketball court corner, rinse and repeat five times, at least.
Mary: 3 minutes ab work, including 50 big boy sit ups and more.
RESPECT Message: Be a positive impact on your community. Last weekend I was biking and was disappointed to see graffiti on the freshly painted white walls as I passed through the under pass tunnel. On my return, however, I could smell fresh spray paint. Aha! Thinking I was gonna catch the culprits red handed, I rolled into the tunnel to find a father and some teens spraying white, over the graffiti! I was so impressed. The community wins!
So, if you see the opportunity to have a positive impact, go for it!
Old and New School Respect
/in The Nest /QIC: GumpPAX: Finkle, Gamecock, Gump, Pumps
PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics
Sunrise AGS
/in Any Given Sunday /QIC: YogurtPAX: Yogurt
On this Sunday following the Richmond marathon, I figured the PAX would be skinny, plus I knew @Vasoline had some plantar issues and @Bleeder was out of town. So, when I moseyed up at 5:55 am, I wasn’t completely surprised to see the parking lot empty. And I mean completely empty. Not even the overnight cars of drunk soccer moms who took an Uber home from their kid’s big game. Nonetheless, I planted the flag anticipating that someone might roll in right at 6 am. No one. But I spied a headlamp over at the Ivan lot. Knowing we’ve had a bunch of FNGs lately, I started the run at 0600, heading toward the mysterious light, thinking I might intercept an FNG or at least a new F3 guy looking for the Sunday morning run. They had started their run and we passed each other on the back stretch of the turf fields. Well, that’s not an F3 guy. Or even an FNG. They were clearly on their own run.
So, now realizing this was gonna be a solo run, I headed toward my house to grab the dogs.
I had determined the route the night before and we took off. Down the greenway in the pitch black. Temperature was cool and it was very quiet. No frogs, no nothing. @Bubba wore his headlamp around his neck, so I could see him run ahead doing scout runs. When we got to the lake, I heard a runner approaching and hooked up Bubba. WebEx! Getting in his 5k around the lake with his dog. Nice.
It was now twilight and the dogs went for a swim. By the time we got around to the dam, it was late twilight but the sun had not broken the horizon yet. Wanting to catch the sunrise, we headed up the hills through Sugg Farm. Perfect timing. When we hit the meadow with the lone pine, the sun peeked through the clouds over the horizon. Life if good.
We headed back to Womble and the flag, which was still waving in the parking lot. Count-off, name-o-rama, announcements, were pretty quiet. I gathered my thoughts and posted the following post-blast:
AGS – 1.2 PAX 🐾 for 5.3 miles around Bass Lake with scout runs, squats, fire hydrants, and poop eaters along the way. The counts were a little ruff 😜 One way mumble chatter, but boy do I feel a lot better. 😀 Fantastic sunrise at Sugg with some romping in the meadow. The PAX pulled me up the hills when I got tired, and of course, we picked up the six. 💩 Missed you AGS regulars @Bleeder, @Full House, @Cupid, @Moose, @U.T.I., @Vasoline. Hope everyone has a fantastic Sunday!
A perfect day for a Ground Pounder
/in Ground Pounder /QIC: HazMatPAX: @Pumkin Spice, Bollywood, Dauber, DOA, Forceps, Gump, HazMat
FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops. The Workout: Medium-Big rocks rotated after each exercise. Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats. Repeated all exercises. Six work: Chest presses, Skull crushers, WWII’s, American Hammers. Chest superset without rocks (dirkins, merkins, irkins, merkins). Frisbee Golf Putting competition. If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps. Mary: Each Pax picked their own exercise.
Full Steam ahead at Downtown Train
/in Downtown Train /QIC: StickersPAX: Bobby Boucher, Da Business, Ginsu, Jellybeans, Kosher, Papa Smurf, Sunshine, Tripod, Woody
FNGs: Tripod!
Warm Up: Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm circles, seal claps, overhead claps
The Workout: Mosey over to the rock pile. Get medium size rocks, 15 to 20 reps the Q says. Cusack over to the amphitheater grass. Q splits group into 2. Group #1 does AMRAP of specified exercise, Group #2 does a lap around the Cultural Center. Curls for the Girls, Overhead Press. Change of plans. Group #1 does AMRAP of specified exercise, Group #2 holds Wall Sit until done. 2 Rounds with Ground Pounders and Ruh Rohs maybe? Sorry, I should have done this day of. Another round, Group #1 dips at the picnic tables, Group #2 balls to the wall. Return the rocks.
Mosey in front of Town Hall. 2 rounds of fast feet on the steps in cadence followed by merkins and diamonds.
Mosey back to parking lot for Mary and stretching.
Mary: 10+ minutes. YHC called out some various standards, Freddie Mercury’s, WWIIs, and others. Then to popcorn Mary as 10 minutes of Mary is a long time. Some stretching to finish it off.
Announcements: Nov 21 CPR class. Respect week coming up. Others I may be forgetting.
T-Claps (Recognition): Stickers and Sunshine for 2 mile EC. Thanks for the accountability!
Prayer: Runners heading to Richmond this weekend. Unspoken. Apologies if I forgot others.
Climbed the Mountain at the PREMIER Lunar Eclipse viewing AO Purple Cobra
/in Purple Cobra /QIC: StickersPAX: Bobby Boucher, Kosher, Moose, SoftServe, Stickers
FNGs: None
Warm Up: SSHs, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Moseyed to various locations to climb the mountain. Location #1 = 10 Burpees, Location #2 = 20 Monkey Humpers, Location #3 = Sprint from bottom of the hill to first intersection, complete 30 Merkins, Location #4 = 40 squats into 50 walking lunges (25 out and back). Climb back down as we travel back to location #1.
From here we travel to the rock pile, gather palm size rocks and mosey to parking lot. Curls for the girls, one arm static while we rep with the other, switch. Wall Sit. Shoulder press, one arm static, switch. Wall Sit. Chest Press, one arm static, switch. Wall Sit with rocks for lateral and front raises in cadence. Ruh Rohs. Balls to the Wall (10 count each PAX). Into Carolina Dry Docks (10 count OYO). Return your rocks.
Mosey all the way around the shopping center back to the Flag.
Mary: Popcorn Mary. Freddie Mercury, Pickle Pounders, Homer to Marge, Breakdancing Bear to name a few. Got some stretching in to boot.
Announcements: CPR Class Nov. 21. Get out and vote.
Prayer: Sick and injured PAX. Unspoken.
6 Friends bested Chandler and conquered the rain
/in Cletus /QIC: StickersPAX: Abe, Bleeder, Jellybeans, Stickers, Tripod, Yogurt
FNGs: None
Warm Up: Mosey to the end of the parking lot, bottom fell out so moseyed to the picnic shelter. Good mornings, Hillbillies, Imperial Walkers, Frankensteins and Sir Fazio Arm circles
The Workout: B.O.M.B.S incoming. Partner up, 50 Burpees, 100 Overhead Claps, 150 Merkins, 200 BBSUs and 250 Squats. Partner #1 works on the exercise, Partner #2 runs a lap from picnic shelter around both tennis court enclosures and back to the shelter to swap and repeat.
Finished it off with a few rounds of dips on the picnic tables and wall sits on the… well… posts. Post sits?
Mary: Popcorn Mary around the group, Homer to Marge, WWIIs, Pickle Pounders, Box Cutters, Breakdancing Bear and American Hammers. These were followed by some stretching to close it out.
Announcements: CPR class Nov. 21st Sign up! Holly Springs Downtown Advisory Board survey out, help shape the future of Downtown Holly Springs!
T-Claps (Recognition): Jellybeans first EC outing with Abe, Bleeder and YHC
Prayer: All the PAX traveling to Richmond for the marathon this weekend. Safe travels for Bleeder and his family through the storm. Unspoken.