I said to do this but I meant for you to do that

/in /by

Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s.  I said count off but I meant just get into a group of 3’s.
8’s.   Bottom of the parking lot do x1 Merkin.   Team of 3 Indian Run to top of parking lot.  7 Turkish getups.  Indian run back down.  x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs.   Still in teams of 3.   1 Pax at the top doing squats.  1 at bottom doing star jumps.  Timer is 3rd PAX running down stairs.  Swap/rotate/repeat

Sharknado –   I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday.  Maybe Banjo will show up.  “Show up, try to keep up”.  6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie.  Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week.  Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

Dumpster Fire – For Real

/in /by

I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown.  As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter.  Then I noticed the fire.  Warbucks had already called 911 and sirens in the distance was proof positive of the quick response.  Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash.  Side of the shelter was burning up and putting off some serious heat.  It was really disappointing to see this and to think someone thought it was a good idea.  We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers.  Community leadership and setting a positive example are key to our strength.

EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.

Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x.  On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins.  Recover on the walk to start space, wash, rinse repeat 3x.  On the jog to the small lot and partner up for 1 full lap on the wheel barrow.  Switch as needed and keep it moving around the lot.  Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer

Thanks for sticking with the modify on the fly this morning

Welcome FNG Trickle

TS Michael

/in /by

On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.

EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop

Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH.  Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill.  Partnered up for a brutal set.  Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise.  We did this 5 freaking times.  Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench.  5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer.  YHC took us out.

Merkin Count w/ Back Planks

/in /by

EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

Side Straddle Hops

/in /by

Nemo was back on the Q and looking to get the heart rate up during this traditional boot camp style beat down.

EC was strong for Deadbolt, Nemo, 187, Axe, Peeping Tom, UTI and Lipstick

Warm Up: Jog around soccer fields and circled up for Good Mornings, Fazio Arm Circles forward and reverse, Goofballs, Arm Stretch
The Workout: On the jog to the lower lot where we set up on the benches for 3 sets (1st 2 sets all ICx15, last set ICx20) of Tempo Dips – SSH – Shoulder Taps – LBCs – Nipplers.  Recovered on the jog around the lot between sets.  On the jog back down the road towards Optimist Farm we stopped at bottom of greenway.  Split in 2 groups.  Group 1 was on the run up the hill to touch fence at back corner of soccer fields and return.  Group 2 was SSH the whole time.  Each group made the run 2x.  On the jog back to the start.
Mary: Strong round of plank-o-rama
Announcements: Countoff was 12, Name-o-rama, discussed new AO set to start next Tue at Harris Teeter parking lot – great leadership Peeping Tom.  Deadbolt assisting family friends in Wallace who are dealing with very bad flood damage and he is rallying to make a trip there to deliver gas/money/supplies and a helping hand.
Prayer: For all dealing with Florence, Clay and Crablegs

Breach still looking for a couple more to add to his Tuna Run Team

Good luck to those running the Police 10k Sat

Keep an eye on facebook for many opportunities we as F3 can do to support Florence recovery

Post-AO chatter included recognition of the effort by Roger Roger stepping up and volunteering his time and skills as a pilot to help deliver supplies down east

2 Years of the ‘Chu – Part 2 of 2

/in /by

15 pax came out to workout 2 of 2 celebrating Pikachu’s 2 year F3 anniversary.

Warm up:

Lap around the turf field. Circle up in the parking lot:

SSH

Mountain climbers

Arm stretches

The thing:

Mosey to turf field – line up along near left edge

Jog to other end

Bear crawl length of field

Jog to other end

3 count – on 1 start holding low plank, on 2 keep holding, on 3 sprint to other side of the field

Low slow flutter

Jog back to far end

10 count

3 count – on 1 start holding 6 inches, on 2 keep holding, on 3 sprint to other side

Freddy Mercury

Jog back to far end

10 count

3 count – sprint on 3, all out for last one

10 count

Mosey to the abyss/stairs

Warm up trip to bottom and back to top

Back to bottom – 10 of Pikachu’s favorite exercise (aka the Burpee)

Back to top – plank hold

Back to bottom – 10 of Pikachu’s 2nd favorite exercise (aka the Turkish Getup)

Back to top – squat hold

Back to bottom – third favorite exercise (Pickle Pounder)

Back to top – 10 count

Mosey back to parking lot for Mary. Yogurt started while YHC got his phone…..and a speaker.

Thunder by Imagine Dragons – hold plank and do a merkin every time the word Thunder is said.

Stretching routine (copy from Thunder).

Announcements:

Pikachu thanks all of South Wake for making Holly Springs feel like home over the past two years.

Prayers:

Crab legs. Brick house is looking for a joke.

HOSE ON THE RIGHT, PIMPS ON THE LEFT

/in /by

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.

Stairs

/in /by

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.

Stairs Together

/in /by

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.

Disney Legwork

/in /by

Pax of 17 came out to Disney for some cool but humid leg work.  Unfortunately there were no turkey legs to be found 🙁

EC: 187, Nemo, Lipstick, Axe

Warm Up:

It began like many other Disney workouts with a run around the soccer fields.  We circled up for some Good Mornings, Mountain Climbers, Side Straddle Hops, and completed our workout with a nice Indian Run to the STAIRS OF DOOM.

The Workout:

We paired off to take on the STAIRS OF DOOM.  Partner 1 ran down the stairs, completed 20x Star Jumps, and then ran back up the stairs.  Meanwhile, partner 2 completed as many Merkins as they could OYO.  The partners swapped off and exchanged Merkins for LBCs for Planks (one round of each until both got a shot).  Once we got to planks we did a little Plank-O-Rama to keep things interesting and had the remaining stair climbers join in as they finished.

We took a short breather and a 10 count before a Mozy to the “walls”

Partner 1 bellied up to the bathroom wall for some Balls to the Wall while partner 2 completed 20 box jumps at the short wall.  The partners swapped out for 3 rounds.  Again we waited for the 6 with some Plank-O-Rama

Mary:

Box Cutters, Low Slow Flutters, Diamond Merkins, Burpees, World War I’s, Goofballs

Announcements:

New Running AO “Running 4 the John” started on 8/8 at Ting – Will continue weekly Wednesdays @ 5:30AM – 5 to 6 miles

Convergence to honor Ankle Biter @ Vance Elementary this Friday @ 5:30

Some folks will be out at the Derek Davis 5k on 8/18 – Look to Lipstick to meet-up and warm-up near the shovel flag

9/11 Stair Climb

Lab Rat reported that the prayers for the premature baby in his extended family are working.  Still in the hospital but improving everyday.

5 Pack for Warbucks

2x 5 Pack for Dumbo

Prayer:

Hope Community Church goer and friend to Roger Roger jumped out of a boat and sustained major injuries.

Darby – Ankle Biter unfortunately did not recover.  See Announcements to support Darby at Convergence