Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

Cujo and nipple chaffing

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FNGs: N/A

5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time.  Dauber pulled in while YHC posted the flag.  Nemo was no where to be found.  5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch

The Workout

Indian Run around Town Hall and back to the flag.

Modified 11’s:  PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s.  (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs).  It was clear to YHC that everyone loves this  

Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)Image result for kujo dog movie

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Tricep-press
  • 2 sets of 10’s – Rutrows
  • 2 sets of 10’s –  Ground Pounders
  • 1 set of 10’s –  Bus Drivers

On your 6:

  • 3 sets of 10’s Bench Press
  • 2 sets of 10 x 3ct Windshield Wipers
  • 2 sets of 10 x 3ct 6 Inches with arms extended

Mosey to flag

Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back

Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries. 

5 minutes of Mary:

  • 3 sets 4 x 10ct  – Supermans (alternating between Dive to Free fall)
  • 3 sets of 5 x 5 ct – Boat Canoes
  • 2 set of 10’s – Mountain Climbers
  • 20 ct – Single Leg Homer to Marge
  • 10 x 3ct – Pickle Pounders
  • Single leg lifts 10 straight, 10 back, 10 forward for each leg
  • 20 ct – Pigeon Pose

Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday. 

COT: (Nemo kept YHC on track with count/name-arama preceding announcements)

Announcements:  Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.

Prayer Requests:  Prayers for our country’s leadership. Crab Legs going through experimental treatment.

YHC took us out.

T-Claps: For Nemo putting in the EC miles

Slow on the Rocks

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I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.

EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.

FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out.  Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way.  Broke things up with a “recover” on the sets of SSH and LBC.  Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.

Done in time for the funeral.

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FNGs: none
Warm Up: We were greeted before the workout by a lady who was closing the parking lot for a funeral that would be occurring later in the morning. We assured her we would be done and gone well before the funeral and she kindly let us stay.
Regular warm up jog followed by SSH (15), Imperial Walkers (15), Hill Billies (15) and Sir Fazio Arm Circles (10 forward, hold 10, 10 backward).
The Workout: Pax were instructed to get a medium-sized rock and meet at the amphitheater. Curls for the girls (15), triceps (15), Bus Drivers (15) and Ground Pounders (15). Jog around the library and back for Urkins (15), Durkins (15) and Dips (15). Rinse and repeat through both one more time and returned rocks. Back for Mary.
Mary: Quiver inspired me (in one of his Qs) to do a bit of yoga. So we ran through some reaches for the sky, reaches for the ground, downward dog, cobra pose and runner’s stretch.
On to more traditional Mary with Homer 2 Marge (15), LBCs (15), Pickle Pounders (15), American Hammers (15).
Announcements: F3 Christmas Party Dec 14th. Winter CSAUP is coming up as well. Deadbolt shared that Hope Community Church recently had a good message on parenting. Check out their website for more (I think they’ll have a video up soon).
T-Claps (Recognition): Breach for circling back for the six throughout.
Prayer: Crab Legs’ continued journey, safe travels for Pax headed to the Tuna Relay as well as other places this week.

Mondays, the sooner you start Mondays, the quicker its over.

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Ahh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.

FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
       Thang 1:
50  lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt.  With that done decided we should do some Erkins and Dips

       Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.

Mary:  Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements:  None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.

COT: 
     Count-a-rama:  4
     Name-a-rama: 3 Meh 1 Respect

TClaps:  Oboe for gutting it out with Breathtaker

NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.

Not going to take the long way around?

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Ten strong at Downtown Train to get our week started out right.

EC: Warbucks

FNGs: None

Warm Up: DT Lap, 5 burpees (OYO), Daisy pickers, windmills, merkins, fazio arm circles forward and backwards

The Workout:

Mosey’d to library parking lot and paired up for some 7’s. Pax started in middle of parking lot for patty-cake merkins. Partners ran to opposite end of parking lot for burpees and back to the middle for patty cake merkins.

Mosey’d…the long-way…to different area of parking lot. Switched partners for some Dora. Exercises were as follows….

100 squat jumps

200 squats

300 LBCs

One PAX did exercise while partner bear crawled around planter. Switch/repeat until reached totals.

Mosey’d…at the suggestion of Flanigan, the long way…to parking garage. YHC decided to call an audible. He had intended to have PAX do leap frog burpees from one end of the garage to the other.  Instead, stuck with the leg them and PAX grab some wall for peoples chair (10 count each PAX x 2).

Mary: 10 burpees (OYO), dying cockroachs, Warbucks led exercise (name?), Breach led us in penguins, and Flanigan finished with 20 diamond merkins.

Announcements: Picnic this Saturday. See Slack and Facebook for sign up sheet.

T-Claps (Recognition):

Prayer: YHC took us out.

9/30/19 Downtown Train

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8HIMs at Downtown Train this morning

FNGs: None  

Warm Up:  10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 20 SSH, 20 Arm Circles, 10 Imperial Walkers

The Workout:

Each Pax lined up on a parking line for 11’s: Merkins then bear crawl to end of parking line for American Hammers then crawl bear back.  Squat hold until everyone finished

Mosey around the block and then to the rock pile

3 sets 20ct Curls, Triceps Press, Bus Drivers and Ground Pounders

In between each set we did sets of 10 varied exercises: LBCs, Windshield Wipers, Presses, Pickle Pounders, Homer to Marge (5 standard, 5 left leg raised, 5 right leg raised), Rockies, Plank Jacks, Lunges, Goofballs, SSH,  and 30 ct Chilcutt planks.

Return rocks and mosey around the block

10 Wide stance Merkins, 20 ct Supermans, 10 WWIIs, 4 Absolutions (brutal) 

Mary: Each PAX took turns choosing a 10 ct exercise.  Mountain Climbers, Shoulder Tap Planks, Cockroach, Low Slow Flutters, Box Cutters, LBCs, Hill Billies, Crab claps (which I quickly learned I cannot do)

Finished up with 10 OYO Burpies

Announcements: F3 Picnic Oct 12th – Use the sign up sheet

Prayer Requests: Prayers for Forceps’ boys dealing with separation

YHC took us out.   Thank you for letting me lead.

photo by Albert Harring

Da Bears (Crawl)

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FNGs: none
Warm Up: Standard DT warm up loop. SSH x 20, Imperial Walkers / Hill Billies x 10 each, FAC forward / reverse x 10 each, Seal Claps x 10, Overhead Claps x 10.
Workout: Moseyed over to the rock pile, PAX were instructed to get the largest rock they could find. Circled up at the semi-circle parking lot for the following:
– Curls for the girls x 10
– Farmer carry rock to the other side and back (really need bigger rocks / kettle bells for this in the future)
– Merkins x 10
– Bear crawl to the other side
– Lunge-walk back
Rinse and repeat. YHC heard some grumbling during the bear crawl and decided to modify for the PAX with WWIIs half way during the bear crawls to provide some relief. Additionally, on the last two merkins we went with wide grip and then diamond for a little variety. Returned rocks and moseyed back to start for Mary.
Mary: LBCs x 20, Homer 2 Marge x 15, Pickle Pounders x 15, Plank (10 count regular, 10 count raised right arm, 10 count regular, 10 count raise left arm)
Announcements: F3 South Wake picnic Oct 12
T-Claps (Recognition):
Prayer: Noah’s Arc’s M for healing, Crab Legs

Ice cream was a bad idea…

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FNGs: none
Warm Up: Standard warm up loop around town hall, the church and back.
SSH x 20 (ShamWow and Aquaman stopped by for a couple), Windmills x 10, Imperial Walkers / Hill Billies x 10 each, Daisy Pickers x 10
The Workout: Everyone grabbed a rock and met at the amphitheater for the start of a two-sided (of the library) workout.
Side 1:

  • single leg row x 10 each side
  • ground pounders x 10
  • burpee, with rock, with a curl at the end x 10

jog around to…
Side 2:

  • yoga squat (squat, then pivot at knees and back to squat, then stand up) x 10
  • lunge to other side of the parking lot
  • side lunges x 10

We did this for three rounds. On the last leg, YHC found himself… moved to take care of some business while everyone completed their lunges. Returned rocks and mosied back for Mary.
Mary: Plank for 10 count, raise arm for 10 count, repeat for other side. Pickle pounders x 15, Homer to Marge x 15, LBCs x 15, WWIIs x 15, American Hammers x 15
Announcements: F3 South Wake picnic Oct 12th at Harris Lake. Details and signup sheet on Slack.
Prayer: Noah’s Ark’s wife for continued healing. Gilligan for healing after surgery. Those traveling this month. Remembering those that have put their life on the line protecting everyone, some of whom have lost their lives in past months of September (thank you Chips). Praises for health and fitness by way of F3.

We only ran…twice.

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Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!

FNGs: None

EC: Pablo

Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:

5 Burpees OYO; Daisy Pickers, Windmills, and SSH.

The Workout:

Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.

Step-ups x 20 x 15 x 10 x 5 (each leg)

Dips x 20 x 15 x 10 x 5 (in cadence)

Irkins x 20 x 15 x 10 x 5

Moseyed over to rock pile for rock and the 4 rounds of the following exercises.

Curls for girls x 20 x 20 x 20 x 15 (in cadence)

Overhead press x 20 x 20 x 20 x 15 (in cadence)

Tricep extensions x 20 x 20 x 20 x 15 (in cadence)

Bus driver/Overhead holds (20, 15, 10, 5 second intervals)

Back to DT homebase for…

Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)

Announcements: 9/11 stair climb, convergence picnic, BRR review

T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.

Prayer: Thanks for safe return of BRR runners, injured PAX