Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Curls for the Girls

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2 for EC Nemo and Maybeline on a new 2+ mile route to avoid construction on HS Road.  Ran to Womble, around soccer fields, back to start with a little extra to get over .

Warm Up: Jog 0.4 mile around the block and back. Circle up for some of the regulars.
The Workout: Set up in a line for some station curl work. 4 weight stations – 20lb kettle curl – 25 lb right arm curl – 25 lb left arm curl – 35 lb kettle curl. Started in a line and as we worked through we did a set of 12 count, and before you got the first curl, and between each set of curls, did a 12 count of merkins along with the 12 rep curl sets.  Did this until each had done each of he 4 curl sets 1x, recover on the jog. Repeated but this time the exercise offset of curls was squats, recovered on the jog, then last round was LBCs. Each PAX got to do each of the 4 curls 3 full sets. Had a few extra mins so we knocked out some bear crawls.
Mary: Quick set homer to marge, low slows, hammers
Announcements: See slack
Prayer: Recognized spoken and unspoken, YHC took us out

March Madness

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PAX: BlueHen, Da Business

QIC: BlueHen

The Fartsack was strong as the Q pulled into the empty parking lot. With 5 minutes to go Da Business pulled in and we were soon under way. After watching the tournament selection show the Q was motivated to put together a themed workout to get the March Madness week going. It was like old times at F3 SouthWake when we often had numbers less than five at a workout.

 

Warm Up:

Hot Lap
-ssh X 15
-good morning X 10
-windmill X 10

The Workout:

64. Merkins (10 wide grip, 10 hand release, 10 Carolina dry docks, 10 diamond, 10 regular, 14 partner merkins)
– Get your Ball (rock)
– Run to library bench with rock

32. Triceps (10 dips, 10 tricep ext., 13 dips)
-Run down library hill to clubhouse lot

16. Bicips ( 16 halfway, 16 top half, 16 full curls.
-run up Library hill, alternating with overhead cary between mailbox to stage in front of library

8. Jump up(onto stage) 8 balls to wall
-Run back to parking lot with rock

4. deconstructed burpees ( 8 merkins, 8 jump kicks, 8 jump squats)

2. Wheelbarrow
– each partner does the wheelbarrow

1. Low hold Merkin 64 count

RINSE & REPEAT RAPID FIRE in the lot

Mary: (64)

-20 Freddie
-10 six inch
-10 windshield wiper
-10 Ukrainian American hammer
-14 boat canoe
Announcements:

– considering starting a new site at holly ridge elementary/middle on Thursday at 5:30. More to come.
Prayer:

-CrabLegs, shredder, moby’s dad

Rocks In The Round

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2 for EC at 0505, standard 2.15 mile out and back to the 55 pole.

Warm Up: On the jog for standard w/u loop (0.4 mile or a shorter modified route) and circle up in the lot.  We did a building set for w/u and started first with arm stretches. Moved on to doing sets of 2 w/u exercises.  Windmills/Good Mornings. Fazio Arms front/back. Squats/Mt. Climbers.
The Workout: On the jog to the back lot of the library with a short stop to pick up rocks. Set up shop and this is how it went – sets of  exercises, did 1 set of each of the 2 either IC or count, did rounds no rest, then a 10 count, then 2 more rounds. Then Bear Crawl a bit and up and jog rest of way across lot and plank hold for the 6 then a 10 count. Together we did SSH ICx30. Jog back to rocks.  Wash, rinse repeat.  Sets were as follows:

Curls/Overhead Tris

Ground Pounder/Weighted Squats

Wonder Bras/Bus Drivers

Returned the rocks on the jog back to start
Mary: LBC/low slows/Homers/American Hammers – 2x through the set
Announcements: Check slack or facebook
Prayer: Moby’s family, Coal Ash wife’s friend who suffered a loss from pancreatic cancer, unspoken and YHC took us out.

Throwing In The Towel

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Par for the course it was another damp and chilled morning to start the week. 4 weeks strong at this new AO

2.15 mile EC for Nemo and Maybeline. First time we have had the chance to run together, some solid mumble chatter to start the day.

Warm Up: On the jog for a 0.4 mile loop and circle up at start. Looking to engage the PAX we went with a warmup-o-rama. Each PAX called and led a warmup of their choice.
The Workout: YHC caught the attention of the PAX by grabbing a stack of towels from the truck and we headed on the jog over to the back lot of the library. Partnered up for a little something new. In place of the newly forming legend of the SSH as a go-to exercise at Downtown Train, each set of partners grabbed a towel. Partner 1 went on the run to far end of the curved lot and back while partner 2 stood in place and used the towel for some resistance arm work. No count, no cadence, just putting in some solid work keeping a good pace with the arms completing a round of Towel Shakes. We did these so each PAX did 6 rounds. Next we stayed partnered up for a modified Bear Crawl 1-2-3. This is a Dora with 100 merkins, 200 LBCs and 300 squats as a team. Partner 1 works on the 1-2-3 while partner 2 does a bear crawl out 4 parking lot lines and crawl bear back. Focused not on just trying to crank through it – completing the numbers was not important. We focused on good form at the right pace. We did 2 sets each round with round 1 being bear crawl/crawl bear and merkins, round 2 crab walk/bear crawl and LBC, and round 3 lunge walk/squats. Wrapped up with a set of 10 merkins and headed back to start on the jog.

Mary: Back to the start we closed out like we started, plank-o-rama.
Announcements: Check slack/fb
Prayer:  spoken and unspoken, support for those doing WB for good health and strong support of ALS, YHC took us out on prayer

Just a bunch of guys merkin’ off

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13 for a strong showing at Downtown Train.  UTI had breathtaker and is putting in the work this week for a strong final push for ALS fundraising.

EC Nemo and Coal Ash for a great 2.15

Warm Up: Jog 0.4 mile, circle up SSH, Good Mornings, Goof Balls, Windmills, Arms
The Workout: Mosey to rocks select 1 for high rep bis/tris. Mosey to library lot. 3 stations, jog between as noted below. Station 1 – 4 sets curls ICx10, triceps ICx10 with recover on 10 count between 2 and 3. Station 2 – 3 sets (2 sets 2nd time) ATMs 10 count plank hold, ICx10 shoulder taps, ICx0 tempo merkins, 10 count merkins with recover on the 10 count. Station 3 4 sets ICx15 Fazio Arms forward, 10 count hold, ICx15 Fazio Arms reverse with recover on 10 count. With jogging between each we did following order 1-2-1-2-3. Return rocks and mosey to start.
Mary: A couple quick sets LBC, low slow flutter, homer to marge and American Hammers
Announcements: 2.0 workout this Sat at Womble at 9.  Chance to triple down with U Turn, Ground Pounder then 2.0 (probably will see many calls for various EC as well), other check FB and Slack
Prayer: Moby’s Dad and family, Jimmer going through eye surgery, recent 8th grader fell to the flu so pray for family and friends and also for good health, YHC took us out

Craigslist Hook Ups

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Monday accountability is tough. Week 2 for Downtown Train and looking forward to continuing to learn more about the site.

2 for EC as Deadbolt joined YHC and took off at 0505 for a 2+ mile out and back to the pole at 55, with Cemetery Hill providing the early challenge, and evidence of some sidewalk flooding of measurable depth and flow (Deadbolt might need to install a FIMAN gage in the area until they are done with construction).

Warm Up: On the jog for what will be the regular w/u route, circle up back at the start for a run through of the classics followed by extra time to stretch the arms.
The Workout: On the jog around the traffic circle and to the rocks. Selected a rock of good size for a high intensity, high rep workout.  John Cusack over to the back side of the library lot. Settled in and there was somewhat of a routine. 4 rounds. Each round we did 4 sets. Between each set we did a 10 count to recover. Between each round we went on the jog across the lot, squat hold for the six and a 10 count, followed by SSH ICx30, 40 then 50 (anyone detecting a trend – I like keeping the PAX moving with the SSH).  The rounds were as follows:

  1. curl 21s – a 7-7-7 IC set of curl motions with no rest between the 7s
  2. tricep overheads and tempo dips both ICx10
  3. ground pounders and push outs both ICx10
  4. weighted tempo squats ICx10 and squat to star jumps 10 count

Somewhere in the middle of these sets we had a traffic issue as a slow moving vehicle passed through as if they were dropping off books in the off hour drop slot.  Kept moving and soon we saw a black durango roll through.  The 2 vehicles seemed to each make a couple laps around and we thought they were sad clowns thinking about joining us.  They never connected but sure looked like they were looking for each other.  Who would have thought the downtown library was an early morning meet up for craigslist hook ups?

Return the rocks and on the jog to start

Mary: Plank-o-rama and we stayed in a plank all the way around – you don’t need to be on your six to be a real man when you are doing Mary.
Announcements: Great time to look at Q signup sheet and get in the mix.
Prayer: Moby’s dad and family, UTI’s dog, Shredder on the mend, and unspoken, Yogurt took us out

Another strong showing in the books for the new AO.

All Aboard!

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There’s something special about being out there for the launch of a new AO. Was an honor to open Downtown Train this morning. This new AO offers start time with EC 0505 and hard start 0530.  Central location, and looking forward to the day the parking deck is open for business (and when I say business, I mean a whole new dimension of South Wake boot camp style beatdowns).

Downtown Train disclaimers:

  1. The areas we will use include houses, and we must always be aware of our cadence and mumble chatter as to not become a nuisance to any of our neighbors.
  2. The area is pretty packed with roads and buildings.  This introduces a safety risk and we must never be complacent as we work our way on, across, up, down and around these roads.  There are more people out driving at this time than we might think.  We must look out for them and each other.

First official HC was Peeping Tom.

First official excuse lexicon/fartsack was Deadbolt with a 4:29am slack post “both feet hurt this morning” – all good, nice to get that 1st fartsack out of the way early. Mondays are tough sometimes.

1 on hand for EC as YHC introduced a route that takes us up Cemetery Hill, out on Holly Springs Rd, down to 55, around the pole and back.  2.15 miles, really good hill early on. Lots of excitement as I returned to the lot to see a solid TURNOUT at the ready to put in some work. Dauber showed off his selfie skills to get the whole group in the shot.

11 #HIM were on hand and at the ready as we gathered in the public lot, now to be known as the “start lot” and got ready for the launch.  “All Aboard!”

Warm Up: On the jog to warm up we headed up Ballentine, across Main, left on Raleigh, left on Center, left on Avent Ferry and circled up in the main municipal lot.  Did a warmup set that included SSHs, Fazio Arms ICx10 F and R, Mt. Climbers, Goof Balls (a Nemo classic), Arm Stretches

The Workout: On the jog towards Library Hill with a stop along the way for some happy feet both directions followed by some little box jumps on the curb. On the jog down Library Hill and circle up in the lot at the pool. Jack Webbs 1:3 to 10:30 and we set up on the grass next to the filter room. A few thought the grass was pissed stained and that was the smell, but the stains were from the chemicals and the smells were from a more immediate source. Either way, we knocked ’em out. No fire ants to deal with so that was a plus. Recovered on the jog back up Library Hill (BS, that ain’t no recovery jog). Mosey to the south side Library lot for a set of Plank Indian Run with Bear Crawl from the back. When you reach the front you call a plank exercise and next man is on the bear crawl. Mosey to side Library lot for a set of classic build a bears. 6 times around your spot stopping at each corner for 2 merkins. Need to add that we did some filler sets of SSH ICx30, 40 then 50. On the jog back to start lot.

Mary: Solid set of plank-o-rama

Announcements: Check the slackbooks, upcoming 2.0 workout

Prayer: Several items of prayer and praise and YHC took us out