I’ll make you a mountain racer

/in /by

Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC

The Workout:
Partner up – size doesn’t matter – for DORA.  Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.

Some mumble chatter about not being able to run home while we were doing squats.  Just wait, there’s more!

5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish.  They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down.  If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.

Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC

Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000.  Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0

No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness.  F3 will begin at 6:30, run club at 7:00.  Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.

Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!

Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone.  Take a rest if needed.  It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!

YHC took us out, it was an honor to lead you men, great work!

AAA works!

/in /by

YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!

Simple but Affective

/in /by

PAX of 7 for a simple beat down of DORA and a Doug Out. Good to see some men from 12 Oaks knows how to get to South Park.  Took a break from the agility this week to keep the legs recovering. The wind was starting to pick up slightly and it was 0530. Let’s do some work.

Warm Up:  Laps around the parking lot with some carioca, butt kickers and high knees.
Stretching
Imperial Squat Walkers x10 IC
Hillbillies x10 IC
Frankenstein’s x10 IC
Hand release merkins x15

The Workout:
Dora on the Hills with a twist
Partner up – YHC went solo
Backwards up the hill, 1 burpee at the top, run back down
100 – Shoulder tap merkins (left tap, right tap, down)
200 – Monkey Humpers
300 – American Hammers

The Doug Out
3 exercises, 3 rounds each
Australian Mtn Climbers x10 IC (counter)
Dips (AMRAP)
Double Whammy (AMRAP) – Just named this one
– Pull up with a knee crunch then back down

Mary:
Round the horn PAX calls an exercise
WWII’s
LSF
LBC’s
Box Cutters
Homer to Marge
V-up pulses
Windshield Wipers

Verse: Psalms 56:3
“Whenever I am afraid, I will trust in You.”
– With a large storm coming into our state, stay strong and lean on God for comfort. This applies to our walk in daily life of not being afraid of what lies ahead.

Announcements:
Torch Run 10K, HSHM, Check FB for Fri/Sat workout changes

Prayer:
Those in storms way, BS’s step-dad health issues, little Clay, Crab Legs

Great job this AM men.

BS Out!

Silence of the #HIM

/in /by

Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

New leaders being born

/in /by

Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

A little bit of errythang

/in /by

14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather.  No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.

Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC

The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end.  Side shuffles facing forward or backward (switch each lap) around 8 cones.  Backwards run to the end, then bear crawl across the baseline back to the start.  Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.

Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1.  While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run.  YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran

One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit.  Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down.  Lots of speed out there and a few went back to pick up the 6.

Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC

Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves).  A lot going on in South Wake right now.

Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly.  YHC took us out, it was an honor to lead and looking forward to doing it again.  Hope everyone got their money’s worth 🙂

I can do all things…

/in /by

YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.

“I can do all things through Christ who strengthens me.”
‭‭Philippians‬ ‭4:13‬ ‭NKJV‬‬

Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.

Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC

Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch

The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.

Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM

Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3

Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done

Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins

Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni

Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken

Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.

PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.

BS Out!

Kenny’s Grave Take 3

/in /by

Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.

Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10

The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds

Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each

11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top

Modify up hill if needed

Mary:
Box cutters x15
Four corners x15
Ball busters x15

Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
‭‭Luke‬ ‭6:37‬ ‭NKJV‬‬

Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.

Announcements: sausquach saturday, Wranglers baptism Sunday at Hope

Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken

Great to lead again. Darby will have your Q next week. Stay strong!

BS out

Kenny’s Grave Rd2

/in /by

Warm Up: Lap around the track over to basketball courts
Squatted Overhead claps x20
Mtn climbers x20 increasing speed
Upper body stretch
Windmill x10
Cotton pickers x15
Lower body stretch

The Workout:Partner plank hops
– P1 Shoulder taps while P2 side hops over legs x20 (2 rounds)
Chilly Broad Jumps around b-ball court

Agility Ladder 25 ft
– 6 rounds with legs, different variations
– 4 rounds with hands
Different exercises when waiting for turn

Picnic tables (4 per table) 4 rounds
– Box jumps x10 (rotating around table for each new set including table top and benches)
– Dips x20
– Dirkins x10

Mary:
Protractor
Exaggerated LSF
Homer to Marge

Announcements:
CSAUP in Greenville, Banana Seats 3 year Anniversary this past week

Prayer: All PAX posting on FB and others at COT

Thanks for allowing me to lead today! Great work like always. Welcome 16-bit.

BS out!

Resurrection of Kenny’s Grave

/in /by

Lap around track in single line
Include high knees and butt kickers
Carioca in parking lot
Cones in line snake
Slides in parking lot

Warm ups:
SSH IC x20
Good mornings x12
Stretch legs
IW’s & HB’s x10 each
Squats x20
Stretch upper

Clock merkins (concentrate on form) – 12, 9, 6, 3: 30 total

Cone work in baseball field – two groups (3 rounds each)

-Taps on each cone (6 total) going down then sprint to fence. Bear crawl back 15 yds then sprint to start

-Backwards lateral slides to each cone then back peddle to fence. Broad jump back 15 yds then sprint back to start.

Balloon squats 3 rounds x15
Balloon merkins 3 rounds x10
If balloon falls to ground, 3 Burpees
If balloon pops, 10 Burpees for all
(Wind Malfunction)

(Improv) Alternating
Curb squats x15, x12, x10
Curb Irkins x10, x8, x5

Build-a-bear x5

Mary
Exaggerating LSF x15
Pretzel x10 (each side)
Ups/Ins/Outs x10

Verse of day

1 John 4:20-21

Love our brothers and take time to check on each other before running off after each workout

COT 17 PAX

Announcements- CSUAP in Greenville, Fun Friday filled with F3 options

Prayers- FedEx wife job situation, Brexit’s friend with burns, Crab Legs

YHC took us out in prayer.

Loved it. Great work. Lots of positive words on form.

BS out!