Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

Week 1 Day 3

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EC: Coal Ash
FNGs: Nope.  They wouldn’t have enjoyed the conversation.
Warm Up:

None just yoga

The Workout:

Onnit Kettlebell Yoga 1

Mary:

Just Yoga

Announcements:

Toys for tots through the Holly Springs Fire Department

T-Claps (Recognition):
Prayer:

Week 1 Day 2

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EC: Dawgpound, Buford, Emeril, Pikachu
FNGs: Nope
Warm Up:

Onnit Kettlebell Warmup

The Workout:

Persist and Endure 1

Mary:

Onnit Kettlebell Cool Down

Announcements:

We are going to collect Toys for the Holly Springs Fire Department

T-Claps (Recognition):
Prayer:

All Pax traveling

R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

Nov-25 Murph

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Pax of 3 for Murph workout.

EC:  Skidmark

Some modifications.

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  many events coming up over next few weeks:  see Facebook/Slack

Prayer:  Silent

11 for 41

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FNGs:None

Warm Up: The smell of Christmas trees filled the air around Purple Cobra’s meet up.  Pax headed over to in front of the Butcher’s Market (Boars head turkey much cheaper than any local grocery store and not to mention those steak tips are infused with some addictive marinade) to get the juice flowing with SSH, Fozio arm circles, Windmills, Imperial walkers, and Hillbillies,

The Workout: Pax then lined up in front of the Butchers Market parking lot and did sets of running ~41yards coming back to starting point and perform various exercises  for 41 reps rinsing and repeating to include Merkins, Squats, Shoulder taps, Pulse squats,  Plank with left arm up and then right arm up (held for 41 seconds) and then finally calf raises.

Pax then moseyed over to the area behind HT to do People’s Chair and BTTW holding for 41 seconds. 2 cycles of those.

Pax then played with stones doing Curls for the Girls 41 times and then an isometric hold of 41 seconds. We then put our stones back and moseyed in front of HT for some Dips….41 oyo.

Mary: We circled up in an open area of the parking lot not near the usual  location, trying to be considerate of possibly guy sleeping in the Christmas tree shed and did 41 reps IN CADENCE low slow flutter, Freddy mercury’s, American Hammers, LBC’s.
Announcements: Convergence on Thursday at TB, Possum Trot collecting canned goods tomorrow, Frosty and Holiday party.
T-Claps (Recognition): EC: Deadbolt, 187, Lipstick, UTI, Full house,
Prayer: Unspoken and Quiver’s family.

 

See you next week at Purple Cobra.

Week 1 Day 1

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EC: Dawgpound, Lucky Charms, Emeril, Buford
FNGs: Nope
Warm Up:

Onnit Kettlebell Warm Up

The Workout:

Stand your ground workout 1

Mary:

Onnit Kettlebell Cool down

Announcements:

Frosty December 7th
Christmas Party December 14th
Challenge to Onnit Pax to think of something by the end of this week we can do for the Holidays.  I would like us as a workout to either donate food together at a church,  donate toys to a toy drive.  Something that can bring us together this holiday season and allow us to think about others in our community.

T-Claps (Recognition):
Prayer:

On the fly

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FNGs: None
Warm Up:SSH, Good Mornings,Daisy Pickers, Windmills, mountain climbers, Moroccan nightclubs
The Workout:Half burpee curb hops. Some where around 15. Grabbed some rocks and did a variation of 7’s utilizing the wonder bra and merkin/groiner exercises.  15 count IC tricep curls, curls for the girls, deadlifts, and rutrows.  Back to curb to do half burpee wave from 1 to 4, holding plank when resting. Repeat rock exercises above. Jog to concession stand and did 7’s of donkey kicks on wall and plank to arm extension onto wall IC.

Mary:met with red October for some stretching, homer to marge and pickle pounders. Did rounds of circle on what we are thankful for.
Announcements:Christmas party, convergence Thursday, canned goods brought to possum trot will be delivered to Mamas house Thrift shop. 12 bucks gets around 25 cans.
T-Claps (Recognition):for all the pax not running last week but supporting those who ran.
Prayer: quiver daughter and family.

Kettlebells, Bands, & Jump Ropes

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FNGs: None

Warm Up: 11 PAX met in FV this cold, brisk morning with temps in the mid 30’s.  After shoutouts to those who ran the HSHM, we began with – you got it, a run (more like a jog) through the parking lot and circling up for some warm-up movements led by Dauber.  10 Michael Phelps, 25 SSH, 10 Daisy Pickers, 10 Don Quixotes, 10 Moroccan nightclubs, and 10 mountain climbers.  PAX broke off to do Mutiny or Red October.

The Workout:  headed to workout shelter with kettle bells, jump ropes and bands.  Introduced Fram to kettle bells – great effort today.  Began with hop-overs using the short wall.  I can honestly report this is harder than it looks.  And this was just the start. Rotated positions with among kettle bells and bands. Grabbed the bells and began goblet squats and arm thrusters with bands.  Completed 3 sets of 10 reps.  Changed it up with various lunges: forward, 45 degree, back leg alternating.  Wrapped band around posts and completed pulls working the arms/chest while kettlebells were swung.  Moved to arm curls with the bands, and kettle bell upward hammers.  More KB exercises included figure 8s, halos, and mid range go-arounds.  Held squat hold while other PAX jumped rope for a 20-count, R & R.  On the picnic table, PAX executed skull crushers with KB and/or  LBCs.  Derkins added too.  Lawn mowers.  Moved to the wall for step ups OYO  and dips.  Heard the Mutiny guys on the wall and joined them for donkey kicks and wall taps before heading to tennis courts for Mary.

Mary:  Lots of plank exercises and stretching.  H2M, Pickle pounders, Y/T Supermans, plank hold, downward dog, child’s pose, other yoga poses.  PAX voiced what they were thankful for this year and what they were looking forward to in 2020.  Very cool indeed!  I liberated this idea from Mookie.

Announcements:  CSAUP, Holiday party, possible Thanksgiving convergence; Wrightsville discussion

T-Claps (Recognition):  LED, Fonzie, Cupid (other F3 PAX running HSHM); volunteers who came out in support too.

Prayer:  Quiver’s family, Puddles, Crablegs, folks traveling this week.  Unspoken.  Thank you Double D for taking us out.

An honor and privilege to lead you men in the gloom today.  Appreciate your flexibility while working through this new AO adding new tools including bands and jump rope to the fun. – Dauber