A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

Some men can’t handle the cold

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12 oaks was strong today in the cold.  Clown car strolled in at 5:25 to an empty lot.  There was some mumble chatter about bailing for D&D or iHop…  unbuckled and got at it at 5:30 sharp

PAX- blue hen, brony, peak week, YHC

FNGs: negative
Warm Up: jog to the track. Squared up for SSH x 20, good mornings x 10, Moroccan night clubs x 10, hill billies x 10

The Workout: From starting line of the track, bear crawled 100yards around the corner. At each corner we did the following exercises;

corner 1: lbc IC x 10

partnered up to wheel barrow the straight away 100 yards

Corner 2: LSF IC x 10

crawl beared the corner 100yards

corner 3: hello dollies IC

reverse wheel barrow last 100yards

Corner 4: dying cockroach x 10

lap #2, we jogged the corners, reverse jogged the straight always and did all 4 corner exercises

rinse and repeat both laps

Mary: standard merkins x10, standard merkins right leg up x 10, then left leg up x 10
Announcements: frosty, Xmas party
T-Claps (Recognition):brony, blue hen, peak week and YHC for not leaving and grinding through a lot of crawls
Prayer: peak weeks college friend lost his father, all those unspoken

YHC took us out

Winter is Here..

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EC: Redenbacher, U.T.I.

FNGs: Negative…must have been in the fart sack with Aquaman and Doc while the celebrity Q upped the game at Womble…..difficult is not for everyone.

Warm Up: 12X SSH, 12 X Daisy Pickers, all exercises in cadence. Discussed the route quickly and headed out.

The Workout: We aim to please at R4TJ and welcome PAX of all paces so we had a 3 mile and modified 5 mile route available this morning. The 3 mile route was an out and back from Ting to the Jones Park entrance on Holly Springs Road. The modified 5 mile route continued through Jones Park along the Greenway to Wellspring Drive, left on Anchor Creek Drive, and back to Ting.

 

 

 

 

 

 

 

 

Mary: Have not seen her in a minute

Announcements: Frosty December 7th, check Slack for the sign up link. Dawgpound rolling out a new workout Onnit 6. Check 1st F channel for details.

T-Claps (Recognition): All PAX for dodging the fart sack this morning. Good work men.

Prayer: Brexit for a speedy recovery, PAX running in Richmond Full/Half Marathon this weekend, unspoken

YHC took us out. Always an honor to lead.

Yes there was Ivan on the 8th

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EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu

FNGs: None…. This seems to be a trend
Warm Up:

Mountain Climbers
Bat Wing
Randy’s
Good Mornings

The Workout:

Partner up by Kettlebell Weight

Repeat 3 times
20 Merkin on bell press
10 Rows across each arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Repeat 2 Times
10 Axes each side
10 Halo’s each direction

Partner 1 Farmer Carries
Partner 2 Mountain climb

Mary:

2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups

Announcements:

Frosty 12-7

T-Claps (Recognition):

Prayer:

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

Nov-11 Murph

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Five Pax for Murph this evening.  Some modifications for the guys preparing to run marathon in Richmond this weekend.

Warm Up: Run 1 mile

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

Mary: Run 1 mile

Prayer:  Safety for race this weekend

Remember and Be Thankful

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The clock struck 5:30 and the Pax circled around the flags to take a moment of silence to remember all that made the ultimate sacrifice then Dauber led us in the Pledge of  Allegiance

FNGs: None

PAX: LED, Doc, Norm, Cupid, Finkle, FedEx, H1N1, Potts

Warm Up: Dauber led us in warm up with a lap around Club Works, daisy pickers, SSH, Imperial Walkers, and Good Mornings

The Workout: After splitting up I took the Mutiny guys over to the playground across the parking lot by doing “LL Cool J” which consisted of alternating lunges, to a burpee, to a squat jump.  At the playground I told the Pax to partner up and then I took them through the stations I had set up and consisted of;

Station 1: Battle Rope and a 30 pound kettlebell for thrusters

Station 2: Pull ups and Leg raises

Station 3: Jump ropes

Station 4: Fire Hoses for alternating lunges across half the soccer field

For Round 2 I changed Station 2 to reverse crunches and merkins with your legs on the swings, so it’s  TRX exercises without the TRX bands!!  After round 2 we headed back across the parking lot to meet up with Red October for Mary the same way we came in, with  “LL Cool J”

Mary: Each Pax called out an ab exercise that included American Hammers, LSF, Box Cutters, Monkey Humpers, Burpees (called out by Cupid for sneaking in after 5:30 without being noticed), Pickle Pounders, Merkins, WW2, Reverse LBC, etc… All exercises were performed in cadence that varied from 10-25 reps except Merkins which were on Doc’s up and down count.

Announcements: Sign up for Frosty, HSHM still looking for volunteers, South Wake Christmas Party

T-Claps (Recognition): Veterans and their families

Prayer: 16-Bit is traveling, Active Military, unspoken. Norm took us out.

Purple Cobra BBlast

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FNGs: No
Warm Up:  SSH x 20 IC, Frankenstein x 10 IC, Mountain Climbers x 20 IC

The Workout:

Jog to back wall behind Teeter – 4 stations 3 rounds all at 20 count – BTTW, People’s Chair, Star Jumps and Monkey Humpers
Jog to GFC – Dora with 50 Merkins, 100 LBC’s, 100 Squats with Jump Rope @ 30 count after Lap around Jiffy Lube

Mary: Round the Clock Merkins (all hours), Ab’s – PAX Choice and ended with Jack Web 1:3 to 10.
Announcements:  Richmond runners, Christmas Party and Frosty
T-Claps (Recognition):
Prayer: Warbucks baby boy, College Suicide (Pots brought this up – its more common than one may think), Richmond Runners, Quiver starts new job in Dec.

Veteran’s Day Kettle Bells

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Joined PAX from Mutiny for Veteran’s Day moment of silence; Pledge of Allegiance to the Flag

FNGs:  None

Warm Up:  Long jog around gym/swimming pool complex at a decent clip.  YHC lead warm up with the following exercises (11c):  Good mornings, Daisy Pickers, Don Quixotes, Imperial Walkers, Side straddle Hops

The Workout:  Split from Mutiny PAX, headed to picnic tables with kettle bells.  In honor of the Air Force, Marines, Navy and Army, each exercise was completed four times with 11 reps.  (No offense Coast Guardsmen).  Started on our 6 on top of the picnic table.  PAX completed tricep arm extensions and chest presses.  PAX moved to the front of the picnic table with bell and completed one arm rows while leaning over and holding on to the table.  Added kb squats, toe taps, planks with reaches to the kb in cadence.  Mosey to the wall for 4×11 counts of BTTW and People’s chair.  Back to picnic area and picked up kb in each hand, farmer’s carry up and down each picnic table alternating legs.  R & R while non-walking PAX held squat hold.  Next kb exercise was waiter’s carry with one kb with each PAX walking around the tables twice.  Swings and Figure 8s until we had PAX from Mutiny join us.  Gathered up for Mary.

Mary:  FedEx started us off with core exercises.  Each PAX called an exercise.  Number of reps varied from 10-25 depending on exercise.  Exercises included burpees (Cupid called himself out for being tardy), American hammers, LSF, pickle pounders, monkey humpers, box cutters, H2M, merkins (slow count with Doc leading the way), more exercises I simply forgot due to pain as I experienced some tightness in my lower back;  luckily YHC was last one so I called Have a Nice Day.

Announcements:  Frosty CSAUP, Holiday Party.  Please volunteer at HSHM if you are not running it!

T-Claps (Recognition):  All veterans.

Prayer:  Unspoken, veterans, first responders, family….thank you Norm for taking us out!

An honor to lead you men especially on this day.  – Dauber

Nooks and Crannys

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Before becoming an official South Wake AO, this Sunday morning meet up was an accountability run for Mookie and Deadbolt. They probably met on their own some, but then started inviting others. I was one of the early PAX to join them on Sunday mornings for this awesome sunrise run. So, when Mookie requested a Q, I jumped on it.

When I rolled into the parking lot and planted the flag, Master Shake and Forceps were already chatting it up. Seinfeld’s “Bro” episode was mentioned. Something about chafing.
Warm Up: With the temperature hovering about 30 degrees, we got busy quickly with SSH 25x. Then some right over lefts hammy stretches followed by some left over right hammy stretches. Full static squats, with feet flat on the ground. Arms out front, feel the stretch in your calves. Crumb Snatcher wandered freely as we warmed and prepared for the run. Sporting a new headlamp, she was easy to spot when it was time to roll.
The Workout: The goal of today’s run was to explore some of the details—the nooks and crannies, as pre-blasted—of the Bass Lake Loop, which is generally considered to be the most difficult part of the Holly Springs Half Marathon. We hopped on the greenway, following it around the softball fields and up to the flag poles, then across Grigsby and down the toward Bass Lake. We covered lots of non-HSHM topics on our journey.

Back to HSHM, we discussed slick or icy bridges, hills, and mulch. This greenway will likely be your fastest section. Go ahead and enjoy the speed. There’s not that much effort to gain some speed. This speed offsets the hill climbs you are about to do.

First hill is up to the picnic shelter on the far side of Bass Lake. I explained how to divide this hill into two pieces. The first climbing section levels off a bit at the bench. A short “flat” section to catch your breath. Then, a much longer slog to the top. On the down-hill, again, enjoy the speed. Little additional effort to run fast, but big payoff when offsetting those climbs. Forceps remembered HSHM performances past.

Next hill is from Bass Lake, up through Sugg Farm. Most importantly is to watch your footing. There are lots of roots and plenty of loose rocks. Otherwise, it’s just digging. Shorten your stroke and don’t look any farther then 10 feet or so on front of you. The climb levels off before you reach the opening to the pasture. More steady up hill ’til you reach the cedar tree right before the entrance gate. Once you reach this point, you’ve completed the climb out of Sugg Farm!

Cruise ’til you get to Womble.

Arrived back at the start. Forceps rolled on to get 11 miles today. Master Shake and I chatted for a minute, then headed out.

Mary: none
Announcements: none
T-Claps (Recognition): Nice work fellas!
Prayer: Keep PAX healthy and strong.