“Hey, What running club are you guys with?”….something something something…

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FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update.   Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Wilt Chamberlain is a beast!

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PAX: Recorded setting day at South Park with a Pax of 6. Roll call – Yogi, Fly Boy, Lab Rat, Globulin, FNG, and myself (decoy).

FNGs: Welcome Big Green!
Warm Up: Short jog to get moving, followed by side straddle hops, cotton pickers, imperial walkers, Michael Phelps, and arm circles.
The Workout: Wilt Chamberlain: 2 sets of cones set 100ft apart. Started with 25 squats, ran 100ft, 25 LBC, 50ft bear crawl to second set of cones. 25 Lunges each leg, ran 100ft, 25 flutter kicks each leg, bear crawled back to the beginning. Completed the circuit 4 times in memory of Wilt’s 100 point game.
Mary: 10 reps of dying cockroaches, plank, WW1, burpees, Freddie Mercurys, and more flutter kicks.
Announcements: Sasquatch next Saturday, Community 5k Aug 17 in Wendell.
Prayer: Family starting new jobs, family and friends recovering from injuries and illness.

Groundpounder Backblast- The Rock is my Friend

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Pax of 8 showed up for some fun in the sun on a humid Saturday morning. Pikachu, Dauber, Doc, Pac-Man, Lipstick(W/Breathtaker) Cupid 8-Bit and Breach on the Q

FNGs: None

Warm-Up: Started with a light jog around the pond and circle up for 22 counts of SSH, Imperial Walkers, Prisoner squats, Pickers, and Frankensteins

The Workout: The workout started like any normal workout with a traveling Merkin session around the bricks on the baseball field, then on to some quick feet, where Pickachu knocked his grape on the pole of the batting cage. We moseyed over to the wall for some step-ups. naturally 11 on each side for 22 total count and some dips to finish it off.

We caught some wall for balls and peoples chair before heading over to the rock pile to find some friends. After that, if a pax member dropped a rock it was a 10 burpee penalty. We went to a nice shady spot in the parking lot for a circle of fun. Shoker here but it was 22 counts of Curls for the girls, Tricep extensions, Homer to Marge, Bus drivers, Groundpounders Truck twists, Low slow flutter, WWIIs, and Hello Dolly.

A little John Cusak action over to the grass where we circled up for some 90 degree holds followed by some more John Cusack while one member of the pax Duck walked weaved in and out of the pax. Followed by an accidental on purpose drop of the rock for 10 Burpees. John Cusak back to the rock pile to return our friends home for the day.

Mosey over to the disc golf putting area where we circled up for a plank meltdown. One pax member would bear crawl around the outside of the circle where the other members are holding a plank. Regular, chill cut arms up, arms out and so till all the pax went around the circle.

Mary: Last 3 minutes were spent with some yoga moves to stretch out the hips
Announcements: Meg’s smile auction is tonight started at 6p in 12 oaks, CUASP next week in Greenville, Healing Transitions volunteer event coming up in Sept.

T-Claps (Recognition): Doc and Dauber for each getting a 6 pack in this week.

Prayer: Double D and his family and Crab legs as he travels.

Nothing Has Changed in 4 Years…

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22 PAX joined me in my 4 Year Anniversary and 16-Bit’s 1 Year.

FNGs: Welcome Go-Gurt!
Warm Up: 16-Bit warmed us up with smurf jacks, morracan night clubs, leg stretches, arm stretches, and a merkin circuit of 5 standard, 5 w/right leg up, 5 w/left leg up, and then 5 standard again.

The Workout:

–A Little P90X – “Do your best, forget the rest”

  1. Jump shot 15x
  2. Double Airborne Heisman
  3. Run Stance Squats (switch feet-looking forward, touch toe)
  4. Swing Kicks
  5. Twist Combo, tip-toe twist
  6. Leapfrog Squats

Howling Monkeys – We bent over and grabbed our ankles while each PAX did 5 Monkey Humpers

Two Rock Shakur (grab two rocks)

  1. Biceps – In –  15x
  2. Triceps – Bent over curls
  3. Shoulders – Arnolds
  4. Biceps – Front
  5. Triceps – Overhead extensions
  6. Shoulders – Overhead
  7. Biceps – Outer
  8. Triceps – Tricep press on your back 40x
  9. Shoulders – Deltoid extensions – side raises – 15x

Crabjacks 25x

Mary: Around the horn with various exercises.
Announcements: SUP Aug 3 at Jordan Lake, Meg Smiles Charity Auction this weekend
Prayer: Dusty’s brother, DoubleD and his family after his father’s death. John Deer (leg fracture)

It was honor to Q four workouts this week and lead you men. F3 has extremely impacted me personally and professionally. Thank you!

Welcome White Claw and Duck Hunt

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Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw

FNGs: White Claw and Duck Hunt
Warm Up:

Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder

Teaching:

Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees

Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell

Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell

The Workout:

20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.

Mary:

Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip

Announcements:

Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday

T-Claps (Recognition):

Flanagan and Moby got their fritter

Prayer:

Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother

3+ miles of Indian Runs!!!

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EC: Aquaman, Bullseye, Dahmer, Shamwow

FNGs:None

This is gonna be short and to the point.
Warm Up:Mosey to greenway with various stretching and exercises along the way. Windmills, high knees, butt kickers…..you get it, we were getting ready to run a bit.
The Workout:Took off out the green way in a 2 group indian run. YHC instructed that every time “DROP” was heard, PAX was to drop and do 2 DBL Merkin Burpees then continue as you were. In addition, at YHC’s direction we did various exercises together, never leaving the six. Merkins X20 in various forms, Derkins X20 at the bridge, step ups on the equipment, LBC’s IC X20 X20. I think there were other exercises but who’s counting. If you really want to know, you  should have been there! We went 1.5mi out and stopped at bottom of hill on the way back. YHC thought it would be a good idea to instruct everyone to run to top, do 5 burpees, down 5 burpees, up 4, down 4 and so on. that didn’t last long…….Indian run back for mary.
Mary:Low slow flutter, LBC’s, Boat Canoe (my fave ;)) Have a nice day
Announcements:
T-Claps (Recognition):
Prayer:YHC took us out

Top Gun VolleyBall…We Looked The Part Too

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PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂

FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,

Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.

Is there a Big Dipper?

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EC: Redenbacher, Lipstick, Nemo, YHC

FNGs: Not today…

Warm Up:

The original plan was to endure the heat and do a simple out and back from R4TJ headquarters to TBD headquarters, see if we could do a fly-by and see some of those PAX out to be DETERMINED.  Slap some hands, some asses, and bring it back to R4TJ HQ for COT.  Then, even before we could start warm-up, I locked eyes with DawgPound and he was giving me those big puppy dawg eyes.  He wanted to run The Little Dipper…  How can I say no!?  There was some backlash in the ranks “Who’s the Q?”  I answered “Well, I am!” and justified that it’s running and I want to make sure that R4TJ is catering to the needs of it’s VIPs (which is anyone that shows up and has a voice – extra VIP status for ‘The DawgPound’ because is has a THE in his name).  Had he requested that we all start doing Merkins for the duration of the workout, I would have said “Dawwwgggg, Please!” but he only suggested a slight detour on our return route and we probably netted a bit more mileage which MADE US STRONGER!!!  But, I digress…

Frankensteins, Daisy Pickers, High Knees, Butt Kickers were our warm-up moves.  The last two were in motion towards the stop sign off the main drag into Ting near the construction.  We began the run from the sign.

The Workout:

A RUN!  It really shouldn’t surprise anyone, R4TJ is listed as a RUNNING AO on our website.  Not listed on our website is that we typically run for something closer to an hour end-to-end at R4TJ.  Lipstick and I will need to call on our resident web heads to fix that.  We’ve been living a lie…

We ran The Little Dipper for THE DawgPound as previously discussed.  It’s named for it’s shape, see this backblast for reference.  187 was fast to ask about the Big Dipper…  We simply don’t have one here in South Wake.  Maybe it’s because Holly Springs isn’t very big? Or perhaps we discovered the Big Dipper but called it the Little Dipper because we were hoping for more from a Dipper?…  Not sure…  Curious… Fascinating… Intriguing….  Dodo Birds?  OH, YEAH!  So we were running and it was really hot and steamy out this morning.  I don’t know about the rest of the PAX but it was a struggle today for YHC.  I managed to get back to HQ clocking in just over 5 miles (even with the slight short-cut down the stairs instead of going all the way to the light at Ting).

It is important to note that we had 2 visitors this morning

– Peeping Tom of Carpex was out.  Still a little bloody and bruised in places but getting out in the gloom from some walking and light running where his injuries would allow.

– Borland from Raleigh was present and accounted for as well.  Glad to have him out and in my corner to maintain order at the AO this morning.  Be glad some of you were counted, nuf said.

Mary:  Big Mary or little Mary?  Do not tell Big Mary, I called her Big…  It never goes well…

Announcements:

-Sasquatch CSAUP 7/27 – Hit up Owais for details, check your Social Media accounts

-Still needs for this weekend to support Meg’s Smile – check with Sliderule

T-Claps (Recognition):

-Midget for helping bring everyone together this morning (through the power of his High School self) but also every other day of the week.  He is always our spirited mascot/ambassador, EHing guys on the runs through town at many of our AOs and keeping the rest of the nation aware of what we are doing here in South Wake.

-Sliderule is killing the target for Meg’s Smile charity this month with everyone’s help of course 🙂

Prayer:

-Crablegs – Great work out there on behalf of ALS, hope you are enjoying your travels and stay safe.

-Double D – Your family is in our prayers following your father’s passing.

-Our BRR 6-man, stay well men and God speed.  Take care of yourselves and each other as you continue your training.

-Emeril’s Dad – recovering from surgery

-Friend of YHCs son Corbin, still in a coma after a dry drowning event.  He did come off of the ventilator and is breathing on his own.

Wish It Was Just a Little Hotter…Not

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It was an honor to lead 23 PAX in my 4Y4Q Anniversary week.

FNGs: None
Warm Up: Simple stretches before taking a tour of Downtown Varina
The Workout:

  • Mosey to Ample Storage parking and did a Bear Crawl Ring of Fire with 10 Merkins in between
  • Jog to flags for Global Warming, Step-ups, Dips, Irkins
  • Jog across the street to furniture store wall for Dwight Howards, Wall Side Push Ups, Wall Forward Push Ups, Wall Tricep Pushups
  • Jog to Aviator Bottle Shop for BTTW Inch Worms, Wall Mountain Climbers, Wall Homer to Marge (with each leg up), Wall LBCs and People’s Chair
  • Jog across street and Duck and Weave Indian to the breezeway
  • Derkins, Crucible Merkins, Wall Lunge and Wall Plank

Mary: Around the Horn Mary by the PAX
Announcements: DeadBolts 5Yr Workout at Disney, Gumps 4Y/4Q Week, SUP Workout Aug 3 at Jordan Lake
Prayer: Noah’s Ark and wife, DoubleD with father passing away, health struggles, unspoken.

We had great 2nd F afterwards at Stick Boy.

Thank you for allowing me to be a part of your day and lives. F3 is truly a lifesaver. #DontDoLifeAlone.

Particle Board’s VQ

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20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner.  PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners.  Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2.  Once all reps were completed, Q had partners complete a “reverse partner’s chair”?  (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance).  Pax then moseyed to the  other side of the lot behind the building to perform a few BTW exercises.  Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat.  Exercise2:  Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat.  Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt