One More Hill to Climb..

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Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.

No Extra Time for You!

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I pulled up to setup and there were a lot cars there already.  This means EC happened. I though wasn’t there so the EC list is probably wrong.

Congratulation Breach for joining the Fritter Foundation!!

EC: Breach, Pikachu, Skidmark, Chips, Deadbolt (Did Cletus though instead of Ivan)

Warm Up:

Ran to the parking lot to pick up Chips.  He was just taking his time making his way to the playground.  Ran back to the playground and circled up for a quick warm up.

30 Side Straddle Hops
Good Mornings
10 Reverse Merkins
30 Kettlebell Swings

The Workout:

Partnered up for TRX/Kettlebell Stations

TRX Station 1:
Atomic Pushup.         — Timer 20 Reps
Kettlebell Chest Press

TRX Station 2:
Row
Kettlebell rows
TRX Station 3:
Tricep Press
Kettlebell Tricep Extension
Battle Rope Station
Alternate Rope
Low slow flutter
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Ran to the wall of the pavilion to do some much needed balls to the wall.  3 Pax Members counted down from 10.

Ran back to the stations for the following.  During the following section the Q asked for extra time.  Not much love was given for the following request.  Apparently F3 workouts start and end on time.    🤷‍♂️

TRX Station 1:
Cable Cross         — Timer 20 Reps
Kettlebell Chest Press
TRX Station 2:
Ts to Is
Kettlebell Bent over Rows
TRX Station 3:
Bicep Row
Kettlebell Bicep Curls
Battle Rope Station
Thunder claps
Kettlebell Swing
Pit: – Each Pax did three rounds in the pit
Pull ups
Jump Rope

Mary:

Midget Love Handles

Announcements:

See Slack/Facebook
Start of no phone time from 6 to 8
Crazy Ivan Q Sheet is live

Prayer:

Chips neighbor friend going through a rough point in their marriage

Maybe It’s Maybelline

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24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”

Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)

Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3.  Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core.   Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Morning After

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Warm Up: A lap around the track followed by SSH, Imperial Walkers, Hillbillies, Arm circles + Michael Phelps.
The Workout: On the jog to the track. Stopped to “bone the fish” on the way. If you have to ask, you have to come to Morning After. Hit the track for a 1 Mile run. YHC and Lvl3 miscounted laps and did some extra credit then picked up the 6. Off to the shelter for Lt. Dans x 20, step ups 10×2, foot release squats x 20. Plank for the 6 after each On the jog to the courts for a round of BLIMPS then jog back to the front to adopt a rock. Curls for the girls and tricep extensions followed by rock squats and sumo squats n=15 each. Quick Indian Run lap then circled for Mary
Mary: flutter kicks IC and LBC IC to 30 each with variable cadence speed.
Announcements:
Prayer: travels for PAX and illness in family

Fly like an airplane

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PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.

The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.

Warm Up:

YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies

Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC

The Workout:

With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.

Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.

PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.

Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.

Mary:

Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day

Announcements:

NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.

Prayer:

Moby’s Dad, Injuries: Dumbo, Brexit, other PAX

YHC took us out.

Welcome to the Sheets Show

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Week 1 of Lucky Charms BETA running work off kicked off this week.  3 PAX showed up for some hills work.

Show up next week for week 2.  We’ll determine if this continues after that but I can’t see why it wouldn’t.

Warm Up:W/U Dynamic stretching, side lunges, front lunges, deep squats, front kicks, side kicks
The Workout:1 mile W/U.
6 x strides
3 x sm hill climbs
3 x md “ “
3 x sm + md “ “
3 x sm + md + lg “ “
2 x md + lg + xl “ “
1 mile cool down
Mary: Cool down stretching
Announcements: Talked about Wrightsville and running strategies
Prayer: The heathen forgot the prayer.

 

Warbucks Joins Crazy Time

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Warbucks decided to check out this crazy time thing – good thing or YHC would’ve been solo. First Friday in February so the workout has changed – turns out this iteration is much quicker than a murph.

Warm Up:

1 mile
The Workout:

100 burpees

200 shoulder tap balls to the wall

300 lbcs
Mary:

EC for the next workout

Announcements:

N/A
Prayer:

N/A

Pikachu and Warbucks ran off to catch Ivan and Cletus EC respectively.

Gumby Smash!

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EC- Crosby(3.5 not the full Thunder Approved 4) Pikachu, Aquaman, Bulls Eye..

Warm Up: SSH(20), Daisy Pickers(10), Sir Fazio ⤵️⤴️, arm stretches, Grab a Cinder Block and John Cusack it to BB P.Lot.

The Workout: Bear Crawl Pulls 5 Spaces till the end of Parking Lot then John Cusack Lunges 5 Spaces on the way back.

Each 5 repeating and adding the next exercises.. Pax took turns calling the count.

LBC’s- 20 (CC)(Total 640)

S.Merkins- 10(Doc Made them Count)(Total 140)

Squat- 20 (Total 240)

Am. Hammers -20 (CC) (Total 200)

Curls- 20(Total 160)

Ruh Rohs- 20(Total 120)

Overhead Press- 20(Total 80)

REPEAT!⬆️⬇️

MOSEY

J Cusack

20 Curls

20 Overhead Press

Drop Block near Flags

Tennis courts for Mary

Mary: Pikachu Lead

Homer to Marge 10, L leg up 5, R Leg Up 5

Shoulder Taps 10

On his down & up M’erkins to finish right at 45.

Announcements:

Check FB &/or Slack

2nd F This Saturday My Way Tavern Anniversary Bonfire Crosby Playing 7-10

Prayer: A lot of unspoken/ First Responders , Military, Our PAX!

Howling Monkeys, Duck Jousting, and a Virgin Q

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13 PAX showed up for a Virgin Q by YHC.  It was a freezing 21 degrees (felt like 14) at 5:06am as 5 PAX headed out on the standard loop for EC: Deadbolt, Full House, Breach, Nemo and YHC.

Warm Up:

Lap around the soccer field for warm up. YHC thought he saw headlights as we began, but was reassured by the PAX that no one was tardy.

Circled up on the soccer field for:
SSH x 20 IC
Windmills x 10 IC
Frankenstein leg kicks x 10 IC
Daisy Pickers x 10 IC
Sir Fazio arm circles 10 forward/10 backward IC

The Workout:

YHC got creative this week and came up with a new routine, dubbed Evolution (crawl, walk, run). Evolution went as follows:
Line up on sideline
Bear crawl 1/4 of the field
10 squats
Lunge walk to center line
10 WWIIs
Sprint to other sideline
10 shoulder taps
For the final leg YHC decided to reverse things and PAX did crawl bear, backward lunge walk, and backward sprint with 20 of each exercise.

PAX then circled up in a tight circle for Howling Monkey.
PAX in monkey humper starting position
Moving around the circle, each PAX do 10 monkey humpers
After 2 rounds, our monkeys were howling and we moseyed to the abyss for some quick stair work.

It was only after our rounds of Howling Monkeys that I heard some mubblechatter to Chips. After further questioning it was determined that Chips was indeed tardy, so 5 burpees OYO.

On the mosey, we partnered up and did the following on arrival:

Round 1: Partner 1 did LBCs at top while Partner 2 ran to bottom of stairs for 10 diamond merkins then switch.
Round 2: Partner 1 did Homer to Marge at top while Partner 2 runs to bottom of stairs for 10 diamond merkins then switch.

Some interesting mubblechatter by Deadbolt about being between a bush and they abyss while looking at the moon. The sky was in rare form this morning as we saw Jupiter and Venus on either side of the moon.

25 LBC’s IC then moseyed back to soccer field for Mary.

Mary:

In preparation for this VQ, YHC spent some time reading the Exicon. As a result, Mary consisted of:

Duck jousting: PAX get down in duck walk with hands on chest (like a duck) and try to knock each other down (joust). If PAX fell, 10 merkins and re-join the fight.

When YHC explained this to the PAX, it was received with uncertainty and reluctance. After a few minutes of walking around solo, PAX jumped in and by the end there were ducks falling all around. This was done as a free for all, but could also be done 1-on-1 (bull in the ring style).

With 1 minute left, YHC wanted PAX to get their money’s worth so time was filled with 45 seconds of Pickle Pounders IC followed by Have a Nice Day.

Announcements:

Wear red tomorrow, cell phone challenge, daddy-daughter date nights (posted links to social channels).
Crablegs challenged us to try and find something awesome in your everyday (like the beautiful sky this morning).

Prayer:

Full House’s dad, Pacman’s vertigo, Crablegs – Way to post in the cold with us!