The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

“We’re working Here”

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Warm Up:Mosey to Playground

20 SSH in Cadence
The Workout:

10 SETS
Pull ups-5
Merkins-10
Squats-15
American Hammers-20
LBC-25

FIRST TO SET 5
Pause for 5 Double Merkin Burpees OYO
Continue

FIRST TO 10
Pause for 5 Double Merkin Burpees

Finish with the 6

Mosey to white fence John Deere called it 5/10/15 up N back D’erkins
Mosey to other end of Soccer fields
10 star jumps together
Mosey to pavilion for 16 dips in cadence
Mosey to the tennis courts for some sprints
Sprint to the fence 20 squats back to fence 10 M’erkins
Back to fence 20 LBC back to fence 10 Turkish get ups
Back to fence 20 Peter Parker’s  back to fence
Wheel barrel half way 10 M’erkins finish to fence & switch
Bear crawl to fence & back

Routine Mumble chatter from Carpex Spectator AirSoft throughout..

Mary:5 count from each person
Diamond Merkins burpees
Plank
Homer to Marge
Pickle pounders
Wide M’erkins
Break dancers

Announcements:Bottle share at Pikachus Saturday @ 7

Crosby is at My Way that night @ 9

Holly Springs Half Expo Thursday @ 5

Holly Springs Half 11/17 if you aren’t running show up for some support!

 

Prayer: Kubota has a job interview Monday

All of us to be better Fathers, Son’s & Husbands

In the cover of darkness… No yard is safe…

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EC: You know, because there are always over achievers like Skidmark, 187, and Nemo.  Checkout Strava and send them kudos

Warm Up: Side Straddle Hops, Arm Stretching, Good Mornings, Imperial Walkers, Hill Billies

The Workout: Holly Springs Half route to the corner of Holly Springs Rd and Main.  Then – return back to the start. 6 miles for most

Mary: Skidmark handed out HSHM F3 Edition shirts, 187s (bikini cut) was special and apparently so was Deadbolts (3D)

Announcements:. Normal route for UTurn this week.  Kenny’s Grave Tomorrow.  HSHM a week from Saturday

Prayer: Lipstick shared about his boss’s 12yr old son diagnosed with Leukemia after Halloween.  Undergoing treatment with a positive prognosis.

The World Is Flat…..

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Special guest appearance by ‘The BUTT JOINT’

What was up with all the orange haze over towards Bass Lake? Conclusion, the world is flat and the orange haze must be England celebrating Guy Fawkes Bon Fire Night……

John Deere doubling down with pre Murph EC…. Shredder and ‘The Butt Joint’ both getting EC runs in from and too home.

Dusty getting super strong, completing all 20 sets of pull-ups unaided…. it only takes a few weeks of showing up and practice

Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: 2nd Mile
Announcements: none
Prayer: unspoken.

Rainy Day at PC

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EC: Cowboy, Dawgpound, Emeril, Skidmark, Yogurt

Warm Up:

High Knees
Butt Kickers
Karaoke
SSH
Imperial Walkers
Hillbillies
Quick Feet
Good Mornings
Frankenstein
Merkins

The Workout:

Tunnel Dora:
Partner A does and exercise while Partner B run to the short end and back

100 Merkins
150 Cadence Count Balls to the Wall
200 Squats
250 Cadence Count Preacher Chair
300 LBCs — People started but didn’t finish

Ran to the bottom of the ramp to simulate the final push in the HSHM.  Did 10 Star Jumps and sprinted up the ramp.  Came back for the 6th

Mary:

Good Mornings
Right foot over Left
Left foot over Right
Pull Left Leg to Butt
Pull Right Leg to Butt
Groin Stretch Left
Groin Stretch Right
Legs Spread and Stretch

Announcements:

There is some race in 12 days that a few guys are training for.
Uturn will go back to the normal 5 mile loop this Saturday for Tappering

Prayer:

M4L’s Buddy who’s wife and daughter were in an accident.
Crablegs

Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.

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Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run.  If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.

Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10

The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…

100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33

As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS.  Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.

Mary: Stretches oyo

Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…

Prayer: Dauber took us out in prayer.

Feel’n the Burn

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Happy Feet then bear crawls around the parking lot X 2

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Overhead press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, and Supermans

Announcements:

Speed for Need tomorrow at 7AM.

Prayer Requests

Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.

Wafers

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Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

Upper Body Kettlebell to keep those legs fresh

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Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family