Dumpster Fire – For Real

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I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown.  As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter.  Then I noticed the fire.  Warbucks had already called 911 and sirens in the distance was proof positive of the quick response.  Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash.  Side of the shelter was burning up and putting off some serious heat.  It was really disappointing to see this and to think someone thought it was a good idea.  We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers.  Community leadership and setting a positive example are key to our strength.

EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.

Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x.  On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins.  Recover on the walk to start space, wash, rinse repeat 3x.  On the jog to the small lot and partner up for 1 full lap on the wheel barrow.  Switch as needed and keep it moving around the lot.  Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer

Thanks for sticking with the modify on the fly this morning

Welcome FNG Trickle

Party of 6 please

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PAX of 6 at Kenny’s Grave for a cool morning workout.

Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg

Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20

Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.

Cone work
shuffles, carioca, back peddles

Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15

Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC

Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
‭‭Romans‬ ‭12:17-19‬ ‭NKJV‬‬

We should keep in mind that the Lord will have vengeance on those that do wrong.

Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday

Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed

Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.

BS Out!

Like a Virgin

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Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place.  The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

Bloody Hell at Thunder

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Pax of 4 gathered for a taste of the old management. Crosby promised YHC would bring the suck so he did everything in his power to oblige.

One 45lb weight plate and one fire hose joined in for the fun.

Warm Up:

SSH x20 IC

Good afternoons x10 IC

Daisy Pickers x10 IC

Mountain Climbers x10 IC

The Workout:

Pax were told to keep the 45lb weight plate off the ground for the entire workout – they weren’t told what the penalty would be but they had a good guess.

John Cusack the plate and fire hose to the playground.

2 pax do pull ups, 2 hold plank (one with weight on their back). Switch, rinse and repeat until all pax have done 25 pull ups.

John Cusack the plate and fire hose to the amphitheater.

Lazy Dora with the 45lb plate in tow – pax partnered up and between the two:

100 merkins – plank hold while not doing merkins

200 squats – squat hold while not doing squats

300 LBCs – 6 inch leg hold while not doing LBCs

Que the quotes of the day:

”Bloody hell” – every time someone told Brexit he had another round of an exercise to do.

”It’s never been 6 inches” – Pax not to be named

After the lazy Dora the pax John Cusack’d the plate and hose over to the white fence on the other side of the soccer field.

Partner 1 does Dirkins on the fence – 7 on the bottom rung, 7 on the middle, 7 on the top. Partner 2 holds a plank. Switch and repeat.

John Cusack down to the other end of the white fence for Irkins – 10 on the top rung, 10 on the middle, 10 on the bottom, and 10 on the ground (full blown Merkins).

After these Irkins YHC “accidentally” dropped the 45lb plate (and was quickly called on the “accident”) so the pax got to all enjoy 5 burpees 🙂

John Cusack to the tennis courts for Mary.
Mary:

Yoga – reverse table top twice, lingering for ~5 seconds.

Go into downward dog, rocking heels into ground.

Swing leg through to runners pose, dropping down onto back knee and forearms. Switch and repeat on other side.

Back to downward dog, rocking heels again.

Swing leg through to pigeon pose, again dropping down onto back knee and forearms. Switch and repeat on other side.
Announcements:

Holly Springs half shirt order is live. CSAUP in Carpex on Saturday.
Prayer:

Praises for Noah’s Ark’s recovery.

 

Always an honor and privilege to lead – thanks men.

For Those About To Rock – Possum Trot

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Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.

Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.

Warm Up:  Jog around tennis courts to the lower section.

A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings

The Workout:  Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top.   Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated.  PAX moved to the driveway lining up in two lines.  Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot.  R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight.   Each PAX grabbed a rock and lined up in one row back at the start of the parking lot.  Rock exercises were executed flawlessly by all PAX across the parking lot.  PAX moved four steps after each rock exercise was performed.  The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot.  PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top.  Awesome effort by all PAX, including Messi!   PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins.  Hopped over the guardrail and jogged down the sidewalk back to their rock.  PAX held squat until 6th came in.  RINSE and repeat.  PAX cranked out 10 merkins waiting on 6th.  Time to wrap things up.  PAX began John Cusak around the tennis courts returning our rocks.

Mary:  Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga stretches.  PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.

Announcements:  Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast.  Happy early birthday to Messi.

Prayer:  Romans 10:8-17. …Everyone who calls out to the Lord will be saved.

Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men!  Prayers for Crab Legs.  Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school.  As a parent of two teen drivers, this is one of my biggest fears / worst nightmares.  Love those around you, live life to the fullest, be kind, help others, for we are not in control.

F2:  Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.

It remains a huge honor to lead all of you PAX.  -Dauber

Nutcracker Backblast 10/16/18

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Pax of 10 in gloom for a good time beatdown

Breach, The Natural, Peak Week, Brony, Forceps, Moby, Kankles, Norm, Chicken Foot, Beuford

Warmup: Quick jog up to Green Oaks for some SSH, then on the move to the guard rails for Good Mornings, on the move to the light pole for some windmills and then to the corner for some squats. Finish at the bottom of the hill at RoviSys.

Main Event:

Round 1: Bearcrawl up the hill with 5x merkins every 10 steps, jog back around to the handrail ramp. Plank holds on the rails while the last man bear crawls under the pax. When the last man gets back on the rail, merkin. Jog back to the bottom of the hill.

Round 2: Partner up, Wheel barrel up to the end of the brick wall, switch if needed. If you have to switch 10 merkins for both partners. Jog back around to the bottom of the hill.

Round 3: Partner 1 run to the transformer at the top of the hill, partner 2 does squats then switch when partner 1 gets back, Lap 2 Partner 1 does burpees while partner 2 runs, then switch. Lap 3 partner 1 does big boy situps while partner 2 is running then switch.

On the move back to the school. Stop at the guardrails for 20x dips, 10x Irkins, and 10x derkins. Mosey back to the corner for 10x Imperial walkers and 10x Hillbillies. Mosay back to school for Mary

Mary:  (Bodies) playing of the song Bodies when the chorus says let the bodies hit the floor pax does a burpee when they scream out a number you do that number of merkins. Hold plank in between.

Announcements: Peak Week and Forceps are in the Truth is nature ministry and they are in need of more kids to enter the program. If you know of any middle school/high school kids who have a single mom let them know.

Prayers: DawgPounds wife’s grandmother is sick and they are on their way to PA to see her, prayer for a safe journey and best wishes to their family. Forceps son is having migraines, they have tried many things and it does not seem to be helping. Prayers that they can find the root cause and give him some relief. Chicken foot taking his son’s friend out to breakfast, he is lost and in need of some help. Closed in COT.

 

 

Back to 1900hrs/7:00pm

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So awesome to have a new regular Dusty for Tea Time…. can already see him getting stronger…

Warm Up: 1st Mile
The Workout: Murph sets… 5/10/15
Mary:2nd Mile
Announcements: weekend TunaRun and CSAUP. MOVEMBER!!!! Tash Tastic.

Prayer: Boy George Family, JohnDeere neighbor- Cancer has returned to his face, nothing more can be done.

5 PAX for Fire Water and Hills at Any Given Sunday

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Armed with 2 bottles of water, 51 degree weather, and a bundled Midget co-pilot, YHC’s clown car rolled out of the Wescott sub-division and shortly onto Holly Springs Road, where we saw a swift moving figure in the form of Brexit getting some extra miles onto what would be a run that boasted one of the most amazing Sunrises in 6 months. Fall is definitely here and the air was brisk this morning. A welcomed change to the humidity we’ve had to endure on these Sunday runs.

As Midget and YHC stretched, Lipstick joined the party along with LED fresh off of some early miles. We were soon joined by Brexit. 6:30am hit and off we started with the warm up.

Warm Up: Light jog to the far end of the lot and back up to the other side. Continued with light jog back with alternating Frankensteins and Butt Kickers, and light jog. Carioca back left to right, right to left.

The Workout: After missing the past few week’s runs due to injury and in need of some HSHM training, YHC made the decision to construct the same route as last week, counter-clockwise around the the lake with the exit route through Sugg Farm instead of the greenway. Any Given Sunday started 30 minutes later due to sunrise timing, and this morning’s view did not disappoint.

Inspired by the previous evening’s Beer Mile, PAX took off from Womble commenting and trying to fathom how on earth #BrewTangClan pulled off an almost sub-5 mile and 4 beers…Seriously, who does that? 187, Bernie, Pilgrim, Sassy- y’all are #Beasts..

The late 6:30am start time was perfect for a lakeside sunrise this morning on the exit pass around the lake. The reflection of that sunrise made the water look as if it was set on fire and was perfect foreshadowing for the fire that was about to to ignite in YHC’s thighs as he made a familiar and yet unfavorable trek up the backside of Sugg Farm. With every decision comes consequences. Special thanks to Midget for picking up the six as we made it through the farm back onto Grigsby, where we were rejoined with Brexit, who decided to take the greenway route from the lake. Lipstick then approached a half mile later to pick up the six, and shared that he may or may not have left a trademark ‘Running for the John’ souvenir off the Sugg Trail. PAX made the final push to Womble and circled up for final stretches and an abbreviated COT

Mary: Varying calf, quad, hamstring stetches

Announcements: CSAUP next weekend

Prayer: Prayers for continued health this week for PAX and families.

Mad Mule meets Dora

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Warm Up: several pax got about 5 miles EC in before the Q.  At 7 we took off for a light jog and PNG led us in agility ladder work and stretches.
The Workout: Once the stretches were done we headed off around the track and crossed the street to the open field (which the Q did not realize was soaking wet, oh well).  Line up and partner up for Dora:

100 pickle pounders

200 star jumps

300 LBCs

400 squat jacks

partner sprints to pole and recovery jogs back as the timer. Pick up the 6 when done.

Immediately upon finishing, hit the trail and head to the basketball courts for Dora rd 2

100 chill cut spiders

200 monkey humpers

300 flutter kicks

100 split lunge agility drill

partner ran to the other side of the court and did 5 Bobby Hurley’s around the 3pt line and back for the timer. Pick up the 6 and head out again.

Time was too short to fit in the 3rd Dora I had planned, so we headed back to the main parking lot. Had to break to name 3 FNGs as two had to leave for an appointment.

Mary:After naming the 3 and 2 left we jumped back to Mary for 1 minute Amrap of each: figure 8s, windshield wipers, twisting pistons, starfish crunches, heels to the heavens, and upper circle crunches clockwise and counter clockwise.
Announcements: Welcome Bio D, Yellowfin, and Sticky Bumps
Prayer
Family members sick and some in hospice. To be better men, brothers, husbands, and fathers.

U-turn “Fall is Here”

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Warm Up: Dogpound led some Frankenstein’s, IW and HB’s

The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.

Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.

Great work gents. HSHM work is getting done.