It was wet

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It was 38 degrees, raining, windy and just about T-48 hours to HSHM.  Would anyone show?  Could this make for the most desirable and legitimate fartsack of the year?  YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well.  As we ran we talked about a reasonable over/under for number of PAX to post.  We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over.  We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.

Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms.  Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA).  We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs.  We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run.  Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep.  Again, in the driving rain.  We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA.  YHC took us out in prayer and we headed for high ground.

A Half Dozen for Post Half Recovery @ Any Given Sunday

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The day after an incredible Holly Springs Half Marathon showing for F3 Southwake, 6 PAX decided to get up and begin the recovery process with a modified version of Any Given Sunday, while getting 2-3 miles with a side order of quality mumble chatter and much needed stretching. Arrived 7 minutes early and was quickly met by Double D, Skidmark, and Forceps. With a few minutes left before 6, Slide Rule and Cowboy rolled into Womble to make it an even 6 PAX for this morning.

Warm Up: Began with some lunge walks for 20 steps, then YHC wanted to get a head check to see if PAX were awake and called for high knees, which lasted for 1 high knee, and then transitioned back to lunge walks. Circled up for Imperial Walkers x12, Hillbillies x12, Air Squats x10 (IC), Fazio Arm Circles 10F/10B, Hacky Sacks x10, Plank Calve Stretches w\10 sec holds on each heel.

The Workout: Light jog on standard Cletus EC route for 2-3 miles, followed by Stretching and coffee\donut curls at Dunkin Donuts (2nd F)-where there was also a Blue Hen sighting.

Mary: Stretch-O-Rama: CP’s x10, Good Mornings x10, Windmills x10, Stationary High Knees x10, Frankensteins x10, Right Leg over Left\Left over Right for 10 counts

Announcements: CSAUP planning is underway for December (15th), Wrightsville Half Marathon Training starts this week- many PAX planning to participate-some doing Half, some doing Full Marathon, and some currently coordinating Relay Teams.

Prayer: Prayers for our brother Bufford. Continued prayers for Double D and his family. YHC took us out in prayer.

HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Nutcracker 11/13

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3 brave souls came out for a chilly workout

Breach, Dawhpound, and Buford

Warm Up: Mosey around the school parking lot to the side lot for 20 count reps of Imperial walkers, Hillbillies and Good Mornings

The Workout: 3 & 1/2 rounds of pain with rocks

15 Thrusters

10 Goblets Squats

10 staggered Merkins on the rock (5 Each arm)

15 Rock Swings

20 Rut Roohs

10 Rock deadlifts with a full clean and press

15 Big Boy situps

20 Knee to opposite elbow mountain climbers

Run around the side parking lot between rounds.

added 100 Side straddle hops for fun

Mary: Throw rocks back a mosy back to the front parking lot
Announcements: Holly Springs 1/2 on Sat

Prayer: Continue to be thankful and to reach out and support each other.

Space Junk In the Sky

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The Big question was “What is the bright Star in the sky?”.  Did Cletus see it too?  It may have been hard with all those broke back mountains.  It also looked like Flannagin was at Cletus.  Did he not get the memo that today is Friday not Tuesday.  Back to the Star in the sky we are not 100 percent sure what it exactly it was.  After loading the Sky Walker App after the workout we still don’t know what it was.  I know I shouldn’t be ending sentences with was, but ehh.  I’m going to say it was a UFO.

Music Playing was Dawgpounds HSHM Mix.  This includes a lot of Alternative Music.  Miley Cyrus did sing “Party in the U.S.A”.

Warm Up:

Quick run around the soccer fields

The Workout:

Stretching to get limber for the race
Another Quick run around the soccer fields

Mary:

More Stretching

Announcements:

HSHM tomorrow.  Everyone Good luck

Prayer:

All the runners tomorrow

Cletus BackBlast HSHM Prep

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EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30,  Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins.   Jack Web’s 1:3 to 10.  Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info:  COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

Can’t Do-Si-Do with a Midget

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YHC made the trek down to Kenny’s Grave for a promised Midget 4 Life beat down knowing he would have to leave early for a social obligation. The conditions were awful (cold and rainy) and promised to drive a small turnout, but YHC didn’t know just how small.

Sitting in the parking lot with 2 minutes to go there were only two cars – YHC’s and 16 bit. 1 minute to go both got out and consulted and at go time the decision was easy – we began running the parking lot to warm up.

Warm Up:

2 Parking lot laps
The Workout:

We went under the shelter for some do-si-do, alternating calling exercises. It went something like this:

SSH

Good Mornings

Michael Phelps

Dips

Dirkins

Alternating lunges

Alternating step ups

Mountain climbers

Roman situps

pickle pounders

WWII

homer to marge

planks

balls to the wall

irkins

squat holds

Mary:

In the workout
Announcements:

Holly Springs Half
Prayer:

Noah’s Ark, Crab Legs

The Thunder Taper

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Thunder Taper Night…. thank you LIPSYNC,  Crosby, Kubota for braving the cold conditions and rough ass Q. Kudos to Shredder for coming for EC as a break from work

THE EC – Shredder, LIPSYNC, Crosby & John Deere  cranking out 5miles mystery run. 

Honestly I lost track of the work out… still sore from excessive Murphs…… we did a bit of everythang……. lots of dynamic stretches as promised, Rocks… rocks and more rocks….throwing rocks, Preachers Crosses with rock, chest presses with rocks, WW1 with rocks, squats with rocks, Plank Walks whilst dragging rocks, Low Slow Flutter with rocks, Box Cutters with rocks, Mercian Hammers with rocks…New Management Mandatory Double Merkin Burpees… Curb side shuffles, Curb side Merkins, 10 parking space crab walks, bear crawls, Wheel Barrow car park Merkins…. amongst other stuff I have forgotten. Oh…….. Indian run all the way from top car park to shelter……. then Donkey Kicks throwing in Balls Holds at random times….. Mary we did 10 counts all round, then 5 counts.. errrr Freddy Mercury’s, LBC, Carolina Wine Makers, Diamonds, Protractors, planks…..sorry forgot the others.

Announcements- Half, Expo

Prays – Kubota job interview, those who serve, safety/Injury for PAX running half, crablegs… personal request from myself on Immigration and my wife getting back to running after 18month injury.

Pleasure to lead…… 2ndF Tapline

HSHM Finish Line – Ramp Practice

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Warm Up:  Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).

The Workout:  As promised a 4 mile run.  Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St.  We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main.  On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand.  The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.

Mary:  We don’t recognize Mary at R4TJ.  Just not our girl.

Announcements:

Prayer:  Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks.  Still working with doctors to figure it out.

Todays “Ting Climb” segment report for those that care 🙂  Pikachu still hold the overall title but for today…

Sevens and Four Corners – Tapering at Possum Trot

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Warm Up:  8 PAX, including one 2.0, made there way to Fuquay for some tapering.  Jog around tennis court and proceeded to the snack shack.  Got the arms and legs warmed up with some Michael Phelps, Imperial Walkers, Hill-Billie’s, Cotton-Pickers, Windmills, Fazio-Arm front/back, good AMs and SSH.  Multiples of 7s were executed.

 

The Workout:  Dauber used the short wall for leg-ups, (7R, 7L) 7 derkins, 7 erkins, 7 wide merkins, 7 burpees, REPEAT; fit in some Balls to the walls (21 count) and wall LBCs thrown in for good measure.  Handed off the workout to LED who lead us to the tennis courts for “Four Corners”. PAX began with 10 burpees and then side stepped the long way to the end of the court switching up at the halfway point.  Added 20 mountain climbers to the 10 burpees.   Bear crawled to the next corner.  After 10 burpees, 20 mountain climbers, LED added 30 sec count Balls to the Walls.   Side-stepped/shuffle to the fourth corner and knocked out 10 burpees, 20 MC, 30 sec B2W, and 20 SSH in cadence (40 total).  Mozied to center court for Mary.

 

Mary:  Each PAX lead a 10-count core/leg exercise that included, squats, squat hold, standing LBC, monkey humpers, windmills, yoga stretches, etc.

Announcements:  Some kind of running event on Saturday, evidently there are a lot of PAX training for this and needed some tapering this week; course change; volunteer opportunity

Prayer:  LED huddled us up for prayers.  Injured PAX; up-coming hip surgery for Buford (Mike Edwards); spoken/unspoken.   Celebrated Messi for success in soccer on the pitch.

F2 at Stickboy.  The half century brothers bonded over breakfast beverages and were joined by Banana Seat who was carbing up discussing his injury.  Prayers coming your way enabling you to run on Saturday brother!

Always a pleasure and honor men,

Your co-Qs:  Dauber and LED