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9 for Hamburger Hill

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FNGs:None

 

EC: 187,Fullhouse, Maybelline

Warm Up: 5:30 start time and  PAX moseyed over to behind the dry cleaners for some Good Mornings, Windmills, Fozio Arm Circles, Frankensteins and Imperial Walkers.

The Workout: PAX grab a pair of rocks and we moseyed over to the bottom of the hill on Lassiter road next to Town Hall Burger. PAX partnered up for 200 merkins, 200 squats, 100 straight arm raises with rocks (front raise followed by side raise was 1 rep), 200 curls, and 200 calf raises. While one partner was performing the exercise the other ran backwards up the hill to the intersection of Lassiter and Matthews and then back down for the switch out.

After that we returned the rocks, moseyed in front of HT and  did 25 OYO dips on the park benches.  About that time for Mary!

Mary: PAX all had some input for Mary doing an exercise of choice. Preblast was nixed and Burpees were on the menu.

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up.

T-Claps (Recognition): Pablo for organizing meals and Christmas light setup for Walby. All that could of rolled over in the nice and warm bed but instead came out when their body or mind was telling them otherwise.

Quote of the day: Can’t repeat here.  Honor to lead.

Prayer: Walby spoken and unspoken prayers.

We Tried to Kill Sliderule

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Welcome to the first U-Turn following Richmond and HSHM. YHC was curious how many Pax would be out coming off off of some big races, but with recent PRs in their heads the Pax were looking for more and trying to find a way to keep accelerating. Plus YHC promised a couple BIG announcements coming today. There were lots of options for today’s workout. 3 mile option in play, 5 mile option in play, and a new Beta AO option for those that wanted to give it a shot. Emeril has been spending a lot a time in the kitchen lately and missed the talk about the new workout. Kudos to him for dropping the light vest and coming along.

EC: Aquaman and Shamwow at 0515, Sliderule, Bernie, and Skidmark at 0530, 187 and Alpine from home.

3 Mile: Oh Yeah!

5 Mile: Norm, Oyster, Cowboy, Aquaman, Shamwow, Full House, Katniss, Buford

Other option: Emeril, Pablo, 187, Lipstick, UTI, Alpine, Sliderule, Bernie, Skidmark

FNGs: None
Warm Up: SSHx20, IWx10, Hillbilliesx10
The Workout: 3 mile and 5 mile runs.

For those interested here is how the other workout went down:

3 Man Indian Run from Starbucks toward Buffalo Wild Wings: From now on when I say Standard Set it will mean 10 merkins, 10 LBCs, and 10 squats and all runs will be 3 man Indian Runs unless noted. Corner by BWW standard set. To New Hill Rd Standard Set. Thomas Mill Rd Standard Set. Sonshine Gymnastics Standard Set.

At Sonshine we did Triple Nickles. 5 merkins at the top of the hill, 5 merkins at the bottom. Repeat 5x.

At Premier Standard Set

Down to 55 auto works parking lot: prints one direction, mosey back to start  and 10 LBCs (repeat 5x)

Down to Green Oaks Standard Set.

Over to Irving Parkway Standard Set

Up to Thomas Mill Standard Set. At the top of the at Thomas Mill partner up. One partner runs to New Hill and recovers down the hills and sprints up. The other partner runs the other direction to the top of the next hill. This partner sprints down the hill and recovers up the hill. Return to Thomas Mill. Each partner went each direction 1x

Standard Set at New Hill

Standard Set at Tijuana Flats

At Tijuana Flats 2 set of Guantanamo’s around the Landscaping. Then did one set of raccoon crawls around the landscaping on the wall. This is a bear crawl on top of the wall.

Then we did some window shopping. Large group Indian run and we picked up some other U-turners and ran the whole shopping plaza on the side walk. Back to Starbucks and recover.

Mary: Have a nice day
Announcements: Shirt Order, CSAUP 12/7, Christmas Party 12/14, Beta AO, Skidmark brought Pie, U-Turn will be moving locations starting the beginning of the year. It will now start at Panera. Route will remain the same.
T-Claps (Recognition):
Prayer: Wallaby, Good to see Norm

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

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R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.

11 for 41

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FNGs:None

Warm Up: The smell of Christmas trees filled the air around Purple Cobra’s meet up.  Pax headed over to in front of the Butcher’s Market (Boars head turkey much cheaper than any local grocery store and not to mention those steak tips are infused with some addictive marinade) to get the juice flowing with SSH, Fozio arm circles, Windmills, Imperial walkers, and Hillbillies,

The Workout: Pax then lined up in front of the Butchers Market parking lot and did sets of running ~41yards coming back to starting point and perform various exercises  for 41 reps rinsing and repeating to include Merkins, Squats, Shoulder taps, Pulse squats,  Plank with left arm up and then right arm up (held for 41 seconds) and then finally calf raises.

Pax then moseyed over to the area behind HT to do People’s Chair and BTTW holding for 41 seconds. 2 cycles of those.

Pax then played with stones doing Curls for the Girls 41 times and then an isometric hold of 41 seconds. We then put our stones back and moseyed in front of HT for some Dips….41 oyo.

Mary: We circled up in an open area of the parking lot not near the usual  location, trying to be considerate of possibly guy sleeping in the Christmas tree shed and did 41 reps IN CADENCE low slow flutter, Freddy mercury’s, American Hammers, LBC’s.
Announcements: Convergence on Thursday at TB, Possum Trot collecting canned goods tomorrow, Frosty and Holiday party.
T-Claps (Recognition): EC: Deadbolt, 187, Lipstick, UTI, Full house,
Prayer: Unspoken and Quiver’s family.

 

See you next week at Purple Cobra.

Thanks for coming to the Party!

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EC: 187

FNGs: The party was open to all men but only FHIGs showed (Friendly High Impact Guys)

Invites were sent but based on RSVPs it was hard to tell who to expect at the party.

YHC got to the party a little early to double-check the venue before the guests arrived.  A quick spin around the back lot to confirm that all of the standard party fare was in place.  The bounce house was not there and that was OK.  HSHM is just 2 days away and the jumping wouldn’t sit right for some of the runner-types…  You know who I’m talking about…  “Did you get a race shirt yet?”  “Are you running a half-marathon this weekend too?”  “Do you even run bro?”  “Yeah… I ran a full last weekend, I’m gonna Q all week, do a Fritter, not show up to your birthday Q, and run the HSHM this weekend”  (I <3 you team FML, I’m just playing to the crowd – except you Lipstick, that last one was real)

Oh… HEY…  Sorry… Yeah let me get back to talking about this manly workout thing we did today.

12 men gathered in the lot, the clock moved over to 5:30 – Welcome to the Party!

Warm Up:  Like any good party you start out with something light.  Allow people to mingle and have a little small talk.  We circled up in that front lot and tackled these party snacks.

  • 12x Windmills
  • 12x Daisy Pickers
  • 12x Frankensteins = 36
  • Fozio Arm Circles (36)
    • 18 Forward
    • 18 Back

Now that the pleasantries were out of the way, we moved the party to the back of the house.  Tiger Blood has some room to move around so we needed a little mozy to get there.  Nothing too strong

Party games are essential for keeping your guests entertained…

The Workout:  Party Games!!!

  • finish the MOZY back wall of the school
  • Balls to the Wall Elimination (Blowing Out the Candles)
    • We held our balls to the wall until we just couldn’t anymore.
    • If you fell, you called a Plank-o-rama move for those not still on the wall
    • 187 beat out the birthday boy for the win (his invite will be revoked for next year)
  • MOZY to lot by the football field
  • Curb Alert
    • Line up on the curb and climb up and back down, then do a Merkin (1:4 until 9:36)
  • Captain Thor
    • On your 6, WWII / American Hammers (1:4 until 9:36)
  • MOZY to the bleachers by the football field
  • 12 Erkins /12 Derkins /12 Dips – 36
  • Repeato – 12 Erkins /12 Derkins /12 Dips – 36
  • MOZY back to lot by the football field
  • Overhead arm stretches and Michael Phelps
  • Jack Webbs
    • Merkin / Air Presses (1:4 until 9:36)
  • MOZY to front lot
  • Superman (Ws, Ts, Ys) – 12 each OR 36
  • MOZY to driveway between the schools
  • Flat Tires
    • To the metal poles jutting out of the ground with the arms that stop cars.  AKA the gate
    • Wheelbarrow “steps” / Merkins  (4:1 until 36:9 or until we hit the gate)
    • Partner exchange as needed
  • MOZY to the Jungle Gym behind the school
  • Partner 1 – 4 Pull-ups / Partner 2 – Continuous LBCs until switch  (36 Pull-ups before you’re done? – we might have done it)
  • MOZY to the front lot for Mary

Mary:

  • Pickle Pounders (36)
  • Homer to Marge (36)

Party is over – everyone go home!!!  Good luck washing your hair today!

Announcements:

  • HSHM this Saturday
  • Frosty

T-Claps (Recognition):  Post workout, BackBlast T-Clap…  ShamWow! leading the HSHM training agenda.  Aquaman representing South Wake as a poster boy for the race – Beyond that continuing their leadership role by leading the warm-up and making sure the shirts land in hands in support of Skidmark.   Skidmark who is not running the race but coordinated the shirts, will be volunteering and probably running his fellow #HIM up the ramp.

Prayer:

  • Thoughts with Quiver and his clan
  • Safety as we approach Thanksgiving week and travel
  • Open arms and mind towards those that may be feeling the holiday depression.  Let those in your circles or outside know you are there and you are thinking of them.

2nd F after Tiger Blood – M4L showed up after Disney and gave me a cake pop!

Thanks for the coffee and the fellowship guys

Fancy Feast made a random appearance to buy biscuits, Lipstick didn’t show up…  🙁

Left turn Clyde

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FNGs: Not today

Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.

The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby.  I dropped the ball and am sorry for not keeping you guys on the route.

Mary:   🙁

Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.

T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.

Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend

Solid work this morning men.

YHC took us out. Always an honor to lead.

Lipstick Delegation Tour Day 1

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EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.

SSH x50

IW x15

Hil x15

Plank position: Hand Release Merkins x10

Mountain Climbers x10

At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member.  Day 1 UTI was choosen
The Workout:

Mosey to the rock pile and bring a rock back to the BBall courts.

On your six and air press x20

American Hammers x20

Overhead Press x20

Repeat x2

Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over.  Rocks returned

Mosey to the bottom of the ramp and split in two groups.

Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back

Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.

Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend

Enjoyed it, See you at the Nut

Jump Around!

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EC: 187, Axe, Skidmark

FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…

Ran to bank parking lot circled up

JR -OYO

SSH -x20

JR – OYO

GM – x10

FAC – x10

JR – OYO

Seal Claps -x10

JR – OYO

 

The Workout: Mosey to loading dock and divided into 2 groups

Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat

Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat

Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat

Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat

Mosey to hill for 7’s

Merkins at the bottom JR and the top

Head over to GCF parking lot for leg and core burn out with scooters.

Group 1 ran around jiffy lube/ group 2 rode scooter push or pull

Group 1 plank hold/ group 2 crab walk with feet on scooter

Group 1 JR/ group 2 seal crawl with feet on scooter

Around the world:

Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse

repeat in plank position and pass scooter with feet
Mary:LBC x20

Low slow flutter x20

Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family

A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.