Warm Up: Leg Stretching, High Knees, Butt Kickers, Side Straddle Hops, Windmills
The Workout: We introduced Warbucks to the 5 miles of CROSSWAY! Got some HCs from 187 and Warbucks for the 2019 Blue Ridge Relay Team.
Mary: Who?
Announcements: Thanksgiving Convergance, Dec 15th CSAUP
Prayer: For those traveling, feeling down and out over the holidays, those overseas.
Warm Up: SSH ICx30
Imperial Walkers ICx15
Hillbillies ICx15
Fazio Arm Circles 10F/10B IC
The Workout: “Vacuum Cleaners” for about 5 rounds
Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)
Stuck around the Goodwill parking lot for “The Cooper”.
A few dips for the early finishers on the curb.
Mosey back, some PAX through the Xmas trees, to the flag for Mary.
Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs
Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.
HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/
Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon
Prayer: Those travelling for Thanksgiving and those that can’t be with their families. YHC took us out.
Welcome Over Easy to the Pax. It was the first Paradise City post HSHM. I heard no one cursing the Finish line. I’m surprised. Who puts a half marathon finish line up a ramp. 16 Members came out to enjoy an at their own pace workout. The idea was to allow the Pax members that were not as soar to do more laps then the others.
EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)
Warm Up:
Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs
The Workout:
Partner up with an accountability partner. Start at the Guardrail run from there to the ticket office and back. Do the following exercises at each stations.
Gaurdrail: 10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins
Mary:
20 LBCs
20 Homer to Marge
20 Pickle Pounders
Announcements:
Pikachu is planning the South Wake CSAUP. Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC) Donate money instead of paying for a race. Derrick Davis 5k route
Convergence Thursday at Kenny Grave. Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china
Prayer:
Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.
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.
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).
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…
It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.
EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark
Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles
The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.
Moved to the ramp for 11’s with lunges and diamond meekins
Mary: 22 merkins led by Breach
Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.
Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.
1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.
Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.
It has been 1 full year for me on the Q at Disney, and no regrets. One thing I really appreciate about F3 is every time you head out to post, no matter what AO, what day, you never know what you will find. Every workout is unique based on the group that shows up that day. Today was great. I showed up to keep the EC streak alive and like clockwork 187 was at the ready. He and I had a great run, nice pace, great conversation. A small group had gathered and then was treated to a 12 Oaks clown car. I announced the official fartsack as the one (actually was HC+EC) contact me 4:39am to let me know his mind was telling him yes, but his body was saying no – needed a day to rest the legs.
Warm Up: Off we went for a rather fast lap of the soccer fields then circle up for some warm up exercises and stretches.
The Workout: On the short jog down the lot we stopped at some posts and lined up for 3 sets of assisted deep squats and merkins. On the jog to the lower lot we hit the bench for 3 sets of the following no recovery between exercises) tempo dips ICx5, 10 count plank hold, shoulder taps ICx15, mt. climbers ICx15, LBCs ICx20 and SSH ICx15. Recovered between sets with jog around lot. Some dude rolled up in a pickup and stared us down for a full set only to find out he parks up on the pad and was just patiently waiting for us to clear out. Went back on the jog to the start and threw down 3 sets of BTTW alternating with fast squat jumps.
Mary: Plank-o
Announcements: HSHM coming up, normal U Turn this Sat
Prayer: 187’s sister, victims of the LA shooting, F3 guys dealing with injuries. YHC took us out.
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.
