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PSA for R4TJ

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PAX: , , , , , , , , , , , , , , ,

EC: Cowboy, Dawgpound, Emeril, Lipstick, Nemo, Redenbacher, Skidmark, UTI, Warbucks

FNGs: None

Warm Up: Some good mumblechatter, discussed the routes and headed out.

The Workout:

UTI was enfuego with his Public Service Announcement for R4TJ this week and as a result, a strong contingent of PAX were fired up and ready for some miles. We aim to please at R4TJ so YHC had a 3 mile and 5 mile option available for PAX to take advantage of this morning.

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

Mary: MIA

Announcements: F3 Family picnic October 12th.

Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Emeril, Lipstick, Nemo, and Warbucks for picking up the 6.

Prayer: Bernie and his family, unspoken

YHC took us out. It was an honor to lead.

U-Turn 9/28/19 Better late than never

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PAX: , , , , , , , , , , , , , , , , , , , ,

FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Disney won Breathtaker!!!

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PAX: , , , , , , , , , ,

PAX of  6 for EC and 11 for the main event decided to post at Disney, “The Happiest Place on Earth”, to find out what type of workout $105 spent on breathtaker could buy.  Thanks to Deadbolt and Midget for stepping up with the bidding to secure breathtaker.  Q was happy to see a strong showing of men this morning, especially when they could have posted at Tiger Blood for a C0-Q that was sponsored by the most hated team in the NFC East.

EC: 187, Dawgpound, Emeril, Midget4Life, Dumbo, Axe,

FNGs: None

Warm Up: All exercises in cadence: SSH x20; Imperial Walkers x20; Hillbillies x20; Sir Fazio Arm Circles.  There was a lot of mumble chatter from the PAX this morning during warm-up, so 5 burpees OYO.

The Workout: PAX lined up in two groups for an Indian run that led them through the small parking lot near the community center entrance and then around the back of the school.  Q had the group stop to do some exercises which allowed all PAX to catch up; half the PAX held BTTW while the other half did mountain climbers in cadence x20 then switch and repeat.  PAX continued in their Indian Run to the entrance area of the MCHS football stadium to do 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps.  PAX partnered up to complete a triangle circuit of pain that included running over to a large set of steps (abyss’s step sister) and completing a set of Burpees at the bottom, running up the stairs and down the walkway to complete a set of Merkins and WWII,  then running over to and down a smaller set of stairs back to the beginning to complete a set of Star Jumps.  Reps for each exercise started at a 10 count and reduced by 1 repetition for each completed loop.  Most PAX were able to complete 6-8 loops before Q called time and headed back toward the flag.  On the way to the flag, Q stopped back at the football stadium entrance to repeat 2 sets of 10 each: Derkins, Irkins, Dips, and Box Jumps and then revisited the wall where partner#1 held “Balls to the Wall” while partner #2 did a 10 count IC of shoulder taps, partners switched places and repeat.  PAX regrouped into 2 Indian Runs back to the flag for Mary.

Mary: All exercised done in cadence: LSF x20; Homer to Marge: 10 regular, 5 right leg up, 5 left leg up; Box Cutter x20; LBC x20; Pickle Pounders x10; HAVE A NICE DAY!

Announcements: Southwake family picnic, GrowRuck registration is open but it seems Midget and are the only PAX brave enough (check out this link: F3 GrowRuck)

T-Claps (Recognition): Dumbo and Dawgpound pushing the pace during EC!

Prayer: Bernie’s Family, Shredder and his family, Crablegs, PAX brave enough for GrowRuck

Plenty of Options…

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PAX: , , , , , , , , , ,

EC: Lipstick, Nemo, Redenbacher

FNGs: None

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

The Workout:  There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC  was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements:  Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

1 Year for Purple Cobra as a Site

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PAX: , , , , , , , , , , , , ,

This morning 14 Pax gathered for some new and some legacy Purple Cobra site exercises.  YHC started this site 1 year ago on 9/25/2018 and for the next 5 months or so led multiple beatdowns.  Some of these were revisited today for the 1 year site special.  Thanks to all who attended!

FNGs: None
Warm Up: The usual warm up lap out and through the Cobra Sunrise Strava Segment and then back down into the parking lot near the apparently new flag location near Warbuck’s truck.

Circle up for:
Good Mornings ICx10 (done South Wake Style, YHC’s misses this way of doing it)
Hillbillies ICx20
The Windmill ICx15
Merkins OMDx20

The Workout:
We formed 1 long line for Railroad Track Indian Runs: The twisted sister of the Indian Run. Pax start in single file line. First pax drops to low plank, second pax jumps over first pax runs 5 yards and gets in low plank. Third pax jumps over both pax runs 5 yards and gets in low plank. After all pax have gone, the first pax jumps over all the pax and returns to low plank. This is continued until the destination is reached. The name derived from the pax looking like Railroad ties as you continuously hop over one another.
There was various mubble chatter about how long we would do said movement.  We did it all the way to the hill near Planet Fitness.

At the bottom of the hill we did 7’s starting with 6 WWIIs at the top and 1 Peeping Lipstick at the bottom.  This is still technically not a Turkish Gettups (most PAX’s favorite)

Mosey over to the guardrail behind Jiffy Lube and partner up.  Partner 1 did Mountain Climbers until Partner 2 finished 10 OYO of D, E, and D.  Flapjack and then repeato minus 2 each set.

Mosey over to the loading dock behind the dry cleaners.  Parter 1 did Pickle Pounders ICX20 while Partner 2 did BTTW.  Flapjack and then Partner 1 did LBCs ICx20 while Partner 2 did People’s Chair.

Form 2 Indian Run lines for a Bataan Death March back to the old flag spot.

We then circled up.  YHC pulled out his Bose Speaker to play some Tumbthumping.  Every chorus we did what resembled a Turkish Gettup with SSH done during the verses.

Mary:
American Hammers, Homer to Marge, Pamela Anderson’s
Announcements: Picnic thingy 10/12, Grow Ruck
T-Claps (Recognition): EC by Warbucks, Axe, and 187
Prayer: Unspoken
YHC took us out.

It’s truly been an honor to lead and workout with you fine men over the past nearly year and a half.  As I relocate again, this time to Raleigh, I will always think back to my roots and all the awesome memories made down in South Wake!  SYITG!

PT OUT!

9 – 19 – 19

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PAX: , , , , , , , ,

The Q rolled into the lot with a few minutes to spare and a crowd  of 9 ready to  get after 9 – 19- 19 at TigerBlood.  Great to see some old (Da Business- RESPECT) and new faces at this AO. It  appeared that Pablo tackled EC solo.

FNGs:NA

Warm Up:

Mosey to the back of the school with some butt kickers and karaokes along the way.

Circle up for..

Good morning X 10 IC

CP X 10 IC

Windmill X 10 IC

SSH X 20 IC

FAC X 20 IC

Daniel Son X 20 on Ah kicks

The Workout:

The PAX made their way over to the soccer field behind the elementary school for some 9 – 19 – 9.  The PAX started at one side of the field and did the below exercises and sprinted to the other side for the next set.  This was repeated for 9 sets of exercises and sprints.  Still pool season so the PAXX worked on getting buffed, bronzed, and B*itch*n.

  1. 19 – Merkins – sprint across the field
  2. 19 – low slow flutter – sprint across the field
  3. 19 – wide grip merins – sprint across the field
  4. 19 – freddie mercury – sprint across the field
  5. 19 – one arm extended merkins – sprint across the field
  6. 19 – WWII – sprint across the field
  7. 19 – hand release merkins – sprint across  the field
  8. 19 – plank jacks – sprint across the field
  9. 19 – fake partner air clap merkins

 

Next up the PAX made their way over to the long parking lot and partnered up.  Partner one, in a wheelbarrow, made their way down the parking line and on the curb. Once in the middle of curb did 5 merkins in the wheelbarrow and continued down the curb and back out the other parking line.  The partners switched until each partner had covered 5 parking lot curbs and 10 parking lines.

Quickly the PAX went over to the bloody, uneven wall next to the parking lot.  One partner did BTW while the other group of partners did 20 count IC quick feet.  Switch and repeat.  Next One partner did mountain climber BTW while the other group of partners did 20 count curb jumps.  Switch and repeat.  Finally, one partner did mountain climber BTW while the other group of partners did 20 one leg curb jumps.  Switch and repeat.

For the grand finale the PAX,  in an indian run, made their way to the red Tiger/Labrador paw prints leading into the elementary school.  One partner did 10 dips on the benches out front followed by 10 urkins.  The other group of partners did bunny hop jumps on each Tiger/Labrador paw print.  Rinse and repeat twice.

Mary:

Each of the 9 PAX called out an ab exercise that they didn’t want to do and the rest of the PAX did this exercise  while they zig zagged in and out of the PAX in the circle.  Next guy up called out an ab exercise until everyone made their way around the circle.   Boat caonoe’s X 20 IC to finish things up.

Announcements:

Completion of the mulch project at Oakview. 7:30 AM on Saturday.

T-Claps (Recognition): Da Business was able to successfully complete a workout at 50 and  returning from a week in Vegas.  He did mention something was bloody while he was there.

Prayer:

Prayers lifted for Shredder’s father that recently passed.  Continued prayers for CrabLegs.

 

 

 

Mystery Route at R4TJ

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PAX: , , , , , , , , , , ,

EC: Full House, Nemo, Redenbacher, Skidmark, UTI

FNGs: Nope.

Warm Up: Mosey to the top of ramp at Ting. Circle up, 10 x SSH and 10 x Daisy Pickers. We went over the route and headed out.

The Workout: The original plan was to keep the HSHM theme but YHC modified the route and we headed up Main Street and turned left on Holly Springs Road, left into Jones Park and followed the Greenway until we reached Wellspring Drive, took a right on Arctic Ridge Way for a quick out and back, and then proceeded back to Ting (last few miles of HSHM route). The route ended up a little bit short so PAX scattered a little bit at Ting to round off the mileage. Circled back up for CoT.

Mary:  MIA

Announcements:

South Wake annual family picnic is Saturday October 12th from 11am until. Bring your M, bring your 2.0s, and bring some yard games.
Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Master Shake! Great job this week and getting the miles in this morning!

Prayer: Shredder, Crablegs, unspoken

YHC took us out. It was an honor to lead.

Full Body Beatdown

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PAX: , , , , , , , , , , ,

As promised in the pre-blast, YHC led a full body beatdown and there was an FNG. YHC rolled in around 0500 and noticed the construction crew was setup in our usual parking spot, but at 0500 there aren’t a lot of folks at Harris Teeter so a parking spot was found. I was quickly greeted by Axe and Maybelline and 0505 we headed off on an EC run. We returned to find a handful of Pax waiting to get started and 1 FNG that YHC headlocked into coming out. A quick disclaimer and we were off.

EC: Axe, Maybelline, Warbucks

FNGs: Slaughter

Warm Up:
SSH x20
Windmill x10
Sir Fazio arm circles x10 fw / x10 bw
Seal claps x10 IC
Mountain climbers x10 IC

The Workout:
Jack webbs: 1:3 up to 10:30. Arms were warm, now for some leg action.

Mosey to Goodwill parking lot and partner up, but we really didn’t need partners. We did Slow 7’s – Monkey humpers at 1st island and star jumps at the other island, lunge walking between. Legs done, now for some more arm work.

I don’t have a name for this one, but it was my creation, so I think it needs one. Staying with partners, partner 1 got into wheelbarrow and took 4 “steps” then did 1 merkin, took 8 “steps” and did 2 merkins. This repeated until each partner got to 40:10, switching as needed.

Mosey to the loading dock wall for a staple at Purple Cobra. Split into 2 groups for:

2 rounds of:
People’s Chair and Donkey Hydrants x20

2 rounds of:
BTTW and Alternating shoulder taps

Mosey to guard rail for a set of irkins, derkins, dips.

Mosey back to start for Mary:

Mary:
American Hammers x20
Low Slow Flutter x20
Box Cutters x10
Boat Canoes x20 IC
LBCs x20

Announcements:
F3 Picnic on Oct 12
ShamWow leading a Hal Higdon ½ marathon plan for HSHM. More details to be posted to social channels.

T-Claps (Recognition):

Prayer:
Chips family traveling and loss of several Troopers over the past few years in September.
Injured Pax and unspoken

I can see for Miles and Miles and….

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PAX: , , , , , , , , , , , , , , , , , ,

FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

9/11 Memorial Run

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PAX: , , ,

EC: Redenbacher, Skidmark

FNGs: None

Warm Up: These guys were still warmed up from all the BRR miles.

The Workout: R4TJ was open for business as an option for PAX not able to attend the 9/11 Stair climb event. Skidmark suggested a great route that incorporated a stop at the War on Terror Memorial located in Veterans Park.

“The War on Terror monument honors all civilian and military fallen heroes who died while serving in the War on Terror and in the attack on 9/11. Those military fallen heroes include U.S. Marine Corps Maj. Sam Griffith, the older brother of David Griffith. David chose to build the memorial as part of his Eagle Scout project.

The War on Terror monument is a pentagon-shaped patio of brick pavers, purchased by project supporters and symbolizing the 9/11 attack on the United States Pentagon. A granite pillar rises from the center of the patio and is inscribed with the names of local heroes who died while serving in the War on Terror. At the top of the pillar, the steel piece taken from the wreckage of the World Trade Center is in remembrance of the attack at the building on 9/11. Those who died in the third plane crash in that Pennsylvania field are represented by the serene country setting of the Veterans Park pond and woods.”

We made a stop along the route and took a moment of silence at the memorial in honor of the fallen heroes.

 

 

 

 

 

 

 

Mary: Still MIA

Announcements: Pace Yourself is having a “soft” opening this weekend, HS Police 10k, HS Half Marathon, F3 Family Picnic. Check FB and Slack for details.

T-Claps (Recognition): BRR guys who are still hurting and came out to run.

Prayer: Victims of 9/11, end to terrorism, injured PAX

YHC took us out. It was an honor to lead.