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I didn’t know what Library Hill was until this morning.

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5 Pax, including rare visits from Foghorn, Cupid, and Banana Seat, showed up for a full body workout and hill repeats at Downtown Train.

FNGs: Negative

Warm Up: Warm up lap > 10 burbees OYO > SSHs > Merkins > Squat Jumps > Butt Kickers

The Workout: Mosey’d to rock pile grabbed rock and headed to the circle/fountain at the top of library hill. Spread out around circle for the following sets:

Set 1: In cadence – Curls (x 30), Tricep Extensions (x30), Overhead press (x30), Curls (x 20), Tricep Extensions (x20), Overhead press (x20), Curls (x 10), Tricep Extensions (x10), Overhead press (x10)

Run down to pool parking lot, 10 squat jumps, back up library hill.

Set 2: In cadence – Chest press (x30), tomahawks (x30), Chest press (x20), tomahawks (x20), Chest press (x10), tomahawks (x10)

Run down to pool parking lot, 10 merkins, back up library hill.

Set 3: Monkey humpers (x30), squats (x30), lunges (x30), Monkey humpers (x20), squats (x20), lunges (x20), Monkey humpers (x10), squats (x10), lunges (x10)

Run down to pool parking lot, 10 burpees OYO, back up library hill.

Returned rock and mosey’d to parking garage for Mary.

Mary: 50 LBCs in cadence

Announcements: Slack and Facebook

T-Claps (Recognition): Banana Seat, Cupid, Foghorn, and Potts for coming out on a dreary Monday morning and putting in the hard work.

Prayer: 60 seconds of silence.

So about that deck of cards…

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FNGs: BB
Warm Up: Mosi around parking lot, circled up for 25x SSH IC, 10 Daisy Pickers IC, 10 Windmills IC
The Workout: 52 Card deck that was stacked + 2 Uno Draw 4 cards to spice things up.

Clubs = marionnettes/WWI’s/reverse LBC’s, LBC’s

Spades = squats

Diamonds = dips

Hearts = merkins

Draw 4 = all 4 exercises 4x

Joker = 11 delegated exercises
Mary: She was there the whole time and then we went for another Mosi around the baseball fields.
Announcements: 16 – Bit is hosting a virtual AO on Facebook Live.
T-Claps (Recognition):
Prayer: Finkle led prayer, Yosemite (job prospects), COVID-19 stuff, Finkle (Uncle with pneumonia, cousin with fever and flu-symptoms…both out of state)

How to Catch A Leprechaun

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Are you afraid to leave your house?  Is it because of Leprechaun’s?  If so hopefully today’s workout has you better prepared for your battle against the Leprechauns.

EC: Dawgpound, Emeril, Buford, Pablo
FNGs: Nope but if we did they would have been name Leprechaun
Warm Up:

Took a jog to the GCF parking lot.  We then circled up there for the following:

50 Side Straddle Hops — This was to get your heart up as if the Leprechaun from the movie .. “The Leprechaun” was chasing you.  You know the movie that had Jennifer Aniston in it before friends.

Good Mornings
Bat Wing
Randies

The Workout:

Start by working on our quickness.  Quick feet up the one curb.  Followed by a shuffle to the left to Good will.  Keep your eyes ahead.  Don’t let that Leprechaun out of your site.  Quick feet down the GCF curb.  Shuffle to the right keeping your eyes ahead.

Moseyed to the tiny hill by Dunkin Donuts.

Here we practice the far away pounce.  Broad Jump and then crawl bear back to where you started.  Increase the broad jumps by one until we did 5.  After the broad jumps always crawl bear back to where you started.

Mosey to the dock stations.

Here we practice the quick pounce.  Get into a Childs pose but be on your toes.  Lunge forward with one leg.  Bring that arm up.  Lunge forward with the other leg.  Repeat for 10 reps each leg.

Next we moseyed to the bank.  The Leprechaun’s love gold so we did some ATMs.  10 Alternating Shoulder Taps, 10 Tempo Merkins 10 Merkins.

We then took a trip back to the flag.  We then walked like a Leprechaun (Duck Walk) and when someone shouted pick up the gold we did a burpee from the duck walk.

We then repeated the circuit.  Though after the broad jumps we did 5 Monkey humpers to show the Leprechaun who is boss.  After the quick pounces we do squat hold where each pax counted to 1o.  We followed that with Balls to the Wall.

Mary:

Bridge with our shoulder off of the ground
Extended Toe Touches
LBCs
Floor Wipers
Homer to Marge

Announcements:

Stay Safe everyone.
Running from Womble for all those that trained.

T-Claps (Recognition):
Prayer:

All first responders
Leaders
Everyone that is part of the Health Community

5 PAX Social Distancing at Red October

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EC:  Norm, LED, Martini.

Came in early for me (5:21) and saw three lighted vests trying to cross the road.  I was covering Q from 16-bit at RO.  Wasn’t sure what the numbers were going to be.  None of the PAX in my neighborhood are active in F3 anymore.  I recognized a white Maxima in downtown Fuquay and smiled as I realized Gump was coming out.  I had an extra kettlebell and hoped he would join me.  PAX quickly starting filing in.  And Norm called 5:30 and we were off.

FNGs:  None

COVID-19.  PAX keeping their distance, refraining from fists bumps and high fives.  New reality.  Mixed emotions.

Warm Up:  Norm (Mutiny Q) led a warm-up run around the gym.  Circled up for good am, hillbillies, imperial walkers, windmills, Fazio arm circles and SSH.

The Workout:  PAX met up with Dauber under the picnic table shelter.  I initially thought it was only going to be Gump and me.  Excited to see HOA, Buttermilk and Banana Seat join us. Wanted to keep a high temp.  Called out three to four exercises each round and then had PAX rinse and repeat before moving on to next round.  Here’s how things played out:

Round 1:

20 swings

10 step ups on the wall (L, R)

10 wall planks one arm rows

Round 2:

10 Lawn mowers (L, R)

10 Upright Rows

10 Leaning on picnic table Rows (L, R)

Round 3:

Mosey to the wall for BTTW and People’s Chair

Round 4:

10 Halos

10 Midget Love Handles

10 Trunk Twists

Round 5:

10 Goblet Squats

10 Patty cake planks

10 Toe Taps

Round 6:  (On our six)

10 Chest press

10 Nipplers back bridge

10 WWIIs (without bell for most of us)

10 six inches (Weight above chest)

Round 7:

10 Seated Tricep curls

10 Figure 8s

10 Box Cutters (weight above chest)

Join Mutiny PAX for Mary.

Mary:  Had PAX circle up and kept repeating plank holds with normal stance and wide stance.  Many cadence counts.

Announcements:  Update on Wrightsville racing options, routes.  Thank you Banana Seat for your efforts.  Not sure if I voiced this, movie night still on.  Call of the Wild, 6:45 pm at Holly Springs.  Bring your Clorox wipes for the seats.  Looks like Roger, Roger and me are the only PAX going.

T-Claps (Recognition):  PAX for keeping their distance and being respectful toward others as each family deals with COVID-19.

Prayer:  All of our families during this pandemic.  Leaders.  First-responders.  UNSPOKEN.  Injured PAX.  PAX with illness/struggles. Dauber took us out.

 

Honor to lead during this very challenging time. -Dauber

Fast moving PVC

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Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Merica, where Democracy rules

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FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

All Business at the Nest

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The temp was much warmer than yesterday – in the mid 50’s, which is just about perfect for what we do in the gloom. There wasn’t much mumblechatter this morning so it was all business for the most part throughout the workout. Not totally sure what to attribute that to, but we’ll say it was the intensity of the beatdown that limited our ability to chat it up.

FNGs: None
Warm Up:

Mosey around the parking lot, mixing in some high knees and butt kickers along the way.
Frankensteins x10 IC
Good Mornings x10 IC
Sir Fazio Arm Circles x10 IC – forward and reverse
SSH x25 IC
Imperial Walkers x10 IC
Hillbillies x10 IC

The Workout:

Thang 1: Mosey around the parking lot for a pyramid with the following four exercises: 1) Spiderman Merkins x10; 2) Freddy Mercuries x15 IC ; 3) Prisoner Squats x25; 4) Scorpion Dry Docks x10 each leg:
  • Exercise 1, run a lap around the parking lot
  • Exercises 1, 2, run a lap
  • Exercises 1, 2, 3, run a lap
  • Exercises 1, 2, 3, 4, run a lap
  • Exercises 2, 3, 4, run a lap
  • Exercises, 3, 4, run a lap
  • Exercise 4, run a lap
Thang 2: Partner up for Dora and Mosey over to the pavilion. Partner 1 exercises while partner 2 runs a lap around the track:
100 shoulder tap merkins
200 step-ups
300 LBC’s (aka Mary)
We had to stop there as time had expired and the PAX were spent. 600 calories burned makes for a great start to the day – plus another 400 for those who did EC = 1k. Great work gents.
Mary:
Included in the workout at no additional charge.
Announcements:
MULE this Sat. – See Slack/ FB for details
Wrightsville is coming soon.

T-Claps (Recognition):

Beater and Marky Mark for joining YHC for EC. It’s always good to have someone to run with.
Prayer:
Beater’s friend going through a tough time – lost his uncle and having issues at work.
Several PAX nursing injuries as they train for upcoming races.
Virus outbreak – pray for those affected and infected.
Until next time…SYITG

Did someone say…Do a Movie?

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I pulled in at Honeycutt Park at what I thought was 5:20. At least 7 vehicles in the parking lot. Noticed shovel flag already planted. I quickly looked at my watch to see if I was late. Pumps had texted me just as I arrived and asked: Is everybody running? Evidently…EC was in play with what appeared to be 6 vehicles. I was relived since I had the Q. I would not live it down being the Q and late.

EC: H1N1, LED, Fonzie, Butter Milk, HOA, Fedex

FNG: Chris (H.O.A) Welcome

Warm Up: As we struck off for a mosey a lap around the club work a truck pulled in HOT. Could not tell who it was. . Circled up for the following: SSH-25, Imperial Walkers, Hillbillies, Moroccan Night Clubs, Fazio Arm Circles, Daisy Pickers, Seal Claps, Overhead Claps

We separate into Munity & Red October. Duaber had the Q at Red October and LED joined him.

 

The Workout: Moseyed to the rock pile and YHC advised to get a smedium rock. Rock would be traveling with you. Over to the soccer field where the following took place:

IC 20-Curls for The Girls, John Q to middle of field, 15-Merkins, Sprint back to start, 20-Tricep Extensions and sprint to middle of field, 15-hold Plank alternating rock taps, sprint to start, 20-Squats sprint to middle, 15- Merkins sprint back to start. This was a 3 rounder.

Moseyed to parking lot where we lunged with rock to middle of parking lot island, bear crawl with rock back to start. Repeato

Next PAX laid on our backs and formed a Train (every white line). Hold 6” while rock is above your head IC PAX would run in between start to finish with rock. We went through both sides of lot. IC various core exercises, hold rock 90 degrees, WWI. Dropped rocks for curb to curd work exercises. Merkins, Derkins and Erkins on my count. Returned rocks to rock pile. Lined up on curb for dips IC. Returned to parking lot area and bear crawled to every white line, Merkins from 1-6. Noticed Dauber was ready for Mary. Moseyed to tennis courts.

Mary: Dauber took Mary with several core exercises and ended up with some good stretching.

Announcements: Saturday F-V has walk at Noon starting at Mineral Springs. 1 Free beer at the end of walk. Dauber is putting together movie night (DO A MOVIE). Info to follow. Check Slack & Facebook

T-Claps (Recognition) to Butter Milk for bringing new FNG & for all those guys who got up early to put in the miles.

Prayer: Dauber sister involved in an MVC. Keep her in prayer. Fedex, wifes Mom, Health Issues. Wife is flying out. Pray for travel mercies and safety. Unspoken

After prayer it was brought to our attention that Norm was the reckless driver. 5-Burpees OYO!

It was an honor to lead! I appreciate the opportunity. Sprinkler

UTI Talks a Big Game

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EC:  Banana Seat, YHC, Deadbolt, Mr. Terrific, Alpine – I’m sure there were others….  I didn’t get a great tally  Notable mentions are Pikachu, Lipstick, Katniss, Mr. Terrific, and Aquaman that were charting their own course this morning and did not COT with us today.

FNGs:  Brought into the gloom by Emeril.  Gilligan was once a rower which naturally means he must sail.  He didn’t say it but by the looks of him I’d say he likely has an eclectic group of friends that enjoy getting lost in remote and exotic locations.  Welcome Gilligan!

Warm Up:  As part of warm-up, YHC took a moment to get the runners sorted.  Immediately kicking the runners planning to go slower than a 10-min pace out onto the route.  Other runners (technically non-Uturners) were launching at the same time and they left pretty abruptly.  Having them filter through the crowd just added to the confusion.  The remainder hung with me for a little warm-up.  Daisy Pickers, Frankensteins, light jog, butt kickers, high knees, carioca, and Backwards jogging were all on the menu.

The Workout:  Standard Uturn route was the plan with mandatory Pick-up the 6 spots at the 12 Oaks Circle and at Irving.  Ultimate plan, have all waves finish the run at the same time.

Wave 1: Fun-paced

  • left at 0600, go your pace but stay together

Wave 2: Fast-paced

  • Warm-up at 0600 and left after a bit

Wave 2.5: The Sick Kids

  • left a little after Wave 2, we weren’t sure what we’d do.  We managed 2 miles.
  • Title explanation here:  I woke up this morning for 5 miles EC and 5 miles ME.  Apparently my health isnt quite with me (yet again).  I wound up back at Panera with 20 mins to spare about 6 miles EC+ME, grabbed a coffee and met everyone outside for COT with said coffee in hand.  The coffee was great, esp with my cough, etc.  A little fun to be very well rested and warm for COT while the rest of you just kicked ass but were probably cold.  I’ll be back to 100% soon and not look a like such a…  (what’s the F3 lexicon for A-hole?)

Wave 3: 3 milers

  • 0625 Start

Mary:  Gilligan kept talking about some named Mary-Ann…  Dude has it bad…

Announcements:

  • Showing support for Forceps today at Jon’s memorial – Hope Community Church 11:30 to 2PM
  • BRR, Looks like we have a new 12-man (16-bit) and 9-man (Yogurt) teams in formation.  A few slots left so reach out to YHC or a captain of your choosing to get locked in.  I’m averaging about 2 headlocks for every 2nd F this week so act fast.
  • Wilmingon race is a few weeks away – check out the slack-o-sphere for details on the walk with CrabLegs

T-Claps (Recognition):  It was a cold one this morning.  Great work starting your Saturday off right

Prayer:

  • Forceps
  • Wiggly
  • Wallaby

February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

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February 28 2020 / at Crazy Ivan (HS Parking Deck) QIC: POTS

 

The PAX for Crazy Ivan packed the parking deck.

 EC: Deadbolt, Full House, Roger Roger

 PAX:  20

 FNGs: None

 Warm Up:

 Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, Frankenstein’s

 The Workout: 

 PAX partner’d up.

Partner 1

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Floor press / bridged (20 reps)
  4. Side to Sid Lunge (Willy Mays Hayes (20 reps)
  5. Kettlebell Swing (20 reps)
  6. Goblet Squats (20 reps)
  7. Up right rows (20 reps)
  8. Dead Lifts (20 reps)
  9. Overhead Triceps Extensions (20 reps)

Partner 2

Run up stairwell, back down and around the block. (Not Town Hall – lol)

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

Happy Birthday 16-bit

Forceps son’s memorial service 2/29 12:30 ET at Hope Church (Apex)

Banana Seat sending update on Wrightsville

M4L – F3 Meal March 14 (Sat)

Check Slack for upcoming announcements

Prayers:

Wiggly’s family for loss of his father.

Flannigan’s upcoming heart tests.

Coal Ash’s  Brother in law’s father is battling cancer going into hospice care.

Unspoken,

Military, and First Responders.