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Will It Go Round in Circles?

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Billy Preston knows what I’m talking about…

10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.

FNGs:

Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses

The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.

Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.

Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.

Mary:
She’s still on vacation for this AO.

Announcements:
See Slack and FB

T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.

Prayer:
Unspoken

Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.

BS Out!

ABSolutely Intimate Pickles

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YHC arrived to an empty parking lot. Flag planted, Tracer vest buckled, and a quick warm-up before heading out on what looked like a solo EC run. But 187 emerges from the darkness with a few minutes to spare. We return to find POTS and Slaughter in the parking lot chatting about the safe side of the train tracks in Greenville. Bobby Dall rolls in and with a little over a minute to go, Banana Seat makes a surprise appearance. 0530 hits and we were off for a core focused beatdown.

EC: 187 (+commute), Warbucks
FNGs: Too scared
Warm Up:
Warm up lap around parking lot.
Circle up for:
Goofball x20 IC
SSH x20 IC
Imperial Walkers x10 IC
Hillbilly x10 IC
Good mornings x10 IC
Sir Fazio arm circles x10 fw/x10 bw IC
Overhead claps x10 IC
Morrocan night clubs x20
Randy’s x20 (YHC called these Ralphies, but corrected it. Their brothers, close enough..)

Mosey over to urgent care parking lot, taking great care to be safe.

The Workout:
YHC advised PAX to partner up, but it turns out we didn’t need partners.

Thing 1: 4 Corners of Abs
PAX ran to corner 1, do exercise, corner 2, do exercise…, until all corners were covered. 3 rounds were performed with reps 20, 25, and 30. Some interesting mumblechatter broke out about eye contact during pickle pounders.

Corner 1: LSF
Corner 2: Pickle Pounders
Corner 3: (American) Hammer Time
Corner 4: LBCs

Carefully cross the street and head down the trail to nowhere.

Thing 2: Muddy BTTW Tunnel
YHC found some wall and instructed PAX to hold BTTW while person at the end of line bear crawls under PAX to front of line, indian run style. This was done by a few PAX, but the mud made bear crawling too slippery for 187 so we modified to bear crawl in front of PAX. After 1 round, we moved to people’s chair. Several rounds were performed. This is where YHC has a partner exercise planned, but audibled for time sake.

Mosey back toward flag and line up on long stretch of parking lot.

Thing 3: Stack-em up Hundreds
PAX found a spot on their 6 in a parking spot, out of the way of any traffic. 1 set of Hundreds was performed, then run to the other end of the parking lot for 15 merkins. Run back to other end of lot for another set of Hundreds, then back across for 15 merkins + 15 squats. Back across for 50 homer to marge + 50 LBCs (100 total) and run back across for 15 merkins + 15 squats + 15 burpees.

Time was up, so a quick mosey back to the flag for an out of breath COT.

Mary: Not today. We got plenty of core work in during workout.

Announcements:
Q-sheet is empty, let’s fill it up for the rest of the year. Only 9 more weeks!
Purple Cobra will need some Q’s while YHC is out after baby is born.
Frosty Dec 7th, Christmas party Dec 14th.

T-Claps (Recognition): Banana Seat for making the trek out to Purple Cobra, the premium Tuesday AO.

Prayer:
Praise for Slots new baby!
Banana Seat’s 2.0 battling sickness.
YHC’s M for remainder of pregnancy.
YHC brother in-law’s father passed unexpectedly.

YHC took us out.

Return of the Little Dipper

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EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.

Shredder’s Revenge 10/25/19

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Pax of 6 this morning.
FNGs: 0
Warm Up:

Light warm up lap to front circle

Side straddle hop

Sir Fozio Arm Circles (f&b)

Michael Phelps

Squats

Frankenstein

Squat kicks

Front hand jab, reverse punch

Merkins

Dips

The Workout:

Indian run with Imperial walkers and hillbillies around to back.

Merkins

Mosey back home

Capoeira push-ups

2 punch combo

Curb heal-taps

Rear Naked Choke

Block to Rear Naked Choke

Mary:

Low slow flutter

Crab cakes

Homer to Marg

Have a nice day

Announcements:
T-Claps (Recognition):
Prayer: crab legs, Banana seat’s daughter

Dora came to The Nest

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EC: Banana Seat, Cupid

FNGs: None

Warm Up: 24x SSH, 20x mountain climbers, 20x Morrocan Night Clubs, 20x switch mountain climbers, 10x F+R sir fozio arm circles, 10x seal claps, 10x overhead claps, light static stretching

The Workout:

Dora #1: 100 merkins, 200 squats, 300 LBCs. Partner does a lap around the parking lot.

Dora #2: 2 sets high plank, 2 sets chill cut plank, 300 freddie mercuries. Partner does a lap around the track. On the FMs, we did sprint finishers on the way back.

Mary: Each PAX picked two ab exercises.

Announcements: Frosty the…CSAUP!

Prayer: Unspoken

First Chill of the Season

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YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

Everything else was spot on…

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After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.

Plenty of Options…

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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.