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Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work
After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up. Race season is definitely here.
6 o’clock hit and started with some dynamic stretching as follows:
Warm Up:
Light jog around drive-thru side lot.
Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.
The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!
Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.
Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.
It Takes Two
Buford brought the music today. We all learned a little bit about the man known as Buford. NC State Football songs where present in the mix along with some old school Rap. It was a bummer though we didn’t hear Miley Cyrus though. Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.
Warm Up:
A quick run around the Soccer Fields. Circled up for the following.
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins
The Workout:
Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch
Made it back to the Playground
Station A was the timer. The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.
Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope
TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing
Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl
TRX Excercise: Rows
Kettlebell Excercise: Figure 8s
Mary:
Circled Up and did some Hip Stretches. I think this is when Pikachu hurt himself
Announcements:
9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole
Prayer:
Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team
New leaders being born
Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.
Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs
The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down
Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.
R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom
Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)
Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)
Announcements: Runs and events coming up
Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken
Great job stepping up R22! Next time he’ll be running the show.
A little bit of errythang
14 Pax (4 for EC – Double D, Skidmark, Crosby, Boy George) showed up to South Park for Boy George’s virgin Q with some beautiful weather. No FNGs (welcome back to Norm posting 2nd day in a row), and we were off.
Warm Up:
Quick loop around the parking lot, mixing in cariocas and a short backwards run then circled up near basketball courts. Side straddle hop x15 IC, Imperial Walkers x10 IC, Hillbillies x10 IC, Windmills x10 IC, Merkin clock 12-9-6-3 (30 total), and Mountain Climbers x15 IC
The Workout:
Part 1 – agility movements on a basketball court circuit. First quick feet through the ground ladder (lap 1 – face forward in/in/out/out, lap 2- face right in/in/out/out, lap 3 – face left in/in/out/out, lap 4 – face forward hop in/out). Then high knees or butt kicks (switch each lap) 1/3 length of the court with a sprint to the end. Side shuffles facing forward or backward (switch each lap) around 8 cones. Backwards run to the end, then bear crawl across the baseline back to the start. Completed 4 laps and everyone was feeling warmed up so we jogged back to the picnic tables for the real workout.
Part 2 – got a quick count off and had 13 PAX for 12 rounds so #13 became another #1. While one Pax ran, all others did the numbered exercise AMRAP (as many reps as possible) for 1 minute, then a plank/squat/something hold until Pax finished the run. YHC forgot his phone at the bball courts so it became more of a visual tracking of the runner and switching to the hold when they got close.
1. Row merkins (merkin then bring each hand up to your chest while planking with one hand) – then plank hold
2. Squatwalkers (with hands overhead the whole time, perform a squat then bring each knee up to your opposite hand – try to meet near your chest) – then squat hold
3. Dips – then hold a dip halfway down
4. Single leg bridges (homer-to-marge with 1 leg up, alternate legs after 5ish reps) – bridge hold
5. Derkins – derkin plank
6. Box jumps – squat
7. Burpees – plank (some mumble chatter about too many burpees yesterday but no sympathy was shown)
8. Single leg squats – squat
9. Bear crawl – side crawl – crawl bear – side crawl around pavilion – plank
10. Curb quick feet – calf raise hold on the curb
11. Turkish Get-ups (which I was told I was actually doing Morning Wood I believe) – plank
12. Star jumps – squat
Wild card round – Boy George took a turn to run while each Pax did the exercise they missed while they ran
One last thing – throwback to YHC’s favorite exercise in high school basketball – Chase the Rabbit. Line up single file, run hard around the track giving a 5 second hard start for the guy in front of you, and try to chase him down. Lots of speed out there and a few went back to pick up the 6.
Mary:
Plank Jacks x10 IC
Low Slow Flutter x10 IC
Freddie Mercury x10 IC
LBCs x10 IC (up on 1, hold 2 and 3, down on 4)
American Hammers x10 IC
Announcements:
F3 SouthWake 5 year anniversary at Possum Trot next Wednesday, 9/11 stair climb, Breach looking for guys to run Tuna relay after BRR, probably a few other things I’m forgetting (I’ve been up since 1:00am doing work and couldn’t fall asleep early from the Virgin Q nerves). A lot going on in South Wake right now.
Prayer:
Crablegs and his family, Banana Seat’s daughter, Yosef’s son, Norm’s friend whose wife passed away unexpectedly. YHC took us out, it was an honor to lead and looking forward to doing it again. Hope everyone got their money’s worth 🙂
I can do all things…
YHC rolled in early to see a #HIM running into the AO. I popped my trunk for some toys and a flag. By the time things were set up, 7 others were there for a total of 9 PAX. We did some pregame leg stretches for a minute or two. YHC had plans for an advanced workout so I thought reading my typical ending verse before we start would be helpful.
“I can do all things through Christ who strengthens me.”
Philippians 4:13 NKJV
Warm Up:
Start with jogging and we snaked through the parking lot with movements, ladders, and cones for 10 mins of heart rate increases. I was at 155 for any indication of the warm up.
Smurf jacks x20 IC
Wide merkins x15
Stretch upper and lower
Close & Wide squats alternating each time x20 IC
Nipplers x20 IC
Ab Work:
Windshield wipers
Pickle pounders
Partner leg pushes, switch
The Workout:
Partner wheelbarrow suicides to 5
Going across parking spaces, wheelbarrow to first line 1 dirkin, reverse wheelbarrow back to start, 2nd line 2 dirkins, reverse back, 3, 4, 5. Stop at 5th line after 5 dirkens and switch partners.
Shout out to R22 for completing this with NO break. He may be on a freon diet. #HIM
Ab Work:
Freddy Mercury
Side ups x10 each side
LBC’s hold on 2&3
Bend and snaps
Partner lays with top torso hanging off end of picnic table and other partner holds his legs down. Bring top torso down vertical with ground and then up to parallel with table. X10, 2 sets, rotating with partner
Dips when done
Mary: round the horn x10
Box cutters
LSF
American Hammer
WWI’s
Dying cockroach
Freddy Mercuries
Homer to marge
Diamond Merkins
Announcements:
DD 5k run Sat., Odyssey CSAUP, SW 5 yr Anni
Prayer:
Crab Legs, H1N1, Noah’s Ark son, DD’s family, college bound kids, unspoken
Today was a great workout. Even when packing up the toys 10 mins after the workout was over, I could still hear some heavy breathing. Way to work strong today. Thanks for allowing me to lead again fella’s.
PS. Boy George will be leading his VQ next Thursday at KG. Please come out and support that effort.
BS Out!
Quiet Morning at Possum Trot
Warm Up: Started with a quick jog around the parking lot. Circled up for 10 forward and 10 reverse Fozzio arm circles, followed by 10 cotton pickers. Then headed on the courts to finish up the warmup with an intro to the thang.
The Workout: a combination of 11s and suicides
Start against the fence for an explanation and demo. Do 11s in a progression moving down the courts and ALWAYS pick up the 6! As soon as everyone is done with the set of 11s we immediately start the next set. This resulted in the quietest workout I think that I’ve been too. Next to no mumble chatter was to be heard today.
Sets of 11s
1st – side straddle hops and imperial walkers both in cadence to the first line
2nd – criss cross jumps and diamond merkins to the second line
3rd – plank jacks and Bobby Hurley’s to the third line
4th squats and standard merkins to the 4th line
5th mountain climbers and American hammers to the 3rd line
Everyone hold BTTW on the fence for a 5 count down the line.
Mary: Alphabet soup in capital letters
Announcements: 5k this weekend, the Odyssey coming up in October
Prayer: a few requests mentioned followed by COT and ball of man.
U-Turn 8_11_18
Warm Up: We warmed up
The Workout: We ran. 5-6 miles
Mary: Stretched with some Yoga moves by M4L
Announcements: Can’t remember
Prayer: Can’t remember
Southwake, where an HC = No Show
Warm Up:PAX of 9 making sweat angels at Paradise City today.
Fartsacks: Deadbolt, Midget for Life (verbal)
The Warmup – By Kid Cracker
Yoga/Stretches
The Workout:
5-6 miles circling back for the 6
Mary:
N/A
Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.
Prayer: Roger Roger took out us. Crablegs, Double D, Lucky, Roger Rogers grandfather
Cletus Mega beatdown
Warm Up: Jog and SSH
The Workout: Around the parking blocks/stops 3 times – timed exercise where as the count finishes, you bear crawl or plank shuffle to the next parking stop for the next exercise consisting of:
Plank Shuffle: Mountain Climbers, Derkins, Erkins, Shoulder Taps and Dips
Bear Crawl: Squats, Lunge Jumps, Monkey Humpers and Star Jumps
2 Sets of Catalina Wine Makers @ 15 and Pickle Pounders @15
Mary: Ab blast with LBC, Box Cutters, In and Out, Freddy Mercury, Nipplers, Pickle Pounders
Announcements: U Turn tomorrow, Ground Pounder
Prayer: CrabLegs, Fog Horn, Travelers and Military/First Responders