9-11 Stair Climb
Warm Up:
There was none. I guess the first flight of Stairs
The Workout:
Stairs, Stairs and more Stairs
Mary:
Some abs where done after some Stairs
Announcements:
Prayer:
Posts
Lipstick Search Party
Warm Up: Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group
The Workout: Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John. The PAX began to run but realized Lipstick was nowhere to be found. Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway. They checked all of the Johns along the way hoping to find Lipstick. UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting. The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found. Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…
Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…
Mary: The 3mi group did some stretching
Announcements: 9/11 Stair Climb
Prayer:
Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school
Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer
Sliderule and his wife are going to be taking a trip away for the first time leaving their 2 yr old at home.
BRR – Pray for these 12 idiots! We run 200+ miles this weekend
HOSE ON THE RIGHT, PIMPS ON THE LEFT
16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.
Warm Up:
Lap around the fields
20 SSH
10X10 Imperial Walkers/Hillbillies
10X10 Sir Fazio Arm Circles
10 Slow Good Mornings
The Workout:
Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT
To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)
Mary:
Low Slow Flutter
Freddy Mercury
Pickle Pounders
Announcements:
Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.
Info: https://runrdc.com/
911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4
Info: https://f3raleigh.com/9-11-stair-climb
Prayer Requests:
Crab Legs, we pray for strength and healing.
Clay, we pray for healing and guidance to his physicians.
BRR Crew, we pray for safe travels and strength.
Unspoken Prayers, we pray for those issues in our lives that only you know Lord.
CHiPs Word of the Day:
He must become greater, I must become less. –John 3:30
I Am Third: God is First, Others are Second, and I am Third.
Dora lost her panties at Paradise City
23 Pax @ Paradise City. 10 Pax showed up early for EC. While hanging out in the parking lot after the EC run we noticed there was a pair of panties on the ground that weren’t there prior. So either one of the PAX has a stalker that left them behind or someone’s M is missing a pair that fell out of someones shorts. Word is they may belong to Skidmark.
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings, Windmills, Karaoke, Morrocan night club in squat position
The Workout:
Jog to to Guard Rails – Tricep Dips x30
Up to Tennis Court area – Bear Crawl up hill
Up to Dumpster area – Partner Up Dora
Down to Fences – Derkins x20
Down to Guard Rails – Tricep Dips x30
Mary:
Low Slow Flutter
Homer to Marge
Box Cutters
Dawgpound walked us thru some hip stretching
Announcements:
Weds 5 year anniversary workout at PT
Look for changes to next Monday’s PC workout as it’s a holiday. May start later in the morning and may change the venue
Prayer:
For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.
2 Timothy 1:7
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Stairs Together
Disney offers The Abyss. Last week UTI treated us to some serious stair work and with the 9/11 event coming up fast, we took advantage of this spot again to get in some training to prep us to take on the challenge ahead.
EC credit to 187 who did a solo run to keep the Disney EC streak alive and well. Great to see him getting back to form.
2.0 credit to Beast who showed us how it’s done on the stairs
Warm Up: Predictable but we did a lap of the soccer fields and circled up for Good Mornings, Windmills, SSHs, MT Climbers, leg stretch then we went on the jog directly to The Abyss, with a couple fire hoses in toe compliments of Chips.
The Workout: This was all about just doing stairs. Headed down the stairs we found a few more treats waiting in the form of kettlebells and weights. The idea was to tackle the stairs and move all the props with us, with each of the PAX taking turns going solo with hose or weights. 35 kettle was a hold up at chest, 20 was an overhead, the 2 25s were to be each side farmer carry and the hose was just to muscle it up over shoulder. Here was the rule – after each up we waited for the six on a plank hold at the top and once we were all up we worked a 15 count of merkins, shoulder taps, or nipplers. Ended up getting 2 rounds so 2 sets of each exercise. If you carried it up, you carried it down. At the bottom we waited for the six in squat hold then threw down a 15 count tempo squats (picked these up posting at Mad Scientist with Lake Norman). We worked in two sets of weight-free up/down/up/down with no rest. 10 rounds was the objective and we hit the target. That’s 10 times up for each of us and at least 3 times with weight.
Mary: Quick set of LBC, Freddy Mercury, Homer to Marge, Pickle #ers and wrapped with LBC
Announcements: 9/11 stair climb, Derek Davis Thu night run and Sat official 5k
Prayer: The Natural has lots of family travelling, Nemo’s daughter tooth surgery today, All those heading out to camp this weekend. New Mexico took us out in BOM with a moment of silence followed by prayer.
Bricks and Bullfrogs
Warm Up:
Jog around parking lot. SSH, Imperial Walkers, Hillbillies, Merkins
The Workout:
2 Men posted to Nut Cracker today for a Dora (100 merkins, 200 LBC, 300 Squats split between partners). Man running held bricks overhead while his partner did the exercises and vice versa. One round of bullfrogs since Emeril posted and its his favorite exercise. Once the bullfrogs had no more hop in them we wheel barrowed the rest of the way. Finished up with four laps of broke back derkins. Partners carried bricks and exchanged them every time they met in the middle along with each man doing 15 derkins on his partners back.
Mary:
Mary consisted of ukrainian hammers, LBC, low slow flutter, and homer to marge to close it out.
Announcements:
CSAUP, 5 Year Anniversary
Prayer:
Brandon from Hope Community.
We need answers
Pax of 24 @Paradise City looking for answers to Emerils questions and get some BRR training in.
Will Corporate Java Edwin Gonzalez show back up at F3 again? He didn’t’ show up this morning. Maybe he’ll show up at Nutcracker
Will Jason DeFreitas verbal HC Saturday hold? Yes. He also brought most of 12 oaks with him
What has John Collins dreamed up for us on his trip out West? He didn’t dream. He had a nightmare. We were all in it.
Is Ryan Hooper and Mike Edwards back from vacation and ready to get back to work? Yep. Buford brought some Blanton’s back with him also. Bonus! THE Dawgpound was working hard out there. Trying to burn off all the brownies he ate in Colorado
How long will Chris Adkins use this new job as an excuse to no show? To be determined but Monday appears to have been excuse day for this guy
Will we get Owais Patel to ever HC in the comments? Or is he to afraid? Still no HC but he did post in Wrightsville so we’ll give him credit here.
EC: Emeril, CHiPS, Dawgpound, Nemo, UTI, 187, Lipstick, Mookie, Axe, Pablo, Skidmark
Warm Up:
½ mile jog
½ mile jog w/ Good Mornings courtesy of The Dawgpound. Guy loves these for some reason. Fazio Arm Circles, Imperial Walkers, Hillbillies, Tricep Dips
The Workout:
24 Pax all in one line in the parking lot
On your 6
Flip, jump and sprint to other end. Merkins until your told to stop.
Back on your 6.
Flip, jump and sprint to the other end. Squats until your told to stop
Rinse, Repeat,….never ending. CHiPS “We aren’t stopping until one of you throws up”
No one threw up but a couple came close.
To the ramp. Suicides until an exercise was called out. (WWII’s, Pickle Pounders)
To the courts for Mary.
Mary:
Good Mornings, again courtesy of The Dawgpound
LBC’s – I don’t remember
American Hammers – Patch
Pickle Pounders – 187
Merkins – UTI
Announcements:
Derek Davis run Saturday
F3 Dad’s camp this weekend. Still openings
Two new options for running. Weds at Ting – Running for the Johns and Sunday at Womble – Any Given Sunday
Prayer:
Gents please keep Crab Legs in your prayers on a daily basis.
Psalm 55:22
22 Cast your cares on the Lord
and he will sustain you;
he will never let
the righteous be shaken.
First AO, First run to the John, literally
AO: “Running 4 the John” We had some great ideas on the name of the AO. Thanks to Emeril we solidified (although we can’t confirm it was a solid) the name with an early exit before COT. I never seen someone run so fast to the finish and peel out George Costanza style with his shirt off 🙂 Actually wait….there was that time at PC and a certain mathematician
EC: Skidmark and UTI
Warm Up: Leg and Arm stretching
The Workout: Running! 5-6 mile run depending on pace. The route was thru Bridgewater to Veteran’s Park, Jones Park and back down Cayman to Bridgewater. A few wrong turns but we will learn our routes over time.
Announcements: F3 South Wake 5yr Anniversary at PT 8/29
Prayer: Crablegs, Natty Ice Pastor from Florida Chris, Brandon from Hope
Sure didn’t feel like 67% humidity this morning
Today’s forecast called for near record swamp ass. It didn’t disappoint as 20 PAX took on the humidity at Paradise City.
EC: Deadbolt, Lipstick, Crosby, Skidmark, 187, Emeril, Axe
Warm Up: 1/2 mile jog, SSH, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order. Every time they complete 5 exercises they turn and run to stop sign and back.
- MERKINS – X20
- LBC’s – CADENCE 10 COUNT
- BURPEES – X10
- PLANK JACKS – CADENCE 10 COUNT
- WWII’S – X15
- SQUATS – X30
- SHOULDER TAPS – X20 10 EACH SHOULDER
- AMERICAN HAMMER – CADENCE 10 COUNT
- ALERNATING LUNGE JUMPS X10 EACH LEG
- 4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
- OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
- BOAT CANOE CADENCE 10 COUNT
- SIDE STRADDLE HOP CANDENCE 20 COUNT
- DIAMOND MERKINS X20
- DIPS X25 ON THE BRICK WALL
- FLUTTER KICKS CADENCE 20 COUNT
- FREDDIE MERCURY CADENCE 20 COUNT
- HAND RELEASE BURPEES X10
- HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
- RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Low slow flutter, Freddie Mercury, Pickle Pounders, Homer to Marge
Announcements: 5 year anniversary event 8/29 at Possum Trot
Prayer: Crosby’s mom – 1 year anniversary of his sisters passing. Peak Week – Brandon from Hope Community boating accident.
Substitute Teacher
UTI woke up not feeling well so Nemo took a quick glance at the workout he had planned and the PAX headed out to put in the effort. EC credit to Nemo, Mookie, 187, M4L and Axe (with and “e”)
Warm Up: Lap around soccer fields followed by circle up for SSH, Good Mornings, Fazio Arm Circles, and some leg and arm stretch.
The Workout: Over the half pipe we split in 2 groups, each taking a hill. OYO with accountability we lunge walked up the hill, 10 count Mt Climbers at the top, jog down and 10 Shoulder Taps IC. Repeat x5. Back the building we alternated Balls the Wall and Squat Jumps. Started on a 10 count, then 15 and 20. Did the same with Preachers Chair and Dips on the benches. On the jog to far corner of soccer fields we partnered up. Partner 1 was on the run down the greenway to the road and back with a nice uphill to finish, while partner 2 was doing LBCs or Squats. Each ran the hill twice and each set of partners completed 200 LBCs and 200 Squats. Split up for Indian Run to meet back at far corner of fields.
Mary: Circled up for a quick set of LBCs, Homer to Marge, Low Slow Flutters, Pickle Pounders and more LBCs.
Announcements: CSAUP this Saturday. Lip Stick VQ Cletus tomorrow (look for some serious hill work)
Prayer: Lab Rat’s cousin’s baby still being treated, Double D and his family. We talked about the message Double D shared at Possum Trot – the value of when we lift each other up and the video clip he posted about “Shoulder Taps”