Warm Up: SSH x 15, Good Mornings, Windmill, leg and arm stretching
The Workout: Pax set out for a run on the same route as last week, up main st and back thru Jones Park greenway
Announcements: R4TJ will be closed next week for 5yr convergence at PT
Prayer: For all those unspoken
R4TJ Leaderboard:
Emeril: 2
Peak Week: 1
Lipstick was able to make it home this time!
Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.
The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).
Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L
Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.
Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.
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!
EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)
Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK. Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist. END WARM UP
The Workout: The main event was a modified and simplified running route. There is this whole thing about not leaving the 6 behind or losing people or something… 😛
This week we turned right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just after the Car Wash. A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world. From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Announcements: Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag. A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,
Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water. Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital. I checked in with Chips tonight and it sounds like he is home and doing much better.
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
Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches, Quad Stretches- L\R
The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior) showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.
Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and ‘Running 4 the John.’ Thank you to DD for calling that out.
Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.
Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:
“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”
Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.
Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”
Continue to reflect on this this week through our actions.
Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.
Warm Up: N/A – Who needs a warmup for a 5 mile jog. I warmed up on the toilet bowl before I left the house.
The Workout: Run 5 miles
Mary: Mary who? She didn’t run with us this morning.
Announcements: We didn’t have any
Prayer: Lucky Charms
A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.
Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn
Kenny’s Grave is on its third week from being dead. 11 men braved the 99% humidity for some cone work and hills. Even H1N1 showed up with his leg in a brace to do what he could. Way to be bro! Here’s how we sweat down south.
Warm Up:
Lap around track then over to court
SSH x20
Sun Gods x10 each, 6 rotations 60 total
Stretch upper body
Frog pulses x10 up and repeat
Good mornings x10
The Workout:
Court of Cones
Backside length of basketball court long line of 20 cones with variety of movements in a line. Sprint to corner. Slides at end, then back peddle length of court, slides at end then repeat more agility cone movements. 7 rounds
Jog to lighted parking area
Tuck Jumps x10
Wirkens x10
3 rds each
11’s on the hill
Jog down 10 star jumps
Backwards up the hill 1 dirkin
Repeat totaling 11 each time decreasing at bottom and increasing at top
Modify up hill if needed
Mary:
Box cutters x15
Four corners x15
Ball busters x15
Verse
““Judge not, and you shall not be judged. Condemn not, and you shall not be condemned. Forgive, and you will be forgiven.”
Luke 6:37 NKJV
Don’t be judge mental in our daily walk. It’s easy to do by the way someone may look, talk, what they drive and many other reasons. Let’s treat all people with respect because they are a soul and a person just like each of us.
Announcements: sausquach saturday, Wranglers baptism Sunday at Hope
Prayer: Crab Legs, Boy George wife, Banana Seats friend Kristina had a double mastectomy, H1N1 leg, unspoken
Great to lead again. Darby will have your Q next week. Stay strong!
BS out
Warm Up: Lap around the track over to basketball courts
Squatted Overhead claps x20
Mtn climbers x20 increasing speed
Upper body stretch
Windmill x10
Cotton pickers x15
Lower body stretch
The Workout:Partner plank hops
– P1 Shoulder taps while P2 side hops over legs x20 (2 rounds)
Chilly Broad Jumps around b-ball court
Agility Ladder 25 ft
– 6 rounds with legs, different variations
– 4 rounds with hands
Different exercises when waiting for turn
Picnic tables (4 per table) 4 rounds
– Box jumps x10 (rotating around table for each new set including table top and benches)
– Dips x20
– Dirkins x10
Mary:
Protractor
Exaggerated LSF
Homer to Marge
Announcements:
CSAUP in Greenville, Banana Seats 3 year Anniversary this past week
Prayer: All PAX posting on FB and others at COT
Thanks for allowing me to lead today! Great work like always. Welcome 16-bit.
BS out!