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A Nutcracker Trip to Vegas

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FNGs: N/A
Warm Up: Standard things.  SSH, Imperial Squat Walkers. Fazios.  A little jog.

Then we did the “Fast Feet Burpee Dash”:
– Hit each parking divider 3x with fast feet
– Burpee between
– Race your partner to the end of the lot

The Workout: Da Business’ Trip to Vegas (Or, as I put it, 5 Stations of Suck)

Partner up with someone of equal fitness who will push you.  Pick a station, any station, and rotate through the “fun”

Station 1:
10x Burp-Ups (1 burpee + 1 pull up)

Station 2:
Run up the hill backwards.
5x star jumps at top
5x blue devils at bottom
Repeat 3x, then move on

Station 3:
10x Irkins / Derkins / Dips

Station 4:
BTTW Crawl toward parking lot (20m?)

Station 5:
Burpee Broad Jump to entrance
Bear crawl back (50 yd?)

Repeat-O The Circuit 3 Times!

Mary:
It happened.  Normal stuffs
Announcements: Let’s party in style.  Sign up for that there picnic
T-Claps (Recognition): Props to UTI for following through with BT auction and showing up!
Prayer: Bernie, Norm.

Especially Bernie.  Bro, we’re here for ya.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

No Curb Sharing

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Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.

Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC

Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees

Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC

Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat

Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time

Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC

Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.

Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.

As always it’s great to lead such a fine group of HIM. Seize the day!

BS out!

Nutcracker 10/23

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Backblast…. more need to post
10 pax, Flanigan (Q), breach, dawg pound, slide rule, Buford, Jenny Craig, chicken foot, da business, puddles, fng-lemon
Jog warm up
Circle up for ssh x 20, cotton pickers x 10, mountain climbers x 20, merkins
Partnered up, one medium rock per group, went to the front of the school
One jogged a lap while other began squats with rocks x 100, 150 merkins, 200 wonder bras with rock, 250 curls with rocks. At the end, each did 30 rock curls in cadence.
Returned rocks
Mary; low slow flutter x 20, dead cockroaches x 10, WWII x 20
COT
Prayer for crab legs
Flanigan-Out

 

Party of 6 please

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PAX of 6 at Kenny’s Grave for a cool morning workout.

Warm ups
Laps around the parking lot.
Air-squared x20
Jingle balls x20 – plank, right foot up to right hand then back, switch
Stretches lower and upper
Yoga with praying hands on one leg

Global warming – Burpees x5, Gorilla Humpers x10 IC, Slaloms x20

Ladders
Variation of feet movements
Shoulder taps down the ladder with body out to side, R&R back
Hands in box while straddling ladder, out / out / merkin in/ in all the way down. Total of 20 merkins. R&R back
Wheelbarrow in/in out/out core tight down the ladder. Switch partners.

Cone work
shuffles, carioca, back peddles

Burpee suicides – 5 cones set up. Run to 1st cone and back, 1 Burpee. Run to 2nd cone and back, 2 Burpees, etc. to 5 Burpees for total 15

Mary
Pretzel x20, switch
LSF x15 IC
WWII x15
LBC’s x15 IC
Pickle Pounders x15 IC
Mtn Climbers x15 IC

Verse
“Repay no one evil for evil. Have regard for good things in the sight of all men. If it is possible, as much as depends on you, live peaceably with all men. Beloved, do not avenge yourselves, but rather give place to wrath; for it is written, “Vengeance is Mine, I will repay,” says the Lord.”
‭‭Romans‬ ‭12:17-19‬ ‭NKJV‬‬

We should keep in mind that the Lord will have vengeance on those that do wrong.

Announcements: HSHM training and shirt order, The Odyssey Saturday, U-turn Saturday

Prayers: H1N1 church’s preacher situation, Martini’s mom is battling cancer, Norm’s friends miscarriage, Troopers family that was fatally killed

Still looking for a co-Q at KG. Or at least some guys to step up on a regular basis. Good work to the PAX today. Bring a friend or reach out to a cotter.

BS Out!

Nutcracker Backblast 10/16/18

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Pax of 10 in gloom for a good time beatdown

Breach, The Natural, Peak Week, Brony, Forceps, Moby, Kankles, Norm, Chicken Foot, Beuford

Warmup: Quick jog up to Green Oaks for some SSH, then on the move to the guard rails for Good Mornings, on the move to the light pole for some windmills and then to the corner for some squats. Finish at the bottom of the hill at RoviSys.

Main Event:

Round 1: Bearcrawl up the hill with 5x merkins every 10 steps, jog back around to the handrail ramp. Plank holds on the rails while the last man bear crawls under the pax. When the last man gets back on the rail, merkin. Jog back to the bottom of the hill.

Round 2: Partner up, Wheel barrel up to the end of the brick wall, switch if needed. If you have to switch 10 merkins for both partners. Jog back around to the bottom of the hill.

Round 3: Partner 1 run to the transformer at the top of the hill, partner 2 does squats then switch when partner 1 gets back, Lap 2 Partner 1 does burpees while partner 2 runs, then switch. Lap 3 partner 1 does big boy situps while partner 2 is running then switch.

On the move back to the school. Stop at the guardrails for 20x dips, 10x Irkins, and 10x derkins. Mosey back to the corner for 10x Imperial walkers and 10x Hillbillies. Mosay back to school for Mary

Mary:  (Bodies) playing of the song Bodies when the chorus says let the bodies hit the floor pax does a burpee when they scream out a number you do that number of merkins. Hold plank in between.

Announcements: Peak Week and Forceps are in the Truth is nature ministry and they are in need of more kids to enter the program. If you know of any middle school/high school kids who have a single mom let them know.

Prayers: DawgPounds wife’s grandmother is sick and they are on their way to PA to see her, prayer for a safe journey and best wishes to their family. Forceps son is having migraines, they have tried many things and it does not seem to be helping. Prayers that they can find the root cause and give him some relief. Chicken foot taking his son’s friend out to breakfast, he is lost and in need of some help. Closed in COT.

 

 

Shaken not Stirred

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Michael was slow to arrive so the rain was a no show this morning in the gloom. Expected to be the last high temps and humid morning of the year, Kenny’s Grave had 6 PAX show on time with 2 more right after go time.YHC had a shelter beat down planned and stuck to it. Some tokens were in play and I’ll get to the title in a bit as Martini was shook during Mary. Here’s how we took care of business.

Warm Up:
Slow jog around the parking lot where we were met by Norm on the way back around.
We circled up for the following:
Stretches to start
Smurf Jacks IC x20
Mtn Climbers IC x20 (got faster)
Sun Gods IC x10X4
Michael Phelps

The Workout:
We had a short mosey to the shelter where the PAX saw some brand new state of the art “Cinder Blocks”.
Two PAX per picnic table. One on the bench side and one on the table side.
Ring Around the Table (4 sets total x10 IC for total of 40 reps)
Box jumps (modify on high end if needed)
Dirkens with shoulder taps
Rotate each exercise then move to the next side of the table to complete the circle

Partner Up – one cinder block per group
3 rounds each with 2 exercises, rotating partners

P1 – Butt Blasters, elbows down on bench, one knee on bench lifting outside leg out and then back while bent. Set of 10 each leg IC
P2 – Cinder Curls x10 IC (total at end of 3 rds was 120 reps)

P1 – 1 legged seated squat x10 IC
P2 – Wonder Bras with cinder block x10 IC

P1 – Jump Lunges x10 IC
P2 – Rut Rows with block x10 IC

P1 – WWII’2 with block x10
P2 – Dips AMRAP

Mary:
Balboa sit-ups x10 2 rds, P1 sits on top of picnic table at very end while P2 holds down feet. Sit up going all the way down to ground and back up like Rocky did in Russia. These hurt…but not as bad as Martini’s head. Last set, Modify decided Martini needed to modify without any warning. He went back and never came up. No concussion and he could still see afterwards. He’s done worse at ECU though.
In-and-Outs on the bench, seated at end of bench bring knees to chest and back out. x10 IC
Ran out of time for American hammers with the blocks. I’m sure PAX appreciated that.

Verse:
Psalms 55:22
“Cast your burden on the LORD, and He shall sustain you;He shall never permit the righteous to be moved”
We all have burdens in this life. Let’s give it to the LORD and know he will provide.

Announcements:
Beer Mile Sat., Long runs U-turn, HSHM training going strong, The Odessey CSAUP, Darby’s events, t-shirt order coming up for HSHM

Prayer:
Little Clay, Crab Legs, Noah’s Ark, DD’s family, Banana Seats CT scan this morning, storm victims

It is always a pleasure to lead a shelter work out. YHC really finds a lot of stuff you can do with a picnic table to keep you moaning and groaning. It may not hurt on the first set but by the third, you should be feeling it. Look forward to continuing the Kenny’s Grave fun on Thursday’s. If you haven’t made a trip down to South Park lately, I highly suggest a visit soon. You won’t regret it!

BS Out!

I’ll make you a mountain racer

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Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC

The Workout:
Partner up – size doesn’t matter – for DORA.  Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.

Some mumble chatter about not being able to run home while we were doing squats.  Just wait, there’s more!

5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish.  They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg).  If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down.  If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.

Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html

Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC

Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000.  Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0

No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness.  F3 will begin at 6:30, run club at 7:00.  Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.

Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!

Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone.  Take a rest if needed.  It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!

YHC took us out, it was an honor to lead you men, great work!

Sheepdog – circuits

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Pax of 7 with one FNG: Norm, R-22, Dovetail, Martini, Chickenfoot, Shredder, and Sketch (FNG)

Warm Up: Dovetail took the lead with some High-knees, Butt-kicks, Inchworms, Samson lunges, Goodmornings, & Michael Phelps

The Workout: mosey to the back for a quick review of Wing Chung rooting, striking, and wedging.

Then circuits: one pax sets the duration with a loop around the walking path. Stations:

Round one

  1. Runner
  2. lateral pulls, 25lbs
  3. jumprope
  4. striking
  5. wedging
  6. Bicep curl to arm raise, 10lbs
  7. wobly merkins

Round two

  1. Runner
  2. Curls, 25lbs
  3. Squat kicks
  4. striking
  5. wedging
  6. Arm raise to overhead press
  7.  Wobly dips

Mary: LBCs & Boxcutters

Announcements: Carpex CSUP & other upcoming events

Prayer: Crablegs and others with health challenges, family, leadership, etc.

Purple Cobra Cracked my Nuts

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Pax of 5 showed up in the gloom for Nutcracker and shunned the Purple Cobra (Blue Hen, Norm, Puddles, Chicken Foot and Breach)

Warm Up: Jog around the school parking lot and circled up for 20 counts of Imperial walkers, Prisoner squats, Merkins, and LBC’s

The Workout: The new F3 deck of pain, all new cards deck of fun created by the wizards of F3. 35 mins of assorted exercises that included Monkey Humpers, Diamond Merkins, Split squats, Plank holds, Low slow flutter, 200-400 meter sprints and some ended with 100 Side straddle hops

Announcements: F3 guys in the east are banding together to help the folks that are affected by the hurricane, showing what great character they have.
Prayer: Message was about having the strength of character, having power but using it responsibility to make a positive impact on those around us.

Pray for the folks affected by the hurricane and to continue to bring positive energy in the community