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Merkin Count w/ Back Planks

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EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

Singing in the John

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Warm Up: Butt Kickers, Skipping, High Knees, Carioca

The Workout: The now typical 4.7 mile route was taken

Turning 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 with a left after the Car Wash.  The bonus Port-o-John seemed to be alive with music.  We soon realized it was just Lipstick taking his post in one of the many Johns on the route.  Dude likes to sing, so naturally…  shaking that off, we followed the return route of the Holly Springs Half Marathon 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!!!

Mary:  We just ran 4.7+ miles…  on to COT

Announcements: Quiet crew this morning on the announcement front.

Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer.  The prognosis is days and he has asked for prayers for her and her family in these final days.

Grand Opening!

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Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown.  (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off!  Warm up lap through the parking lot out onto Sunset Lake Rd.  We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag.  Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

 

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

 

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

 

Mosey back to the flag

 

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

 

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

 

Prayer: Chips took us out

Crab legs

Folks down towards the coast

 

Better late than never

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Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

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

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

Hill Repeats for the King

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Warm Up: Side Straddle Hops, Good Mornings, High Knees, Butt Kickers, Skipping (whee)

The Workout:Jog to the base of “Bridgewater Hill”, 3x Hill Repeats on “Bridgewater Hill”, Mozy to the next spot for some repeats, 2x Repeats of “Powerline Sprint” with a run/walk intermission around Well Spring Dr back to the start.  We ceremoniously lost Lipstick again.  Rumor has it someone near the Bridgewater Pool may be dealing with a rather large “dog” dropping today…

Mary: Jog back to Ting where it all started

Announcements: HSPD 10k this weekend, WoodCreek Blood Drive could use some volunteers (no blood donation required) – https://www.signupgenius.com/go/4090945afa62aa0f49-woodcreek

Prayer: Prayers for Clay (pre-schooler fighting cancer), Brickhouse is on the job hunt, those dealing with the Florence aftermath, Mortar who will soon be enlisting in the Marine Corps

In the Wake of Flo Jo

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Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)

Wake of Flo Jo

Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.

EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.

Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.

The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.

Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.

Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.

Mary: Tight Mary with 21 LBCs

Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20

Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.

9-11 Stair Climb

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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:

Midgets Daisy Dukes

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7 Pax at 5:15 for EC.  Upon arriving back at Paradise City they were greeted by M4L and his God Bless America Daisy Dukes, a red carpet and a chair.   He had the red carpet and chair for the 4 Pax from BRR who decided to get out of bed this morning and do the workout.  Solid work today fella’s.

Those 11 joined another 10 for 21 PAX at PC for a minimal (by PC standards) run work-out.

Warm Up:

½ mile jog

½ mile jog w/ SSH, Good Mornings, Windmills, Karaoke, Fazio Arm Circles

The Workout:

Partner up.  One set of partners on one side of the parking lot and the other set of partners on the other side.

Run with hose to someone on other side pass it on.  Do this back and forth with two different hoses.  In between the Pax not running did a variety of exercises

Move to ramp for Lazy Dora.  x100 Merkins (each partner does 50. While one partner does his the other partner planks), x200 LBC’s (each partner does 100. While one partner does his the other partner does 6 inches), x300 Squats (each partner does 150. While one partner does his the other partner does squat hold).

Mary:

Freddy Mercury
Good Mornings
Stretches
Yoga

Announcements:
911 Stair Climb tomorrow

Looking for 2 new Q’s to take over Wednesday evenings at Thunder

Prayer:

Blessed are the peacemakers, for they will be called children of God.

Matthew 5:9

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

Prayers for Clay as he battles cancer

Crazy Ivan – Angry Music

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As this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us!  After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.

Warm Up:

Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)

Michael Phelps

 

The Workout:

Mosey to the playground – Start the hard stuff on the speaker

Station 1:

Plank Jacks / Merkins

Station 2:

Lunges with kettlebell twist / Kettlebell Swings

Station 3:
burpee snatch

Station 4:
TRX Superman / TRX Rows

Station 5:
TRX Chest Press / TRX T’s & I’s

Station 6:

Battle ropes

Station 7:

Sumo squat with kettlebell

Station 8:

10 OYO Pullups (this was the count between stations)

 

20 count to catch our breath

 

Circled Up for a “Finisher”

IC 2 Plank Jacks

IC 2 Merkins

OYO 2 Star Jumps

Repeat X8

 

Mary:

Pax Members called out exercises but had to involve a kettlebell.

10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers

Dauber then led us through some Yoga moves for a good cool down and stretch.

Announcements:

9/11 Stair climb at NC State

Prayer:

BRR team competing this weekend and kids in sports.

Speed Racer took us out in Prayer.

 

Lipstick Search Party

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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