3 of Holly Springs finest weâre giving a person/his car a good going over in the car park at Womble for the full duration of our workwork….. good men serving our community.
pax of 4 came to get stronger
Warm Up: 1st Mile
The Workout: Murph
Mary:2nd Mile
Announcements: nothing to really report – JohnDeere immigration interview seemed to go well, not been deported yet….
Prayer: Silent Prayers….
Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps. Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters. Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).
Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now! GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs. Unspoken
YHC got out of the car at Womble to the faint sound of rock music in the background. As he walked to the playground it was confirmed – Crosby was there and the tunes were going strong.
Warm Up:
Crosby ran his 1st mile – YHC passed due to continued recovery from Achilles issues.
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
A walk to the warm car to warm up before Cletus.
Announcements: N/A
Prayer: N/A
Pax of 4 gathered for a taste of the old management. Crosby promised YHC would bring the suck so he did everything in his power to oblige.
One 45lb weight plate and one fire hose joined in for the fun.
Warm Up:
SSH x20 IC
Good afternoons x10 IC
Daisy Pickers x10 IC
Mountain Climbers x10 IC
The Workout:
Pax were told to keep the 45lb weight plate off the ground for the entire workout – they werenât told what the penalty would be but they had a good guess.
John Cusack the plate and fire hose to the playground.
2 pax do pull ups, 2 hold plank (one with weight on their back). Switch, rinse and repeat until all pax have done 25 pull ups.
John Cusack the plate and fire hose to the amphitheater.
Lazy Dora with the 45lb plate in tow – pax partnered up and between the two:
100 merkins – plank hold while not doing merkins
200 squats – squat hold while not doing squats
300 LBCs – 6 inch leg hold while not doing LBCs
Que the quotes of the day:
âBloody hellâ – every time someone told Brexit he had another round of an exercise to do.
âItâs never been 6 inchesâ – Pax not to be named
After the lazy Dora the pax John Cusackâd the plate and hose over to the white fence on the other side of the soccer field.
Partner 1 does Dirkins on the fence – 7 on the bottom rung, 7 on the middle, 7 on the top. Partner 2 holds a plank. Switch and repeat.
John Cusack down to the other end of the white fence for Irkins – 10 on the top rung, 10 on the middle, 10 on the bottom, and 10 on the ground (full blown Merkins).
After these Irkins YHC âaccidentallyâ dropped the 45lb plate (and was quickly called on the âaccidentâ) so the pax got to all enjoy 5 burpees đ
John Cusack to the tennis courts for Mary.
Mary:
Yoga – reverse table top twice, lingering for ~5 seconds.
Go into downward dog, rocking heels into ground.
Swing leg through to runners pose, dropping down onto back knee and forearms. Switch and repeat on other side.
Back to downward dog, rocking heels again.
Swing leg through to pigeon pose, again dropping down onto back knee and forearms. Switch and repeat on other side.
Announcements:
Holly Springs half shirt order is live. CSAUP in Carpex on Saturday.
Prayer:
Praises for Noahâs Arkâs recovery.
Always an honor and privilege to lead – thanks men.
Warm Up: 1 mile run. Tennis courts – Stinson-Grigsby- BB fields- Ampitheatre
Cotton Pickers
Fozzy Arm Circles
Good Mornings
SSH
The Workout:
Each exercise is 60 sec with 20 sec “Plank” in between. Swap out 2 people doing Star Jump Chest Toss(20lbs. Slam Ball) each exercise.
⢠Plank Jack’s
⢠Plank
⢠Catalina Wine Makers
⢠Plank
⢠Plank T twist
⢠Plank
⢠Peter Parkers
⢠Plank
⢠Mountain Climbers
⢠Plank
⢠Shoulder tap
⢠Freddie Mercury
⢠American Hammer
⢠10 count around the circle-
Diamond Merkins/ Wide Merkins/ LBC/ Merkin/ Low Slow Flutter/ Pickle Pounder
Run around the soccer fields last 60 yds”JAILBREAK”.
â˘Â 2 lines facing each other Star jump S. ball Chest Toss with overhead claps while waiting
â˘Balls to the Wall for a 20ish count(more like 30/40)
I am almost certain something is missing..
Mary: Mixed into the workout
Announcements: Beer Mile this weekend / Holly Springs Half Marathon
Prayer: Noah’s Ark/ Hurricane Michael Victims
Thunder….
Warm Up: 20 x side straddle hops, 15 x cotton pickers, 10 x fwd arm circles, 10 x reverse
The Workout: mosey to first street lamp on Stinson…10 lap posts to Grimsby.. 2 burpee’s at post number 1, increasing 1 burpee per post… (65 Burpee’s in total….) Pikachu did an extra set… was unable to understand simple instructions it seemed.
Plank holds / LBC whilst waiting for PAX.
Mosey down Grimsby stopping at every lamp post conducting the following:
Post 1- 10 spiders, Next post – low slow flutters in cadence 20, Next post – 35 Merkins, Next – 20 cadence American hammers, Next – 20 cadence pickle pounders, Next 20 cadence homer to marge, next, 20 cadence box cutters.
Mosey across the road down Fairground Rd, turn left on Barley Mill Rd to hit the currently closed Greenway…..Partners up, target accumulate 100 Merkins and 50 burpees with shuttle runs up the greenway (PAX modifies due to time)
Getting back to the tennis courts………….Indian run, 1 burpee… PAX got 3 burpees as we ran back to tennis courts.
Mary: Q led – 5 std Merkins, 10 wide, 10 fist, 10 diamonds, 10 dry docks. PAX calls in cadence 5 Leg raises, 5 burpees, 5 Superman, 5 LBC, 5 have a nice day, 10 diamond.
Announcements: Beer Mile, CSAUP
Prayer: Fallen F3 member in other group, crablegs
EC Credit to Skidmark and Crosby
Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting
This may have been the first week with no pit-stops in route.
Announcements: U Turn will be from Ting at 630? Check back on web for final decision. Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer:Â Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday
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:
7âs at the long tennis court – Burpees and Turkish Getups
Tunnel â 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. Theyâll 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
The fartsack was strong this morning. Only 13 men emerged from the fartsack for a New Mexico style beatdown. Never miss a Friday.
EC: Deadbolt – respect. Only man out there killing two miles through Holly Springs. Light vest flashing. Let him be an inspiration to us all.
Fartsacks: Crosby (almost), Slide Rule – one can only assume a birthday hangover
Warm Up: It started out with a brief mosey when 12 pax were joined by Crosby. 5 burpees in Crosby’s honor. Then 5 more burpees in Slide Rule’s honor. Continue mosey to the lawn in front of the amphitheater. 20 CC SSH, 15 CC IW, 15 CC Hillbillies, 10 CC Good mornings.
The Workout: Skidmark: Into the amphitheater for 3 sets of alternating 20 cc Balls to the Wall and Step-ups. Mosey to the play set next to Crazy Ivan when they were jamming to the classic duet of Biggie and Siri. I used to read word up magazine. Two pax at a time would do pull-ups no more than 10 while remaining pax completed merkins. 10 count rest. Two pax at a time completed no more than 10 pull-ups while remaining pax did LBC.
187: mosey past the rock pile to the parking lot. Partner up. 1 partner mountain climbers other partner run to end of playground and back. Next set with squats and third set with star jumps. Rinse and repeat the three sets.
Merkin shuffle. 4 count slide and 4 count patty cake merkin with you partner. Mosey to tennis court.
Mary: Run in place and burpees when 187 said down. Around the circle pax called out 10 count exercises which included pickle pounders, merkins, box cutters, freddy mercury, and american hammers.
Announcements: Torch run tomorrow. Warm up at 7:40. Location TBD. Deadbolt taking supplies to friends in Wallace (see FB post)
Prayer: Clay – Roger Roger’s neighbor. people out east in NC and SC. Bubblewrap’s wife, Crablegs, Spending quality time with family. Deadbolt took us out.
Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges
once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes. Â All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons