Workout Die @ Mutiny
Posting this one late for LipSync – details are very blurry. 12 sided workout die was in play for lots of burpees, SSH, merkins, etc. Did some bearly curling in the back parking lot as well.
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HSHM
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
Space Junk In the Sky
The Big question was “What is the bright Star in the sky?”. Did Cletus see it too? It may have been hard with all those broke back mountains. It also looked like Flannagin was at Cletus. Did he not get the memo that today is Friday not Tuesday. Back to the Star in the sky we are not 100 percent sure what it exactly it was. After loading the Sky Walker App after the workout we still don’t know what it was. I know I shouldn’t be ending sentences with was, but ehh. I’m going to say it was a UFO.
Music Playing was Dawgpounds HSHM Mix. This includes a lot of Alternative Music. Miley Cyrus did sing “Party in the U.S.A”.
Warm Up:
Quick run around the soccer fields
The Workout:
Stretching to get limber for the race
Another Quick run around the soccer fields
Mary:
More Stretching
Announcements:
HSHM tomorrow. Everyone Good luck
Prayer:
All the runners tomorrow
Sevens and Four Corners – Tapering at Possum Trot
Warm Up: 8 PAX, including one 2.0, made there way to Fuquay for some tapering. Jog around tennis court and proceeded to the snack shack. Got the arms and legs warmed up with some Michael Phelps, Imperial Walkers, Hill-Billie’s, Cotton-Pickers, Windmills, Fazio-Arm front/back, good AMs and SSH. Multiples of 7s were executed.
The Workout: Dauber used the short wall for leg-ups, (7R, 7L) 7 derkins, 7 erkins, 7 wide merkins, 7 burpees, REPEAT; fit in some Balls to the walls (21 count) and wall LBCs thrown in for good measure. Handed off the workout to LED who lead us to the tennis courts for “Four Corners”. PAX began with 10 burpees and then side stepped the long way to the end of the court switching up at the halfway point. Added 20 mountain climbers to the 10 burpees. Bear crawled to the next corner. After 10 burpees, 20 mountain climbers, LED added 30 sec count Balls to the Walls. Side-stepped/shuffle to the fourth corner and knocked out 10 burpees, 20 MC, 30 sec B2W, and 20 SSH in cadence (40 total). Mozied to center court for Mary.
Mary: Each PAX lead a 10-count core/leg exercise that included, squats, squat hold, standing LBC, monkey humpers, windmills, yoga stretches, etc.
Announcements: Some kind of running event on Saturday, evidently there are a lot of PAX training for this and needed some tapering this week; course change; volunteer opportunity
Prayer: LED huddled us up for prayers. Injured PAX; up-coming hip surgery for Buford (Mike Edwards); spoken/unspoken. Celebrated Messi for success in soccer on the pitch.
F2 at Stickboy. The half century brothers bonded over breakfast beverages and were joined by Banana Seat who was carbing up discussing his injury. Prayers coming your way enabling you to run on Saturday brother!
Always a pleasure and honor men,
Your co-Qs: Dauber and LED
Civics 101: 535 @ Possum Trot
Warm Up: One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills
The Workout: Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch. In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps. PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout: 100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot). Time constraints got in the way of honoring our 100 Senators. However, nine additional burpees were perforformed OYO in honor of our Judicial branch (although one PAX suggested there were only five). PAX held plank until each set was completed.
Mary: PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks. Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.
Announcements: Bottle share this weekend, see FB for location. HSHM preparation and call for support.
Prayer: Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).
2nd F at StickBoys post beat down.
Tremendous honor leading 18 #HIM. Faithfully submitted, your Q – Dauber
Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.
Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run. If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.
Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10
The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…
100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33
As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS. Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.
Mary: Stretches oyo
Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…
Prayer: Dauber took us out in prayer.
Upper Body Kettlebell to keep those legs fresh
Warm Up:
Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch
The Workout:
2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles
Mary:
Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch
Announcements:
Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away
Prayer:
State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family
Fenway Park Celebrated at Possum Trot
Warm Up: Jog around the tennis courts; circle up at lower area. 10 counts of each warm-up exercise including fozzy arm circles 10F, 10B, Windmills, Good AMs, Bill Buckner (in lieu of Cotton Pickers – great suggestion Mookie), and 20 SSH
The Workout: Commemorating the Red Sox beating the Dodgers 8-4 in Game 1 of the 2018 World Series, the PAX knocked out 12 burpees OYO. Q asked if anyone knew the height of the famed Green Monster: 37 feet. We found a wall and held B2W for a Dauber 37 count. Partnered up and headed to the paved road. Fenway Park dimensions were discussed (see image), converted from feet to meters and rounded up/down based on Dauber’s public university education resulting in the PAX completing the following exercises jointly: 100 merkins (right field) while partner ran to the portapotty; 100 squats (left field) while partner bear crawled to/back to the FV sign and 150 LBCs (center field) while partner leap-frogged to the F-V sign, ran back. Recovery – 10 counts were called out after completion of each shared exercise. Green Monster back to the wall for B2W, this time with Gump counting to 37. Gump was feeling particularly cheeky and could not find the numbers after 35 so Dauber called “recover” to the the PAX delight. PAX moseyed to the Rock pile and circled up with a Med-large rock. MN somehow ended up at Action Park and the majority of PAX had a chance to exercise with it. Each PAX called out various 10-count exercises utilizing the rock. After each rock exercise was completed, Dauber rotated the PAX position. Exercises included: curls for the girls, rutt-rows, chest extension, over the head press, tricep curl, one handed rock merkins, squats, Homer to Marge, American hammers (Amazing effort Banana Seat), a Farva Specialty (exercise name forgotten) and another incredible performance by LipSync. (Rumor has it, he brought over MN from Mutiny). PAX were entertained with numerous grunts, bodily function sounds, and one-off remarks (raising each other up) during these exercises. PAX returned rocks to the pile and headed to the tennis courts.
Mary: Each PAX called out a core exercise performing 10 reps. Exercises included, Alphabet soup, canoe/boat, pickle pounders, burpees, fireman leg movement (ask Gump), wipers, WW IIs, merkins, low/slow flutters etc.
Announcements: Added new announcement of “recognition.” Recognized two brothers for completing Carpex CSAUP- great work R-22 and Farva, way to represent SOWake; also recognized LipSync for completing #8 of 12 half-marathons in 2018. We are surrounded by “awesomeness “ – incredible men doing incredible things. Well done! Call out for better attendance at Kenny’s Grave on Th in F-V, HSHM Training, beer tasting/bottle share – Fall beers (check FB), possible screening of the movie Halloween on Oct 30 in HS (see FB)…
Prayer: Ephesians 4:2. Be always humble, gentle, and patient. Show your love by being tolerant with one another. Do your best to preserve the unity which the Spirit gives by means of the peace that binds you together. Lots of injured men, family, friends; prayers for trooper KIA and his family; prayers for Messi 2.0 trying out for middle school athletics; silent prayers. Double D prayed us out.
Honored and humbled leading this fine group of men as always. -Dauber
For Those About To Rock – Possum Trot
Twelve PAX, including one 2.0, decided to heed the call of “rocks” today at Possum Trot.
Dauber finally got a chance to help lead this site after two weeks of work meetings on the road. No FNGs.
Warm Up: Jog around tennis courts to the lower section.
A handful of Michael Phelps while PAX circled up; 20 Side Straddle Hops; 10 Hill Billie’s immediately followed by 10 Imperial Walkers; 10 Windmills; 10 Cotton-Pickers; 10 Good-mornings
The Workout: Partnered up and moseyed to the small hill on the left and begin “11’s” with Merkins on the bottom of the hill and LBCs on the top. Moved back to the warmup area – one partner performed step-ups while the other partner bear-crawled around the pavilion; swapped and repeated. PAX moved to the driveway lining up in two lines. Along the march up the hill, PAX performed Gate-Opens (bringing back CC memories from Double-D), 5 Burpees, Frankensteins, deep lunges, karaoke (left and right sides) until we reached the parking lot. R-22 was kind enough to point out the porta potty but no PAX needed to adjust gross weight. Each PAX grabbed a rock and lined up in one row back at the start of the parking lot. Rock exercises were executed flawlessly by all PAX across the parking lot. PAX moved four steps after each rock exercise was performed. The following Rock exercises were performed (10X) curls, overhead press, chest press, rut-ro’s, alternating hand on rock merkins, (REPEAT), triceps curls, goblet squats -(making sure toes/soes/whatever Dauber was trying to say were pointed outward); Homer-to-Marge; more arm curls until PAX made it to the opposite end of the parking lot. PAX dropped their rock and began to bear crawl up the larger hill holding plank by the guardrail until the 6th made it to the top. Awesome effort by all PAX, including Messi! PAX grabbed the guardrail and cranked out 5 derkins, 5 dips and 5 erkins. Hopped over the guardrail and jogged down the sidewalk back to their rock. PAX held squat until 6th came in. RINSE and repeat. PAX cranked out 10 merkins waiting on 6th. Time to wrap things up. PAX began John Cusak around the tennis courts returning our rocks.
Mary: Early arrivals to the tennis courts held balls to the walls; PAX circled up for a cool down focusing on Yoga 
stretches. PAX got into downward dog, pigeon, warrior 1 and 2, and various other leg stretches.
Announcements: Odyssey this weekend; HSHM; Deadbolt’s boat ride list – sign up early, spots are going fast. Happy early birthday to Messi.
Prayer: Romans 10:8-17. …Everyone who calls out to the Lord will be saved.
Lots of PAX nursing some leg injuries preparing for the HSHM – get healthy men! Prayers for Crab Legs. Nemo & Dauber shared the tragedy of a Cardinal Gibbons junior girl who died yesterday morning while driving to school. As a parent of two teen drivers, this is one of my biggest fears / worst nightmares. Love those around you, live life to the fullest, be kind, help others, for we are not in control.
F2: 
Stick Boy – 6 PAX enjoyed some fellowship post the workout laughing it up over man wallets and coin wallets amongst other important topics of the day.
It remains a huge honor to lead all of you PAX. -Dauber
U-turn “Fall is Here”
Warm Up: Dogpound led some Frankenstein’s, IW and HB’s
The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.
Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.
Great work gents. HSHM work is getting done.