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Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

Have you ever seen Brad Pitt and Nemo in the same place?

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Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.

Couple late guys too. You know who you are.

FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M

BRR is only 29 R4TJs away

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Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming :face_vomiting::hankey: is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family

Sorry 16 Bit

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It was raining so POTS came to visit. It is always nice seeing POTS. Also Peeping Tom came down from Carpex. They must not have a parking deck workout on Friday. I’m assuming he was avoiding the rain. Or maybe he likes being around us.

EC: Emeril and Dawgpound for some Yoga
FNGs: Nope not one
Warm Up:

You know you bounced with me.
Foot trace
Tootsie Roll
Spinal Twist
Bat Wing
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Randies — right after Bat Wing

The Workout:

We did a bit of exercises before the main event

30 KB Swings
5 Push Ups on Bell Each Arm
5 Swings to High Pull
5 KB windmills each arm
10 Thrusters Each Arm

We went into the main event a bit early. I had to much time at the end.

The main event was the game Tabata format. This is 45 seconds work with 15 seconds of rest. You do three exercises. You do the same number of reps for each exercise. We started off with 4 reps. If you finish close to 30 seconds you add 2 reps for each exercise. If you finish after 45 seconds you remove two reps to each exercise. If the exercise is one arm or one leg then you split the reps between the left and right side.

20 rounds of:
Swing to High Pull
Thrusters
Kettle Bell Pushups

I thought the three exercises went well together. Afterwards I was good and sweaty.

Mary:

We did a bunch of stretching to loosen the legs. Need to put the work in after a workout like that so you can function the next day.

Announcements:

Uhh I don’t remember.

T-Claps (Recognition):
Prayer:

Sorry I don’t remember

Man I love some old-school NES

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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.

Safety First

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9 PAX for some miles at R4TJ.

FNGs: Nope
Warm Up:Nope
The Workout

Stayed on the same side of 55 for some hilly miles. Cemetery Hill, Elm Street, and Library Hill were enjoyed by all.

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Backtits at Captain Caveman

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FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout:  all exercises are with weighted mace

1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5

3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row

4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)

5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery

Competing

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FNGs: None
Warm Up: Sir Fazio Arm Circles, overhead claps, seal claps, good mornings (1 extra for emeril), Imperial walkers, hillbillies, Michael Phelps
The Workout:
Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 2 burpees. Raced three rounds.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Bear crawl

Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 1 turkish getup. Raced three rounds.
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Extensions
20 Thrusters
Crabwalk

Audible exercise group 3
5 Absolution
20 Kettlebell clean
10 Kettlebell clean and press
6 Kettlebell clean, press, and reverse lunge
Duck walk
Did 2 rounds as a group

Mary: LBC’s, Low Slow Flutter, Homer to Marge, Pickle Pounders
Announcements: Ask Cupid about Disc golf course work with Holly Springs supposed to be this weekend.
T-Claps (Recognition):
Prayer: Marriages and Valentine’s Day, Our country, Thanks for F3.

I Don’t Wear Underwear on Fridays

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Got to Ivan early for some EC snatches with Dawgpound and Chaps. I chalked up the floor with our exercise progression for the day. Today’s focus was on controlled, yet explosive movements to build overall power. A good amount of stretching was planned for the end. Cars rolled in, we went to work.

FNG’s: no sir.
Warm Up: Good Mornings, Sir Fazio Arm Circles, Imperial Walkers, Hinge Stretches, Neck to Shoulder stretch, Seal Claps.
The Workout: 1 minute work/15 seconds rest Tabata. 3 rounds total. 8 exercises. Exercises were: Halos, Swings, 2 Hand High Pull, Bell Merkins, Figure 8’s, Single Arm Thrusters, Single Arm Suitcase Deadlift, Goblet Squat.
Mary: 20 Midget cookie Pouches and about 8 mins. of stretching including some runners and pigeon pose with plank work.
Announcements: Building tee boxes for Jones frisbee golf, trash pickup at Hilltop Needmore, Food Ruck to Mama’s House, Q School opportunities coming up. Lot’s of good things happening in southwake. Check Slack.
T-Claps (Recognition): Bobby Boucher for hitting his first of many 5-packs!
Prayer: PAX with COVID or sick (Shredder, Pumpkin Spice, Mr. Terrific), my M Courtney, Bobby Boucher and his strength coach from way back is sick. Pipes took us out with some powerful prayer today, and then, YHC, Spoonman, Cupid, and POTS did burpees for #ourlegsfor crablegs!

Taper Week!

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FNGs:

None today
Warm Up:

None – we were off for an easy mosey
The Workout:

3 mile mosey down and back on Holly Springs Road.

20 minute Yoga session with our girl Sarah Beth (YouTube that is…..don’t worry, no core principles were violated).
Mary:

Yoga
Announcements:

Uwharrie this weekend – a few pax running and at least one volunteering
T-Claps (Recognition):

Dawgpound for doing some intentional low heart rate running. Makes you run easy which is an important skill to learn.
Prayer:

Those dealing with COVID.