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Co-Q Duel Kickoff at Downtown Train

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F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.

FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.

Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Prefontaine Insanity

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FNGs: n/a
Warm Up: Two laps around the track
The Workout:

14 PAX ran a modified workout from the Great Steve Prefontaine.

200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.

After 1600m run, go back and pick up the six.

2 minute rest and then repeat.

Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.  Thanks to Chaps for bringing him out.   His second FNG in 2 weeks.  Josh was curious why we worked out so early instead of 1pm.  @Pikachu gave him the details.   As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.  More on that to come in the announcements

Warm Up:  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.   We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.   @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.  So welcome Kool Aid to F3.   I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.  There were a lot of guys getting in various lengths of EC.  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC: 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.  Fill up the Qsheet.  Be aware of your HCs, too many AOs this week were solo or only had two.  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.  If you HC, actually go.

Qswap week coming up soon.  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

All Upper body at Ivan

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FNGs: None
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

5 Rounds of the following Exercises. 30 Seconds Reps 10 seconds rest

Kneeling Clean and Press
Push up On Bell
Lawnmower
Bobbity to Bbbity
Shoulder Press
KB raises
Midget Cookie Pouches

Mary:

Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Saddique