EC: Dawgpound, Buford, Emeril, Pikachu
FNGs: Nope
Warm Up:
Onnit Kettlebell Warmup
The Workout:
Persist and Endure 1
Mary:
Onnit Kettlebell Cool Down
Announcements:
We are going to collect Toys for the Holly Springs Fire Department
T-Claps (Recognition):
Prayer:
All Pax traveling
EC: Dawgpound, Lucky Charms, Emeril, Buford
FNGs: Nope
Warm Up:
Onnit Kettlebell Warm Up
The Workout:
Stand your ground workout 1
Mary:
Onnit Kettlebell Cool down
Announcements:
Frosty December 7th
Christmas Party December 14th
Challenge to Onnit Pax to think of something by the end of this week we can do for the Holidays. I would like us as a workout to either donate food together at a church, donate toys to a toy drive. Something that can bring us together this holiday season and allow us to think about others in our community.
T-Claps (Recognition):
Prayer:
EC: Lucky Charms, Skidmark, Pikachu, Banana Seat, Yosemite, YHC, Slide Rule
Warm Up: Lap around lot to loosen up the legs.
SSH x100 I mean what else would we start with?
Imperial Walkers x15
Delegation Tour continued at Crazy Ivan. YHC called out on the slack that we would be doing some Yoga, I believe the message was taken as a joke. At least 15 HIM’s showed up with bells in hand. YHC quickly sidelined Banana Seat and said “This is going to be a real delegation” YHC may have planted the seed on delegation the previous 4 days 🙂
The Workout: PAX split up for a Banana Seat Kettle Bell Beatdown (you had to be there to know what took place) and a Sarah Beth Yoga Session
Mary: Plank hold for final 4 minutes with various plank positions, including Pickle Pounders x25
Announcements: Check the Web
T-Claps (Recognition): Yosemite for completing his first Fritter. Banana Seat for the Lipstick Fritter and truly taking on the delegation Q!
Prayer: Quiver’s Family, Crab Legs, All those running HSHM tomorrow
*Dumbo and Slide Rule went out for a 4.5 mile run, as they didn’t think a real kettle bell workout would happen.
FNGs: Not today
Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.
The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby. I dropped the ball and am sorry for not keeping you guys on the route.
Mary: 🙁
Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.
T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.
Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend
Solid work this morning men.
YHC took us out. Always an honor to lead.
FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had. I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out
EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.
SSH x50
IW x15
Hil x15
Plank position: Hand Release Merkins x10
Mountain Climbers x10
At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member. Day 1 UTI was choosen
The Workout:
Mosey to the rock pile and bring a rock back to the BBall courts.
On your six and air press x20
American Hammers x20
Overhead Press x20
Repeat x2
Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over. Rocks returned
Mosey to the bottom of the ramp and split in two groups.
Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back
Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.
Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend
Enjoyed it, See you at the Nut
I proudly was site Q for Disney for more than a year “back in the day”. It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q. It was cold. Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush. Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work. It was a great group of 13 PAX.
FNGs: Are there any left in South Wake? Seems like a long time since I have seen a new name.
Warm Up: We did. We had “The Dark Side of the Moon” lined up around half the circle. I missed the memo about wearing all black. Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line. 100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back. 50 yard run, plank hold for six, LBCs ICx50, recover on jog back. 25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH. We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps. 10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs. Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3. Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q. Everyone for posting this morning in the cold, you are all difference makers. Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is. Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury. Took a silent 10 count for any unspoken and YHC took us out.
EC: Redenbacher, U.T.I.
FNGs: Negative…must have been in the fart sack with Aquaman and Doc while the celebrity Q upped the game at Womble…..difficult is not for everyone.
Warm Up: 12X SSH, 12 X Daisy Pickers, all exercises in cadence. Discussed the route quickly and headed out.
The Workout: We aim to please at R4TJ and welcome PAX of all paces so we had a 3 mile and modified 5 mile route available this morning. The 3 mile route was an out and back from Ting to the Jones Park entrance on Holly Springs Road. The modified 5 mile route continued through Jones Park along the Greenway to Wellspring Drive, left on Anchor Creek Drive, and back to Ting.
Mary: Have not seen her in a minute
Announcements: Frosty December 7th, check Slack for the sign up link. Dawgpound rolling out a new workout Onnit 6. Check 1st F channel for details.
T-Claps (Recognition): All PAX for dodging the fart sack this morning. Good work men.
Prayer: Brexit for a speedy recovery, PAX running in Richmond Full/Half Marathon this weekend, unspoken
YHC took us out. Always an honor to lead.
EC: Lucky Charms, Flanigan
Yoga EC: Dawgpound, Emeril, Pikachu
FNGs: None…. This seems to be a trend
Warm Up:
Mountain Climbers
Bat Wing
Randy’s
Good Mornings
The Workout:
Partner up by Kettlebell Weight
Repeat 3 times
20 Merkin on bell press
10 Rows across each arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
20 alternating Bridge Press
10 Plank Row Each Arm
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 3 Times
10 Single Arm Shoulder Press Each arm
10 Around the world each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Repeat 2 Times
10 Axes each side
10 Halo’s each direction
Partner 1 Farmer Carries
Partner 2 Mountain climb
Mary:
2 Rounds Midget Flow:
Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups
Announcements:
Frosty 12-7
T-Claps (Recognition):
Prayer:
Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.
EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt
ME = Above plus Abe, Dumbo, Dawgpound
Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members