Dawgpound – Page 54 – F3 South Wake

Like a Virgin

October 18, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Dumbo, Emeril, Java, Lipstick, Lucky Charms, M4L, Nemo, OCR, Pablo, Pac-Man, Shredder, The Natural, UTI, Warbucks, Yogurt

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips; Group B did Plank, Right arm up, Left arm up; Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place. The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

U-turn “Fall is Here”

October 13, 2018/in U Turn /QIC: Banana Seat
PAX: Banana Seat, Banjo, Boy George, Dauber, Dawgpound, Emeril, Gump, M4L, Norm, Pablo, Patch, R22, Slide Rule, Warbucks

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.

Mosey With Bells

October 12, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Breach, Buford, Chips, Dawgpound, Pipe Dream

Warm Up:

Side Straddle Hops
Fazio Arm Circle Forward/Backward
Good Mornings
Daisy Pickers
Frankenstein Kicks

The Workout:
Partner Up to Mosey Around the Soccer Fields.
Partner A did Kettlebell Farmer Carries; Partner B Bunny Hop
Stopped for 26 Kettlebell Swings
Partner Switched
Stopped for 26 Goblet Squats
Mosey Doing Tricep Presses
Halo’s Into Reverse Lunges
Mosey Doing Bicep Curls
Stopped for 26 Chest Squeezes
Head to the Playground
Did 3 Rounds of Kettlebell Swings (35, 35, 30) super setting with Max Pull ups
Circled up For Some additional Kettlebell exercises

Mary:
Midget 4 Life Love Handles
Around the world Knees
Around the world Waiste
Halo’s

Announcements:

SAS 5K
Beer Mile

Prayer:
Crablegs
Eastern Carolina Dealing with Hurricane

TS Michael

October 11, 2018/in Disney /QIC: Nemo
PAX: 187, Big Blue, Breach, Brony, Buford, Crab Legs, Dawgpound, Deadbolt, Emeril, Lab Rat, Nemo, Pablo, Peak Week, Warbucks

On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.

EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop

Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.

There’s no John like home…

October 10, 2018/in Running 4 the John /QIC: UTI
PAX: Blue Hen, Chips, Dawgpound, Dusty, Emeril, Moby, Pablo, Peak Week, Peeping Tom, Shredder, UTI

Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops

The Workout: SURPRISE!!! We ran!!! Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway. Shredder enlightened us that we would be running fairly close to his house. I asked if he had a full coffee pot he might like to share. He chuckled and reminded us all that he had a John we could utilize if necessary. Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities. Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!). Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC). Tsk Tsk Fartsackers 😛

All in good fun gentleman – see you out there next week!

Mary: Sorry Mary… We’re pooped

Announcements:

Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense

CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating. Should be a good group of F3-ers there, come join us!

Prayer:

Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer. Shredder’s event will benefit her cause.

Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer. His wife is trying to get up to PA to support her. Keep them in your thoughts.

Ivan Crashed Paradise City

October 8, 2018/in Paradise City /QIC: Dawgpound
PAX: 187, Brony, Chips, Dawgpound, Doc, Draper, Emeril, Java, Lucky Charms, Pablo, Pac-Man, Peeping Tom, Sharapova, Skidmark

EC: Emeril, Chips, Skidmark

Warm Up:

Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings

The Workout:

Partner Up; One Rock per group

Partner A would run to the end of the short path and come back as Partner B would do the exercise. Then we Partners will switch.

Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings

Mary:

Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters

Announcements:

Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20

Prayer:

Crablegs
Clay
Brandon

Who’s Carey?

October 6, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Boy George, Dauber, Dawgpound, DoubleD, Emeril, Farva, Lipstick, Patch, Peeping Tom, R22, Skidmark, UTI, Warbucks, WebEx, Yogurt

In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Guest-Guest-Guest DJ

October 5, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Buford, Dawgpound, Deadbolt, Dumbo, Mookie, Sharapova

Emeril was supposed to be guest DJ. He didn’t show. The backup guest DJ was supposed to be Midget and he didn’t show. Thank you Apple Radio station Rock Workout.

Warm Up:

Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers

The Workout:

100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

50 Kettlebell Swings (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg

25 Kettlebell Swings (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg

10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction

15 Midget Love Handles
20 Tricep Presses

20 Midget Love Handles
20 Tricep Presses

30 Frog Jumps
25 Frog Jumps

Mary:

Leg Stretching this Q needs to run tomorrow
Announcements:

Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order

Prayer:

Crablegs
Clay
Eastern Carolina

Hills make me horny….

October 3, 2018/in Running 4 the John /QIC: Lipstick
PAX: Blue Hen, Chips, Crosby, Dawgpound, Dusty, Emeril, Lipstick, Peak Week, Skidmark, Slide Rule, UTI

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: Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday

SSDD

October 1, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Bela, Brony, Buford, Chips, Cowboy, Dawgpound, Doc, Dumbo, Emeril, Kid Cracker, Lipstick, Lucky Charms, M4L, Mookie, Pablo, Peeping Tom, Skidmark, Slide Rule, Wide Right, Yogurt

21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

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