“I’ll try yours if you try mine”
I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.
“I thought you were going to play duck duck goose”
Starbucks worker observing COT.
Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken
Warm Up:
Stayed at the playground and circled up.
Good Mornings
Daisy Pickers
Fazio Arm Circles
Mucho Chesto
The Workout:
Rounds of Kettlebell only Excercises
Round1 — We went through Three Times
Kettlebell Swing 35 Reps, 25 Reps, 33 Reps (Nemo picked a number between 25 and 35)
Kettlebell Reverse Lunge
Kettlebell Pistol Row
Midget 4 Life Crunch
Round2 — We went through Three times
Kettlebell Plyo Pushup
Kettlebell Squat
Bottoms up Kettlebell Press
American Hammers
Round3 — We went through Two times
Kettlebell Chest Squeeze
Kettlebell Bus Drivers
Single Leg Deadlift
Mary:
Stretched out the legs since I knew mine where going to be soar.
Announcements:
Carpex CSAUP October 20th
Prayer:
Crableg’s, Clay and all unspoken prayers.
EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo
Welcome FNG (or as he said, PNG) Fancy Feast. Another Woodcreeker in the mix – we might need multiple clown cars one of these morning. We are glad to welcome you!
Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe. SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings. Jogged over to next lot for SSH and arm stretches. YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout: On the jog to the big lot where we lined up and set a target about halfway across the lot. On my go, sprint to the other side. Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then everyone’s favorite, turned over for back planks. On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat. Went down to 4 and back up to 10. 8 sprints. Recover on the jog back to start lot, lined up bottom of hill. Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down. 8 merkins at bottom, back up for 6. You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints. Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing. YHC took us out in prayer
Warm Up: Butt Kickers, Skipping, High Knees, Carioca
The Workout: The now typical 4.7 mile route was taken
Turning right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash. The bonus Port-o-John seemed to be alive with music. We soon realized it was just Lipstick taking his post in one of the many Johns on the route. Dude likes to sing, so naturally… shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Mary: We just ran 4.7+ miles… on to COT
Announcements: Quiet crew this morning on the announcement front.
Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer. The prognosis is days and he has asked for prayers for her and her family in these final days.
Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown. (Special appearance from Globo Gym’s founder White Goodman)
Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off! Warm up lap through the parking lot out onto Sunset Lake Rd. We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag. Circled up for the following exercises:
Hackeysack IC X 10
Moroccan Nightclubs IC x 10
Imperial Walkers IC x 15
Hillbillies IC x 15
Good Mornings IC x 10
(peak at Winkie)
Fazzio Arm Circles IC (10F, 10B)
The Workout: YHC said there would be a lot of upper body today…
Partner up
Wheelbarrow to the first island, switch to the next island
Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again
Jail break to the beginning
10 count break
Crab crawl to the first island
Bear crawl to the next island
Gorilla hop to the end
Mosey to the guardrail behind Jiffy Lube
Partner up again
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Indian Run in front of the business past Average Joe’s gym, around the end to the right
Pause at the wall and partner up for the last time
Partner 1 – Balls to the Wall
Partner 2- SSH IC x 20
Switch, rinse and repeat doing 12 instead
Mosey back to the flag
Mary: Circled up and did the following exercises:
WWIIs
Homer to Marge
Burpees
Plank Hold
Announcements:
Neighbor 2 Neigbor breakfast/ 0700 tomorrow
Recovery month- support HT- today @ 1630
Carpex oddysey 10/20
South Wake Beer Mile – 10/13 @ CBC
Prayer: Chips took us out
Crab legs
Folks down towards the coast
Warm Up:
Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life. Burpees while we waited for him to get out of his car and tie his shoes.
½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall
The Workout:
7’s at the long tennis court – Burpees and Turkish Getups
Tunnel – Partner run, Balls to the Wall and Preacher Chair
Bear Crawl up the hill
Mary:
Boat Canoes
Pickle Pounders
Homer to Marge
Elbow to Knee crunches
Heel Taps
Announcements:
Dawgpound and Skidmark to take over Paradise City
Beer Mile at CBC. Can do teams. Oct 13th
https://admin.racereach.com/r/south-wake-beer-mile
Down East F3 groups cancelled workouts until January. They’ll be working to restore the communities they live in. If you want to help/contribute see Midget
Holly Spring Half less than 8 weeks out
Prayer:
Gents please keep Crab Legs in your prayers on a daily basis
Prayers for Brandon @ Hope as he continues his recovery from the boating accident
Prayers for Clay as he battles cancer
Kid Crackers 10-year-old getting x-rays
All those affected by the hurricane
The Q went with 90s Hip Hop. There was a lot of good songs on the Apple Playlist. Unfortunately, there was also a lot of songs no one knew.
Warm Up:
25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers
The Workout:
Partner up and grab a station. Tabata base workout with 45 seconds on 15 seconds off
Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row
Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row
Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings
Mountain Climber Burpee Ramo to “The Man” by the Killers
Mary:
Buford led the Mary. It was excellent seeing him lead.
Announcements:
New AO Tuesday Purple Dragon
Torch Run Saturday Morning
Prayer:
Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs
YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.
Warm Up:
Warm up lap in parking lot with skips and slides.
Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10
Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)
Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat
Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX
Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.
Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup
Verse:
Hebrews 13:16 NKJV
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.
Announcements:
10k Torch Run Saturday, the Odyssey in October
Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)
More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)
Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!
BS Out!
Warm Up: Side Straddle Hops, Good Mornings, High Knees, Butt Kickers, Skipping (whee)
The Workout:Jog to the base of “Bridgewater Hill”, 3x Hill Repeats on “Bridgewater Hill”, Mozy to the next spot for some repeats, 2x Repeats of “Powerline Sprint” with a run/walk intermission around Well Spring Dr back to the start. We ceremoniously lost Lipstick again. Rumor has it someone near the Bridgewater Pool may be dealing with a rather large “dog” dropping today…
Mary: Jog back to Ting where it all started
Announcements: HSPD 10k this weekend, WoodCreek Blood Drive could use some volunteers (no blood donation required) – https://www.signupgenius.com/go/4090945afa62aa0f49-woodcreek
Prayer: Prayers for Clay (pre-schooler fighting cancer), Brickhouse is on the job hunt, those dealing with the Florence aftermath, Mortar who will soon be enlisting in the Marine Corps
Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)
Wake of Flo Jo
Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.
EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.
Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.
The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.
Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.
Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.
Mary: Tight Mary with 21 LBCs
Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20
Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.