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Everyone at Starbucks is Miserable

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10 Pax scratched and clawed and dragged themselves from the fartsack to run in what one may call less than favorable conditions. Upon returning Pax were greated by shredder.

Warm Up: 10 squats, 10 cc side to side leg swings, 10 cc front to back leg swings
The Workout: varying distances from 5 to 12 miles.
Mary: coffee
Announcements: pikachu needs to add to the weekly announcements that its raining.
Prayer: family that lost 8th grade to the flu, full house’s dad

Benjamin Button

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Pax of 5 showed up in a light drizzle to get wet, sweat, and fall down

Warm Up:

Mosey to the back, 20 Hot-Cross Squat Kicks, 10 reps of Absolution, 10 Good Mornings

The Workout:

3-exercise sets, decreasing reps: 24, 21, 18, 15, 12, 9 with runs in between each set

  • 24 box jumps
  • 24 derkins
  • 24 butterfly situps

500m run (twice around the track)

  • 21 Bobby Hurleys
  • 21 dips
  • 21 boat/canoes

500m run

  • 18 donkey kicks
  • 18 erkins
  • 18 American Hammers

300m run

  • 15 box jumps
  • 15 derkins
  • 15 butterfly situps

300m run

  • 12 Bobby Hurley
  • 12 dips
  • 12 LBCs

Suicides across the basketball court

  • 9 donkey kicks
  • 9 erkins
  • 9 American Hammers

Combatives

Ukemi (accepting the ground) – front falls

Thought for the day

Spiritual ukemi: if you get “thrown” does it keep you down, or do you fall the way you want to and get right back up? Satan tries to throw us so we stay down, but if you accept the fall, acknowledge your fault and make it right, you can get right back up and into the fight.

Mary: lots of ab work in the workout, so no specific mary
Announcements:
Prayer: Shredder’s knee surgery on 3/8

Flying Cupids & Dancing Rocks

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11 PAX braved the damp and cool gloom for a virgin Q – and hopefully a proper beatdown.
Cupid flew in at the last moment after the other HIM’s slowly emerged from the warmth of their respective vehicles as though they could foresee the “fun” that awaited them.
No FNG’s
Warm Up:
Mosey around the track to the front parking lot
SSH x 20 IC
Imperial walkers x 15 IC
Hillbillies x 15 IC
Hairy Rockettes (alternating toe touches) x 15 IC – LipSync enjoyed these a little too much. 5 6 7 8…)
Squat kicks x 15

 

The Workout:

Head to the rock pile to get a moderately sized rock suitable for lifting multiple reps.
John Cusack to the corner of the parking lot.
Rock Exercise 1: Rock-a-bye-baby x 15 IC (up, out, left twist, right twist = 1)
Lunge walk to the island (of misfit toys) – Merkins x 10 OYO – run back to your rock – squat hold or hold plank for the 6
Rock Exercise 2: Curls for the Girls x 20 IC
Lunge to island – 10 Merkins – run back
Rock exercise 3: Tricep Extensions x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rock exercise 4: Ruh Roh’s x 20(ish) IC
Lunge to island – 10 Merkins – run back
Rinse and Repeat with a twist: Replace lunge walk with Bear Crawl and replace Merkins with WW2’s x 10 OYO
Return your rock from whence it came a la John Cusack just in time for 6 minutes of…
Mary:
LBC’s x 20 IC
Freddie Mercuries x 20 IC
Gump requested American Hammers x 10 IC
LipSync requested Homer to Marge x 10 IC
Martini requested Low Slow Flutters x 10 IC
5 Burpees in honor of R22 (who is the one who invited me to F3 back in August 2018)
Announcements:
Wrightsville half in two weeks
See Slack/ FB for the rest…

Prayer:

Several relatives and friends who have been diagnosed with cancer (Cupid’s friend’s dad, Modify’s dad – going through Chemo)

Two young guys who have committed suicide recently – lift up their families and friends — Don’t struggle alone or let anyone struggle alone. Reach out to guys you haven’t seen in a while and let them know they are missed.

Crablegs (ALS)

Shredder (knee)

Forgive me if I missed any…
COT:
Wise men build their house on the rock by listening to the words of Jesus and putting them into practice. When (not if) the wind and waves come, the house will stand strong.
Foolish men build their house on the sand by either not listening to the words of Jesus and/or not living them out. When the wind and waves come, that house will come down with a huge crash. (Matthew 7:24-27)
At least this day was built on the rock – quite literally – which made all of us stronger and less likely to get knocked over…once the soreness subsides.
2nd F at Stick Boy for celebratory scones.
It was my great honor to lead you HIM’s in the glorious (and damp) gloom this am.
Until next time…

Rotation Station

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6 PAX out in perfect weather and not even much gloom.

Warm Up:

Stretches, Good Mornings, Daisy Pickers, lap then parking lot with karaoke, high knees, and buttkickers

The Workout:

1-minute stations, 30s rest & recover after each, 1 full round:

  • Burpee box jumps
  • Jump rope
  • Pushups
  • Squats
  • Plank Jack’s
  • Pullups

300 meter run

Another round of stations:

  • Wall step-ups with knee strike
  • Jump rope
  • Dive bombers
  • Squats
  • Turkish get-ups
  • Plank rows

Combatives:

Punch defense with return strikes

Mary:

Low slow flutter with a hold at the end, LBCs, pickle pounders.

Prayer:

Shredder, Crab Legs, irritating minor injuries (Beater, Norm, Dovetail)

Bro, Is It Even Winter?

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Pax of 7 came out to enjoy the spring-like temperatures and a co-Q by Beater & Dovetail featuring black snakes, running backwards, and combatives.

EC (aka Beater’s Run at 5:15)

Warm Up:

Arm and leg stretches, good mornings, imperial walkers, hillbillies, OYO burpees, black Snake run around the school.

The Workout:

Modified Nolan Richardson: partner workout, one is working on reps while the other backpedals 50yds, does a Bobby Hurley, then jogs back. Partners switch and keep going until rep target is hit:

  • 75 burpees
  • 200 squats
  • 100 situps
  • 200 arm circles
  • 150 merkins

Combatives: sticky fingers/circle blocking/circle blocking with punch

Mary:

Outta time but had gotten in the situps in the workout

Announcements:

New workouts Monday & Thursday, ATT run Saturday, Deadbolt looking for a few PAX to help with the Military Family Symposium on 2/23 at Hope Community Church.

Prayer:

Shredder; Crablegs; Fonzi’s wife who was on the scene for a horrible motorcycle accident and is struggling with sleeping and other effects of the experience; Fonzi and 16-Bit’s friend who is taking care of his few kids under 4 while his wife is seeking mental care away from home.

Sheepdog – finding Baby Jesus…

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8 Pax w/ 1, 2.0 killed it this morning with a little Egyptian, planets aligning with the moon, find baby Jesus vibe. Kidding aside, the sight was pretty cool! Black Knight, 2.0, just wrapped up a 5-pack with his 1st week at F3.  Bam!!! Set the bar. Get this kid Breathtaker.

EC Beater & YHC

Warm Up: mosey to the front. SSH, Sir FAC (F&B), Michael Phelps, IM & HB with a little extra push to engage the core.   Frankensteins

The Workout: mosey to the brick knee walls for some traveling. Three sets of Erkin travel around kneewall and lunges between. Wing Chun strikes and wedging between each set. Last set, Pax had a choice between military, diamond, or one arm erkins. Moseyed to the back. Introduction to breaking someone balance in preparation to take them down.
Mary: plank tap; wrists, shoulders, hips, knees, anckles then back. 5 sets, no rest. LBCs, Boxcutters, LSF.
Announcements: BRR, ATT CSUP, Wrightsville, Breathtaker.
Prayer: Friend of Beater lost his mom. Pax in need; health, etc.

Welcome to the Sheets Show

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Week 1 of Lucky Charms BETA running work off kicked off this week.  3 PAX showed up for some hills work.

Show up next week for week 2.  We’ll determine if this continues after that but I can’t see why it wouldn’t.

Warm Up:W/U Dynamic stretching, side lunges, front lunges, deep squats, front kicks, side kicks
The Workout:1 mile W/U.
6 x strides
3 x sm hill climbs
3 x md “ “
3 x sm + md “ “
3 x sm + md + lg “ “
2 x md + lg + xl “ “
1 mile cool down
Mary: Cool down stretching
Announcements: Talked about Wrightsville and running strategies
Prayer: The heathen forgot the prayer.

 

The Rise of the Tiger Hawks

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The first AO to see the rise of the Tiger Hawks!  The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning.  Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks.  The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up:  Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Image result for shamwow   

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace.  He is a resident of Holly Springs and is in sales.  Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout:  Traditional U-Turn 5mi route was mapped and offered and for the masses.  Plenty of turning for the 6 going on along the way.  A few went “off the map” to hit their personal targets.  Great work to all #HIM for braving the below freezing morning.

Mary:  Nope! No Girls allowed.

Announcements:  Nope! and very sorry to have passed over this.  I guess I was getting cold?  Excited to run?  Still really bad at being a Q?  As always keep an eye on your social media platform of choice.  Please toss them out on the BackBlast post.

Prayer:  Again – BAD UTI, BAD UTI – Skipped over Prayer.  It wasnt intentional…  Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded.  For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Sheepdog – menstrual cycle!?!

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8 Pax did I their thang this morning with some “colorful” commentary from Gump. EC – Beater, Dovetail & YHC.  Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think I’m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (He’s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax 🤢 -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thor’s, and some crazy rotational LSF.
Announcements: BRR signups, “pass it forward” RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetail’s sister. Gump took us out.

Groundpounder 1/19/2018

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Pax of 6 for Ground pounder:

Shredder, Pikachu, R-22, Doogie, Dovetail

Breach on the Q

Warm Up: Run down the parking lot to the 2nd-speed bump, turn back to the fence. 22 count of Irkins and then hop over the fence back and forth until the big gap. Mosey over to the hill and run up and backpedal down over behind the baseball field. Circle up for 22 counts for SSH, Good mornings, Imperial Walkers/Hillbillies and windmills. Grab some wall for 22 Count dips.

The Workout: Run up the bleachers, at the top 10 Irkins at the bottom 5 burpees. Reapeat for 3 cycles. Mosey over to batting cage fast feet around the perimeter. Mosey over to the fence. Traveling planks around the fence until the bricks stop. Mosey over to the rockpile.
Grab a rock and circle up for around the world. 22 curls for the girls..rotate to the left..22 count tricep extensions rotate..11 up and over merkins…rotate 11  Wunderbras… rotate 11 Wunderbras.. rotate..11 up and over merkins back home for another set of 22 count curls for the girls.
Mosey to the picnic tables for around the world core..22 counts of shoulder taps, pickle pounders..American hammers.. crab cakes. Diamond merkins and reverse hop bridges. Move over to the curb for 22 counts of step ups..11 right 11 left. 22 counts of irkins and dips.
Mosey over to the disc golf circle for a little duck duck goose. 1 duck runs around the circle and chooses a goose. If the goose catches the duck choosesse his exercise. If the duck gets back to his spot first he chooses for the goose.
Mary: 5 Turkish get ups and 22 cadense count of SSH.

Prayer: Prayers for Shredders dad and for other pax members family for their health battles. Close out in prayer.