Draper – Page 4 – F3 South Wake

Ground Pounder 8/4

August 4, 2018/in Ground Pounder /QIC: Breach
PAX: Breach, Draper, Dumbo, Forceps, Mookie, Pikachu, Wadfather

Pax of 7 got a little bit stronger today

Warm Up: Jog 1/2 way to Veterans Park and back. Circle up for 22 reps each of Side Straddle Hops, Imperial Walkers, Prisoner Squats, and Merkins.

The Workout: The main event consisted of a Tabata style workout with 30 secs of work and 10 sec of rest 2x through each of the following 4 sets of exercises.

Merkins, Mountian Climbers, Prisoner Squats, Squat Jacks

Walking Lunges, Inchworm Merkins, Lunge Jumps, Diamond Merkins

Jackknives, Boat pose, LBC’s, Boat canoes

Peter Parker Merkins, Chill Cut Plank, Bear Crawls, Plank Get-ups.

After each set pax would mosey around the baseball diamond and squat hold for the 6.

Mary: Around the world exercises of 10 reps each called out by pax members. Merkins, Ski Jump Planks, Freddie Mercuries, Wide grip Merkins, LBC’s and Imperial Walkers
Announcements: Holly Springs 1/2 marathon is getting closer to being sold out, get in now while the price is still low.
Prayer: Drapers nephew is in GA at the southeast regional little league tournament, prayers for his team to do well. Pikachu is traveling to NJ for his new job starting Mon, prayers for a safe journey and that his new position is what he expects.

Ground Pounder in the rain

July 7, 2018/in Ground Pounder /QIC: Forceps
PAX: Breach, Draper, Farva, Forceps, H1N1, Pikachu

6 PAX came out for GP (5 of which doubled down after U-Turn).

Warm up:

10’s – Good Mornings, Windmills, Imperial Walkers, Hillbillies, Fuzzy Arm Circles, arm stretches, Daisy Pickers, Merkins and SSH.

The Workout

Rock Shock

Mosey to playground and circle up – rotate rocks around circle between sets

4 sets of 10’s – Curls, Overhead Tri-press, Squats, Press, American Hammers

Aik’n Station: partner up and rotate stations

Aik’n Legs – 15’s Box Jumps, Lunges, Split Jacks, High Knees
Aik’n Arms – 15’s Dips, Derkins, Erkins, Shoulder tap Merkins
Aik’n Belly – 15’s LBCs, 6 inches, Rocky’s, Pickle Pounders

15 count Rock Planks

3 sets: Standard Rock Planks
3 sets: Crab Planks

One partner planks while the other does Squats, SSH and LBCs

Mary: 10-15 reps dealers choice: Curls, Plank ski hops, LSF, Dips, American Hammers, LBCs

Return Rocks to pile and mosey back to lot for COT/BOM

Announcements:

Skidmark has shirt orders, O2 Fitness – Run the Springs 3 race series,

Prayer Requests: Pax on the DL (187, Draper, DD, & Crablegs), Bufford’s friend passing, Safe travels for Farva’s family next week, Forceps big interview Tuesday 10AM-5PM.

U-Turn sponsored by Shoes & Brews

July 7, 2018/in U Turn /QIC: Skidmark
PAX: Boy George, Dawgpound, Draper, Emeril, Farva, Forceps, Glamper, H1N1, Java, LED, Lipsync, M4L, Natty Ice, Oh Yeah, Pablo, Pikachu, Sassy, Skidmark, Slots, UTI, Wrangler

Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.

Nice run with turn backs

Prayers for Bufors, those injured a d recovering Draper, Doible D, 187

Plan for more stretching next week and some organized training and scout runs

U-Turn

June 16, 2018/in U Turn /QIC: Skidmark
PAX: Bernie, Dawgpound, Draper, Farva, Forceps, Glamper, H1N1, Oh Yeah, Pikachu, Skidmark, UTI

11 Pax posted for a minimum 5 mile run. A few got in a little EC.

Warmup: 10 x IW, 10 Hillbillies, 10 x SSH, 10 merkins

COT at the beginning.

Announcements: 4th of July Convergence

Prayers: Draper and his family, Double D, Crablegs

Welcome FNG Glamper

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