EC: A lot of PAX.
FNGs: None
Warm Up: discussed the route and headed out.
The Workout:
We ran the scooter route:
The bat flippers ran their own route and back to Ting for 500 KB swings
Mary: Not today
Announcements: See slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: 187 and Tracy, Pax dealing with Covid, unspoken.
Shamwow! took us out. Always an honor to lead.
FNGs: Nope
Warm Up:
SSH x10 and we were off – not much time for our intended field trip destination
The Workout:
Mosey to Veteran’s Park via Sportsmanship, Main Street, Crossway, and Folsom. Stop at each turn and periodically on straightaway – alternate 10x Star Jumps and 10x Chill Cut Plank Jacks at each stop.
At Veteran’s we did 7’s between the monument and the top of the hill at Chrismill – 7’s consisted of Star Jumps and Chillcut Plank Jacks.
Moseyed back to Ting along the same route with some focus on downhill running along Folsom and Main St.
Mary:
Downward Dog was all we had time for
Announcements:
Check the coms
Prayer:
187 & M
Taper week is upon us for the HSHM so the EC crowd was light but PC held true with its very typical 11-14 pax every week. It had been a few weeks since YHC had visited the tunnel at PC. Can’t remember the last time we went down there but today was as good as day as any, especially since it hadn’t rained in a few days, reducing the chances of a hepatitis outbreak.
EC: Pikachu, Full House, Skidmark
FNGs: None
Warm Up: 2 groups of Indian Run for one loop around the complex with stops for IW, Hillbillies, Sir Fazio Arm circles, and Good mornings. YHC is such as nice guy that he only made Pax do SSH for the late Pax (shall remain nameless).
The Workout: Mosey to the tunnel. All the way to far end of the Greenway to nowhere is appox 1/4 mile. Set the pace at 2:30 for Pax to get out and back and complete merkins until the 2:30 was up. Next time out and back at 2:25 and do squats. 3rd time 2:20 LBC, last round 2:15 and preachers chair. Most Pax completed but one ventured out into the woods to pinch one off. You know the guy that disappears every workout about 1.5 miles in.
Next part of the workout was a Partner Dora will 100 Big Boy situps, 200 merkins, 300 squats. Moseyed to the other end of the tunnel to run the short side. As we approached that side of the tunnel it was clear where Lipstick took his morning squat. Never in all my travels, through tunnels, public restrooms, bus stations, subway stati9ns, and mountain outhouses have I smelled what I whiffed on the other side of that tunnel. Quicker than an 8-0 Ben Roethlisberger audible we ran as fast as we could back to the other side of the tunnel. The new running portion would now be up to the little greenway to the road and back down.
Finished off as a group with 2 rounds of Balls to the Wall and Preacher Chairs before the mosey back to the court.
Mary: Mountain Climbers, Pickle Pounders, Peter Parkers, Parker Peters, Homer to Marge, Have a nice day
Announcements: HSHM run this weekend. 0700 hard start with coffee in the lot. Dawgpound is planning a Christmas Party, Breach is giving a TED talk next week
T-Claps (Recognition):
Prayer: Davis is having surgery today.
Itās always interesting to think back about when you first met people that youāve known for a while. For Skidmark and YHC it was running near (or sometimes with) each other at Run Club from Tapline back in the day. Back then we would run 5 miles at 8:30/mile and then sit around at the bar and laugh about how āfastā we were. Little did we know at the time that we would end up both joining F3 (YHC via South Wake, Skidmark through CarPex), becoming involved, and slowly becoming better and better friends. Over the years weāve consistently pushed, encouraged, and supported one another.
Once Skidmark said he wasnāt necessarily going to Q for his big day I decided I would pick up the Q in honor of him. I planned to do many of his favorites including the dreaded āwhatās your favorite exerciseā question per the backblast title. Prior to Friday Skid made it clear that he wouldnāt be at Cletus, but would be out for a morning run instead. As another participant in the āBad Ideas Challengeā of Holly Springs Run Club I had a pretty good idea what he was up to, but we wouldnāt know the specifics until we saw the 6+ hour 40 mile activity on Strava mid-day Friday.
YHC pulled into the parking lot to find Abe already there. Vehicle evidence could be seen in the far lot showing that Skidmark, Lipstick, and 187 were out for the beginning of Skidās mosey already. Within the next few minutes they made their way over and were joined by Oboe and Doc along with a surprise appearance from some of the Fritter Foundation in Emeril, Dumbo, and Dawgpound. There was some salt quickly expressed about Skidmark not being present for the birthday Q – cāest la vie, it was already too late to switch to Crazy Ivan!
Each pax was asked for their favorite exercise – Abe chose bear crawls (much to YHCās glee), Oboe chose Low Slow Flutter, while the entirety of the Fritter Foundation seems infatuated with Have A Nice Days.
FNGs: None
Warm Up:
After a mosey over to the far parking lot we circled up for 40x SSH. At this point Katniss and Dumbo moseyed in – something about running, sleeping, Iām not sure. But they were late and there were burpees to be had for it. So we did 5x burpees and then completed warmup:
Daisy Pickers x10
Sir Fazio x10 forward & backward
Good Morning x10
The Workout:
One of Skidmarkās many favorites – the merkin clock. We made it through 1 through 10 before calling it for now.
For our first act we honored Abeās favorite exercise – we Bear Crawled nearly the length of the parking lot. Conveniently stopping at Skidmarkās truck.
We then moseyed to the amphitheater for 40 counts of balls to the wall and peopleās chair – 3 times through each.
Mosey towards the far parking lot and passed it to the white fence for one of YHCās favorites – typerwriters. We did 10 reps on each wrung and slid down and back – repeated 5 times total.
Mosey back to the parking lot near Skidās truck for Oboeās favorite – 40x low slow flutter. We added 40x squats to allow the timing to work – at this point Skidmark came around ~6 miles into his mosey. We ran with him over to the concession stand. At this point we rewarded the Fritter boys who liked Have a Nice Day along with what Skidmark told us was one of his favorites – Catch me If You Can Indian Runs. We did one lap of the soccer fields with the pax in three groups with 1 quick Have a Nice Day (aka a Turkish Getup) for the pax in the back. Canāt speak for the other pax but 187 and YHC had a lot of fun making Lipstick work to catch us š
Mary:
We then circled up on the tennis court for mary. Pax were asked for the mission of F3 South Wake – we planked for a few minutes and we were done.
Announcements:
2nd F is alive and well at Panera. Holly Springs Half run on November 14th.
T-Claps (Recognition):
Skidmark for 40!
Prayer:
187 and his M. Noah’s Ark and his family.
FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning.Ā FeltĀ like CarPex.Ā Ā So we did some burpees to quiet the PAX.Ā Into the workout.
4 rounds, 5 exercises, 40 seconds on/20 seconds off.
Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw
Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away.Ā The PAX did burpees during stretching, cool down, Mary as penance for his sins.
Mary:Ā Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME.Ā TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark
EC: I have no idea because I wasnāt there and forgot to ask.
FNGs: nah
Warm Up: SSH x40, Lap with stops for good mornings, IW/HB, Fazio Arm Circles.
The Workout:
PAX split into 2 groups. Groups Indian run with 2 stops per lap – the back lot by the bathrooms and the basketball court. At each stop we do the following:
B – # of burpees for the stop you are (count up by 1 each time)
O – 10 overhead claps
M – 10 mountain climbers IC
B – 10 big boy sit ups
S ā 10 squats
PAX made a total of 5 laps (10 stops). The PAX at the front of the Indian Run line when you arrive at the stop leads all the exercises at that stop.
Mary: Low slow flutter x 20IC
Announcements: Ted Talk coming up next week. Thanksgiving meals for Mamaās House ($20 serves a meal). Donations can be made via PayPal.
T-Claps (Recognition): All PAX that volunteered at HSFC this past weekend. Quote from HSFC āThere are volunteers and then there are VOLUNTEERS!ā
Prayer: 187, Nemo
Message this morning was to consider what kind of leader you are. Do you try to get ahead by cutting corners, often robbing those who follow you of the opportunity for āgood formā? If those around you are struggling, will you take over or offer a hand? Will you run too fast and too far ahead so those behind you canāt follow?
Itās always an honor to lead you men. Iāll try to do better next time.
I enjoy Qing a workout. Itās definitely a different energy in the middle of the circle! That being said, Iāve always avoided Crazy Ivan and Captain Caveman because the prospect of standing in a circle with no safety net (ability to run if you need extra stuff) has always been a little intimidating. So, I decided Iād pick up the Q at Caveman today because doing hard things you are intimidated by makes you better! If I can plan and pull off a Q then so can you!
EC: Dawgpound, Dumbo, Emeril, Quiver
FNGs: Not today!
Warm Up: Stretching and mobility exercises.
The Workout: 6 rounds of tabata with 45 seconds on and 15 seconds of rest. 6 exercises per round – Ballistic Curl, Mixed Grip Front Press Squat, Bow Draw, Plank to Angled Mace, Single Side High Hinge Row, Midget Cookie Pouch.
Mary: IC x15: LBC, Homer to Marge, American Hammer, Low Slow Flutter. We ended with some downward dog and pigeon pose.
Announcements: HSFC rescheduled for this Saturday.
T-Claps (Recognition): All you men getting after it today!
Prayer: anxiety, family of 4yo dealing with loss.
YHC took us out. Itās always an honor to lead you men. Iāll try to do better next time!
FNGs: None
EC: Emeril, Dahmer
Warm Up: Short jog, SSH, Imperial Walker, Fazio Arm Circles, Spinal Rotations
The Workout:
5 Drills
40 Seconds On/20 Seconds off – circuit
Counter Squat (halfway through rotate hands)
Level 1) Normal squat with curl
Level 2) Squat and then push bar out (bar is sideways not up and down)
Deadlift to Row (halfway through rotate hands) Chest proud
Level 1) Bend over and do row hands at each end of bar. Row and then stand up
Level 2) Bend over and do row ball hand in middle. Row and then stand up
Level 3) Back ankle up (Staggered stance) Ball is on side where ankle is up
Paddle Swing:
Level 1) Paddle by side with back lunge
Level 2) Lunge back paddle up in air
Ballistic Curl
Level 1) Normal curl mace horizontal
Level 2) Tilt bar down
Level 3) Rotate bar straight up and hold before moving into level 2 finish
Sumo Squat Counter Balance(halfway through rotate hands):
Level 1) Normal Sumo Squat
2) Sumo Squat push bar out front
Mary: Stretching
Announcements: Still need PAX for Saturday 10/10 at Food Bank.Ā May rain and if it does we will reschedule.
T-Claps (Recognition): Dawgpound because he runs Captain Caveman with music and knows how to properly set up the Tabata so it doesn’t end after 7 minutes.
Prayer: Hightower the police office killed in the line of duty in Myrtle
EC: Skidmark, Full House, UTI & YHC
Warm Up: Mosey to the ramp and go up backwards with 10 merkins in the middle. PAX Circled up outside the bathroom trailers for SSH x25. We were going to SSH until Full House came out of the potty, lucky for the PAX he came out after only 6.Ā Continued to mosey around the Ting loop with periodic stops for IW x10, HB x10, Buttkickers, Karaoke, FAC x10 fwd and x10 rev, Seal Claps x10, Overhead Claps x10 and john Qsac to stop sign.
The Workout: Catch me if you can Indian Runs in 2 groups of 4 around Ting Loop. First Loop the back runner did 1 Burpee. Second Loop 2 Burpees. Third Loop 3 burpees and Fourth loop 4 burpees.Ā During our second loop @ Dumbo decided he needed to use the facilities. So Pax stood outside the trailer and did SSH until he came out (55 in cadence)
Closed out the workout with Suicide Burpees on the ramp
Mary: Various stretching
Announcements: Food Cuboard opportunities starting up this Saturday. Sign up to help our community, they need us!
T-Claps (Recognition): Bondo for killing it this morning! I hope when I am #respect 59 I can keep up with a bunch of 30yr olds playing catch me if you can.
Prayer: All those battling Covid, including our Leader of the Free Nation.
FNGs: None
Warm Up: Mosey to Church Parking lot. Asked the PAX what the Mission statement is for F3.Ā We had a couple correct answers so we only had 5 burpees. SSH I/C 15 Std, Double Time I/C 15, Smurf Jacks I/C 15. Sir Fazio Arm circles. 10 I/C small to large. Repeat reverse. OH Claps, Michael Phelps, Seal Claps OYO. Good Mornings I/C 10 slow.
The Workout: Divide into 2 Teams, Half got rocks.Ā Cones set up at varying distances with a 15lbs, 25lbs, 40lbs. PAX had to John Cusak the weight to area behind last cone. Run back throw the frisbee to other team member. Finish same exercise through all three cones. Each a little farther apart. Rd 1 > frisbee drops were 2, 4 & 6 reps. Depending upon cone location. While Frisbee was thrown all remaining PAX did various Exicons and alternated between the groups. I/C was set at 15. We rotated rocks 1/2 way through.Ā After Round 1 we had only done 14 burpees. Lots of great throws and catches. Rd. 2 > we repeated same set up but frisbee drops were set at 5, 10, 15… Ended up with another 60 burpees after the last round. 84 burpees in total. Not everyone finishedĀ but we came close.
Mary:Ā In workout
Announcements:Ā Watch Social Dilemma on Netflix, Dumbo needs some help for HS 3rd F drive, Deadbolt Qing next week.Ā Dumbo Shared his WHY.Ā (Who he is, How he got here and whY he is a HIM in F3)
T-Claps (Recognition): All pax had to say a praise and a prayer.Ā Family, leaders, Relationships, Jobs, Jesters, Friend’s House,
Prayer:Ā YHC short close after the Praise and Prayer.