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Left turn Clyde

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FNGs: Not today

Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.

The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby.  I dropped the ball and am sorry for not keeping you guys on the route.

Mary:   🙁

Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.

T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.

Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend

Solid work this morning men.

YHC took us out. Always an honor to lead.

The Classic U

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FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had.  I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out

Lipstick Delegation Tour Day 1

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EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.

SSH x50

IW x15

Hil x15

Plank position: Hand Release Merkins x10

Mountain Climbers x10

At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member.  Day 1 UTI was choosen
The Workout:

Mosey to the rock pile and bring a rock back to the BBall courts.

On your six and air press x20

American Hammers x20

Overhead Press x20

Repeat x2

Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over.  Rocks returned

Mosey to the bottom of the ramp and split in two groups.

Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back

Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.

Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend

Enjoyed it, See you at the Nut

Jump Around!

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EC: 187, Axe, Skidmark

FNGs: Nope
Warm Up: Today was a Jump Rope theme. Each PAX was a handed a JR for the workout and we began…

Ran to bank parking lot circled up

JR -OYO

SSH -x20

JR – OYO

GM – x10

FAC – x10

JR – OYO

Seal Claps -x10

JR – OYO

 

The Workout: Mosey to loading dock and divided into 2 groups

Group 1 JR – OYO/ Group 2 BTTW x10 rinse/repeat

Group 1 People’s chair/ Group 2 each PAX picked up a 25 or 35 lb dumbbell and ran with it around jiffy lube. Rinse/repeat

Group 1 Hold plank/ Group 2 jog around jiffy lube no dumbbells rinse/repeat

Group 1 curls for girls with dumbells /Group 2 JR rinse/repeat

Mosey to hill for 7’s

Merkins at the bottom JR and the top

Head over to GCF parking lot for leg and core burn out with scooters.

Group 1 ran around jiffy lube/ group 2 rode scooter push or pull

Group 1 plank hold/ group 2 crab walk with feet on scooter

Group 1 JR/ group 2 seal crawl with feet on scooter

Around the world:

Pax huddled in a circle in crab walking position. We passed scooter to one another with feet only staying on position. switch/reverse

repeat in plank position and pass scooter with feet
Mary:LBC x20

Low slow flutter x20

Homer to Marge -x20
Announcements: HSHM this weekend. If you are not running come out and support
T-Claps (Recognition): Skidmark and all those who ran in Richmond this past weekend
Prayer: Quiver and his family

A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

MOMENTUM!

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Today’s runs were about maintaining momentum. With races 1 or 2 weeks away for most, PAX were logging miles at a target pace. Nine PAX rolled in from a 5-mile EC about 6 am. Cupid and I had discussed a 3-mile EC at Cletus the day before, but the extra couple of miles were too tempting, so he had joined them. Turns out Alpine joined them too while en route from home. Bernie too, who was following his duration program. Note that Lipstick had a working headlamp at this point. I finished up a 3-mile EC solo just before 6 am to find Dawgpound, Dumbo, and Abe ready to warm up.

EC = Pikachu, Skidmark, UTI, Double D, Lipstick, Martini, Cupid, Alpine, Bernie, Yogurt

ME = Above plus Abe, Dumbo, Dawgpound

Warm Up: Because most PAX were already warmed up, I focused on warming up those starting cold, literally and figuratively. SSH 25x, GM 10x, hammy stretches, running in place. The warm PAX waited patiently while we warmed up. Bernie joined us for a quick COT. I did all this quickly so everyone could maintain MOMENTUM.
The Workout: Before you knew it, we were off! All PAX chose the regular 6-mile route. Richmond group set their target pace. Alpine and I basically run the same pace, although it seems effortless for him and effortful for me. We circled back regularly to pick up the six.
Mary: Second F instead. I went out and picked up Martini. Apparently I didn’t do a very good job looping back to pick up everyone. Got a text from Lipstick asking me to look for his headlamp, which he left on UTI’s hood as they drove off. Nothing. Then, while driving out, I saw something in the road that looked like a dead possum. Oh no, roadkill right here in the shopping center. Oooooops, actually it was Lipstick’s missing headlamp, smashed to smithereeeeeeens. I shared the bad news. Bummer!
Announcements: Check your Facebooger or Slack for Frosty details
T-Claps (Recognition): Martini started training for HSHM months ago. He’s stuck to his plan and made tremendous “strides.” Way to go! Also, Abe has graduated from 3 miles runs to 5 mile runs. Good work!
Prayer: New family members

I can see clearly now…

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FNGs: Not today!

EC: Dumbo & Emeril

Warm Up: SSH, Imperial Walkers, Hillbillies, Bat Wings (Arm circles F/R, seal claps, overhead claps)

The Workout: Mosey through the dark to the abyss. The PAX were nervous to run through the dark based on the mumble chatter but YHC had a plan. Partner up at the top of the stairs. Partner 2 holds Partner 1’s legs. Partner 1 does 5 dirkins then Partner 2 does 5 squats. 3 sets of this and then switch positions. 2 complete rounds are done. Now I can see clearly for some stair work. Partner 1 goes down the stairs and back up while partner 2 does a plank exercise. 3 rounds are done with mountain climbers, plank jacks and plank hold. Indian run to the football stadium.

Starting at the entrance to the stadium, Russian dips followed by balls to the wall and then another round of Russian dips. YHC did this because Thang 1 didn’t take long enough and the PAX noticed! Next we did 3-4 loops on the stairs doing 5 burbees at the bottom of the stairs, 10 big boy sit ups at the top and 15 jump squats at the bottom of the second stairs. On the Indian run back to the flag we stopped for a set of people’s chair.

Mary: Each PAX called an exercise – Homer to Marge, floor wipers, LBC, Freddy Mercuries and something else I can’t remember

Announcements: Interwebs

T-Claps (Recognition):

Prayer: Bobby Dall and Pablo’s Mothers

It’s an honor to lead you men. I’ll try to do better next time.

Rarin’ to Go!

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FNGs: none
Warm Up: SSH, butt kickers, high knees and Frankensteins.
The Workout: YHC attempted to wrangle everyone for warmup. After warmup and a haphazard name-o-rama, it was apparent people were rarin’ to go. So YHC released the reins and PAX were off. A few PAX were running 5/5+ and finishing back at Starbucks while others continued across 55, up Library Hill to Pace Yourself’s grand opening.
Mary: Mary who?
Announcements:
T-Claps (Recognition): Emeril and Dumbo for pushing YHC, everyone for circling back for the six. Thanks HIM.
Draper for going for 26 miles!
Prayer:

Mumble Mumble Mumble

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I arrived and Pickachu and Skidmark where finishing up EC.  Instead of staying Skidmark need to go home and hit the john.  Understandable.  He did make it to 2nd F.  This morning the workout was a bit less intense.  Working more on developing muscle.   Therefore there was a lot of mumble chatter.   Like a lot.  I stalled sweet.  There was no Salty Dawg today.

EC: Skidmark, Pikachu
FNGs: Nope
Warm Up:

Quick lap around the lot then it was time for teaching

5 Series with three different versions

Halo Series

  • Halo Alt
  • Halo Alt Reverse Lunge
  • Halo Alt Reverse Lunge with rotation

Figure 8 — Working on keeping the back upright. The shoulders back with a proud chest

  • High Figure 8 with Squat
  • Figure 8 to Hold
  • Figure 8 to Hold Reverse Lunge

Bridge Press

  • Bridge Press
  • Alternating Bridge Press also known and Boobity to the Boobity
  • Crush Alternating Bridge Pres

Swing

  • Swing Bell against Belly
  • Two Handed Swing
  • One Handed Swing

Push Press

  • Two Handed Press
  • Single Arm Press
  • Single Arm Press Reverse Lunge

The Workout:

Tabata workout with 20 seconds one 10 seconds off for 8 rounds. 30 seconds off between series. You picked the version of each exercise. We did 8 rounds of the same exercise before moving to then next.

Mary:

E2K
Toe Taps
Homer to Marge
Toe Taps
E2K

Announcements:

Frosty December 7th
Christmas Party somewhere over the rainbow December 14th

T-Claps (Recognition):

Pikachu for completing the Fritter. The leader board has been updated

Prayer:

Fritter Favorites

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I got asked to Q Thunder.  I was excited for it is a zero run workout and I didn’t have Kettlebells.   It allowed us to do some rock work and create some new exercises.  I asked some of the Fritter boys what are their favorite Chest, Back and Leg exercises.  This set the agenda, but I did modify them.  I cannot say how much having accountability in F3 makes F3 easier and enjoyable.  About a year ago part of my shield lock formed without me knowing what a shield lock was.   A couple of us gravitated to each other looking for hard workouts and pushing each other and holding each other accountable.  Just like this Q things are easier when you have a group of guys to depend on.

FNGs:  None
Warm Up:

Jog to the rock pile and circled up
Good Mornings
Fazio Arm Circles
Hillbillies
Imperial Walkers

Grab two small rocks you can hold in each hand.  Partner up and head to the Amphitheater.

The Workout:

3 Rounds of the Emeril Flow:
10 Fruity Peebles (This is  new exercise.  Emeril said T Merkins.  This is a modification of T Merkins with the rocks.  Staring with the rocks next to you hands in a plank position go down for the push up.  Do a hand release and grab the rocks.  Extend your arms out to the side.  Bring them back in and extend them  forward, in front of your head.  Bring the rocks back to their starting place.  Finish the pushup.  That my friends is a Fruity Peebles   — New Exercise

10 Goblet Squat Press (Emeril said Jump Squats, but with my achilles I’m not doing them)
10 E2K each side

3 Rounds of the Dumbo Flow:
10 Broke Back Derkins
10 Cliffhangers (Go to the edge of the Amphitheater  have your upper body hang over the edge. Do a big boy sit up)  — New Exercise

3 Rounds of Pablo Flow:
10 Bulgarian Split Squats Each Leg
7 Mickey Mouse Push ups
15 LBC

3 Rounds Dawgpound Flow:
5 Each Leg Front to Back Lunge Holding the rocks
20 Alternating Chest Press in Bridge Pose
Batwing with Ralphies
Fazio Arm Circles Forward/Backward
Seal Claps
Overhead Claps
Ralphies

Mary:

Staying at the amphitheater:

2 Rounds of
Homer to Marge  (Dumbo Favorite)
Midget Cookie Pouches
Toe Taps

Jog to the rock pile

Circle up for some light stretching

Announcements:

The Frosty is a coming!!!   Mark your calendars December 7th

T-Claps (Recognition):

Prayer:

All pax health
All unspoken prayers