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Will It Go Round in Circles?

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Billy Preston knows what I’m talking about…

10 PAX showed for some repeat circles at R4TJ. YHC was honored to Q for the first time at the well known AO. Lots of habitual posters were not in attendance due to the high intense training going on for the HSHM. This workout will definitely help those running that race as we visualized the last qtr mile including THE RAMP. Today’s workout was intended to get the PAX running faster each lap while pushing harder each time up THE RAMP. The drizzle was very light throughout the workout until COT. Then the soaking began. Here’s a brief summary of how things went.

FNGs:

Warm Up:
Slow Mosey to bottom of ramp.
Leg stretches
Frankensteins
Mosey to top of ramp.
Calf stretches
Squatted side pulses

The Workout:
Loops from dumpster area near top left corner of loop across the back stretch, down to main road and then down to stop light. Circle back and left turn at the shoot for the close of the HSHM. At top of ramp (finish line) slow mosey back over to dumpster area. Goal is to cut off about 15 secs each loop for a total of 6 passes. Total distance was 5 miles for most and some PAX a lap or two less.

Somewhere around loop 4 we saw white truck leaving and this guy looked and sounded like Dumbo saying he had to leave. Not sure what happened there as YHC has never had a PAX member leave in the middle of a workout. Hope all is well.

Note to self: Beware of running with Yogurt and chatting. You will go a lot faster than intended.

Mary:
She’s still on vacation for this AO.

Announcements:
See Slack and FB

T-Claps (Recognition):
Redenbacher with solo EC run
Yogurt lead sprints in the rain up THE RAMP. Redenbacher joined him.

Prayer:
Unspoken

Good change of pace today! Lots of HIM pushing themselves to get faster. YHC was completely gasped as the garmin watch was stopped. Appreciate the opportunity to lead at R4TJ.

BS Out!

Do you like to run? Not really. Hmmmm

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YHC rolled into the parking lot to see Third Cousin waiting.   As we got out of our cars to stretch I asked him if he liked to run.  He said not really.   I told him we were running so get ready.
Rest of the crew showed up including Alpine who ran from his house to the workout.  As he typically also runs home I guess that counts for EC.  The only EC of the morning.  Might have been a good thing as a couple of us got 6 miles in at Paradise City yesterday and my goal was another 3 this morning.

FNGs: N/A

Warm Up: x10 SSH, x10 Good Mornings in the parking lot.  On the jog stop for x10 each way Fozzy Arm Circles.

The Workout:   Indian Run to Rovisys.  OTW stops for warmup exercises and Russian Dips.  At Rovisys partner up.   Partner A run up the hill around to the top of the ramp. Merkins waiting on your Partner B as they bear crawl up the ramp.  Once together x20 Jump Squats.   Partner A typewriter down the ramp on the railings.  Partner B run around to the bottom of the ramp. Merkins while you wait.
Partner A does bear crawl while Partner B does the run up the hill.   x20 Jump Squats when you meet.   Partner B does the typewriters while Partner A runs around to the bottom of the ramp.  x20 Jump Squats before Indian Run back to the school.  Stops on the way for x5 Yurpees, Derkins.

At the school partners run opposite direction at the circle in the front of the school.  When you meet x5 War Hammers.  Keep running, meet again x5 War Hammers.  Repeat x4, x4, x3, x3, x2, x2, x1, x1.

To the small wall in front of the school.  Step ups, Russian Dips, Derkins, Steps Ups, Urkins, T-Merkins

My watch showed 3.2 miles overall.

Mary:  LBC’s, Low Slow Flutter, War Hammers

Announcements:  Shield Lock Challenge 2020.  Dec 7 Frosty workout.  Dec 14 Christmas Party.  Ruck Nov 15th or 17th to collect food for Durham Homeless. Breach will post details on Slack.

T-Claps (Recognition): N/A

Prayer: None.  YHC took us out

We’re not coordinated enough for that

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FNGs: None – but return of cotter Sputnik from Raleigh who had been 2 years since his last post and now resides in the springs. Welcome back!

Warm Up:

Breakdancer x10 IC
Tappy taps x10 IC
Good morning x10 IC
Mosey lap around lot
Frankenstein kicks
But kickers

The Workout:

Circle up for pass the bell – 50lb bell gets passed around a tight circl with pax in squat hold. When the bell gets to you you overhead press it once. We went counter clock wise.

Parnter up based on kettle bell weight and mosey to the end of the parking lot with one bell per pair

Modified beep test
Start at end of lot
Partner 1 does KB swings
Partner 2 sprints to end of lot and back
Swap and repeat
First round – 80% max speed (your partner’s swings should give you a judgement on if you’re speeding up as we keep going)
5x Yurpees – thank Emeril for digging this one out of the exicon. It’s a burpee with a clap merkin at the bottom and two tuck jumps at the top instead of the jump clap

Repeato sprints – second round 90% speed
3x Yurpees
Plank hold IC x20
Third round – 100% speed

Circle up for pass the bell again – this time clock wise

Mosey down to amphitheater with one bell per pair (apparently some confusion here…..)
Drop bells on amphitheater and get into the grass for an experiment

Groups of 3 – barrel rolls while chopping feet. This went very poorly. Emeril almost took Dawgpound out at the knees in our group. Some groups were too chicken to get grass on them. Either way, this one can go away to never come back. As Dawgpound said later “we aren’t coordinated enough for that”.

Back into groups of 2
Partner 1 does bttw
Partner 2 does 10x turkish getups.
Swap and repeat. There was some modifying here to sets of 5 getups at a time. Modify as needed.

People’s chair while waiting for the six.

Repeato turkish getups and bttw going to 6 getups this time

Mosey back to parking lot with instructions to get the heart rate back down

Circle up for pass the bell – 2 loops both directions

Thunderstruck – side straddle hop during the song, burpee every time you hear thunder or thunderstruck
Mary:

All holds 10s
Plank
One arm up plank (once each arm)
One leg up plank (once each leg)
Same side arm and leg up (once each side)
Yoga
Runner’s pose
Pidgeon pose
HAND (Have A Nice Day)
Announcements:

See slack/FB.

New Kettlebell AO starting Monday in Fuquay – same site as Mutiny.
T-Claps (Recognition):

Sputnik for getting back into the gloom!
Prayer:

Scout’s family. Dauber’s daughter and all other HS seniors figuring out their path forward.

Alphabet Soup

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FNGs: Swiss Miss

Warm Up: Merkins, SSH, Imperial Walkers, Good Mornings

The Workout:  PAX jogged down from the tennis courts for a quick warmup in front of the amphitheater.  From there we took the amphitheater concrete for a name game workout.   This workout was one of my favorite Thunder workouts led by John Deere.  Small change was made to the workout in that for more popular letters I added an additional exercise so we didn’t over utilize one exercise.  We picked a PAX Member and then worked thru the exercises that spelt their name.  We made it thru all the PAX with some slight modification.  Only spelt Yellow for Yellow Cake and Midget for Midget for Life.

 

A– Choose your own Ab Exercise                               N-Nipplers or Nolan Ryan

B– Burpee or Balls to Wall                                          O-One Leg Burpee or OYO Exercise

C– Carolina Dry Dock or Chilly Jacks                       P-Patty Cake Merkin(team)

D- Derkin or Dips                                                          Q-Q Choice

E- E2K (Mary) or Escalator (stepups)                       R-Reverse Crunch or Russian Dips

F- Fire Drill or Flutter Kicks                                        S-SSH or Smurf Jacks

G-Goofball or Guantanamo                                         T-Turkish Get Up or T Merkin

H- Hand Release Merkin or Homer 2M                   U-Up Downs

I-Iron Hulk or Imperial Walker                                 V-Van Goghda

J-Jump Squat                                                                 W- War Hammer

K-KNerkin – Knuckler Merkin                                   X-X’s and O’s

L-LBFC’s                                                                         Y-Yurpee

M-Monkey Humpers or Mountain Climber            Z-Zombie Walk – Lunge Walk over long area

 

Mary:  We did core work throughout the workout and didn’t have any additional time for Mary.

Announcements: Same stuff we’ve announced all week and on slack

T-Claps (Recognition): N/A

Prayer: Family of girl that was hit by a car.  Some others that I forgot because i’m writing this 2 days later.

There’s a F3 name for that!

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EC: Emeril, Pablo, Pikachu, 187

FNGs: None

Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10

The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.

Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.

Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.

Mary: Up Downs

Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details

T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.

Prayer: Addiction, Transitions (Moving), Relationships.

Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.

Thanks for the opportunity to lead you men. I’ll try to do better next time!

Between Two Ferns with your host Chips

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Everyone seemed happy before the workout started. Folks where chatting. Once the workout started most of the mumble chatter died down. Except Chips continued to interview Pax for his local cable broadcast show Between Two Ferns. He got some great material. To not be out done Dumbo brought his own source of entertainment. Red beans and rice the night before packs a powerful punch in the morning.

EC: Dawgpound, Pablo, Buford, Sliderule, Blue Hen, Flanigan
FNGs: None… Bummer
Warm Up:

A jog to pick up the bricks. Yes they are still there.

Circle Up for the following exercises with the bricks
Side Straddle Hops
Bat Wing
Ralpies

The Workout:

Head to the wall for the following:

3 Rounds:
30 Count Balls to the wall
10 Count Squat hold bricks being held out
5 Count Left Leg Up
5 Count Squat hold
5 Count Right Leg Up
5 Count Squat hold

Head to the playground for the following:

3 Rounds
Split pax into two
Pax 1 Pull Ups
Pax 2 Squat Goblet Press — Timer 20 Reps. — Last round we added a bicep curl

Head to the flag pole for the following:

2 Rounds
Dipplers (Dirken Nipplers)
Dips
Lunge Bricks Overhead

Head to the grass area by the side parking lot for the following:

3 Rounds
Pax forms two lines facing each other. Hold Bricks straight out to create a sort of tunnel
Pax at one end BearCrawl between the pax to the other end

Head to the soccer field for the following:
Jack Web 1 Push up to 3 Shoulder press ratio with bricks up to 5
Squater Pyramid up to 15

Mary:

Head back to the flag pole for Mary:
Toe Taps
LBCs
Homer to Marge
Toe Taps
LBCs

Announcements:

Frosty December 7th.
Holiday party December 14th
Shield Lock challenge

T-Claps (Recognition):
Prayer:

Family involved in the Plane Crash
Families involved in the death of the 14 year old girl

Developing a Reputation

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17 Pax mosied at Paradise City for a high intensity bootcamp. The smell was ripe this morning as Pax set off for EC and continued to linger throughout the workout. Welcome back Kotter (Pilgrim). Special appearance by Roger Roger and his truck.

7 for EC: Lipstick (early or late I’m not sure but there was one pit stop), UTI, Emeril, Full House, Pablo, Warbucks, Skidmark, and Pikachu ran from home.

Q was informed he may be developing a reputation. 2nd Q in a row that has gone longer than 3 miles.

FNGs: I’ve been told my workouts may not be FNG appropriate and the SouthWake site may need to say high intensity bootcamp.
Warm Up: Small mosey lap and circle up for 10 cc SSH, 10 squats, 10 cc lunges, 10 merkins, 10 plank jacks, 10 WWIIs, and 10 American hammers
The Workout: Catch me if you can run around the complex. Partner 1 does 5 jump squats then catches Partner 2. I full lap. Went back for the 6 as Cowboy pulled a Lipstick.

3 man Indian Run from the bottom of the ramp across the parking lot to the stairs.

1 time down 7 SSH, return to start 7 SSH (not done in Cadence)

Next time 7 SSH, 7 squats

3rd round 7 SSH, 7 squats, 7 Lunges

4th time 7 SSH, 7 squats, 7 lunges, 7 merkins

5th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks

6th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s

7th round 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers

Get the 6 and everyone did 7 SSH, 7 squats, 7 lunges, 7 merkins, 7 plank jacks, 7 WWII’s, 7 American Hammers together

2 groups of Indian runs back around the complex to the start.

Mary: 4 minute plank hold with Peter Parkers and 1 arm up, 1 leg up.
Announcements: CSAUP in South Wake Dec 7. Pikachu and Mookie doing Insomnia run of 13 miles starting at 3:30 AM before U-Turn (WTF)
T-Claps (Recognition): Way to kind this morning Tetnus.
Prayer: Family and community of HS after young girl was killed last week.

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax

Is this even safe?

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EC: Pikachu, Coal Ash, Maybelline, Dawgpound, 187, Emeril, Dumbo, ShamWow! Axe M4L on the Ruck. Anyone else?

FNGs: Not today
Warm Up: Quick Mosey around the lot back to the flag, Windmills x10, 5 Burpees OYO… (Didn’t you advertise no burpees? Yes, yes I did.), Frankenstein x10, 4 Burpees, Hillbillies x10, 3 Burpees, Imperial Walkers x10, 2 Burpees, SSH x41, 1 Burpee. Let’s do this thing.
The Workout:

PAX lined up to form 2 lines of 7. Death March w/ the last runner dropping for 10 Merkins. Continued for 2 cycles which led us to the top of the road by the school.  From there, last in was Emeril and ShamWow! Where we broke for a return back to the closer lot on the right.

PAX found a space to line up side by side in a chill-cut. YHC indicated that first PAX start bunny hopping over and down the end of the line. Couldn’t start the next PAX until the previous found the end.  One cycle through.

Re-formed Death March with 5 Merkins and jail broke at the playground hill to the “bowl”.

At the bowl, YHC instructed same lines split in different directions. At the top of first hill Star Jumps x10, other hill Monkey Humpers x10. Continued until 40 count complete.

Mosey to the stairs. Squat hold for the 6.

YHC laid out the plan… First group of 7 would go down the stairs as Bear Crawl with 5 Merkins at each landing (overheard “Is this even safe?” as Pikachu darted down into the gloom) rinse and repeat back to the top. While waiting second group completed Star Jumps OYO. Switch.

Next all PAX down the stairs, return back up with Bunny Hops for each step.

Mosey back to the flag!

Mary: Squat hold for the 6 in. WWII x41, Freddy Mercury x41, Homer to Marge x10 + RL/LL, Have a ni- “we can’t not finish the last 11 right?”, Homer to Marge x11.
Announcements: 12/7 South Wake CSAUP…Details coming soon. 12/14 Holiday Party.
T-Claps (Recognition):
Prayer: Yesterday’s tragedy with 14 YO girl being struck in traffic. Unspoken. YHC took us out.

Everything else was spot on…

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After circling up and discussing the routes, I see a few PAX make a quick stop at the shovel flag to tear off a few squares from the standard issue R4TJ tp roll. There was a lot of mumblechatter at CoT about the number of “pitstops” that were made along the various routes. Nothing like a good run to get the body flowing..

EC: Lipstick, Pikachu, Redenbacher, UTI

FNGs: None, probably went to TBD for an easy workout.

Warm Up: YHC totally butchered the first exercise and started counting off SSH without letting PAX know what the exercise was….everything else was spot on.

All exercises in cadence, 15 X SSH, 15 X Daisy Pickers and off we go.

The Workout:

A few weeks ago, UTI suggested we add a 3 mile option at R4TJ. We have had a good turnout and it is great to see some new faces coming out to get some miles in. Keep up the good work men!

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

Mary: I hear they do that at TBD if you are interested…

Announcements: Picnic this weekend, sign up to bring something. Fill up the Q sheet – it was mentioned that the F3 standard is that the number of times you post a week is the number of times you should be the site Q each month. Peer led workouts is one of the core principles of F3.

T-Claps (Recognition): Great to see some more new faces to take advantage of the 3 mile option! Good work and excellent choice raising your standard and challenging yourself with a tough run (and not taking the easy route at Womble this morning).

Prayer:  Bernie and his family, UTI’s co-worker battling cancer, Cape Fear PAX that recently passed, unspoken

YHC took us out.