At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.
FNGs: Welcome Side Piece, Smokey, and Swanson!
Warm Up: SSH x20, mountain climbers x20, good mornings x20
The Workout:
110+ flights of stairs.
The music was fantastic choice this week. I have already been contacted by numerous Pax for the playlist so here it is:
EC: Chips (I think), Mookie, Pablo, Buford, Particle Board, Katniss
Yoga EC: Dauber Emeril Dawgpound
FNGs: Maybe next time
Warm Up:
Side Straddle Hops
Imperial Walkers
Hillbillies
Fazio Arm Circles
Good Mornings
Frankenstien Kicks
High Knee Pull
The Workout:
At this point a challenge was laid. If all the pax could do two minutes of Low Plank with see saw then we can remove one exercise from the circuit.
Well we all failed. It was then modify for the last 30 seconds. I think we failed again, but I was feeling generous. The pax decided on no Turkish Getups.
At the end of this round the exercise was Mountain climbers. Like the ones we did in high school where the foot moving forward actually touches the ground. Though looking at this video that isn’t what see is doing. I guess I was taught incorrectly in school.
When doing it the Dawgpound way it makes the exercise a bit harder. Well we failed here too. Couldn’t muster two minutes. I was though feeling generous again. The pax decide on no Mickey Mouse pushups. I don’t know why they didn’t choice Turkish Getups again.
Mary:
Mini Turkish Getups
LBCs
Homer to Marge
Some Yoga stretching
Have a nice Day
Announcements:
Paradise City Fitness challenge
October 12th Family Picnic
T-Claps (Recognition):
Prayer:
All Pax in recovering from BRR and Stair climb.
Thirteen men showed up for some ab work at Purple Cobra. Thanks for the strong effort!
EC: Dawgpound, Maybelline, Warbucks, Shamwow, Emeril, Dumbo, UTI, Redenbacher
Warm Up: Lap around building, 5 burpees OYO, SSHs, daisy pickers, 20 plank jacks on your own, merkins x 15, fazio arm circles forward/backward/forward/backward, 8 burpees OYO.
The Workout: Mosey over to adjacent shopping center, bottom of steep hill. Partnered up for Dora. One partner did AMRAP of exercise while other partner ran up hill.
Exercises: 200 dying cockroaches, 400 American Hammers, 600 LBCs.
Mosey back to start for Mary.
Mary: 5 burpees OYO, plank hold for 10 count from each PAX, following exercises all in cadence: LBCs x 40, Freddie Mercury’s x 40, Dying Cockroaches x 40, Freddie Mercury’s x 40, LBCs x 25, Homer to Marge x 25, LBC’s x 25
Announcements: 9/11 stair climb tomorrow, Convergence lunch this Friday 9/13, South Wake picnic 10/12
T-Claps (Recognition): BRR guys for getting out there and getting the legs moving (UTI, Emeril, Dawgound, Sham Wow, Warbucks, Dumbo)!
Prayer: Injured PAX
FNGs: None
Warm Up: There was some stretching and some sick burns being batted about between Peeping Tom and Lipstick. These two…
The Workout: AKA 1st F – A 3.5 mile fellowship run that had been piloted by Peeping Tom (or PT as some like to call him). People that live along this route may want to consider their current security and window covering situation as Tom has repeated this path a few times now 🙂 We proceeded along the red line in the image. For the first mile there was some continued back and forth between PT and Lipstick followed by some mumblechatter about how much we were all suffering. All of our food choices were poor leading up to this 7:15pm run. With heavy stomachs and some cautious moments we pressed on.
About a quarter of the way down to Crossway portion of our run Lipstick happened upon a favorite hill of his – Creekvista Dr I believe it’s called. You may remember it from a previous R4TJ that he Q’d. He lead the charge off the red lined path down said hill, Pikachu followed, PT, Cupid, and YHC shrugged and proceeded down the pre-agreed course. There were still 2 Fs to tackle this evening and we have plenty hills awaiting us for BRR. As we neared HomeGrown Pizza, Pikachu caught us and soon after that Lipstick. And now, a word from our sponsor… HomeGrown Pizza, Official Sponsor of the F3 SouthWake BRR 6-man team
Mary: Let’s steal this section for the 2nd F portion of our evening. The runners returned from their 1st F to commence 2nd F which started in the Parking Lot as we discussed the merits of running/not running the week leading up to BRR. As we cooled off and YHC stopped sweating (sort of) we moved the conversation indoors and ordered some drinks. The 2nd F continued on until we transitioned into 3rd F. Which admittedly didn’t happen right at 8pm with the scheduled start of Q-Source. Pablo and our 3rd F Q Dumbo arrived and with the we extended 2nd F as we welcomed them to the table.
At some point we managed to get “serious” and start our 3rd F through Q-Source. The content this week was definitely conversation provoking and the PAX on-hand did a great job of teasing out the nuance of Exhortation. You see exhortation looks and feels alot like any other form of encouragement but there are some specific differences in terms of having experienced a challenge (or something pretty similar) before pushing someone else to overcome it or move through it. Empathy is key and avoiding the role of dictator is a must. Great leadership by Dumbo through the content. This guy is always on point.
If you guys arent Q-Sourcing, give it a shot one of these weeks. Dont worry about being behind or even if you havent read the current weeks content, it doesn’t matter. It’s worth-while just being in the room and thinking through these concepts week on week.
Announcements: Oct 12th Picnic, 9/11 stair climb
T-Claps (Recognition): Dumbo – moving us through QSource every week. Staying on top of the content and always keeping the conversation spirited and collaborative.
Prayer: Those in the path of the hurricane. BRR participants. Noah’s Ark and his wife Michelle
FNGs: Not Today
Warm Up: A few jokes were being thrown out as we huddled before the workout. YHC didn’t take them lightly, so we Mosey off for a quick 0.7 Mile loop. YHC wasn’t impressed with the effort on the run and called out 34 Burpees OYO to get things started! Circled up for SSH x34, Moroccan Night Clubs x17, hold squat for seal claps x17, right into Monkey Humpers x17. Mosey to back side of HT
The Workout: We continued where we left off yesterday with the shoulder burn and found some wall on the back of HT. People’s Chair until PAX brought it in. BTW hold for 10 seconds, shoulder tap BTW x10, hold BTW for 10 seconds and then shoulder tap BTW x10. We rinsed and repeated! Mosey over by car wash to find some rail. Erkins x17, Derkins x17 Dips x34, Rinse and Repeat. Next we mosey over to the Goodwill lot for some Empty Wheelbarrow Doracides. We got into groups of 3. 2 Pax did Empty Wheelbarrow suicides using 5 parking spots (Think of a crab walk wheelbarrow 🙂 ) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump)
Mary: Mary was given a nice 9 minutes this morning for some Abys work. We did various excercises from our six and plank position. We ended with American Hammers x17 and my favorite Diamond Merkins x17
Announcements: Picnic October 12, 9/11 Stairclimb 0545
T-Claps (Recognition): All Pax for dealing with YHC the last two days!
Prayer: Crablegs and his family, Noah’s Ark family and wife Michelle, Pacman, Emeril’s Family
Honor to lead the last two days Men! Looking forward to more
Lipstick
FNGs:
N/A
Warm Up:
To the song Get Low by Dillon Francis…
While song starts SSH X 10. As the song says get low gradually go into squat as low as you can go. Hold squat during … low… low… low…low. Some struggling here, but effort made. This may have caused some turtle heads, especially SlideRule. Back into SSH X 10, Morracon night clubs X 20, Plank jacks X 20. Repeat – As song says get low gradually go into squat as low as you can go Hold squat during …. Low… low ….. Low … low. SSH X 10, Morracon night clubs X 20, plank Jacks X 20.
The Workout:
Circle of Burpee Pain. Playlist was a preview of upcoming evolution of men and continued until everyone finished. (All along the Watchtower, Immigrant Song, Eye of the Tiger, Livin’ on a Prayer, Smells Like Teen Spirit, Everlong, Mo Money Mo Problems. )
55 – burpees in total with exercises in between.
10 burpees OYO, Plank Hold X 55 IC
9 burbees OYO, Freddie Mercury X 45 IC
8 burbees OYO, Plank Jacks X 40 IC
7 burbees OYO, Flutter kicks X 35
6 burbees OYO, Alternating Shoulder taps X 30
5 burbees OYO, Merkins X 25
4 burbees OYO, Diamond merkins X 20
3 burbees OYO, Slow low merkin X 15
2 burbees OYO, Spider merkins X 10
1 burbee OYO, Ranger Merkin X 5
With everyone winded the PAX transitioned into Evolution of man suicide run.
First up – Spiderman crawl – to first bush along the long parking lot beside the school. Sprint back and plank hold.
Next up – Bear crawl to second bush. Sprint back and plank hold.
Third round -Duck walk to third bush. Sprint back and plank hold.
Final round – Run to the last tree bush. Sprint back and plank hold.
Evolution of man and song concluded and the PAX formed an Indian Run with most with most winded at this point. The PAX made their way back to the cars for Mary. Along the way back a sighting of the bearded mystery man appeared. He very much looked like Bernie.
Mary:
Partner up and while listening to Roxanne by the Police the PAX did SSH’s for the entire song and with each “Roxanne” a partner Merkin Clab was executed.
One round of guantanamo’s followed by plank hold with each pax jumping over each PAX in the circle. To conclude a quick round of AH’s X 20, Boat Canoe’s X 20, and have a good day.
Everyone gave it what they had with minimal complaining. The Q had a request for limited running, but a little over a mile was clocked.
Announcements:
See Slack
Prayer:
Noah’s ark and Crablegs.
EC: 187, Axe, Dawgpound, Dumbo, Pablo
ECECEC: Pikachu
FNGs: None.
Warm Up: 10 x SSH, 10 x Good Mornings. Explained the route and off we go.
The Workout: Some running AOs refer to themselves as “BRR Friendly”….. R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! So…We got B.R.O.K.E.D.!!!
Mary: Not present.
Announcements: Labor Day Convergence AO…Lipstick has the Q. Check Slack and FB for more information
T-Claps (Recognition): Great work out there this morning everyone….Crossway is no joke and everyone was getting after it. Pikachu for getting in 20 miles this morning!
Prayer: Noah’s Ark and his family, Crablegs and his ALS summer tour, injured PAX, unspoken
It was an honor to lead!
FNGs: none
Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.
The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive. Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw. 1 minute seemed much longer for some of those exercises.
Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.
Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD. I will be heading back to Holly Springs after.
T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.
Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today
FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15, Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!
EC: Axe, Cowboy, Dawgpound, Dumbo
FNGs: not today
Warm Up: YHC showed up at 5:27, planted the flag, grabbed my light vest, and headed over to the group to get started. A quick glance at my Garmin showed 5:29. Lipstick got us started and turned it over to me as I entered the circle. Thanks Lipstick and sorry PAX for cutting it so close this morning.
All exercises in cadence
10 x SSH, 11 x Frankensteins, explained the route and off we go
The Workout: Turkey Leg was in play today. Good work by all PAX going strong through Crossway.
Mary: We circled up as remaining PAX came in and we all started to get a little light headed from the exhaust fumes coming out of the truck that one of the construction workers felt obligated to park right next to us and leave running. We relocated to a “fresh air” zone and circled up for CoT.
Announcements: Labor Day convergence workout. Lipstick has the Q.
T-Claps (Recognition): Lipstick for picking up the 6 all through the route.
Prayer: injured PAX, wounded soldiers, unspoken. YHC took us out.
