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Competing

/in /QIC:
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FNGs: None
Warm Up: Sir Fazio Arm Circles, overhead claps, seal claps, good mornings (1 extra for emeril), Imperial walkers, hillbillies, Michael Phelps
The Workout:
Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 2 burpees. Raced three rounds.
Exercise Group 1
5 burpees
10 Kettlebell Squats – Kettlebell held overhead in arm
15 Presses
20 Kettlebell Swings
Bear crawl

Q introduced/practice one round of exercises. Partner up. Pax raced to complete all exercises and get back to start. 1st partner back added 1 turkish getup. Raced three rounds.
Exercise Group 2
5 Turkish Get ups
10 Snatches
15 Overhead Extensions
20 Thrusters
Crabwalk

Audible exercise group 3
5 Absolution
20 Kettlebell clean
10 Kettlebell clean and press
6 Kettlebell clean, press, and reverse lunge
Duck walk
Did 2 rounds as a group

Mary: LBC’s, Low Slow Flutter, Homer to Marge, Pickle Pounders
Announcements: Ask Cupid about Disc golf course work with Holly Springs supposed to be this weekend.
T-Claps (Recognition):
Prayer: Marriages and Valentine’s Day, Our country, Thanks for F3.

Flest okkar hlupu hratt í dag

/in /QIC:
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EC: Shamwow

FNGs: None

Warm Up:

The Workout:  Dumbo ran this route awhile back, was a great day to run it again.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements:  Check Slack and FB

T-Claps (Recognition): PAX for picking up the 6 the whole route.

Prayer: Unspoken, PAX racing this weekend, anyone who is struggling

Rolling 14 Deep Through Holly Springs

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I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am.  I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather.  There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187).  For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F.  Man did we own those streets rolling 14 deep through Holly Springs.

FNGs: none today

Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins

The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.

Mary: no time today

Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm

T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME

Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt.  Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row

Staying Dry with Camp Gladiator

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FNGs: Not Today
Warm Up: Lateral Stretch, Spine Wrap, Spinal Rolls, Squat arm stretch, inch worm to runners pose, hand/wrist stretching
The Workout: 1st Circuit 45/15sec intervals 4 sets 1) Battle lunge 2) Loaded Beast 3) Merkin/row with mace in hand  2nd Circuit 45/15sec intervals 4 sets 1) 2 squat switch spots to dragon lunges with bow draw 2) Monkey Crawl 3) Windmill 3 reps each hand  Grand Finale: 3 straight minutes of 360 swings
Mary: Abby work
Announcements: Long Ass Run March 27th
T-Claps (Recognition): All who posted on this cold rainy/thundery Tuesday in January
Prayer: Pumpkin Spice friend Mike in ICU

Evolution of Man Race… Sort of…

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PAX: Lawn Dart, Bondo, Pikachu, Skidmark, UTI, Emeril, Full House, Dumbo, Lipstick, Snap
Warm Up: Mosey around the lower parking lot and head to the basketball courts for SSH, hillbillies, windmills, daisy pickers, Fazio, Frankensteins, and goofballs
The Workout:

Broke into teams and did two laps of modified scout runs.  Scout sprinted as far as he wanted and dropped down to do mountain climbers until the rest of the group caught up.

Did the evolution of human race in the lower parking lot.  Did an exercise from one row of parking space to the next.  The exercises were bear crawls, duck walks, lunges, hops, and run to the end.  As soon as you got to one end, a team member repeated the set of exercises coming back.  It was harder than I though it would be so the focus for most seemed to be just getting through it more than competing for speed.  It took longer than expected so the planned punishment for the losers never happened.

Instead, we finished the workout with 4 corners.  At each corner, we started the exercise and waited for the 6 to be in before doing another 10-count.  Exercises included balls to the wall, wall sit, and dips.

Mary: Emeril didn’t want to get wet so we did plank exercises until the bell: shoulder taps, one arm holds, mountain climbers, and nipplers.
Announcements: Something about upcoming Q’s?
Prayer:  Lipstick’s aunt passed away over the weekend, prayers for the whole family

There are plenty of not stupid people apparently…

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PAX: Steamboat, Buford, Dawgpound, Tetanus, Tush, 16 Bit, Pikachu, Wahoo, Koolaid, Spinman, Midget for Life, Moped, Emeril, Pipes, Super Spreader, Chaps, Dahmer, Pots, Pumpkin Spice, Wiggly, Snap

Apparently this one never published, was stuck in Drafts folder.  Oh well, better late than never.

Weather called for rain and cold this morning, Crazy Ivan was the only option with a roof over your head so I decided to make a call to divide the ranks into stupid and not stupid.  21 showed up so I guess there still hope for F3 South Wake.  Or maybe we’re just the weak ones…  Regardless, I was happy to work hard and stay dry this morning!

FNGs: None
Warm Up: Mosey around the lot and then SSH, Sir Fazio, Frankenstein, daisy pickers, windmills, and mountain climbers.
The Workout:

Stairs and Sharing: We partnered up and one Pax ran up the stairs while the other worked on curls for the girls, triceps extensions, squats, and LBCs with a twist.  Partners switched off until they had combined for 100 of each exercise.

Grumbling Legs: We went halfway down the parking lot with front lunges and finished the lot with side lunges.  Then came back halfway with side lunges the other way and finished it with back lunges.  It wasn’t a popular one especially since the kettlebells came with us.

Tabata: 30 secs on, 10 secs off.  3 sets of halos, figure 8s, deadlifts, and Midget love handles

Mary: Midget cookie pouches, boobity boobity with a 6″ hold, plank rows, pickle pounders and a 90 second plank with shoulder taps, nipplers, and mountain climbers mixed in.
Announcements: Monthly Challenge
Prayer: Fumunga just had surgery, and friends struggling with Covid.

Bulbasaur, the best starter

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The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Squirtle on the Track

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The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

Return to Crossway

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EC: Full House, Nemo, Shamwow!, Skidmark, UTI

FNGs: Not today

Warm Up: Everyone shows up ready to get after it at the John.

The Workout: It had been awhile since we went out and back on Crossway so I decided today was a great day to make our return.

Mary: MIA

Announcements: Wilmington Race has been postponed. Sorry to all PAX who have been training hard. The long ass run has been postponed as well to coincide with the adjusted marathon training. Check slack for details.

T-Claps (Recognition): Everyone for picking up the 6.

Prayer: Lipstick and Full House family, Unspoken, this country

YHC took us out. Always an honor to lead.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.