FNGs: n/a
Warm Up: Two laps around the track
The Workout:
14 PAX ran a modified workout from the Great Steve Prefontaine.
200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.
After 1600m run, go back and pick up the six.
2 minute rest and then repeat.
Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick
10 PAX at the start of Captain Caveman which is a bit more than typical. Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time. Thanks to Chaps for bringing him out. His second FNG in 2 weeks. Josh was curious why we worked out so early instead of 1pm. @Pikachu gave him the details. As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout. 10 Burpees for everyone for his tardiness.
FNGs: Josh Powell AKA Kool Aid. More on that to come in the announcements
Warm Up: Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back
The Workout:
20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage
20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage
10 clap merkins or normal merkins
2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back
Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches
8 minutes of stretching exercises
Announcements:
As we made our way around COT and got to our FNG he said his name, age and then said Green Tea. We asked why he said Green Tea and he said he thought we were all naming our favorite drink. Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout. We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name. @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid. So welcome Kool Aid to F3. I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.
Mulch sign up – if you haven’t done it yet give it a shot!
Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details
T-Claps (Recognition):
Prayer:
Kevin and Saddiq and for Josh’s family as the welcome a new baby
YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.
EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.
FNGs: None today
Warm Up:
0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:
Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.
YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!
We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.
We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.
This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.
At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.
Mary:
LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:
Mulch sign up – if you haven’t done it yet give it a shot!
Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):
Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:
YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.
Lots of HIM this morning putting in lots of work. There were a lot of guys getting in various lengths of EC. All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away. We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.
EC:
Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid
FNGs:
None
Warm Up:
SSH x15 IC
Butt Kickers x10 IC
High Knees x10 IC
Frankensteins x10 IC
Daisy Pickers x10 IC
The Workout:
Standard loops with lots of picking up of the six.
Mary:
Nothing formal but some dudes did some yoga after CoT
Announcements:
Mulch is still going on. Fill up the Qsheet. Be aware of your HCs, too many AOs this week were solo or only had two. If you’re planning on going give an HC so the Q can get an idea of who is going to be there. If you HC, actually go.
Qswap week coming up soon. More details will be coming.
T-Claps (Recognition):
Cupid finished his masters!
Prayer:
Praise for Cupid and also for Boy George who got an offer on his house. Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.
010000
FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.
YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.
Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device. 
Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.
3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye
Notable non EC: Lipstick
FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.
“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.
Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.
That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.
For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”
Finished with a 400m at Short Interval Pace
Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family
EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:
Circled up at the top of the parking deck.
Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch
The Workout:
10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg
Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.
Bow Draw Series
Uppercut Series
Squat Series
Mary:
Onnit 6 minute abs – Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows – Nice and Slow
10 Seconds Mountain Climbers – Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl
Announcements:
Mulch Sign Up
T-Claps (Recognition):
Prayer:
Unspoken prayers
EC: Emeril, Dawgpound, Cupid, 187, Skidmark
YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.
YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.
Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark
FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.
Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.
Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.
Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family
As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.
EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:
Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn
The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.
Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings
Next, we did Uppercuts as we walked to the elevator entrance of the building,
Circled up for the following:
20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead
Uppercuts to Osha
Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings
Lunge walk down to the corner of the parking deck
20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead
John Cussack with the Mace to the far corner
20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)
Mary:
Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans
Announcements:
Mulch Project
T-Claps (Recognition):
Prayer:
Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.
15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.
FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.
Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC
The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking
Black snake run to opposite parking lot
Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins
Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)
Mary:
She fartsacked
Announcements:
See slack, HS/FV Q swap coming in August
T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT
Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken
Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.
BS Out!