Emeril – Page 43 – F3 South Wake

Upper Body Kettlebell to keep those legs fresh

November 2, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Buford, Chips, Dauber, Dawgpound, Dumbo, Emeril

Warm Up:

Quick lap around the soccer fields
Side Straddle Hops
Fazio Arm Circles
Cotten Pickers
Good Mornings
Right Leg over Left; Left Over Right; Repeat
Right Arm Across
Right Arm Tricep Stretch
Left Arm Across
Left Arm Tricep Stretch

The Workout:

2 Rounds of the following
20 Wonder Bras
20 Bent Over Row Each Arm
20 Upright Row
20 Bicep Curls
20 Tricep Extensions
10 Bottom Ups Presses
20 Chest Squeezes
20 Bus Drivers
20 Worse Thing for your Shoulders (Kettle Bell Straight Arm Raises)
20 Chest Press Each Arm
20 Seated Shoulder Press
20 Midget 4 Life Love Handles

Mary:

Table Top Pose into Cat Cow Poses
Downward Dog Walking out the feet
Right Leg Pigeon Pose
Back into Downward Dog
Left Leg Pigeon Pose
Back into Downward Dog
Right Leg Half Moon Pose
Back into Downward Dog
Left Leg Half Moon Pose
Back into Downward Dog
Happy Baby Pose
Flat on Back Knees Together Feet on the ground Alternate to right and left
Seated Twist
Butterfly Stretch

Announcements:

Preview Run tomorrow for Holly Springs Half Marathon
Holly Springs Half Marathon 2 weeks away

Prayer:

State Trooper who had a heart attack last night
All service folks who put their lives on the line for us
Crablegs and his family

Democracy Rules

October 31, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Blue Hen, Brony, Chips, Dawgpound, Emeril, Lipstick, Moby, Pablo, Peak Week, Psi, Roger Roger, Skidmark, Slide Rule, Straight Cash

Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.

YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s

Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating

Nutcracker 10/30

October 30, 2018/in Nutcracker /QIC: Breach
PAX: Blue Hen, Breach, Brony, Buford, Da Business, Emeril, Flanigan, Forceps, Moby, Norm, R22

Pax of 10 showed up for some fun in the cold

Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby

Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops

The Workout: Partner up for stations.

Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.

Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.

Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s

Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions

Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.

break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys

Mary: Carry all the gear back to Breach’s truck

Announcements: Midget looking for some runners for a run in downtown on Sun

Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.

Threesome

October 29, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt

18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

U Turn BB

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

Southern Rock

October 26, 2018/in Crazy Ivan /QIC: Dawgpound
PAX: Buford, Chips, Dawgpound, Emeril, Peeping Tom

Kettbells and stretching happened

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

I said to do this but I meant for you to do that

October 25, 2018/in Disney /QIC: Emeril
PAX: BackPage, Chips, Crab Legs, Dawgpound, Emeril, Farva, Forceps, Lipton, M4L, Orphan, Pablo, Peeping Tom, Puddles, Warbucks, Yogurt

Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s. Bottom of the parking lot do x1 Merkin. Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs. Still in teams of 3. 1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat

Sharknado – I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

The Shirtless Wonder Strikes Again

October 24, 2018/in Running 4 the John /QIC: UTI
PAX: 187, Blue Hen, Chips, Dawgpound, Deadbolt, Emeril, Lipstick, Skidmark, Slide Rule, UTI

Warm Up: 15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q… So a new exercise was born. You may have guessed how this works. Fozio arm circles while you good morning). People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout: Crossway!!! Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements: Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer: Wolfie and his mom. Continued plans for support, see M4L

Amazon Has Compression Pants

October 22, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Brony, Buford, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Nemo, Pablo, Pac-Man, Pikachu, Pilgrim, Skidmark, Slide Rule, UTI

Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

Like a Virgin

October 18, 2018/in Paradise City /QIC: Dawgpound
PAX: Blue Hen, Breach, Brony, Buford, Chips, Dawgpound, Dumbo, Emeril, Java, Lipstick, Lucky Charms, M4L, Nemo, OCR, Pablo, Pac-Man, Shredder, The Natural, UTI, Warbucks, Yogurt

Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips; Group B did Plank, Right arm up, Left arm up; Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips; Group B did Plank, Right arm up, Left arm up; Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place. The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

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