Warm Up: Dogpound led some Frankenstein’s, IW and HB’s
The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.
Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.
Great work gents. HSHM work is getting done.
On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.
EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop
Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.
Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops
The Workout: SURPRISE!!! We ran!!! Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway. Shredder enlightened us that we would be running fairly close to his house. I asked if he had a full coffee pot he might like to share. He chuckled and reminded us all that he had a John we could utilize if necessary. Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities. Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!). Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC). Tsk Tsk Fartsackers 😛
All in good fun gentleman – see you out there next week!
Mary: Sorry Mary… We’re pooped
Announcements:
Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense
CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating. Should be a good group of F3-ers there, come join us!
Prayer:
Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer. Shredder’s event will benefit her cause.
Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer. His wife is trying to get up to PA to support her. Keep them in your thoughts.
EC: Emeril, Chips, Skidmark
Warm Up:
Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings
The Workout:
Partner Up; One Rock per group
Partner A would run to the end of the short path and come back as Partner B would do the exercise. Then we Partners will switch.
Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings
Mary:
Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters
Announcements:
Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20
Prayer:
Crablegs
Clay
Brandon
In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”
Preview run this morning of the 1/2. Various distances. Good work men.
Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
EC Credit to Skidmark and Crosby
Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting
This may have been the first week with no pit-stops in route.
Announcements: U Turn will be from Ting at 630? Check back on web for final decision. Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer: Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday
21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.
Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.
Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.
The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.
Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.
Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.
Finish about 2.3 miles total.
Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.
Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?
“I’ll try yours if you try mine”
I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.
“I thought you were going to play duck duck goose”
Starbucks worker observing COT.
Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken
Warm Up: Butt Kickers, Skipping, High Knees, Carioca
The Workout: The now typical 4.7 mile route was taken
Turning right once we left Ting and went straight down Main/55. We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash. The bonus Port-o-John seemed to be alive with music. We soon realized it was just Lipstick taking his post in one of the many Johns on the route. Dude likes to sing, so naturally… shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting. There were some slight modifications near the end following a reverse of the typical Paradise City EC route. Extra miles, extra hills, extra FUN!!! 4.7+ miles of it!!!
Mary: We just ran 4.7+ miles… on to COT
Announcements: Quiet crew this morning on the announcement front.
Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer. The prognosis is days and he has asked for prayers for her and her family in these final days.
Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown. (Special appearance from Globo Gym’s founder White Goodman)
Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off! Warm up lap through the parking lot out onto Sunset Lake Rd. We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag. Circled up for the following exercises:
Hackeysack IC X 10
Moroccan Nightclubs IC x 10
Imperial Walkers IC x 15
Hillbillies IC x 15
Good Mornings IC x 10
(peak at Winkie)
Fazzio Arm Circles IC (10F, 10B)
The Workout: YHC said there would be a lot of upper body today…
Partner up
Wheelbarrow to the first island, switch to the next island
Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again
Jail break to the beginning
10 count break
Crab crawl to the first island
Bear crawl to the next island
Gorilla hop to the end
Mosey to the guardrail behind Jiffy Lube
Partner up again
Partner 1 – 10x Derkins/Erkins/Dips
Partner 2- Plank Jacks and Squats
Switch, rinse and repeat decreasing by 2 reps each time
Indian Run in front of the business past Average Joe’s gym, around the end to the right
Pause at the wall and partner up for the last time
Partner 1 – Balls to the Wall
Partner 2- SSH IC x 20
Switch, rinse and repeat doing 12 instead
Mosey back to the flag
Mary: Circled up and did the following exercises:
WWIIs
Homer to Marge
Burpees
Plank Hold
Announcements:
Neighbor 2 Neigbor breakfast/ 0700 tomorrow
Recovery month- support HT- today @ 1630
Carpex oddysey 10/20
South Wake Beer Mile – 10/13 @ CBC
Prayer: Chips took us out
Crab legs
Folks down towards the coast
