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Is this just a warm up?

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Downtown Train has been an interesting AO, never know what to expect.  This week YHC rolled up for EC and headed out solo at 0506 for 2.2 miles to Womble and the long way back.  As I rolled back in the lot I saw a few cars including an overloaded clown car from 12 Oaks.  One consistent part of DT as been that guys show up and just want to put in the work and have a strong start to their week.  Here’s another DT disclaimer, my company has tagged the F3 site as high risk because they think it is associated with gambling, so I am not able to do my BB when I hit the office.  Thing is, by the end of the day it’s a given if I did not record name-o-rama I will forget a couple #HIM.  We had 9 this morning and if I failed to tag you let me know so I can update and give credit where credit is due.

FNGs: None today
Warm Up: On the jog around the big block and circle up in start lot. ICx15 Good Mornings/Daisy Pickers/Goof Balls. Did a couple rounds. On the jog to the back lot traffic circle for arm stretches.
The Workout: Jog down library hill to the pool lot for a few sets of LBC/6 hold/low slow flutters without rest.  Wash, rinse repeat a few times. On the jog back up library hill and over to what is now known as “Craigslist Corner” aka the side lot by the book drop where we usually see a few suspicious passing vehicles.  Each set up in a parking spot and we did ICx20 Mt Cllimbers/SSH/Tempo Merkins.  Wash, rinse repeat for 3 full sets and those tempo merkins were hurting.  On the jog back to start we circled up for a Fazio Arm Circle burnout with 3 sets doing ICx15 forward – 10 count hold – ICx15 reverse.
Mary:  2 full rounds of plank-o-rama as the 1st time around did not seem to stick with the “plank” part of the plan.
Announcements: Safety training Thu night – chip in batteries or detectors, Dad’s Camp registration is now live, for real
T-Claps (Recognition): Great to meet Abe, who has posted at Cletus the past couple weeks and joined us for DT this morning – strong work today
Prayer: Continued prayers for Moby, his Dad and family, the rest were unspoken and YHC took us out

Doubled Down on the Stack Em Up

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Warm Up: Quick mosey around the parking lot

SSH x 25   ( cadence may need some work according to the mumble chatter)

Moroccan nightclub x 10

Sir Fasio arm circles x 10 forward and 10 reverse

Daisy Pickers x 10

Imperial walkers x 10

Hillbillies x 10

The Workout:

Stack ’em up Suicides drills

Burpees x 5 & Diamond Merks x 10 to start

Burpees x 5 & Diamond Merks x 10 at first station

Burpees x 5 & Diamond Merks x 10 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station

Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home

Mary: Ring around the Mary

Peter Parker’s x 10

Merks x 10

Mountain Climbers x 10

Carolina Dry docks x 10

Shoulder taps x 10

Windshield wipers x 10

Sideways plank crunches left x 10

Sideways plank crunches right x 10

Homer to Marge x 10

Left leg up, bridge rise x 10

Right leg up, bridge rise x 10

Burpees x 10

Pickle pounders x 10

Announcements:

Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):

Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:

Crablegs and his trial opportunity today

Moby’s dad

Shredder and his recovery

Keep the Change

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2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.

1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome.  He is looking for some of our run workouts so let’s get him out to U Turn

Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 –  count plank – 5 count merkins – 5 count plank and recover on a 10 count.  Upped our game on 3rd round and went to 10s.  When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs.  This is a variation of the Jack Webb that adds my beloved SSH.  1:3:5 merkins:air press:SSH (IC).  Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.

Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer

Strong Pax, Agility Ladder and Burpee-Beat-down

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Warm Up:

Moseyed around the parking lot

Side Strattle Hop x 25

Slow count Imperial Walkers x 15

Slow Count Hillbillies x 15

Slow Count Daisy Pickers x 15

Sir Fazio Arm Circles x 10  and back x 10

Good Mornings x 10

The Workout:

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Blue-devils x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Monkey-Humpers x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Reverse LBC x 50, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Merks x 10 & Burpees x 5, plank hold

Agility ladder quick step, slalom through cones, sprint to gate, run back to start and then Squats x 50 & Burpees x 5

Pick up ladders/cones and Mosey back to start
Mary:

Captain Thor 5+1 up to 10+5 (american hammers + big boy sit up)

Pickle Pounders x 15
Announcements:

Welcome FNG ” 3rd Cousin” Tim

Sliderule gave inspiration talk on Qsource topic of the week “Shield lock”. F3 is more than a work out, develop deeper relationships the guy next to you. Lean on your F3 brothers, reach out when you are in need, lift up a brother and keep each other accountable.

This Saturday @ 9 am, Southwake 2.0 workout @ Womble

See Slack “announcements”
Prayer:

Moby’s dad had to go back into surgery. Pray for him and his medical team.

Shredder & Crablegs

 

Buck Furpees

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21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Curls for the Girls

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2 for EC Nemo and Maybeline on a new 2+ mile route to avoid construction on HS Road.  Ran to Womble, around soccer fields, back to start with a little extra to get over .

Warm Up: Jog 0.4 mile around the block and back. Circle up for some of the regulars.
The Workout: Set up in a line for some station curl work. 4 weight stations – 20lb kettle curl – 25 lb right arm curl – 25 lb left arm curl – 35 lb kettle curl. Started in a line and as we worked through we did a set of 12 count, and before you got the first curl, and between each set of curls, did a 12 count of merkins along with the 12 rep curl sets.  Did this until each had done each of he 4 curl sets 1x, recover on the jog. Repeated but this time the exercise offset of curls was squats, recovered on the jog, then last round was LBCs. Each PAX got to do each of the 4 curls 3 full sets. Had a few extra mins so we knocked out some bear crawls.
Mary: Quick set homer to marge, low slows, hammers
Announcements: See slack
Prayer: Recognized spoken and unspoken, YHC took us out

Recover on the Mosey

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13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

The Few, The Brave, The Nutcrackers…

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It was a cold and dark morning with temps in the mid 30’s which apparently led some to enjoy the fartsack rather than tread out into the gloom. As a result numbers were a bit lighter than normal. A fact that was being discussed as two more PAX graced the parking lot with their presence just in time for a mosey around to the basketball court where our warmup ensued.
Incidentally YHC and PAX who were nearby were nearly ensnared during said mosey by some kind of metal wiring protruding into the sidewalk. An entirely unsuitable situation for an elementary school responsible for the safety of children. A strongly worded letter may be in order. The situation notwithstanding, we proceeded…

Warm Up:

Good Mornings x10 IC
SSH x 20 IC
Daisy Pickers x 15 IC
Sir Fazio Arm Circles –  x 10 forward/ x 10 backward IC
Moroccan Night clubs x 15 IC
Windmills x 10 IC

The Workout:

We started by partnering up in preparation for what was soon to be revealed as one of Moby’s least favorite exercises: the wheelbarrow. Partner 1 was in the horizontal position on the way down to a previously designated turnaround point where prior to switching places, partners did 10 Hand Clap Merkins, returned to the starting point via the wheelbarrow and completed another 10 Hand Clap Merkins.
R&R substituting 10 Squats for Hand Clap Merkins – which was a welcome change of pace.
We stayed in the same location for the next challenge: a classic Dora with the same partners…
Merkins x 100
LBC’s x 200
Squats x 400
Partner 1 chipped away at the above exercises while partner 2 ran to a designated point (about 100 yards) and upon returning switched places until all reps were complete.
Mosey to the rock/ brick pile to grab a cinder block. Partners lined up with their blocks on either side of the divider in the parking lot.
Round 1 = 10 reps: Partner 1 did Curls for the girls (IC); Partner 2 did Wonder Bras; Partners left their block in place and then ran around the divider to the other partner’s block – Partner 1 then did Wonder Bras and Partner 2 did Curls for the Girls.
Round 2 proceeded in the same fashion increasing reps to 15.
Round 3 – you guessed it – same thing but added another 5 reps for a total of 20.
Return the bricks and mosey to the front parking lot just in time for Mary…

Mary:

Low slow flutters x15
Freddie Mercuries x15
Plank Jacks x15
Homer to Marge x15
Pickle Pounders x15

Announcements:

  • Details to follow via Slack & FB.
  • Q school this Thursday at Womble Park (details on Slack/FB)
  • Yard Work this Sat. at Crab Legs’ house
  • Other announcements online

Prayer:

  • Shredder
  • Crab Legs
  • Cupid traveling for work
YHC took us out with prayer.
I hope everyone got their money’s worth and got at least a little stronger for being there.
Thanks for the honor of leading you this morning. Looking forward to next week…

Wrightsville Recovery Friendly BLOCKWORK

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Warm Up:

11 PAX Got Stronger @Nutcracker Today

Quick Mosey

25 count SSH

15 count Hillbillies

15 Count Imperial Walkers

15 count Windmills

15 count Daisy Pickers

20 count Seal Claps

20 count T-claps

20 count Sir Fasio Arm circles
The Workout: 4 Station cement blocks

Station 1: 15 Irkins, 15 Derkins, 15 Dips. Bear crawl to Station 2

Station 2: 15 Lion Kings and 15 Wonder Bras. Butt kickers to Station 3

Station 3: Colt 45’s & 15 Briefcase lifts on  both sides. Sumo Squats to Station 4

Station 4: 15 Block-a-docks & 10 Louganis. High Knees back to Station 1.

Rinse and Repeat
Mary:

20 Box Cutters

20 Plank Jacks

6 rounds of Captain Thor(or thereabouts)

20 Crab Cakes

15 Homer to Marge

15 Pickle Pounders

Announcements: Check Slack and Facebook
Prayer: Crablegs, Moby’s Dad,  Shredder and Buford

R4TJ – Staying Right 4 Wrightsville, Through Science!

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Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk.  We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)

The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall.  Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race.  DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run.  Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.

Mary: On return to Ting, slow back to jogging pace and turn for the 6.  Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace.  As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville.  It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have…  OK in a training run but it could mess me up on race day.

Announcements:

Wrightsville!

Prayer:

  • Continued prayers for the Courtine family.
    • The family has asked that donations be made here in their son’s honor https://donatenow.networkforgood.org/1443146
  • Prayers for Lipstick’s mother-in-law and their whole family as she goes in for surgery this week.
  • For all of our runners this weekend.  That they stay injury-free and stay safe as the celebrate post race.