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Skipping to the John

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EC: Boy George and UTI grabbed 2 miles on the EC route (you may know it from Paradise City EC)

Warm Up: We went through some dynamic stretching starting with the very difficult and dreaded: WALK.  Walking away from the start of the run, we warmed the legs and made some space for some Butt Kicks, followed by Karaokes, SKIPPING!!!!, and finalized the warm-up with some lunges with a twist.  END WARM UP

The Workout: The main event was a modified and simplified running route.  There is this whole thing about not leaving the 6 behind or losing people or something…  😛

This week we turned 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 after the Car Wash.  A bonus Port-o-John was spotted which reassured us we were on the right route and that all was right with the world.  From here, this is where we basically be followed the return route of the Holly Springs Half Marathon the 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!!!

Announcements:  Derek Davis 5k this weekend, keep an eye out for Lipstick, 187, and the shovel flag.  A post will likely hit the Facebooks, F3 Camp is also still happening this weekend – spots still available,

Prayer: Brandon, friend of Peak Week and Roger Roger, was placed in a coma to overcome some of his injuries incurred from an accident on the water.  Chips mentioned a young boy Dawson that needed our prayers, he sustained a concussion and was under observation in the hospital.  I checked in with Chips tonight and it sounds like he is home and doing much better.

what do we call Huggies when he is old enough to drink??

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Tea Time weekly Murph.

Pax 4 – Deere, Skid Mark (aka the Miles Monster), Forceps and Huggies (plus Huggies mom for the last mile)….

Skid Mark & Huggies with 6miles EC (well done chaps) Deere a meer 1 Mile mosey

Warm Up:

1st Mile
The Workout:

100 Pull ups

200 Merkins

300 Squats

Mary:

2nd Mile
Announcements:

the usual…..
Prayer:

remembering 1 year since Crablegs was diagnosed with ALS.

A night at the races

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An intimate group of 8 converged under thunder and lightning for the weekly beatdown. As promised very little running.

Warm Up: Mosey to the rock pile to gather a rock of choice. Some heavier than others. Due to the minor probability of getting struck by lightning, the pax reconvened under the shelter. 25 SSH, 15 Cotton pickers, fozio arm circles forward and reverse, and hillbillies
The Workout: Rotated through 4 exercises all with rocks: Presses, Rows, Squats, WWII’s using a full deck of cards. 4 jokers randomly paced in the deck signified a shift around the circle to another rock.

Burpee bullring: One pax calls out another with a race to 5 Burpees. Loser runs to the flags. Pax around the outside doing SSH.

Bear crawl drag race: Partner up by ability and bear crawl drag race to the end of the pavilion. Loser does 10 merkins. Next round winner vs. winner and loser vs. loser with 15 merkins to the loser. Last 2 undefeated racers faced each other for bear crawl drag racing champion and loser doing 20 merkins. Losers bracket also paired up so each pack got three passes. Congrats to Earl Grey the bear crawl champ. Holding plank as you waited your turn.

Burpee bullring round II. Same as first but pax holding Squat

Mary: Merkin clock: 12-11-10-9-8-7-6-5-4-3-2-1
Announcements: August 29 fiver year anny. Derek Davis 5k 8/18.
Prayer: Darby with the loss of ankle biter, Nomad loss of sister along with tofu’s family.  Grief impacts us all differently.

Ground Pounder 8/4

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Pax of 7 got a little bit stronger today

Warm Up: Jog 1/2 way to Veterans Park and back. Circle up for 22 reps each of Side Straddle Hops, Imperial Walkers, Prisoner Squats, and Merkins.

The Workout: The main event consisted of a Tabata style workout with 30 secs of work and 10 sec of rest 2x through each of the following 4 sets of exercises.

Merkins, Mountian Climbers, Prisoner Squats, Squat Jacks

Walking Lunges, Inchworm Merkins, Lunge Jumps, Diamond Merkins

Jackknives, Boat pose, LBC’s, Boat canoes

Peter Parker Merkins, Chill Cut Plank, Bear Crawls, Plank Get-ups.

After each set pax would mosey around the baseball diamond and squat hold for the 6.

Mary: Around the world exercises of 10 reps each called out by pax members. Merkins, Ski Jump Planks, Freddie Mercuries, Wide grip Merkins, LBC’s and Imperial Walkers
Announcements: Holly Springs 1/2 marathon is getting closer to being sold out, get in now while the price is still low.
Prayer: Drapers nephew is in GA at the southeast regional little league tournament, prayers for his team to do well. Pikachu is traveling to NJ for his new job starting Mon, prayers for a safe journey and that his new position is what he expects.

The Ground Pounder

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5 PAX came out for GP (2 post U-Turn)

Memorable Quotes:

Chillcut planks are just Pickle Pounders without the pickle and the pounding.

Warm up:

10’s –  Good Mornings, Imperial Walkers, Hillbillies, Fuzzy Arm Circles,  Daisy Pickers, Merkins

The Workout

Mosey to Rock Pile – rotate rocks around circle between sets

  • 5 sets of 10’s – Curls,
  • 5 sets of 10’s Overhead Tri-press
  • 5 sets of 10’s Ground Pounders (Deep Squat w/ Overhead press)
  • 5 sets of 10’s Standard Press

While FNG dry heaves & recovers

10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge, windmills

Return Rocks to pile and mosey to playground

Aik’n Station:

  • Aik’n Legs –   15’s – Box Jumps, Lunges, High Knees, Split Jacks
  • Aik’n Belly -15 American Hammers, 20 ct 6 inches, 30 ct Chilcutts
  • Aik’n Arms – 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs – 20 Squats, 20 Step ups, 5 Star Jumps, 5 burpees, 15 Mnt Climbers

back to lot for COT/BOM

Welcome FNGs from Burlington, NC – Jumpman and Jurassic

Announcements:

CSAUP Greenville started an hour ago

Prayer Requests

Praise Pikachu starts new job in 9 days.  Prayers for those recovering from injuries, for Foghorn and his family.

Thank You

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A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

Lipstick Virgin Q at the Farm

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PAX: 187, Lucky Charms, Brony, Webex, Skidmark, Doc, Warbucks, PSI, Peeping Tom, UTI, Forceps, Axe, The Natural, Straight Cash, Cowboy, Pikachu, Yogurt, Lipstick, Crosby, Brexit

Warm Up: Nice 1 mile jog over to Sugg Farm for a change in scenery.  Circle up for SSH x32, Daisy Pickers x16, FAC x8 (Forward and Reverse) Count off 1’s and 2’s
The Workout: Mozy over to Heartbreak Hill and Soul Crusher.  1’s took Heartbreak and 2’s on Soul Crusher. Q called for 3 circuits of hill repeats with 10 burpees at the bottom and 10 diamond merkins at the top.  After 1 time thru, Q called for a modify of x2. (Credit to Pikachu & Lucky Charms for x3 to pick up the 6).   Pax took a nice 1 mile jog back to tennis courts for Mary
Mary: Pickle Pounders x16, Low Slow Flutters x10, Pickle Pounders x10, Low Slow Flutters x10, Diamond Merkins x10
Announcements: CSAUP tomorrow
Prayer: Warbucks family (Lost his son at 6 weeks of age, 2yrs ago today), PAX that are injured, Foghorns family as he lost his father yesterday

Proverbs 27:17  “As iron sharpens iron, so a man sharpens the countenance of his friend”

Men tend to keep things inside and this verse tells us though the power of being there for a friend.  Not only is their bonding that occurs but being there for a brother in Christ can uplift them, keep them accountable and makes them feel better.  Men need each other in the worst way and we tend to bottle things up and that leads to problems.  If you know someone you could reach out to, do so today!

U-Turn

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Warm Up: quick warm up of imperial walkers, hillbillies, good mornings
The Workout: 5 mile run
Mary:
Announcements:
Prayer: lots of prayers for f3 brothers

4 year F3 Anniversary at Cletus

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YHC hit the fartsack last night with an irritated eye.  I hoped that a good 5 hour nights sleep would cure this.  YHC woke a little early for Extra credit (4am) and right eye pain was killing me.  A quick trip to Harris Teeter to waste some money on eye drops that did nothing.  Well… I figured I was going to be in eye pain anyway – so why not take my mind off it with some total body pain.  I said screw it – lets post.

This morning, I was celebrating 4 years of F3.  It took about 18 months of emotional headlocking for Chase (Gnard Dogg) to convince me to try my first workout at Womble Park.  I will never forget this workout – Key West was my Q and I think Peak Week, Blue Hen, Moby, New Mexico and Howard were all there to name me.  I did not think I would make it through without quitting.  I remember doing a jacobs ladder with burpees in the baseball outfield.  This morning, I wanted to celebrate with one of my best memories of a hard ass workout.  The Bearway to heaven.

About 7-8 gathered for EC to hear me bitch about my eye.  None of that matters as 5:15a hit and we were off.  We did about 2 miles with many doing a little more as they circled back to get the 6 (YHC).  We had 187 and Skid Mark even join us AFTER their Murph (BEAST)

PAX:

Emeril, Deadbolt, Patch, Kid Cracker, Peak Week, Brony, R22, Peeping Tom, The Dawgpound, Mookie, 187, Butterfinger, M4L, Flannigan, Slide Rule, Foghorn, Skidmark, Pablo, Luck Charms, New Mexico, Yogi, Yogurt, Doc, Hasselhoff, Nemo, Cowboy, Beach, 8Bit, Lip Stick, Banana Seat, Da Business, Forceps, The Natural, Roger Roger, Noah’s Ark, Gump, Double D, LED, Fed Ex, POTS, PSI, Vespa, Red Pill

Warm Up:

Grab the official Southwake Shovel Flag (T Claps to Howard for making it and entrusting me with it) and head to the large field to circle up for warm ups.  We had WAAAAY more pax than I anticipated.  Someone ran by me an said – “were you planning on 40” – I remember thinking – I am barely hear and can barely see out of my right eye 🙂

Anyway – we circled up

  • SSH x 20
  • Good Mornings x 15
  • Standard Merkins x 20
  • Imperial + Hill Billy (10 each = 20)
  • 5 Burpee OYO
  • Fazio Arm Circles 10F 10R
  • Recover on the jog to the shelter by the soccer fields and bathrooms

The Workout:

THANG 1:  Pass the Pill

  • Count of by 2s to divide the pax into two groups
  • Indian Runs (clockwise and counter clockwise) around soccer field with back pax carrying a 25 pound weight as he runs to the front
  • Pax then carefully passes the weight to the back – man by man – repeat while indian running
  • We had 20+ in each group so it took nearly 1.75 laps to get it done.
  • Head to Hunt center field for next

THANG 2:  Bearway to Heaven

  • 40 pax in a line along the side line of soccer field
  • 7 cones set up about 20 feet apart
  • Bear crawl to 1st cone – 7 burpees – run back
  • Bear crawl to 2nd cone – 6 burpees – run back
  • Bear crawl to 3rd cone – 5 burpees – run back
  • Bear crawl to 4th cone – 4 burpees – run back
  • Bear crawl to 5th cone – 3 burpees – run back
  • Bear crawl to 6th cone – 2 burpees – run back
  • Bear crawl to 7th cone – 1 burpee – run back
  • Thanks to the pax for picking the 6 (me) up

Recover on the jog back to the flag for mary / COT

Mary:

  • LBC Ladder (in cadence)
    • 5, 10, 15, 20 – 20, 15, 10, 5)
  • Hand release Merkins x 10
  • we’re done!

Announcements:

Yogi mentioned pax member running 26 hours in honor of bing sober for 26 years

F3 Greenville is having a CSAUP “Sasquach” next weekend – real all about it here – http://www.f3enc.com/backblasts/csaup/2018-sasquatch-pre-blast/ – clown cars forming

Prayers:

Prayers for many pax including

  • Boy George M
  • Doube D Father – ailing health
  • Pablo’s 2.0 – out patient surgery
  • Crablegs
  • Rams (foot)
  • H1N1 (MCL/ACL)

Naked Moleskin:

Thanks to everyone for 4 of the best years of my life.  I never thought that I would get THIS much out of F3.

  • I feel I am in the best shape of my adult life
  • I’ve ran 4 half marathons
  • Made 100s of new true friends
  • Made great strides in my spiritual walk
  • Became a much better husband and father
  • Became a better leader at work
  • this list could go on…

Here’s to 4 more!

 

Pax of 27 @Paradise City for some 210’s

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PAX of 27 at Paradise City for some 210’s

@CHiPS, @Emeril, @Crosby, @Skidmark,@Turtle Man (2.0), @Peak Week, @Nemo, @Mookie, @Sting, @Foghorn, @PSI, @Hasselhoff, @Pablo, @Yogurt, @8-bit (2.0), @Breach, @Patch, @Shredder, @Lucky Charms, @Doc, @Obi Wan (2.0), @Brony, @Lipstick, @UTI, @Peeping Tom, @Forceps, @DawgPound

EC: CHiPS, Emeril, Crosby, Skidmark, Dawgpound, UTI, Mookie, Nemo, Lipstick, Peeping Tom, Webex, Pablo

Long warmup jog ~1 mile

½ mile jog with warmup exercises – Good Mornings, Windmills, Fazio Arm Circles, Stretches

The Workout:

21’s at the tennis courts

20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 – Merkins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20 – Squats

Total:  210 of each exercise

Jog to the guardrails – x30 dips

Mary:
x15 each LBC’s, Freddie Mercuries, Low slow flutter

Good Mornings, Windmills, Stretches to wrap it up

COT

Friday section 105 game at Salamanders

Anyone that’s planning to attend the csaup in Greenville on the 28th that may have a truck? Patch would like to go and wants to bring his friend Brandon, but we need help/space to haul his chariot

PRAYERS:

Forceps MIL Diane

Pablo’s son Donovan having surgery this week

PRAISE:

Crosby’s sons dad out of recovery.

Lipstick completed his first sprint Tri this past weekend

Scripture:

The tongue has the power of life and death, and those who love it will eat its fruit

“Complaining is contagious”

“Is what I’m about to say helpful?”

“Is it going to build up or tear down?”

“Is it going to benefit those who listen?”

“Am I talking to the person who can really help me?”