FNGs: None
Warm Up: Mosey to the bank on HS road. Leg swings and tiger claws in the drive thru
The Workout:
Mary: stretching and a lengthy conversation about pigeons
Announcements: Long Ass Run. Need a Q for Ivan next week
T-Claps (Recognition):
Prayer: job searches, weather today
FNGs:
None today 🙁
Warm Up:
SSH while waiting on the late arrivals – x15 IC
Good morning x10 IC
Mosey to the track
Daisy picker x10 IC
Warm up lap
Grab some fence – leg swings 8x front to back and side to side
Tiger claws x10
The Workout:
Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8×1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.
This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).
Mary:
Mosey back to the flag
Forward fold, leg stretches, butterfly demonstration courtesy of Full House
Announcements:
Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.
T-Claps (Recognition):
Lipstick and YHC (can you t-claps yourself?) for being on time this week
McNugget for getting out there despite injury restrictions – always good to see you bro
Skidmark and Cupid for getting after it while dealing with the side effects of the jab.
Red Chair for having our back as always.
Solid 2nd F today – always a highlight of my day.
Prayer:
COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.
Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.
Nemo and new hairstyle graced us with their presence while continuing to recover from Uwharrie. Many comparisons were drawn to Brad Pitt and Johnny Depp. Looking good Nemo.
Couple late guys too. You know who you are.
FNGs: None
Warm Up: About 1 mile warmup. Leg swings front to back and side to side, Tiger claws, A-skips, B-skips
The Workout: Prefontaine for 3 miles. 200 m at 5k pace, 200m at 10s slower (1:20mm). 2 400m at short interval pace, 400 recover in between
Mary: Stretching and it felt good
Announcements:
T-Claps (Recognition): Good to see Fumunga
Prayer: Fumunga’s co-worker, Fumunga on upcoming fatherhood. Pikachu and M
FNGs: none
PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:
Event 1: Dora at FV Middle School. Splitting up into teams we ran the bus loop and partners would do exercises. As a team we did 100 merkins, 200 lbc’s, and 300 squats.
Event 2: Stair climbs. We started by bear crawling up the flight of stairs. At the top we did 1 minute of lunges. On the way back down we did either irkins or derkins. At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on. Unfortunately, @Martini had to roll 20 Burpees. We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy. @Finkle shared about new requirements at work and lots of projects needing to be closed out. @Finkle led them out.
It was a cold morning right above freezing. All PAX arrived right on time…
FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country
The F3 Fab 5 formed up this morning in spite of the subfreezing temps (about 28 degrees). 3 Pax returned from a 2 mile EC and joined the 2 others who were eagerly anticipating the forthcoming workout and ready to get the blood pumping in order to combat the cold.
Once we got moving, the cold wasn’t too much of a factor. That is until we each grabbed a rock for part 2 of the workout at which point the fingers began to freeze. Thankfully no digits were lost in the process – at least not that YHC knows of.
Great work this morning men! Let’s do it one more time tomorrow at Casino Royale. I’ll try to take it a little easy for day 5 of my birthday 5-pack Q (with EC’s) in light of the Frosty CSAUP on Sat.
FNGs: None
Warm Up:
After a quick review of the F3 mission statement (which Martini pretty much nailed), we moseyed around the parking lot and launched into some warmups…
SSH x 20 IC
Daisy Pickers x 10 IC
Frankensteins x 10 IC
Windmills x 10 IC
Sir Fazio Arm Circles x 10 forward/ 10 reverse IC
Seal Claps x 10 IC
Overhead Claps x 10 IC
Imperial Squat Walkers x 10 IC
The Workout:
YHC carried yesterday’s Possum Trot theme into this workout. For Part 1 the first Pax chose a 10 rep exercise after which we ran a lap around the parking lot. Upon return, we repeated the first exercise and the 2nd Pax added another followed by another lap. R&R until all Pax chose an exercise. After 2 complete rounds (10 different exercises), we were ready for part 2.
We needed a change of scenery and a change of pace so we went to the rock pile and chose a medium-sized rock for a similar stacked exercise routine. This time we each chose a rock exercise and John Cusacked around the flagpole after each exercise. And yes, each new exercise was stacked on the one before. We made one change about halfway through and left the rocks behind in favor of a lunge walk because our fingers were freezing. (We started out doing air presses but decided we looked ridiculous and didn’t want to give F3 a bad name with those who were waiting nearby at the bus stop. Lunge walks were a better choice.)
Mary:
Included in the workout. We returned to the flagpole just in time for COT.
Announcements:
Frosty CSAUP this Sat. at 0600 – Please sign up online so organizers will have a heads up on the headcount.
Ultimate under the lights at Ting on Monday at 0530. Stay tuned for clown car options.
Christmas Party on 12/17 – see FB/Slack for details and sign up.
T-Claps (Recognition):
Martini and Fumunga put in work for EC. (Although Fumunga ditched us within the first half mile.)
Prayer:
Fumunga – job interviews
Friends, family, coworkers who have COVID
We’ll keep an eye out on Strava throughout the day to ensure all of you are getting the miles and training this week because very few Pax posted at Tiger Blood, DIsney, and Kenny’s Grave. Kudos to all those that got out this morning. PRs don’t make themselves.
FNGs: None
Warm Up: Leg Swings, about 1 mile warmup run to the location
The Workout: Hill Repeats on the big hill on Crossway and Mt. Killman Springs.
1. 3 runs at half marathon effort up to the first stop sign partway up the hill. Recover back down.
2. 2 runs at half marathon effort the whole way the big hill
3. 1 run up the big hill and then down Mt. Killman Springs at half marathon effort
4. Two runs up Mt. Killman Springs
5. 2 runs down the the big hill at 10K effort, Recover up the hill
6. 3 runs at 10k effort from the stop sign down to the bottoms
7. Mosey back to the school.
Mary: Stretching OYO. Then it started to pour.
Announcements: You know ’em. They are all on slack.
T-Claps (Recognition): Fumunga for having a working alarm clock or being better than the fartsack
Prayer: Take time to be Thankful
6 for EC! Probably some kind of Sheepdog Record. Shredder, Sparky, Dovetail, Fumunga, Martini, and Quiver for 2 miles.
Warm Up:
Bikes, books, guns, keyboards
After each “favorite thing,” sprint from one end of the lot to the last median, then a jog once around the lot.
AK-47s
Start laying down, do 10 hollow body rocks (start on back, roll to your front, always keeping head, arms, and legs of the ground, like rolling in the mud), push to plank on the last, then “check the action” with a 10-count of shoulder taps, then “fire”with 10 jumps (legs forward into crouch, hands don’t move). Made mention that an AK mag holds 20 to 30 rounds, so they can be greatful they only had to fire 10.
Alternatively, do reps of 3, and rinse and repeat for as many Pax as there are (use a multiplier if there’s 3 or less)
Clickety-Clack (building custom keyboards)
Start at one median, go to the next.
Fancy feet for a Pax-count of 10, then smash the enter key with a frog jump. Continue through each pax.
Downhill MTB (Bikes)
Freddy Mercury, starting slow and speeding up, then pop up and do 6 box jumps burpees
Books (C.S. Lewis, LOTR)
Orc squats: deep squat, hands on the ground, clean and jerk, landing with hands overhead, in a deeper squat). 20 reps.
Lewis – Mere Christianity – dynamic tension: front, side, down, up. Go through twice, recover for 20 sec, then twice more.
45° defense. Start with hands up in disarming position. Block punch by stepping close at a 45° angle. Don’t want to be too far away from attacker. As you step, punch to floating ribs, then follow with an elbow to the GB20 pressure point.
Round robin. Homer to Marge, low slow flutter, crab cakes, Freddy Mercury, LBCs, boat canoes
FNGs: none
Warm Up: Four corners mosey with SSH, good mornings, imperial walkers, hillbillies, willie mays haze, and Michael Phelps
The Workout: Benjamins (the name will stick of I keep doing it)! 4 rounds of 5 reps at each of the 5 light poles. PAX voted for their exercise of choice. Starjumps over burpees, merkins over carolina dry docks, monkey humpers over jump lunge, and squats over high knees.
One round of Welsh dragons to 10 (uuuhhhggg), and 2 rounds of irkins, dips, lunges. Finishing up with some bat wings in people’s chair.
Mary: heels to the heavens, american hammers, box cutters, boat canoes, side crunches, zoomers
Announcements: Toiletry drive/ruck this week, see Slack
T-Claps (Recognition): PAX participation in the Mama’s house food drive. EC: Norm, Fumunga, Buttermilk, Martini
Prayer: Fumunga’s coworker’s wife in the ICU with Covid, Dovetail’s recovery and move
This morning – we honored the passing of a great one – Eddie Van Halen. It was great to see the 12 Oaks Clown Cars roll up. Midget almost jumped the curb in the Lexus. YHC had been up since 3:15 and was fire’t up – lets do this
Van Halen Fact: They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth. In 1978 – Eddie was just 23 years old when they released their debut, self-titled album. It had 11 songs and was only 35 minutes in length. The opening track was “Running with the Devil”
11s while Running with the Devil played on loop
Van Halen Fact: Released in January 1984. This was the final full length album to feature the original members. This album produced the bands only #1 single on billboard – Jump. The kid on the cover was based on a famous Italian work of art called a “Putto”
Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat
Fact: Eddie Van Halen could never read sheet music. Gene Simmons produced their 1st demo disk. 5150 named after mentally disturbed person. Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge
Double D led us back to my truck with shovel flag flying!
Mary:
Announcements:
Dumbo 3rd F at Holly Springs Food Bank
T-Claps (Recognition):
Prayer:
