EC: Roger Roger showed up for it but stayed in the truck. Didn’t want to get moist
FNGs:Nope
Warm Up:
N/A
The Workout:
Onnit Yoga
Mary:
N/A
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Brittney – Coworker of Mr. Terrific – Her father is ill and she’s down in Florida staying with him.
Emeril’s Dad
Pablo’s Dad
EC: Emeril, Flanigan
FNGs:Nope
Warm Up:
Onnit Warm up
The Workout:
Onnit Stand your Ground
Mary:
Onnit Cooldown
Announcements:
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station. Collecting toys until December 16th.
T-Claps (Recognition):
Prayer:
Emeril’s Dad
Pablo’s Dad
EC: Dawgpound, Lucky Charms, Emeril, Buford
FNGs: Nope
Warm Up:
Onnit Kettlebell Warm Up
The Workout:
Stand your ground workout 1
Mary:
Onnit Kettlebell Cool down
Announcements:
Frosty December 7th
Christmas Party December 14th
Challenge to Onnit Pax to think of something by the end of this week we can do for the Holidays. I would like us as a workout to either donate food together at a church, donate toys to a toy drive. Something that can bring us together this holiday season and allow us to think about others in our community.
T-Claps (Recognition):
Prayer:
25 men posted on a questionably warm morning for a Virgin Q. It appears the men always turn out for the virgins. Great job by Cowboy stepping up and taking the lead.
EC: Pablo, 187, Cowboy, Crosby, Skidmark, CHiPs, Yogurt, PSI. Pablo is a HC for BRR next year. Confirmed this morning. Way to step up Pablo and lead by example. Freed to Lead.
Warm Up: Took a light lap around Ting Park with intermittent stops for SSH, Good Mornings, Monkey Humpers, Daisy Pickers, Frankensteins all in cadence for a 20 count.
The Workout: 4 Corners: Corner 1 – 10 Squat Jumps Sprint to Corner 2 Corner 2 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers Lunge Walk to Corner 3 Corner 3 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys Sprint to Corner 4 Corner 4 – 10 Squat Jumps, and 20 (in cadence) Imperial Walkers, 30 Bobby Hurleys, 40 Prisoner Squats Lunge Walk to Corner 1 Mosey to the base of Ting Hill (the Ramp). Run backwards to the trash can and complete 50 LBCs Sprint down the hill and complete 5 Burpees Run backwards all the way to the top of the hill and complete 50 LBCs Sprint down the hill and complete 5 Burpees and hold plank for the 6 (or until Skidmark made folks do pushups)
Mary: Around the circle PAX choice for a 10 count exercises. Consisted of some merkins, squats, al gores, low slow flutter, pickle pounders, homer to marge, and others.
Announcements: South Wake CSAUP – 15-Dec 6-10 AM, ~10 Miles with multiple beat downs, begins and ends at Womble Park. Pikachu is coordinating and sign up is on Slack and Facebook Brony brought up Hello Kitty from Carpex working in graphic design who will be putting together some design options for new South Wake logos. 187 indicated others are looking into this as well. Look to facebook for more information or reach out to Brony.
Prayer: Remember always (but especially during the holidays) to make sure you are there and present for your spouse and family. Unspoken requests are out there I am sure
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
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
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
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
Warm Up: Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group
The Workout: Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John. The PAX began to run but realized Lipstick was nowhere to be found. Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway. They checked all of the Johns along the way hoping to find Lipstick. UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting. The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found. Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…
Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…
Mary: The 3mi group did some stretching
Announcements: 9/11 Stair Climb
Prayer:
Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school
Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer
Warm Up: SSH x 15 IC , Moracin Night Club x 15 IC, Prisoner Squats x 15, Mountain Climbers x 20 IC and Around the Clock Merkins
The Workout: Up Hunt Hill doing 7’s (Burpee and Squats). Jog to Main Parking Lot – Partner Wheel Barrel down main parking lot. Jog to East Parking lot – Running around the lot, Patty Cake Merkins and Broke Back Durkins. Relay x 3 – Bear Crawl w/ Partner doing Star Jumps, Lung Walks w/ Partner doing Squats, Duck Walk w/ Partner doing Lung Jumps.
Mary: Plank-O-Rama
Announcements: 5 year South Wake Anniversary at Possum Trot Wednesday at Action Park 5:30.
Prayer: CrabLegs, DoubleD Family, those Traveling and a Praise for HasselHoff’s mom’s results.