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Wilt Chamberlain is a beast!

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PAX: Recorded setting day at South Park with a Pax of 6. Roll call – Yogi, Fly Boy, Lab Rat, Globulin, FNG, and myself (decoy).

FNGs: Welcome Big Green!
Warm Up: Short jog to get moving, followed by side straddle hops, cotton pickers, imperial walkers, Michael Phelps, and arm circles.
The Workout: Wilt Chamberlain: 2 sets of cones set 100ft apart. Started with 25 squats, ran 100ft, 25 LBC, 50ft bear crawl to second set of cones. 25 Lunges each leg, ran 100ft, 25 flutter kicks each leg, bear crawled back to the beginning. Completed the circuit 4 times in memory of Wilt’s 100 point game.
Mary: 10 reps of dying cockroaches, plank, WW1, burpees, Freddie Mercurys, and more flutter kicks.
Announcements: Sasquatch next Saturday, Community 5k Aug 17 in Wendell.
Prayer: Family starting new jobs, family and friends recovering from injuries and illness.

Gettin the Runs

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Q: Lab Rat

Warm Up:
The Workout: Runners got 4 miles.

Ruckers rucked 1 mile then did 10 sets of 10 deadlifts, 10 walking lunges, and 10 ruck pushups
Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Morning After

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Warm Up: 2 laps around the track then onto the clock for 12 SSH IC, 11 SSH IC, 10, etc etc
The Workout: The Clock Starting with 12 and working to 1 or vice versa • Merkins • Tricep extensions (with rock) • Squats • Curls (with rock) • WWIIs • Monkey Humpers • Should Press (with rock) • Hillbillies IC Total 78 movements for standard counts
Mary:
Announcements:
Prayer: Celebration of marriage, travel mercies, career direction and guidance

Morning After

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Warm Up: SSH, Arm Circles, Michael Phelps
The Workout:

Deck of death • Spades – burpees

Hearts – merkins

Clubs – WWIIs

Diamonds – Squats

PAX finished early so YHC fired up the ole music box… Flower– Bring Sally Up-stand, Bring Sally Down-squat and hold Tubthumping – SSH for duration of song, “I get knocked down” (burpee then back into SSH)

Mary: Flutter Kicks IC to 40

Announcements:
Prayer:

Morning After

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Warm Up: A lap around the track followed by SSH, Imperial Walkers, Hillbillies, Arm circles + Michael Phelps.
The Workout: On the jog to the track. Stopped to “bone the fish” on the way. If you have to ask, you have to come to Morning After. Hit the track for a 1 Mile run. YHC and Lvl3 miscounted laps and did some extra credit then picked up the 6. Off to the shelter for Lt. Dans x 20, step ups 10×2, foot release squats x 20. Plank for the 6 after each On the jog to the courts for a round of BLIMPS then jog back to the front to adopt a rock. Curls for the girls and tricep extensions followed by rock squats and sumo squats n=15 each. Quick Indian Run lap then circled for Mary
Mary: flutter kicks IC and LBC IC to 30 each with variable cadence speed.
Announcements:
Prayer: travels for PAX and illness in family

Commodore Computers Still Exist

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Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken

JUST ANOTHER MONDAY

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Warm Up: Jogged 4 laps around parking lot.
The Workout:

30 reps TRX Push Pull Squats

8 20m sprints

20 reps TRX Push Pull Squats

8 20m Sprints

1 tabata cycle TRX Sprinter Start
Mary:

40 WWIIs

40 LBCs

20 Freddie Mercuries.
Announcements:

The SUPERBOWL CSAUP,

Feb 3rd 0600-1000

Start point : Banks Road Elementary

4 man teams will conduct physical mental challenges around Raleigh. Team will need:

Team Car(all 4 PAX in one)

Backpack/Ruck

Packing List(published later)
Prayer: Prayers for work stress. Prayers for labrats house selling.

It was wet

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It was 38 degrees, raining, windy and just about T-48 hours to HSHM.  Would anyone show?  Could this make for the most desirable and legitimate fartsack of the year?  YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well.  As we ran we talked about a reasonable over/under for number of PAX to post.  We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over.  We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.

Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms.  Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA).  We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs.  We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run.  Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep.  Again, in the driving rain.  We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA.  YHC took us out in prayer and we headed for high ground.

Dazed and Confused

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Nemo had been out all week due to illness. Still wasn’t 100% but knew I needed to get back out there and sometimes a good sweat helps speed up recovery. I was a little dazed and confused, and had serious vocal deficiency, but as always the PAX picked me up as needed and we had a solid Disney post.

EC alive and well with Nemo, Deadbolt and Warbucks on the run.  Oh, and I think 187 was there too but he was so far gone I never really had visual proof he ran the loop.  Strong pace out there this morning 187.

Warm Up: Quick lap around the soccer fields followed by SSH and Good Mornings. On the jog to the baseball lots we worked in a Warm-Up-o-Rama.
The Workout: Looking for some balance we headed off into the dark to the Abyss. Partnered up with partner 1 running down and up while partner 2 did an exercise. This was not a Dora and there was no count.  It was all about form and quality, as well as personal accountability.  Each did sets of the following – merkins, squats and LBC – with the alternating lap of the stairs this added up to 9 round trips on the stairs.
Mary: Jog back to the start for plank-o-rama
Announcements: HSHM practice run Saturday, many great options to post Fri, looking for pushers for 5k Sunday, PSA from New Mexico to promote reduced speeding in neighborhoods (this is a big problem in Woodcreek as well)
Prayer: Family in Indiana that lost their children to a car accident while they were walking to the bus, Crablegs, brothers on the IR to get better.  New Mexico took us out in prayer with a much appreciated moment of silence to start – always great to have New Mexico out there for the hard work and presence he brings.

Dumpster Fire – For Real

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I rolled up on Disney with great weather, feeling ready for some EC and a well-planned beatdown.  As I turned into the lot I spotted Warbucks and 187 curiously looking toward the side of the shelter.  Then I noticed the fire.  Warbucks had already called 911 and sirens in the distance was proof positive of the quick response.  Looks like maybe the fire was started in the garbage cans as both had been reduced to piles of ash.  Side of the shelter was burning up and putting off some serious heat.  It was really disappointing to see this and to think someone thought it was a good idea.  We all probably did some dumb stuff when we were younger but let’s use this as a reminder of the importance of the role we as F3 #HIM are playing in the community, with our families, friends, neighbors and coworkers.  Community leadership and setting a positive example are key to our strength.

EC streak alive and well thanks to Nemo, Warbucks and 187 getting out on a quick mile.

Warm Up: Short jog and circle up near the parking lot entrance in case anyone was looking for us and for usual set of w/u exercises and stretches.
The Workout: On the jog to the baseball lot where we set up on the curb for a set of stationary happy feet ICx10, down for Mt. Climbers ICx10, Shoulder Taps ICx10, recover on the SSH ICx20 – wash, rinse repeat 3x.  On the jog to the big lot where we lined up for some Big Box Build a Bear – start with 5 merkins, bear crawl along the line the length of 2 spaces, side crawl the width of 2 spaces, crawl bear the length of 2 space back, 5 more merkins.  Recover on the walk to start space, wash, rinse repeat 3x.  On the jog to the small lot and partner up for 1 full lap on the wheel barrow.  Switch as needed and keep it moving around the lot.  Great effort by all.
Mary: Quick set of usual exercises
Announcements: Good luck to those running Tuna, to those doing CSAUP, let’s rally support for Darby and Run Ranger this Feb, Shirt order for HSHM, never miss a Friday with lots of options to post
Prayer: Partners, family and friends of fallen State Highway Patrolman, CGHS community and the Shook family, YHC took us out in prayer

Thanks for sticking with the modify on the fly this morning

Welcome FNG Trickle