Tag Archive for: LED

A Tale of Two Runs..

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Here it is, Fellas… It’s late September. Temps are starting to drop in the morning. The leaves are starting to change. Holly Springs Half Marathon is 9 weeks away… Over these next 9 weeks, decisions are being made. Maybe you are not signed up yet. Maybe you are signed up, but you haven’t yet fully committed to the training, or maybe you are thinking about it, but the longest you have ever run is a 5k or 10k.  Maybe you have signed up and you are know starting to really focus on the training regiment. Whatever your situation may be, there is always a certainty in SouthWake at this critical juncture in the calendar….Accountability.

If you are on the fence about doing the 1/2 or even starting your training, my advice is to ‘just show up.’ Put your stamp on it. Sign up\Show up. Make it official. Lock it in. Put the date on the calendar. You want to know why? Here it is…. There are guys in your F3 brotherhood that want to see you complete this thing you didn’t think possible. They want to see you succeed. They want to see you hit that goal time, and in the end, they want you to experience this Holly Springs signature event together with them.

For that reason, this is the one event that is on YHC’s calendar every year since starting F3. Its on the calendar. It’s on there the day the following year’s race goes on sale, and stays there for the entire year as a constant reminder of an agreement you make with yourself. This is the time of year where mileage continues to increase, a seamless transition for those fresh off of BRR, but for those that didn’t participate in BRR, a time to focus.

Last week’s AGS run focused on the escape route out of Womble. This week’s would focus on the Bass Lake entry route from the new greenway. YHC’s pre-blast provided 3 options for this morning’s run. A 5:05am 5mi EC, a 6am 6mi Main Event Lake Run, and a Rucking option, for those with a ‘Breathtaker’ to soak in this morning’s sunrise.

YHC rolled in at 5am and was quickly greeted by LED, Fonzie, and UTI, who were ready to roll. Planted flag and gave out 2 options. The ‘escape route’ through Jones Park and Veterans or the Rhamkatte\Holly Springs\Linksland\Salem Ridge\Bass Lake Hill route. LED and Fonzie leaned toward the less hilly option. 5:05am hit and we were off.

Proceeded out of Stinson and then onto Raleigh St. as we made our way onto Jones and Veterans. YHC was the six during these 5mi as LED, Fonzie, and UTI were taking full advantage of the weather change, running at a brisk pace. Great work by all PAX picking up the six several times during the run. As we made the final push back to Womble, YHC started to see some cars cycling in to Womble.

As we made it back to the parking lot, YHC sees Master Shake rolling in.This guy is on fire this week, selecting mostly run-centric AO’s- AGS, PC, and R4TJ. Not too shabby for a guy who’s longest distance was a 5k before joining F3 a week ago.

In the near distance, the Cupid mobile sat unoccupied. Forceps next comes rolling in, followed by Nemo, who has effectively EH’d cotter, Bullwinkle, who had just pulled in. Bobby Dall, then Full House. Yep… even an Oboe appearance.

A dozen PAX, not a 1/2 dozen… A Full Dozen, who were all treated to a great run, amazing sunrise, and quality fellowship. 6am hit and we were off with the following warm up.

Warm Up: Light jog around the lot. Circle up for SSH X12, Imperial Walkers X12, Hillbillies X12, Prison Squats X12, Good Mornings X12 IC, Fazio Arms 10F\10B, Standing Frankensteins X12 IC. Squat Hold while YHC explained the route.
The Workout: Standard Half Marathon Greenway, Bass Lake (counterclockwise), Sugg Farm exit to Womble.
Mary: COT conducted before Main Event run to include LED and Fonzie, who had just finished up their 5mi earlier with YHC and UTI.
Announcements: F3 Family Cookout. UTI has BreathTaker. Encourage PAX to bid to ‘Bring the Pain to Crain’ and determine where he posts with Breathtaker this week.
T-Claps (Recognition): Cowboy and Forceps for donating and getting UTI to post as AGS. UTI for a strong 5mi EC run and follow up Ruck this morning. All PAX getting it down this morning and holding each other accountable throughout the run.
Prayer: Prayers for Shredder and his family. Continued prayers for Bernie and his family. All PAX on IR and those returning back to the gloom for continued health. YHC took us out\’in’ before the run.

IPC week 3

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8 pax showed up for IPC week 3 1 for EC

FNGs: none
Warm Up:OYO
The Workout:

10 pullups

15 burpees over coupon

20 coupon curls

           25 coupon squat thrusts

30 reverse crunches

rinse and repeat for as many rounds as possible for 43 min.

Mary:none
Announcements: oct 12 F3 outing.  New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues

IPC Week 2

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4 pax at Possum trot for week 2 IPC beat down.  Good luck and nice work to the others at the 9/11 stair climb.  I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!

FNGs:none
Warm Up: OYO due to time constraints
The Workout:

4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks

10- man makers

20-overhead press

30-kB swings

40- goblet squats

50-incline merkins

Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,

Great Day for a Run

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Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout:  standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify :joy:

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out

Dorian are you here yet?

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YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

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FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.

Week 1 IPC

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EC 187, Fumunga

FNGs:none
Warm Up: SSH, good mornings, fazio arm circles, Dynamic arm stretches

The Workout:week 1 ICP

5 rounds of the following

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

broad jump 10 yrds

10-burpees, 10 Bonnie Blair’s , 10 Big Boy Situps

Bear crawl back to start

Mary:not enough time
Announcements:9/11 stair climb possum trot cancelled next week. Als walk Sept 29th. (Chaching)

Prayer:F3 guys at brr for safe travels and run,

You got Jokes? I got Burpees!

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FNGs: Not Today
Warm Up: A few jokes were being thrown out as we huddled before the workout. YHC didn’t take them lightly, so we Mosey off for a quick 0.7 Mile loop.  YHC wasn’t impressed with the effort on the run and called out 34 Burpees OYO to get things started! Circled up for SSH x34, Moroccan Night Clubs x17, hold squat for seal claps x17, right into Monkey Humpers x17. Mosey to back side of HT
The Workout: We continued where we left off yesterday with the shoulder burn and found some wall on the back of HT. People’s Chair until PAX brought it in. BTW hold for 10 seconds, shoulder tap BTW x10, hold BTW for 10 seconds and then shoulder tap BTW x10. We rinsed and repeated! Mosey over by car wash to find some rail. Erkins x17, Derkins x17 Dips x34, Rinse and Repeat. Next we mosey over to the Goodwill lot for some Empty Wheelbarrow Doracides. We got into groups of 3. 2 Pax did Empty Wheelbarrow suicides using 5 parking spots (Think of a crab walk wheelbarrow 🙂 ) While the 3rd pax of the group worked on the Dora 100 Merkins, LBC’s & Squats. Upon completion I told the PAX about YHC and Peeping Tom’s exercise that made the F3 exicon, the Peeping Lipstick. We did 10 Peeping Lipsticks OYO to commemorate the induction into the Exicon (Think Turkish Get up Star Jump)
Mary: Mary was given a nice 9 minutes this morning for some Abys work. We did various excercises from our six and plank position. We ended with American Hammers x17 and my favorite Diamond Merkins x17
Announcements: Picnic October 12, 9/11 Stairclimb 0545
T-Claps (Recognition): All Pax for dealing with YHC the last two days!
Prayer: Crablegs and his family, Noah’s Ark family and wife Michelle, Pacman, Emeril’s Family

Honor to lead the last two days Men! Looking forward to more

Lipstick

40’s?

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YHCs first Q at Cletus. Excellent work from 14 PAX for a promised, leg heavy workout.

FNGs: None

EC: Yogurt, Fonzie, LED

Warm Up: Lap around soccer fields, 5 Burpees OYO, SSH x 20 (in cadence), 20 Plank Jacks OYO, Hamstring stretch 10 count x 2, 10 merkins, 20 fazio arm circles forward > backward > forward > backward, 8 burpees OYO

The Workout: Mosey to amphitheater for the workout. Started with 40s. Same concept as 7s and 11s except you count up or down by 5s. Exercises were step-ups and squats. Started with 5 step ups (each leg) at amphitheater, ran to top of hill for 35 squats, continued until 40s were complete.

Then we split into two groups and rotated between peoples chair (10 count by each group member) and AMRAP of dips, irkins, and derkins.

Mary: Mosey back to tennis courts for mary.

5 burpees OYO

LBCs x 20 in cadence

Dying cockroaches x 20 in cadence

10 burpees OYO

Announcements: Convergence on labor day at Sugg Farm. Two workouts, ultimate Frisbee or bootcamp.
T-Claps (Recognition): LED for taking home breathtaker for the week!
Prayer:Abe’s wife’s friend diagnosed with cancer, injured PAX, unspoken

BB a day late but a year better

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FNGs: none

Warm Up: the usual suspects – SSH, IW/HB, leg and arm stretches, good mornings

The Workout: Dora’s ugly step-sister Mora(?)

Pax broke into groups of 3.

Partner 1 starred at bottom of the hill completing in no specific order (at least) 100 reps of each with a rock – curls for the girls, shoulder/chest press, tricep extensions.

While partner one was repping, partner 2 ran up the hill, stopping mid way to enjoy 5 burpees before making it to partner 3. Partner 3, who was at the top, was working through (in no specific order) (at least) 100 reps of each – merkins, squats, and WWII’s.

Relay race style, once partner 2 reached partner 3, partner 3 ran down (stopping mid way for that lovely burpee break) to partner 1 and the bob and weave continued until the one-year-old-F3 :Q wrapped up this warm up (27 min deep) and sent the PAX moseying to the tennis courts

After a brief plank hold for the six and some mumble chatter about Mary…. we lined up on the baseline for more fun

1st set – bear crawl 1/2, jog 1/2  across courts into 20 shoulder tap balls to the wall with a 1/2 bear crawl 1/2 jog back to starting line for 1:5 deep squat into calf raises

2nd set – bear crawl full distance across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

3rd set – bear crawl 1/2 jog 1/2 across courts into 20 shoulder tap balls to the wall with a full bear crawl back to starting line for 1:5 deep squat into calf raises

Mary: 18 reps each of American hammers, heel taps, side crunches, with a HAND finisher

Announcements: Check slack and Facebook
T-Claps (Recognition): all you legends for filling my stoke tank up this last year!

Prayer: Fed Ex for guidance with son, Banana Seat family and friends of friend who passed, Noah’s Arc and wife, Crab Legs