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SSDD

21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

10 PAX got Stronger at Any Given Sunday- No Headlamps, No Problem…Let Elevation Be Your Guide

The countdown is on…8 weeks to HSHM and 10 #HIM put in some quality miles at AGS. YHC and Midget arrived at 5:30am and were quickly joined by Slide Rule for an EC run to the Library. Having missed ASG last week and U-Turn due to the HS Police 10K, YHC was in need of some speed up Library Hill. As we approached the midway point to the Stop sign summit, Slide Rule unaware of the need for speed, inquired if we were in a hurry this morning. The reply was “No, but sometimes you have to let this Hill know who is boss.” At which point, 3 PAX were seen making an aggressive pace back to the top and onto Main Street. PAX continued to Womble where Slide Rule and Midget broke off toward the baseball fields en route to an additional mile, while YHC proceeded for an extra half around the soccer fields. Three quarters around the soccer fields, YHC was met by the trio of Pikachu, Dusty, and Farva on a warm up run heading in the opposite direction, and decided to join them back around to the parking lot.

Several additional PAX made their way in for some main event miles, including Forceps, Deadbolt, Kid Cracker, and Yogurt

Warm Up: Quick jog to end of parking lot, with butt kickers back to the point of origin. Skips half way down to the end of the parking lot, followed by Frankstein’s to slow down Pikachu, who looked like he was attached to a pogo stick on the skips. Carioca back L\R to the point of origin. Circled up for Imperial Walkers x10\Hillbillies x10\Hacky Sacks x10 IC, Figure Four Leg stretches x10, Fazio Arm Circles 10F\10B,  Michael Phelps.

The Workout: 6 mi Scout Run to the greenway and counter clockwise around Bass Lake. YHC flirted with the idea of coming out the back way of Sugg Farm instead of back through the greenway, but given that the ground is still drying out, decided to keep on the pavement. PAX exited Bass Lake via the green way and back onto Teal Lake. We’ll save that route for another run.

From start to finish of the run, PAX were treated to some really cool phenomena in the sky. As we made our way out of Womble on the initial mile, Slide Rule pointed out that the moon was surrounded by a white visible circle. Something I haven’t seen before.  As we progressed on the run, each PAX that had circled back to pick up the six, noted the need to dust off the headlamps as darkness was extending later on these 6am runs. As we got onto the Bass Lake Trail and half way around, YHC and Deadbolt had the faint glow of Midget’s sneakers to keep us on the path. As we proceeded, we were starting to lose our way and Deadbolt prophetically stated that “if we are elevating, we are on the right path.” So true it was as Midget stopped for a period of time toward the top of the Hill, long enough to see his magic shoes and then were quickly met by Yogurt and Pikachu, who were on point picking up the six. As we ascended down and then proceeded back around to the canoes, YHC took a few pictures to commemorate what was one of the coolest pre-sunrise snaps in quite a few weeks. The water was like glass and perfectly transposed a mirror image of what was happening in the sky onto Bass Lake. As we made way out of the greenway, PAX were met again by Pikachu and Yogurt, who pulled the six onto Eno Drive and invoked a strong sprint amongst several PAX up Teal Lake Dr. PAX finished up the final leg back to Womble and circled up for COT.

Mary: Varying Downward Dog Stretches\Calf Stretches

Announcements: CSAUP Odyssey October 20th 0600-1000

Prayer: Continued prayers for Brandon at Hope Church who is battling significant injuries. We also continue to hold CrabLegs in our our prayers as well as those impacted by the Hurricane as they rebuild.

Two dropped in cause Cletus was to Easy


Warm Up
:

Stayed at the playground and circled up.

Good Mornings
Daisy Pickers
Fazio Arm Circles
Mucho Chesto

The Workout:

Rounds of Kettlebell only Excercises

Round1 — We went through Three Times

Kettlebell Swing 35 Reps, 25 Reps, 33 Reps (Nemo picked a number between 25 and 35)
Kettlebell Reverse Lunge
Kettlebell Pistol Row
Midget 4 Life Crunch

Round2 — We went through Three times

Kettlebell Plyo Pushup
Kettlebell Squat
Bottoms up Kettlebell Press
American Hammers

Round3 — We went through Two times

Kettlebell Chest Squeeze
Kettlebell Bus Drivers
Single Leg Deadlift

Mary:

Stretched out the legs since I knew mine where going to be soar.

Announcements:

Carpex CSAUP October 20th

Prayer:
Crableg’s, Clay and all unspoken prayers.

Grand Opening!

Pax of 19 showed up for the Purple Cobra Grand Opening and an upper body beatdown.  (Special appearance from Globo Gym’s founder White Goodman)

Warm Up: At 5 seconds past 05:30 there were a few throat clears and we were off!  Warm up lap through the parking lot out onto Sunset Lake Rd.  We backpedaled up Sunset Lake to the light, reg-u-lar, then right on Holly Springs Rd, then right again back to towards the flag.  Circled up for the following exercises:

Hackeysack IC X 10

Moroccan Nightclubs IC x 10

Imperial Walkers IC x 15

Hillbillies IC x 15

Good Mornings IC x 10

(peak at Winkie)

Fazzio Arm Circles IC (10F, 10B)

 

The Workout: YHC said there would be a lot of upper body today…

Partner up

Wheelbarrow to the first island, switch to the next island

Broken Wheelbarrow to the next island, switch & turn around to the previous island, switch again

Jail break to the beginning

10 count break

Crab crawl to the first island

Bear crawl to the next island

Gorilla hop to the end

 

Mosey to the guardrail behind Jiffy Lube

Partner up again

Partner 1 – 10x Derkins/Erkins/Dips

Partner 2- Plank Jacks and Squats

Switch, rinse and repeat decreasing by 2 reps each time

 

Indian Run in front of the business past Average Joe’s gym, around the end to the right

Pause at the wall and partner up for the last time

Partner 1 – Balls to the Wall

Partner 2- SSH IC x 20

Switch, rinse and repeat doing 12 instead

 

Mosey back to the flag

 

Mary: Circled up and did the following exercises:

WWIIs

Homer to Marge

Burpees

Plank Hold

 

Announcements:

Neighbor 2 Neigbor breakfast/ 0700 tomorrow

Recovery month- support HT- today @ 1630

Carpex oddysey 10/20

South Wake Beer Mile – 10/13 @ CBC

 

Prayer: Chips took us out

Crab legs

Folks down towards the coast

 

Modify as needed

4 Pax for a Tea on a cozy evening at Womble park.

Warm Up: The first mile
The Workout: 100 pull-ups, 200 merkins, 300 squats all modified as needed of course
Mary:
Announcements: Carpex CSAUP The Odyssey 10/20. “Thank a Village” at Healing Transitions 9/25 at 4:30pm. 11/10 F3 “The Pig” Pig Pickin at North Hills Club Pavilion. https://f3raleigh.com/category/announcements

Prayer: All those down east and thank you for all the great F3 support of F3 Carteret and F3 JoCo doing community work. DB traveling to Wallace, Roger Roger flying, and Pax donating money and supplies. Crablegs, Forceps family. Keep pushing and growing.

Better late than never

Warm Up:

Started on the initial ½ mile jog when we saw a Mercedes SUV roll in late. Circled back to pick up Midget for Life.  Burpees while we waited for him to get out of his car and tie his shoes.

½ mile jog w/ Good Mornings, Squat Jumps, Karaoke, Merkins, Dips, Balls to the Wall

The Workout:

7’s at the long tennis court  – Burpees and Turkish Getups

Tunnel – Partner run, Balls to the Wall and Preacher Chair

Bear Crawl up the hill

Mary:

Boat Canoes

Pickle Pounders

Homer to Marge

Elbow to Knee crunches

Heel Taps

Announcements:

Dawgpound and Skidmark to take over Paradise City

Beer Mile at CBC.  Can do teams.  Oct 13th

https://admin.racereach.com/r/south-wake-beer-mile

Down East F3 groups cancelled workouts until January.  They’ll be working to restore the communities they live in.  If you want to help/contribute see Midget

Holly Spring Half less than 8 weeks out

Prayer:

Gents please keep Crab Legs in your prayers on a daily basis

Prayers for Brandon @ Hope as he continues his recovery from the boating accident

Prayers for Clay as he battles cancer

Kid Crackers 10-year-old getting x-rays

All those affected by the hurricane

Any Given Sunday (No Johns Edition)

3 pax (Bernie, Brexit, and YHC) ran some EC and found each other around town and ran back into Womble together. They were met by 3 other pax (Midget, Emeril, & Forceps) and we were off.

Warm Up:

SSH x10

High knees x15

Jog 1/3 down the parking lot, kareokee 1/3, switch for last 1/3

Butt kickers length of parking lot back
The Workout:

6 mile route (out Womble to main to Walgreens, right on Holly Springs road, left into Jones Park on greenway, follow greenway through Jones, Veterans, Windcrest/Sunset Ridge North and then down to N Main St at Ting, then Main street back to Womble) with some stops (for weight distribution as Dauber calls it) – at Veterans park for YHC and after the steep hill on the greenway for Midget. YHC lost the group and ran back to Womble via Main St solo.

Mary: N/A
Announcements: 2nd F coffee at Starbucks
Prayer: Mookie for some healing in the legs

Lexicon fun at PT

Warm Up: jog around the tennis courts and circle up for side straddle hops, imperial walkers, hillbillies, good mornings, and bat wings.
The Workout: line up and make your way across the parking lot by BLIMP, only moving forward on the lunges

once on the other side pickup the 6 and begin the Bataan death march using a 4×4 instead of burpees. While marching alternate between high knees and butt kickers when the leader changes.  All 18 made it through the 4×4 and back to the front.
Mary: Bruce lee in cadence and 5 rounds of Absolution for good measure.
Announcements: new leadership coming to PT, the Odyssey CSAUP, hurricane relief efforts through donations and air drops, new AO National treasure (formerly Purple Cobra)
Prayer: multiple friends with cancer, hurricane victims, relief efforts, and to be better men, husbands, fathers and sons

Florence, 80s Hip Hop and Burpees; Life doesn’t get better

9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout.  Thank you Emeril for the Men’s Health Article!!  Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.

Warm Up:

Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers

The Workout:

Kettlebells where placed in the middle of the Shelter.  Pax split up one group went to the rock wall the other to the open end of the shelter.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Tuck Jump Burpee.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands.  Then you bear crawled to the other side and did 4 Tuck Jump Burpees.  Repeat down to 1 Tuck Jump Burpee.

Countdown from 5 Burpees to 1 Burpee.  The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks.  After you did the 5 Burpee you bear crawled to the middle.  Grab a Bell and Did 10 Goblet Squats.  Then you bear crawled to the other side and did 4 Plank Jack Burpees.  Repeat down to 1 Plank Jack Burpee.

Next all the bells where moved to the Burpee locations.  You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end.  You did 5 more Kettlebell Deadlift High Pull Burpees.  Repeat as you count down.  We stopped at 3 for Midgets Special Song.

Next it was Bobby Brown “My Prerogative”.  Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative”  then you did a Burpee and got back into mountain climber

Mary:

Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs

Did some final stretching so this Q could stretch out his hips.

Announcements:

New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road.  Name is finalized but wasn’t announced.  Q will be Crazy Ivan’s own Peeping Tom.

Prayer:

Crab legs, Clay, all without power.

2 Years of the ‘Chu – Part 1 of 2

YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety