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Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

Celebration of CFP!

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Since August, YHC has been putting in 20-30 hours a week studying for my Certified Professional Planning exam.  Thankfully, yesterday I successfully passed.  That means today’s workout was a celebration of studying and finally passing!

No FNG and Da Business looked cold, so we got started a few seconds early.

FNGs: Nope
Warm Up: Quick lap around the lot, SSH, Mountain Climbers to the get the blood flowing
The Workout:

At First, Studying Seems Insurmountable: Bear crawl the length of the lot to remember that even large tasks can be taken down one step at a time

Studying Is Lonely: Long days and nights with just a book.  Partner carry around the lot to remember life is better as a shared endeavor

Sometimes it’s one step forward, two steps back: Wheelbarrow suicides on the painted lines, with increasing merkins (1 line; 1 merkin; backwards; 2 lines; 2 merkins; backwards) up to 5 lines / 5 merkins.  This sucked, don’t do this

Feels like going in a circle: I was informed Da Business doesn’t like the non-PC-named “Indian Run”.  So we Warren Walked to the track for modified Bombs.  5 burpees, 10 merkins, 15 squats, 20 WWII, adding an exercise at each corner.  Repeat in reverse (running and counting backwards)

And sometimes it’s like standing still: Head to the playground for chin-up holds while the other group does Merkin / WWII / Blue Devil Timers

But it’s all fun and games when it’s over: Warren Walk to the overhang, then “Floor is Lava” bunny hop on the Tiger Paws to the end

Mary: Random assortment of fun, ending with the Russian Twist Trump Truth

Announcements: Frosty CSAUP, #2ndF at Whole Foods after work today, #2f2f at Drive Shack tomorrow, Christmas Party at Peak Week Midget’s House

T-Claps (Recognition): Thanks for coming out.  That was a fun one.  Blue Hen made his first appearance this month, and he was glad he did
Prayer: BABIES! (Pigpen / Warbucks / YHC)

Double Feature, Double D Birthday, and a Double Dose of Fellowship @ Dunkin

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Lots of miles in SouthWake again this week as many PAX are locked in with focus on the HSHM, while some are also tapering headed into this week’s Richmond Full. YHC got a mid-morning message from Pikachu on Saturday, looking to co-Q a 3mi option with some Yoga and asked if we could include that in the pre-blast. With that, a double main event was in play, along with some EC and 6-mi run.

With the extra hour of sleep, surely there would be new faces showing for Sunday’s installment of AGS. This morning managed to bring out a few…

Arrived to Womble about 9 minutes late for the 4mi EC that started at 5:10am. UTI was already in the lot staying warm inside the confines of his Corolla. Pulled in, planted the flag, gave a quick apology for my tardiness and then we were off. Headed up Stinson, then on to Grigsby following the HSHM greenway to the back of the new development and then back up the other side of the neighborhood near Sugg before heading back to Womble. Exchanged some great mumblechatter with UTI on a wide array of topics. As we arrived back to Womble, I lost feeling in my thumbs and instead of stretching, quickly reached for my gloves that I left in the car. Quickly began resuscitating my thumbs by breathing life into my knuckles. Damn it was cold this morning… A balmy 37 degrees.

Paced a bit back and forth and like clockwork in the lot, while Master Shake rolls in and then immediately followed by Pikachu. At that point, a rare Slide Rule appearance starts to take shape. Then Oboe and hey wait a minute…Coal Ash? Quiver got the memo on the 3mi and yoga and decided to join the party. Finally, DoubleD rolls in to start his birthday off right with a run and some fellowship.

6am hit and we were off around the soccer fields for the following warm up.

FNGs: None

Warm Up: Led PAX to the back Ivan lot to circle up for sets of 12 of the following exercises: SSH, Prison Squats, Good Mornings. YHC’s cadence count was a bit quick this morning, likely the result of the cold weather. Butt kickers to the curb, where we switched to Frankensteins to the end.

Circled up one last time for Fazio Arms 12F\12B. Led PAX back to the flag with a squat hold, while explaining the route.

The Workout: For the 6mi run, PAX took Stinson to Holly Springs Road and then onto Jones Park, through Veterans, and then out to the neighborhood that is on the EC route for Paradise City. YHC instructed PAX that when they entered the neighborhood, we’d take a sharp right along the power lines and then circle around to the side street-Arctic Ridge Way they use as part of the Half Marathon route, and proceed back put to the greenway onto Veterans and Jones. When we made it out of Veterans and onto Jones, PAX took the new side path up to Rhamkhatte. When we conquered Rhamkhatte, we then proceeded down Bass Lake and a right onto Stinson before meeting back up at the parking lot.  Pikachu and Quiver joined us for the first 1.5 miles and then headed back to get about 25 minutes of Yoga. Strong runs by all PAX with frequent circle backs to pick up the 6. As we arrived onto Stinson, YHC mentioned to Coal Ash if he remembered the time before Deadbolt had a boat and ran regularly on Sundays, but specifically the time he pulled both of us up Bass Lake at AGS and then decided to incite a jail break up Stinson to the lot.

He says, “yeah- I remember that,” just as he eyes UTI, Slide Rule, and Double D about 100 yards ahead. He then says, “You think we can catch them?” To which I knew I had a little left in the tank, but probably not enough to go full blast. After about 70 yards, YHC died off but kept an 8:45 pace up the hill, but saw Coal Ash get after it and before I knew it, he was running along side of those gazelles. He caught em, and upon later Strava review had me PR’ing that segment. Always get a great push from Coal Ash, especially up the hills. Coal Ash then circled back one final time to pick up Master Shake.

Now knowing what I know from last week, Master Shake found another gear I hadn’t seen before. Almost as if someone clicked another speed on his blender setting for the last 1/2-1/4 mi. Today, YHC knew enough that he wanted to see someone else chase him down at the end, so I stopped my morning run at the lot. After exchanging a few fist bumps with Oboe, UTI and Pikachu, I see Slide Rule, Coal Ash and Master Shake jockeying in for the last strides of their run, with Master Shake having a Glengarry Glen Ross moment…This dude is closing and getting stronger week in and week out.
Mary: May have taken our great group birthday pic with DoubleD. Didn’t catch her name so not sure.
Announcements: CSAUP-Frosty Dec 7th
T-Claps (Recognition): All PAX getting miles this morning with the time change.
Prayer: Prayers for M’s who are expecting, those PAX with new infants. Continued health to those PAX training for races. Prayers for Slide Rule and his upcoming exam on Wednesday. Another year older and another year younger\stronger, special prayers for a great year ahead for DoubleD. Happy Birthday! #respect.

2nd F at Dunkin. Good mumblechatter. Slide Rule enjoyed a fritter. Thanks for the coffee, UTI!

Hard Stop at 10?

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EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

Tiger – Ween

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As the Q rode in to TigerBlood with a Tiger in the passenger seat a small group was gathered.  The crowd increased including Spiderman.  A brief discussion was had trying to figure out the mystery Spiderman that wouldn’t talk.  I believe this webmaster likes bananas.

As the clock struck 5:30am the group was off for a quick mosey over to the front of the elementary school around the picnic tables for a warm-up.

FNGs:N/A

Warm Up:

  • Good Mornings X 20 IC
  • SSH X 31 IC
  • Merkin clock – around picnic tables.  Started at noon in the derkin position, moved over to 3 o’clock, to 6 o’clock, to 9 o’clock.
  • Jump Ups X 20 IC

The Workout:

The PAX made their way over to the bloody wall for some H – A – L – L – O – W – E – E – N.  Here is how things went down…

H – Happy Jacks X 20 IC – A SSH was executed and after every 5, 2 jump squats were done, until the group made it to 20.

A – Apollo Creed Burpee X 10 – That’s right, a one armed burpee.

L-LL Cool J X 20 in somewhat cadence – Alternating lunges followed by a burbee and a jump squat.  The burpee is the “cool” in LL cool J.

L – Ladder Jacks – SSH X10 IC, Seal Jacks X 10 IC, smurf jacks X 10 IC,  and plank jacks X 10 IC

O – One -Legged Burpee X 10 IC

W – wave of merkins – The PAX got into a tight circle starting with Emeril (not to his liking) with a 1 making our way around the circle. After reaching 5 the wave of merkins continued back down to 1.

E– Elevens – Balls to wall, merkins on the curb.  Started with 10 B2W and 1 merkins working our way back to 1 B2W and 10 merkins.

E – Elevens – Curb jumps  and dips.  Started with 10 curb jumps and 1 dips working our way back to 1 curb jump and 10 dips.

N– Narrow squats – X20 IC.  Feet together knocking out a squat.

The combination of getting after Halloween, the costumes, and humidity had the PAX working up a good sweat by this point.  Spiderman had yet to identify the real man behind the mask, but certainly had superhuman powers as he crushed the workout. The Tigerman was close to blood, but managed  to get away with just some mud.

The PAX did an Indian Run behind the school back to the parking lot.

The Q quickly pulled out a speaker for Ghostbusters.  With everyone holding the plank as the music started the group was instructed to knock out a burpee everytime “Ghostbusters” was said and plank jacks every time  “I ain’t afraid of no ghosts”.

Mary:

  • LBC X 20 IC
  • Freddie Mercury X 20 IC
  • 6 inch leg hold X 31 IC
  • Flutter kicks X 20 IC
  • Homer to Marge X 20 IC
  • Boat Canoe X 20 IC

Announcements:

Frosty CSAUP 12/07 and SW xmass party 12/14 (?)

T-Claps (Recognition):

Those who managed to make it through this work-out in a costume.

Prayer:

All those going out to collect candy and all unspoken prayers.

21

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The day prior to Cletus, YHC announced the theme would be the number 21. Warbucks and Coal Ash chimed in on Slack, but didnt show this morning. So I posed the question once more before warmup…crickets. The reason for the 21 is in recognition of, my alma mater, Appalachian State University’s #21 national ranking in the AP poll. highest ever in school and Sunbelt Conference history.

FNGs: None
Warm Up: SSH x 21, Hillbillies X 21, Cottonpickers X 21
The Workout: Took off from the normal warmup area on an Indian run counter clockwise on the track. YHC instructed all PAX to head to the pit behind the Hunt center. Unfortunately the asphalt monster was up this morning too and got him some SlideRule. PAX made sure he was good to get where he needed to be under his own power and we were resumed.

We commenced ta exercis’n, each one with a hill sprint sandwiched in the middle.
Merkins x 21
Prison Squats x21
LBC x 21
Updowns x 21
Imperial Walkers x 21; On the way down from the hill on this one, Yogurt voiced his opinion that he thinks App should be ranked 7th. Can I get down with that? Damn right.
Additional Exercise that I cant remember x 21 and back up the hill to stay thanks to Yogurt

YHC instructed PAX to grab some fence for 21 Durkins

From there, quasi Indian Run to the pavilion adjacent to the playground. (quasi because I called Indian Run and no one Indian Ran :))

Claimed our picnic tables for merkins, durkins and dips. 21 of each with the exception of the durkins. Growing up the son of an Army Officer, I was always told to never ask your reports to do something you wouldn’t do yourself. At this particular point in the Q, that was the durkin.

Another Indian run around the track counterclockwise and then stopping at the playground
Merkins x 21
PicklePounders x 21
WWII x 21

One More Indian around the track counterclockwise and then stopping at the playground. Cha Ching posited that Indian Run heavy Qs are a mumblechatter killer. Damn right.

One last round:
Mountain Climbers x 21
Freddie Mercuries x 21

Mosey Back to the tennis courts for Mary

Mary: Dealers choice: Snap started us off with Shoulder Taps then we went around the world with various exercises (mostly core), everyone doing a 21 count. Almost made is all the way back around when Yogurt called time.
Announcements: CSAUP coming up in December, Christmas Party coming up as well
T-Claps (Recognition): All PAX hanging in there and humoring me for my first boot camp Q.
Prayer: YHC took us out. Crab Legs as he continues on his journey, SlideRule to mend up quick and get back out there.

Tiger War

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It was  a brisk morning rolling into  TigerBlood with a good crowd ready to get after it.  After a quick check for FNG’s the PAX were off to get things under way.

FNGs: nope

Warm Up:

Ran along the side of the middle school towards the track for with some butt kickers, karaoke, and high knees along the way.  The PAX knocked out 2 laps around the track stopping along the way for SSH X 20, dips X20, Good Mornings X 20, Fazio Arm Circles X 20, Step up on bleachers X 20, and squat hold Moroccan night clubs X20.  Mosey behind the schools making our way to the far parking lot next to the elementary school.

The Workout:

War

The Pax paired up and 8 went to one side of the parking lot and the other 8 remained on one side of the lot.  The Q had prepared a special deck of cards for War, but realized when pulling the deck out that the wrong deck of cards was brought. There were some secret jokers in the other deck that will have to come out next time.Here is how the Game of F3 War went down…

Each group had half a deck of cards.  One person from each group took turns pulling a card.

Round 1:

  • Diamond – LBC
  • Hearts – SSH
  • Spades – Squat jumps
  • Clubs – Boat Canoes

The highest card was the winner and everyone had to do the exercise and amount of reps based on the card number.  Face cards were 10 and Ace was 11. The losing team had to do 1 burpee after the exercises were complete.  Both groups had to run down the parking lot to third light pole and back ready to pull the next card. Peak Week and the Q faced offed for a good ole’ fashioned duel going into double war.  Peak Week just lost and the penalty was 10 burpees for his team.

Round 2:

  • Diamond – little baby dips on the curbs
  • Hearts –  Star jumps
  • Spades –  merkins
  • Clubs –  SSH
  • Face Cards – run to the 1st island and back, run to the 1st light pole and back, run to the 2nd island and back

Same rules apply to round 2 but there wasn’t a run after each card was pulled unless it was a face card.  One good ole’ fashioned duel went down again with the Q, but this time was beat out and a 5 burpee penalty was applied.

With some mumble chatter about the definition of a boot camp and the amount of running the PAX finished WAR and assembled into two indian runs making their way back  to the parking lot for Mary.

Mary:

Six inch leg hold moving to twelve inch back to six inch up to twelve inch and into flutter kick.

Announcements:

SlideRule mentioned a shield challenge with four men drinking a beer together for the month of January.  He also mentioned starting a small group bible study  in the new year.  More details to follow.

Prayer:

Prayers were lifted for the family and friends of the 14 year old girl that was hit by a car in Holly Springs yesterday and lost her life. Prayers were also lifted for a friend of Banana Seat that died of a heart attack along with all unspoken prayers.

It is always good to get out and lead the group.  Watch out for the Joker in the future.

10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

Mondays, the sooner you start Mondays, the quicker its over.

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Ahh another Monday, Got even earlier so I rolled into Downtown Train at 5:08, did not post about EC because it’s not something I have been doing so I was as not sure if I could make it. Was the only car in the lot that was not a town holly springs car, so I grabbed the shiny new nox vest and took off for a slow jog to womble and back. Saw a few more cars when I arrived, (Abe and 3rd Cousin) and Oboe pulled in shortly after.

FNGs: None
EC: YHC (Still hate running UTI)
Warm Up: Mosey to Libray and back, 15 SSH, 15 Imperial Walkers, 15 Hillbillys, 10 Sir Fazio forward and backward, 10 Good Mornings
The Workout: Mosey’d to the lower level of the parking deck.
       Thang 1:
50  lBc’s
100 Overhead Claps
150 Merkins
200 Big Boy Situps
250 Squats
If I do this again, will probably switch the sit-ups and lBc’s… my abs still hurt.  With that done decided we should do some Erkins and Dips

       Thang 2: 10 Erkins, 15 Dips Repoato Twice, we then mosey back to the flag for some quick broga, Sun Salutation, to Warrior and back.

Mary:  Various exercises were called by the pax and YHC including American Hammers, Freddy Mercuries, Pickle Pounders, Homer to Marge
Announcements:  None
Prayer: Oboe and YHC as our company transitions to new ownership, F3 Cape Fear on the Loss of a Pax, and Continued recovery for the people down east still recovering from Florence.

COT: 
     Count-a-rama:  4
     Name-a-rama: 3 Meh 1 Respect

TClaps:  Oboe for gutting it out with Breathtaker

NMS: As always a pleasure to lead, small groups or large, it is great to be amount all of you.

Welcome FNG – Convict

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4 HIMs at GP this morning including an FNG who saw the write up in HS Magazine.

FNGs: Convict (Miami fan)

Warm Up:  20 SSH, 10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 15ct Pigeon Pose

The Workout:

Mosey to the wall

3 sets of 30 ct Ascending Testicles

3 sets of 40 ct Wall Sits (Al Gores, Prisoner, Morrocan Nightclubs)

Mosey to the rock pile

3 sets 20ct Curls, Triceps Press, Rutrows, Bus Drivers and Ground Pounders

3 sets of 10 ct Windshield Wipers, 6 Inches and Presses

Return the rocks and mosey to the playground

Face cards (10’s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

5 minutes of Mary

  • 4 sets of 10 ct Supermans (Dive to Free Falls)
  • 5 sets of 5 ct Boat Canoes
  • 10 3 ct Pickle Pounders
  • 20 ct 3 ct Homer to Marge (single leg)

Announcements: F3 Picnic today, HSHM end of November

Prayer Requests: Prayers for DOA’s wife who lost her Mom and continued prayers for Forcep’s boys through the separation.