R4TJ 10/17/18
Warm Up: Usual
The Workout: Standard Route
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ENERGY! 10/30/18
Warm Up:
Warm-up jog, some kareoca mixed into the jog. Returned to flag area. Circled up for some SSH, Good mornings, Turkish get-ups (yeap, my favorite), imperial walkers, hill billies.
The Workout:
-Merkin mile. 4 sets of 20 merkins. Each set followed by an about .25 mile.
-Picked up a couple of similar rocks and headed to do some Tabata stations.
-Tabata stations- 50 seconds of a continued exercise follow by 10 seconds rest and switch to the next exercise. Stations consisted of: Merkins, burpees, squats, shoulder press, triceps extensions, jump squats, Turkish get-ups (did I mention they are my favorite? ), LBC’s, WW II, mountain climbers.
-Suicides- headed over to GWC. Partnered up. One person ran the lines while the other curled for the girls with the rocks.
-Returned rocks.
-7’s- squats on one side, run to the other side, hand release merkins.
Returned to flag area for Mary.
Mary:
WW II’s, LBC’s.
Announcements:
HSHM practice run this Saturday. Start at Ting park at 6:30am. Lifetime fitness will be sponsoring run starting at 7am.
Speed4Need. City of Oaks 5k, half and full marathon. Need people to help push chariots.
Discussed “change” and the importance of being able to change your thoughts. One thing that is always constant is change. We can not control situations, people or things. We can just change our thoughts. Instead of “why me” we should change our thought to “what am I going to learn from this”.
Prayer:
Prayers to Double D and family, Dogpound’s wife and family.
Circled up. Group was “ENERGIZED” with activity. The quickest way to change our emotions is by changing our thought.
Thanks for allowing me to lead today gentlemen. Always an honor!
U Turn BB
28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse
Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:
I said to do this but I meant for you to do that
Warm Up:
Quick jog around the soccer fields
SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings
The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s. Bottom of the parking lot do x1 Merkin. Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……
Jog to stairs. Still in teams of 3. 1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat
Sharknado – I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.
Mary:
Absolution, Dying cockroach, Stretches, Superman
Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.
Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs
Deflated Turkish Getups
It was announced that right before we started that the YHC had just returned from a long trip up in New England and thus the workout was going to be themed as such.
Warm Up:
We took the usual loop except this time we circled up almost right in front of Average Joe’s Gym.
Imperial Walkers ICx12
Hillbillies ICx12
Mosey over to the Goodwill parking lot.
Moroccan Night Clubs ICx11
Good Mornings ICx11
The Workout:
We stayed in the Goodwill parking lot for “Patriots Dora”.
Partner 1 did a lap around the perimeter while Partner 2 started with the following:
Plank Jacks – 50
American Hammers – 100
Turkish Getups – 100
Squats – 200
These were done cumulatively switch after each lap.
Mosey over to the Jiffy Lube guardrail.
Partner 1 – 87 erkins and 87 dips
Partner 2 – 28 LBCs OYO
These were done cumulatively and partner 2 was the counter for switching.
YHC led the PAX the long way back towards the flag for Mary around and behind Harris Teeter but then paused at the wall at the end of the complex.
1 round of Crazy Indian. Then we officially headed for the flag.
Mary:
We circled up for the following exercises:
WWIIs x12
Boat Canoes ICx12
Homer to Marge ICx12
Standard Merkins on Q’s up and down to 10
Announcements:
HSHM is still coming…
There is a GoFundMe page set up for Wolfie’s move.
Prayer:
People recovering at the coast
Clay
Fallen Trooper Conner
Amazon Has Compression Pants
Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.
Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.
Vests: 187
Welcome back Kotter: Pilgrim
Gloves: everyone
Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.
The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.
B – Burpees 4 sets of 10
L – Lunges 4 sets of 20
I – Imperial Walkers 4 sets of 30
M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins
P – Plank Jacks 1 set 25 CC
S – Squats 1 set of 60
Brony led 1 more set of 10 Burpees due to late arrival.
Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.
Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.
Prayer: All those affected by the hurricanes
Like a Virgin
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
U-turn “Fall is Here”
Warm Up: Dogpound led some Frankenstein’s, IW and HB’s
The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.
Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.
Great work gents. HSHM work is getting done.
Cletus 10/12, the return of “Same Damn Thing, Only Different”
Chilly morning, as hurricane winds finally brought cool temps and no humidity. Solid turnout
Warm Up:
Run to the Playground
- 20x SSH in cadence
- 20x Imperial Squat Walkers in Cadence
- 10x/10x Fazio Arm Circles
- 20x Total Partner Pullups (10x each?)
- Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away
The Workout:
Partner up for a few rounds of “Same Damn Thing”
Exercise:
- Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
- At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
- At “bottom” of suicide, do increasing reps of WWII
Methods of Transportation
- Round 1: Just run
- Round 2: Partner Carry
- Round 3: Bear Crawl
- Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
- Round 4: Wheelbarrow (3 stations; 3x reps)
Run back to playground for 20x more partner pullups
Jailbreak to Tennis Courts
Mary: None
Announcements:
- Ruck Division for Holly Springs Half
- T-Shirts coming?
- Please come support HS Half finish! It’s awesome having a big crew running us up the hill
- Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
- Crew going to the coast Saturday for Hurricane Relief
- 12 mi run starts @ 5:30 tomorrow
- Yoga Pants practice run for HS Half coming up, see Patch
- Brandon (Wulfie) moving tomorrow and could use our help, see Patch
- Drapers 2 year anniversary!
Prayer:
- Hurricane impacts
- Crab Legs
TS Michael
On this day, we await remnants of Michael. Schools are closed, but for most of us it will be business as usual.
EC streak alive with Nemo, Deadbolt, 187, Pablo and Warbucks doing the standard loop
Warm Up: Jog around the soccer fields and circle up in starting lot for the usual including Good Mornings, SSH, Mt. Climbers, Fazio Arm Circles, and another set of SSH. Shifted to some leg stretch to close it out.
The Workout: On the jog to back corner of soccer fields we stopped at top of greenway hill. Partnered up for a brutal set. Partner 1 was on the run to bottom of hill and back while Partner 2 was AMRAP select exercise. We did this 5 freaking times. Exercise order was merkins, burpees, squats, SSH and air press – this was all about pushing yourself to a limit. After each Partner completed each of the 5 exercises and 5 laps on the hill, we recovered on the jog back to the parking lot where we found the wall and alternated BTTW and dips on the bench. 5 rounds, again, working up from a 10 count to a 14 count.
Mary: Strong Plank-o-Rama, real strong
Announcements: SAS 5K, Beer Mile, HSHM shirt order
Prayer: Lab Rat house on market and preparing for move and to work with his family business leading sales for Oyster Farm, all those impacted by Michael and still recovering from Florence, all our brothers through unspoken prayer. YHC took us out.