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Bowling @ R4TJ

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EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC

FNGs: Nope

Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street.  Picked up the 6 and continued on.

The Workout:  A new route was designed by YHC the night before.  It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…

I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face.  Do you see it?  “The Bowler”

5.436 miles were charted to create the familiar shape.  Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run.  As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting.  We circled up and did some stretching.  Mid stretching session, Pablo excused himself to seek some relief.  Running 4 the John indeed!

 

Mary:  She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”

We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out.  When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together.  Kinda like when you pay for an hour of bowling and finish early.  You might not have time for another game but you might as well stick around and throw some extras.  Trickshots, practice, goof off.  Great mumblechatter as we finished up a few more frames.

Announcements:

T-Claps (Recognition):

  • Amazing work by all today picking up the 6 – special shout out to LED and Fonzie, I felt like I saw them picking up more often than most.

Prayer:

Burpees, Busch Latte & Biscuits in an Eddie Van Halen Tribute at Kung POW

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This morning – we honored the passing of a great one – Eddie Van Halen.  It was great to see the 12 Oaks Clown Cars roll up.  Midget almost jumped the curb in the Lexus.  YHC had been up since 3:15 and was fire’t up – lets do this

FNGs: None

The Workout:
Warm Up:

  • Double D took the flag and led us out of Wescott and over the the Church back parking lot.  We played a little frogger on Sunset Lake Road
  • I found a bluetooth speaker in the mulch so I decided
  • Gathered in a circle – YHC explained who we were honoring.  To begin the tribute – the Pax did “Burpee Eruption”  this was continuous burpees through the 1:30 Eddie Van Halen classic solo – “Eruption” – that sucked
  • Good Mornings x 10
  • Mountain Climbers x 10
  • Imperial Walkers x 10
  • Hillbillies x 10

Thang 1:  Running with the Devil

Van Halen Fact:  They started out named The Broken Combs, later became The Space Brothers, The Trojan Rubber Company, and then Genesis. Upon finding out the latter name was already taken, they changed their name yet again to Mammoth.  In 1978 –  Eddie was just 23 years old when they released their debut, self-titled album.  It had 11 songs and was only 35 minutes in length.  The opening track was “Running with the Devil”

11s while Running with the Devil played on loop

  • Bottom of Hill – Merkins
  • Top of Hill – Squats
  • 5k pace on the run or faster

Thang 2:  “Panama”

Van Halen Fact:  Released in January 1984.  This was the final full length album to feature the original members.  This album produced the bands only #1 single on billboard – Jump.    The kid on the cover was based on a famous Italian work of art called a “Putto”

Do this as a group – in a circle – no breaks – no rest – all to “Panama” on repeat

  • 60 Body Weight Squats (20 per round)
  • 60 WW1 (20 per round)
  • 60 SSH (20 per round)
  • 30 Burpees (10 per round)
  • 60 Mountain Climbers (20 per round)
  • 60 Merkins (20 per round)

Thang 3:  Hot Summer Nights

Fact:  Eddie Van Halen could never read sheet music.    Gene Simmons produced their 1st demo disk.   5150 named after mentally disturbed person.  Sammy wanted to name the 9th album FUCK but settled on just using the letters For Unlawful Carnel Knowledge

  • Cackalaca Choo Choo  (All this to 5150’s “Hot Summer Nights” on Loop)
    • Pax in a plank hold in large circle
    • 1 pax goes around the circle jumping over feet of planing pax
    • Every two jumps – he does a burpee
    • Next pax leaves and goes around

Double D led us back to my truck with shovel flag flying!

Mary:

  • Low Slow Flutter x 20
  • LBC x 20
  • Have a nice Day

Announcements:

Dumbo 3rd F at Holly Springs Food Bank

T-Claps (Recognition):

Prayer:

  • Unspoken
  • Famunda with some job uncertainties
  • YHC took us out

 

2nd F

  • We had sausage biscuits and Busch Latte

Running for the TP

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FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom.  Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally.   Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX.  Prayers for CrabLegs and ongoing treatments.

I Love this Place

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I’ll admit I’m a little biased. When it comes to workouts in SouthWake this is my absolute favorite. Maybe it’s because it’s Monday morning, maybe it’s because it’s high intensity bootcamp, maybe it’s because of the smell from the dump, but more than likely it’s because of the core group of guys we get there every week, the complaining they do during workout, how they push themselves and then show up the next week and do it all over guys. Exhibit A: Dawgpound and Dumbo. Good work guys.

I promised all 3Fs and all 5 core principles would be on display so let’s take a look.
1st F – Check
2ndF – Panera Check
3rdF – We did a spotlight on the the 6th person in the circle. Asked how they go their name and what F3 meant to them. – Check

1st Core Principle (All workouts are free) – check
2nd Core Principle (Open to all men) – check
3rd Core Principle (Held outdoor rain or shine, heat or cold) – check (there is no shelter at Ting)
4th Core Principle (Member lead, in a rotating fashion, with no certification necessary) – check, the Pax picked all the exercises today
5th Core Principle (All workouts end in a COT) – check

EC: There were a bunch. Pikachu, Full House, ShamWow!, Emeril, Dawgpound, UTI, Lipstick, Pablo, Skidmark

FNGs: None
Warm Up: 1 lap mosey around the complex complete with the standard Hillbillies, Imperial Walkers, SSH, Good mornings

The Workout: Split into groups of 4 randomly. Stack up suicides with 5 stops.
Exercise 1: 5 Star jumps
Exercise 2: 10 Squats
Exercise 3: 15 WWII
Exercise 4: 20 Diamond Merkins
Exercise 5: 25 Monkey Humpers
Go to stop 1 do the exercise, return to the fence. Go to stop 2, do the first 2 exercise, return to the fence. Etc. Go all the way up to doing all 5 exercises. Then unstack them.
Everytime the group returns to the fence they do 2 Peeping Lipstick (A Turkish Get-up with a star jump.).

Mary: Slight mosey to get the HR back down. Finishing with stretching.

Announcements: More 3rdF opportunities coming

T-Claps (Recognition): Dawgpound was our 6 in the count during COT. Thank you for you leadership and sharing what F3 means to you.

Prayer: Praise=Bondo’s Granddaughter will be coming home soon. ShawmWow! took us out.

No Running in the Cave

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Lots of chat going into this workout about if YHC could Q a no running workout. Happy to hear that my reputation preceeds me – hopefully this broke the mold a bit.

FNGs:

None today
Warm Up:

SSH x50

Straight leg hinge x10 each leg

Sir Fazio Arm Circles x10 forward/backward

Spinal Twist x10

Windmill x10

The Workout:

5x burpees

5x turkish getups with the mace – pax were told they could all be on the same arm. They knew that that meant.

4 corners starting at the entrance to the parking deck – at each corner:

  • 10x ballistic curls IC
  • 10x switching lunges IC
  • 10x lever deadlift each side
  • 20x low slow flutter w/mace cantilevered overhead

To transition along the short way pax plank shuffled and pulled the mace through. This seemed like a good idea on paper but was actually terrible – mainly because of the noise.

To transition the long way pax performed walking grave diggers. T-claps to Dawgpound and Emeril for excellent form demonstration here.

After 1 lap we repeated 5x burpees and 5x turkish getups. We then did overhead press while moseying back to the far corner for another set of our exercises, then moseyed back to the start doing overhead press for our last set.

Mary:

20x American Hammers (WITH MACE) – apparently this was a lot. Lots of mumble chatter, not a lot of hammers by the end.

20x dying cockroach (WITH MACE) – this was an awesome modification to this exercise. On softer ground would be nice, but this should come back.

20x Homer to Marge (WITH MACE) – nothing needs to be said.

Announcements:

Bass lake mulch is DONE. Huge t-claps to all pax that got out there, some 4+ times.

Holly Springs Food Cupboard workday coming up. Keep an eye out for an announcement from Dumbo.

T-Claps (Recognition):

Dawgpound and Emeril for recognizing the need for another no-running option and teaching us all how to (kinda) know what we’re doing with these maces.

Prayer:

Moby and his family for his dad’s passing. Fumunga and his M for their expecting.

YHC took us out.

What is that smell?

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With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.

FNGs: None

Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC

The Workout:

3 Mile Route:

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

Mary: MIA

Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.

T-Claps (Recognition):

Prayer:  Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19

Dumbo took us out.

No Virtual BRR runners at Paradise City

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FNGs: None

Virtual BRR Runners: None

Real BRR Runners: 6

EC: Emeril, Midget4Life, Goldilocks

Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.

The Workout:

On the ramp.  4’s – Step-ups/Burpees.  To the top perform step-ups.  Back to the bottom 1 burpee.  Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s

Mary: Stretched
Announcements:  Sign up for mulch and form a real BRR team next year.  Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.

BRR Caveman

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FNGs: Nope.
Warm Up:

Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies

The Workout:

A pyramid that took to long

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension

Mary:
Ran out of time

Announcements:
BRR
Mulch sign up. Please finish it this week

T-Claps (Recognition):
Prayer:
All BRR participants

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“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

Can we just stretch?

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12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.

EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark

FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps

The Workout: Partner up off a random count for a two man weave/Indian Run.  Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.

Group met for the 6 and did the last two exercises as a complete unit and return home.

Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training