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The Cooper

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Warm Up: SSH ICx30

Imperial Walkers ICx15

Hillbillies ICx15

Fazio Arm Circles 10F/10B IC

The Workout: “Vacuum Cleaners” for about 5 rounds

Mosey to Goodwill loading dock for “Triple Check” (modified to 40 yard dash)

Stuck around the Goodwill parking lot for “The Cooper”.

A few dips for the early finishers on the curb.

Mosey back, some PAX through the Xmas trees, to the flag for Mary.

Mary: WWIIs, Hello Dolly, Low Slow Flutter, LBCs

Announcements: Convergence at Kenny’s Grave, no Disney this week, Banana Seat has the Q.

HSRC Turkey Trot – https://www.facebook.com/events/273814890119184/

Rumor is there is a Black Friday discount code for the Wrightsville Beach Marathon

Prayer: Those travelling for Thanksgiving and those that can’t be with their families.  YHC took us out.

Over Easy

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Welcome Over Easy to the Pax.  It was the first Paradise City post HSHM.  I heard no one cursing the Finish line.  I’m surprised.  Who puts a half marathon finish line up a ramp.  16 Members came out to enjoy an at their own pace workout.  The idea was to allow the Pax members that were not as soar to do more laps then the others.

EC: Chips, Dawgpound, Cowboy, 187, Skidmark (4 miles)

Warm Up:

Jog around the Soccer Fields
Good Mornings
Fazio Arm Circles
Arm Stretches
Daisy Pickers
Mo-rocking Night Clubs

The Workout:

Partner up with an accountability partner.  Start at the Guardrail run from there to the ticket office and back.  Do the following exercises at each stations.

Gaurdrail:  10 Irkins, 10 Derkins, 10 Dips
Corner: 5 Double Merkin Burpee
Wall: 10 Australian Mountain Climbers, 10 Big Boy Sit-Ups
Ticket Office: 10 Squats, 10 Merkins

Mary:

20 LBCs
20 Homer to Marge
20 Pickle Pounders

Announcements:

Pikachu is planning the South Wake CSAUP.  Date December 15th; 10 – 11 Miles, 4 20 minute workouts
Turkey Run (HSRC)  Donate money instead of paying for a race.  Derrick Davis 5k route
Convergence Thursday at Kenny Grave.  Disney is a no go.
Wolfie’s Mom is looking for a corner hutch for displaying china

Prayer:

Soft travels this week for everyone leaving town for Thanksgiving
Crab Legs
Pax recover from Holly Springs Half Marathon.

Cletus BackBlast HSHM Prep

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EC: Yogurt and 187 (Slide Rule started late and was almost ran over)

Warm Up: Jog to east parking lot – SSH IC x 30,  Moracin Night Club IC x 20, Mountain Climbers IC x 20, Stretching arms/legs.
The Workout: Broke Back Derkins @ 3 laps with 5 Merkins.   Jack Web’s 1:3 to 10.  Plank Chatter w/ Merkins.
Mary: Double D – few minutes giving pointers on HSHM Lucky Charms – pointers and course overview
Announcements: Yogurt is the new Alternating Q for Cletus – 187 has stepped aside so Yogurt has the opportunity to lead!

HSHM info:  COT will be at 06:30 so we can encourage the Pax that are rucking. Warm up is at 06:50 for Pax doing the 1/2 and 5k. Meet at the start line – Deadbolt will Q warmup. Bring shovel flags and post them at the bottom of the ramp; and pick up the SIX.
Prayer:Double D’s dad, LipSync’s brother, Crablegs, those Injured (Banana Seat we’re hoping you get better quick).

3 PAX, some Packs, and Pac-Man @Any Given Sunday

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Knowing that most of F3 SouthWake is in taper mode for HSHM and that yesterday’s U-Turn produced a high number of PAX completing the last of their long run training, YHC decided to switch things up this Sunday and offer a ‘Ruck’ at AGS. For those who wanted or needed extra running miles and were not able to join in the fun yesterday, a running option was also offered. Start time was set for 6am.

A solo clown car left Wescott with PacMan in tow at 5:45am. Arrived to Womble with a single parked car occupied by Farva, who was ready to try out his new Ruck Sack. Early HC posts on Social Media had R-22, Forceps, and Psi. Psi and Forceps informed the Q via FB and also Messenger that they would not be able to join this morning, but no sign of R-22 (later determined R-22 slept through the alarm).

6am hit and was go time. Started with the following warm up equipped with Ruck Sacks

Warm Up: Walk to the far end of the parking lot with toe and heel walks on the return. Also coupled in hip\leg extensions. Circled up for sets of Hillbilly’s and Imperial Walkers X10, Fazio Arm Circles-10F/10B.

The Workout: 6 mi Ruck on the standard AGS loop. A first time for PacMan, who recently moved to the area from California. Set out from Womble headed toward the Sugg Farm entry. As we approached the neighborhood to access the greenway, a quick look at the Garmin had us at 6:19 am and thought by the time we make it to the lake, we should start to see the sun just peeking out. Great fellowship and mumble chatter along the way. Also commented about how just a few weeks ago, H1N1 ran and navigated this course solo, while setting some personal records as a result of darkness and odd sounds in the woods. Have to admit it was much different today doing this course in slow motion with a ruck sack. You are more sensitive to the sounds and see things you normally don’t have the time to see now that you are on a Ruck vs. running. You also have the added benefit of circling the lake with more daylight. Stopped a few times for some pretty amazing snaps of lake and made our way to up Heart Break Hill into Sugg Farm. YHC was pleased to find the row of picnic tables from the prior week still sitting in the open field and called on the PAX to perform 13 step ups, erkins, and dips with a 6 count hold with an additional 1 rep in honor of the 13.1 mi for next week’s HSHM and a 6 count to remember to pick up the six.

Final mosey to Womble from Sugg had us at about 5.50mi. Did a quick circle of the soccer fields, which featured a lacrosse tournament, and the rock pile lot.  PAX noted some very intense lacrosse coaching from behind the fence. Note to self, “you ain’t playing in the final minutes of the game, if you ain’t paying attention in practice.” Owen- if you are listening..stop looking at the playground. DawgPound ain’t there swinging kettlebells and your coach needs you to pay attention. Lesson learned…we think..

Completed the 6mi Ruck and ended with COT

Announcements: HSHM, CSAUP in December, Paradise City tomorrow

Prayer: Prayers for Crab Legs and DoubleD. Additional prayers for PacMan’s sister who is recovering from a C-Section. Congratulations on a new baby boy in the family. Prayers for our active duty soldiers, those who have returned from service, and all Veterans, who have served our country. They have made great sacrifices and we appreciate their service. YHC took us out in final prayer.

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

Rainy Day at PC

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EC: Cowboy, Dawgpound, Emeril, Skidmark, Yogurt

Warm Up:

High Knees
Butt Kickers
Karaoke
SSH
Imperial Walkers
Hillbillies
Quick Feet
Good Mornings
Frankenstein
Merkins

The Workout:

Tunnel Dora:
Partner A does and exercise while Partner B run to the short end and back

100 Merkins
150 Cadence Count Balls to the Wall
200 Squats
250 Cadence Count Preacher Chair
300 LBCs — People started but didn’t finish

Ran to the bottom of the ramp to simulate the final push in the HSHM.  Did 10 Star Jumps and sprinted up the ramp.  Came back for the 6th

Mary:

Good Mornings
Right foot over Left
Left foot over Right
Pull Left Leg to Butt
Pull Right Leg to Butt
Groin Stretch Left
Groin Stretch Right
Legs Spread and Stretch

Announcements:

There is some race in 12 days that a few guys are training for.
Uturn will go back to the normal 5 mile loop this Saturday for Tappering

Prayer:

M4L’s Buddy who’s wife and daughter were in an accident.
Crablegs

Lite Legs Heavy Arms

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EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC,  Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long.  Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps.  Lucky thought that was super easy so next we did the Merkin Shuffle.  Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips.  We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

ENERGY! 10/30/18

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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!

Amazon Has Compression Pants

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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

Come on Cletus

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Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps.  Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters.  Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now!  GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs.  Unspoken