Patch – Page 4 – F3 South Wake

HSHM

November 17, 2018/in AO Post, Convergence /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Boy George, Breach, Brexit, Buford, Cowboy, Crosby, Darby, Dauber, Dawgpound, Deadbolt, DoubleD, Draper, Dusty, Emeril, Foghorn, Forceps, Glamper, Gump, H1N1, Hasselhoff, Java, John Deere, LED, Lipstick, Lipsync, Lipton, M4L, Moby, Mookie, Nemo, Norm, Pablo, Patch, Peeping Tom, Pikachu, Psi, R22, Rams, Roger Roger, Sharapova, Shredder, Skidmark, Slide Rule, Slots, Squatter, The Natural, Wadfather, Warbucks, Wrangler, Yellow Card, Yoda, Yogurt

The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Wafers

November 4, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Brexit, Deadbolt, DoubleD, Draper, Dusty, Farva, Foghorn, Forceps, Gump, H1N1, LED, Lipstick, Lipton, M4L, Nemo, Norm, Pablo, Patch, R22, Shredder, Skidmark, Slide Rule, Warbucks, Yellow Card

Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

ENERGY! 10/30/18

October 30, 2018/in Purple Cobra /QIC: Patch
PAX: 187, Chips, Deadbolt, Dumbo, M4L, Pablo, Pac-Man, Patch, Sharapova

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

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

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:

Deflated Turkish Getups

October 23, 2018/in Purple Cobra /QIC: Peeping Tom
PAX: 187, Banana Seat, Chips, McStuffins, Nemo, Pablo, Patch, Peeping Tom, Psi, Roger Roger

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

Come on Cletus

October 19, 2018/in Cletus /QIC: 187
PAX: 187, Blue Hen, Brony, Crosby, Doc, Forceps, Gump, McStuffins, Pac-Man, Patch, Pikachu, Slide Rule, Yogurt

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

U-turn “Fall is Here”

October 13, 2018/in U Turn /QIC: Banana Seat
PAX: Banana Seat, Banjo, Boy George, Dauber, Dawgpound, Emeril, Gump, M4L, Norm, Pablo, Patch, R22, Slide Rule, Warbucks

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”

October 12, 2018/in Cletus /QIC: Slide Rule
PAX: 187, Da Business, Deadbolt, Doc, Draper, Dusty, Lucky Charms, M4L, McStuffins, Pablo, Patch, Peeping Tom, Pumpkin Spice, Slide Rule, The Natural, Yogurt

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

Who’s Carey?

October 6, 2018/in U Turn /QIC: Skidmark
PAX: Banana Seat, Boy George, Dauber, Dawgpound, DoubleD, Emeril, Farva, Lipstick, Patch, Peeping Tom, R22, Skidmark, UTI, Warbucks, WebEx, Yogurt

In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Cletus BB

October 5, 2018/in Cletus /QIC: 187
PAX: 187, Banana Seat, Da Business, Doc, DoubleD, Dusty, Kid Cracker, Lipstick, Lucky Charms, Patch, Pumpkin Spice, The Natural, UTI, Warbucks, Yogurt

15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot. Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat. Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end. We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD, Clay, Crab Legs, Unspoken

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