Posts

Threesome

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18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

Southern Rock

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Kettbells and stretching happened

 

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

I said to do this but I meant for you to do that

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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

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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

2 years of the Chu – Part 1/2

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YHC decided to Q consecutive workouts to celebrate 2 years of F3 – the lovely folks at Thunder got to go first.

Peeping Tom joined YHC for a nice 2+ mile EC route – standard Cletus EC + a run by Black Dog Bottle Shop to check the new venue out (looking nice by the way – give it a go).

Warm Up:

Mosey to grass parking lot by rock pile.

SSH x20

Good afternoons x10

Standard Merkin x20

Mountain climbers x20
The Workout:

Tour de Womble:

Mosey down the greenway towards baseball fields, make a left onto the loop and stop at the metal bars.

Half of pax on bars, half on the grass for deep squats.

Reps of 10 and 15 for each group of pax

Mosey to park entrance – burpee broad jump from yellow greenway pole to end of walkway.

Mosey to grass between greenway and baseball fields – gitmo x2 + chilly broad jumps (jump over Pax doing broad jumps)

Mosey to hill between greenway and opening in fence between baseball fields

Did 3 rounds of run to the top of the hill (each time) and various exercises down (crawl bear, bunny hop, and run). Each round we did Merkins (standard, on my up/down, and diamonds on Butt Joint’s call) at the top and squats (standard, on my up/down, and on Peeping Tom’s call) at the bottom.

Mosey to grass near batting cages – stopped for some Mary to show off to the parents.

Mosey to rock pile for some rock work – in a circle, rotating between rocks after every exercise:

Triceps x15

Deadlifts x15

Curls x15

Overhead press x15

Groundpounders x15

Mosey to the grass next to the tennis courts – following the first Mary exercise we promptly moved to the tennis courts as we were all covered in hundreds of nats.
Mary:

Low slow flutter, freddy mercury

Stretching routine:

Tabletop -> cat/cow

Plank – runners pose down onto elbows

Plank – pidgeon
Announcements:

South Wake Beer Mile 10/13
Prayer:

Hurricane Florence safety

Cletus 10/12, the return of “Same Damn Thing, Only Different”

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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

There’s no John like home…

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Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops

The Workout: SURPRISE!!!  We ran!!!  Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway.  Shredder enlightened us that we would be running fairly close to his house.  I asked if he had a full coffee pot he might like to share.  He chuckled and reminded us all that he had a John we could utilize if necessary.  Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities.  Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!).  Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC).  Tsk Tsk Fartsackers 😛

All in good fun gentleman – see you out there next week!

Mary: Sorry Mary…  We’re pooped

Announcements:

Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense

CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating.  Should be a good group of F3-ers there, come join us!

Prayer:

Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer.  Shredder’s event will benefit her cause.

Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer.  His wife is trying to get up to PA to support her.  Keep them in your thoughts.

Plates and Indian Runs

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Warm Up:

The normal lap through the back parking lot up onto Sunset Lake Rd

Jailbreak for the Strava segment crown (kudos to Pablo)

Circle up back at the flag for the following:

Moroccan Nightclubs ICx15

Fazio Arm Circles ICx10 forward & back

Imperial Walkers ICx15

Hillbillies ICx15

The Workout:

Indian Run clockwise around the AO where the last PAX does 5 diamond merkins.  We did this for 2 laps to make sure everyone got their merkins in.

 

Back at the flag we formed groups of 3 and 1 PAX from each group grabbed a 35lb plate brought by the YHC

We did the following exercises rotating each time:

Partner 1 does weighted shoulder press

Partner 2 does Catalina wine makers

Partner 3 does SSH ICx15

 

Partner 1 does weighted Russian twists ICx10

Partner 2 does homer to marge

Partner 3 does Mountain climbers until the 6 is done

 

Partner 1 does weighted squats

Partner 2 Star jumps OYOx15

Partner 3 Squat hold

Plates were then placed back at the flag and we did another Indian Run Bataan Death March style

Mary:

WWIIs, Boat Canoes, Pickle Pounders (led by 187)

Announcements:

Guest Q next week 10/16 – Straight Ca$h

South Wake Beer Mile Saturday 10/13 5pm @ CBC

SAS 5K

Prayer:

Deadbolt took us out

Crablegs

Ivan Crashed Paradise City

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EC: Emeril, Chips, Skidmark

Warm Up:

Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings

The Workout:

Partner Up; One Rock per group

Partner A would run to the end of the short path and come back as Partner B would do the exercise.  Then we Partners will switch.

Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings

Mary:

Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters

Announcements:

Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20

Prayer:

Crablegs
Clay
Brandon

Who’s Carey?

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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: