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Pokémon Detective Pikachu

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PAX of 4 turned up for a very very wet Tea Time Murph. Due to weather and peoples desire not to get potentially injured or ill before Saturday’s Half Marathon the decision was made to conduct the workout all under the shelter will some modifications to make up for the running

Fair to say, everyone is sore… it was intense…

Warm Up: NONE
The Workout: in sets of 5, 10, 5, 20, 10 X 20

100 Bench Rows, 200 Merkins (last 50 Diamonds), 100 Monkey Humpers, 400 Squats, 200 SSH in Cadence

Mary: NONE
Announcements: Half on Saturday, see Skids Marks post. Bender Street (Crosby playing at the Thursday expo) John Deere getting proud of his Movember Tash. Prayer: Pikachu took us out…. thanks man….

2 Got Stronger today

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Tricep press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Mosey to playground where the stench of dirty diaper was strong.

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, Supermans and plankarama (standard, right leg and arm up, left leg & arm up, chillcutt, low & hold)

Announcements:

Bottle share tonight 7-10pm (200 Treyesan Dr, HS),

F3 Social Pig Picken tonight at 5 PM (North Hills Club Pavilion)

Prayer Requests

Prayers for military,  veterans, and their families.  Healing for  Pikachu’s achilles,

1 Kettlebell, 4 PAX, and a Parking Lot…

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Early Morning texts started flying amongst Wescott #HIM at 4:33am this morning. Midget started the thread with a simple “Let’s do this.” In true M4L fashion, he not only managed to wrangle  Wescott clowns, but also several F3 Southwake PAX to participate in Raleigh workouts throughout the week, and also inspired the “Sir DawgPound” to join the kettlebell workout today,  allowing YHC the opportunity to make a guest appearance at Crazy Ivan this morning. With the leg feeling good, HC’d on EC with Deadbolt the night before. By 4:55am, we were ‘rolling’ and off to what would be the start of a great morning.

Arrived at the back Womble parking lot by 5:05am, started the Garmin and off we went. Took off to the right side of the soccer fields up Stinson en route to Main Street for the standard route. It had been awhile since experiencing an EC run and enjoyed the cool air and the relief of being able to run for the first time in a while. I had also forgotten how much I missed the comical exchanges that take place on these runs. You don’t exactly get quality Deadbolt commentary while running on a ‘dreadmill’ at the Fern. First mile was a solid 10:15 pace, but quickly picked up in mile 2 as we went sub 10, with a sub 9 in the last quarter mile to end the run.

As we ended the run in the back parking lot of Womble, we were quickly greeted by Pikachu and Pipe Dream, who were ready to see what the guest Q had planned for Crazy Ivan this morning. Armed with only 1-25lb kettlebell among the 4, YHC had to adapt and rely on gloom instincts to devise a beat down. Fortunately, Womble offers many amenities that create a ‘beat down friendly’ environment. Curbs and parking spaces would be the perfect backdrop for some strong work and great mumblechatter among the PAX.

At the start of the workout, YHC announced that since he hadn’t run in a while, we’d do a quick circle around the soccer fields to start the warm up, and was quickly corrected by DB, who reminded me that we just did a 2mi EC. Yep- short term memory is rusty, but it was go time. 4 PAX took off around the soccer fields and returned back to the lot for the following warm up.

Warm Up: Imperial Walkers x10, Hillbillies x10, Moroccan Nightclub x10, Goofballs x10 (shout out to Nemo), Michael Phelps, Clockwork Merkins x10, 5, 10, 5, 10. Lunge Walks from the end of the parking lot to the Speed Bump  w\Franksteins back to the middle of the lot.

The Workout: PAX occupied the curb with backs facing the soccer fields. With both hands on the curb, PAX held plank and curb walked it over  to the left, making periodic stops for Erkins x10 as they continued along the curb to the end (Total 50 Erkins (5) stops).  As we reached the speed bump, gave a quick 10 count and then proceeded to do some air squats 1 set x10. From the speed bump, PAX proceeded to occupy the parking spaces to the right. YHC called for some build-a-bears for the way back to the starting point. First PAX started to bear crawl the parking spaces (skipping one in between) while remaining PAX SSH’d waiting for their turn. Front PAX held plank while waiting for the remaining PAX to finish. Total of 13 Parking Spaces back to the starting point.

Quick 10 count, then PAX proceeded to the opposite curb for another set of curb walks, only this time inserting sets of Dips at period stops (5 stops x10 dips per stop). At the speed bump, a quick 10 count and lunge walked back , stopping at the midway point for a plank hold and alternating calf stretches, then followed to the end with Frankensteins.

With only 1-Kettlebell, did several rounds of kettlebell\core exercises alternating in a 1 to 3 ratio.  Rotating so everyone gets a turn.

First Round: Kettlebell Swings x 10 in cadence, while 3 PAX did LBC’s x10 (all in cadence)

Second Round: Kettlebell Tricep Extensions x10 in cadence, while 3 PAX did WWII’s

Third Round: Kettlebell Bicep Curls (5 each arm) in cadence, while 3 PAX did American Hammers

Fourth Round: Kettlebell Goblet Squats x10 in cadence, while 3 PAX did Homer to Marge

Fifth Round: Kettlebell Shoulder Presses x10 in cadence, while 3 PAX did Freddy Mercury’s

Quick 10 Count, then PAX did a lunge walk back to the midway point of the parking lot and occupied a parking space. Bear Crawled across to the opposite curb and then quickly turned into Derkin position with feet on curb and hands on pavement. Wall walked with period stops for Derkins x10 (5 stops 50 Derkins). Reached the speed bump, did a quick 10 count and then alternated lunge walks with Frankensteins back to the starting point.

Mary: Since we started with Clockwork Merkins, it only seemed fitting to end with some Clockwork Shoulder Taps. Starting at 12, proceeding to 3, then 6, and finishing with 9.

Announcements: HSHM next week. U-Turn tomorrow- standard loop, Any Given Sunday open for business 6am Sunday.

Prayer: M4L’s friends who were recently injured in a car accident as well as a Wescott Neighbor, who is recently undergoing treatment for thyroid cancer.  Deadbolt took us out in final prayer. Thank you to all veterans for their service.

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

“We’re working Here”

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Warm Up:Mosey to Playground

20 SSH in Cadence
The Workout:

10 SETS
Pull ups-5
Merkins-10
Squats-15
American Hammers-20
LBC-25

FIRST TO SET 5
Pause for 5 Double Merkin Burpees OYO
Continue

FIRST TO 10
Pause for 5 Double Merkin Burpees

Finish with the 6

Mosey to white fence John Deere called it 5/10/15 up N back D’erkins
Mosey to other end of Soccer fields
10 star jumps together
Mosey to pavilion for 16 dips in cadence
Mosey to the tennis courts for some sprints
Sprint to the fence 20 squats back to fence 10 M’erkins
Back to fence 20 LBC back to fence 10 Turkish get ups
Back to fence 20 Peter Parker’s  back to fence
Wheel barrel half way 10 M’erkins finish to fence & switch
Bear crawl to fence & back

Routine Mumble chatter from Carpex Spectator AirSoft throughout..

Mary:5 count from each person
Diamond Merkins burpees
Plank
Homer to Marge
Pickle pounders
Wide M’erkins
Break dancers

Announcements:Bottle share at Pikachus Saturday @ 7

Crosby is at My Way that night @ 9

Holly Springs Half Expo Thursday @ 5

Holly Springs Half 11/17 if you aren’t running show up for some support!

 

Prayer: Kubota has a job interview Monday

All of us to be better Fathers, Son’s & Husbands

31, 13, 6 suck

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Pax of 6 turned up for some Halloween suck administered by John Deere.

Pikachu, Gump, Crosby, Sting, Airsoft, John Deere.

EC – Pikachu/Gump 20min Ping-Pong. Deere with 6.1miles hitting up Crossway and a Bass lake to Grimsby PR. Crosby walk from home :0)

Warm Up:Mosey from tennis courts to rock pile… during mosey some dynamic high knees, butt kickers, high leg toe touches, over head arm stretches and cross chest arm stretches.

At rock pile circle up: 13 Cotton Pickers, 13 arm circles F&R.

Collect a ‘medium’ rock and John Cusack back to grass at Tennis Courts.

The Workout: All in Cadence

31 x SSH, 31 x Curles, 31 x mountain climbers, 31 x squats with rock, 31 x Merkins, 31 x Ruck rows, 31 x monkey humpers, 31 x cadence timing plank, 31 x triceps extensions, 13 x Double Merkin Burpees (with star jump Bat Wing)

RINSE AND REPEAT X 3

john cusack rocks back and mosey to tennis courts.

Mary:Pax choice 6 count: as follows

Diamond Merkins
Plank Left arm up
Plank Right arm up
Reverse LBC
Peter Parker’s
Freddie Mercury’s
Merkins
WW1
Homer to marge Left leg up & Right Leg up
American hammers

John Deere closing out with 31 x American Hammers

Announcements:UTurn 6.30 HSHM preview, bottle share Nov 10th. Watch out for kiddies and teenagers on the way home.

Prayer:General prays… thanks to Gump for taking us out.

 

 

55°

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It’s funny how 55 feels so cold right now and in April Pikachu and UTI will be running around half naked because it’s so warm. Tea Time was another success.

EC: Skidmark

Vests: Pikachu, Skidmark

Warm Up: 1st mile. Made a slight adjustment to the mile run this week. We need hills, everyone loves hills, so we ran hills. Route went from the playset to the bottom of Stinson at the crosswalk, exactly 1/2 mile.

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Finish it out with another mile run down Stinson.

Announcements:

  • Speed for Need needs runners 5K Sunday 11/4 @7:20. No registration needed. M4L has more details
  • U-Turn at 6:30 from Ting on Saturday.
  • If you’re not running HSHM come out and support pax, bring your running shoes so you can help escort pax up the final hill. Bring shovel flags, lots of shovel flags.

Prayer: Dawgpound’s family, Double D’s family, Our country.

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

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

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