Lot’s of kids out harassing as we tried to do Murph tonight. Plan to move to more secluded area on June 3(Veterans Park).
No Tea Time next week due to Memorial Day Murph at 0700.
EC: 2-5 miles
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: 1 Mile
Some modifications
Announcements: Memorial Day Murph next week, 7 am
Prayer: Ben’s dad’s diagnosis and testing, PAX on IR
Great weather this morning and a good number for EC as Emeril, Dawgpound, Cowboy and Dumbo headed out. YHC was on the run a little after and we all headed down and around Womble. Saw Bernie and Pilgrim doing some serious speed work along the way – killer pace and always cool to see a couple guys out there working together, holding each other accountable.
Warm Up: Standard jog around the big block but with more traffic than usual. Circled up in the lot for the regulars and then added 5 burpees OYO by accident. YHC saw Dumbo jump in late on the jog but it was just for a bathroom break.
The Workout: On the jog to the rocks and we each got a solid rock to use for an arm set. Circled up behind library on one side of what I call the smile. Started with biceps doing 7s. After 1st set we ran to far end of smile, plank hold then 10 merkins. Back to the rocks and we did 2 sets with a break in the middle for SSH. Another run and merkins then 1 more bicep set. Next we did the same routine but it was tricep press and skull crushers. Rounded it all out with the classic Ground Pounder. Overall, lots of reps and plenty merkins. Returned the rocks and headed back to start for a bonus set keeping the arms up we did bat wings, 10 count hold, penguin claps, 10 count hold, overhead claps, 10 count hole, penguin claps, 10 count hold and back to bat wings. Brutal.
Mary: Quick sets of LBC, low slow flutter, American Hammer
Announcements: Cletus now 5:30, Crazy Ivan needs more kettlebell, Holly Springs Food Cupboard this Sat.
T-Claps (Recognition): Happy early 2 year to Dawgpound. I know I am not alone in saying there have been plenty of days this guy carried/inspired me including when we launched Ivan.
Prayer: Pilgrim and Bernie dealing with illness in family. YHC took us out
It looked like there was going to be a Dumbo sighting at PC this morning. He drove Pablo to EC and as soon as he stopped the car he made his way to the Port a John. I think he finally ran under a 9 minute mile on the way to the John. He said to start EC without him. So we did. When YHC got back from EC Dumbo’s Truck was gone. Pablo was looking nervous for his ride just left him. Good thing 187 was there to provide Pablo a ride home. Apparently Dumbo’s Easter dinner did not sit well with him. Or maybe it was the Indian food from Friday. I hope to see Dumbo back out in the gloom soon. We don’t like seeing #shitterquitters.
EC: Slide Rule, Cowboy, Buford, Dawgpound, Emeril, 187, UTI, Aquaman, Pablo, Lipstick, Bernie, ShamWow
Yogurt Ramp Work EC: Yogurt, UTI, Lipstick, ShamWow!
Vests: Breach (breath taker), Foghorn (The biggest vest I’ve ever seen)
Warm Up:
Jogged to the bottom of the ramp and circled up.
I read somewhere that Burpees are the best warm up exercise. Gets multiple joints going and is a very dynamic exercise.
5 Burpees
Fazio Arm Circles Forward and Backward
4 Burpees
Deep Squats
3 Burpees
Hairy Rockettes
2 Burpees
1 Burpee
The Workout:
The thang started with a count off. We had 21. Not a good number to be divided by either 3, 4 or 5. We formed four Indian Run groups. I had an idea of an Indian Run Indian Run. All I can say it didn’t work out. It was supposed to be two Indian runs passing each other in an Indian run format. sigh. I also had a dream about an Absolution BTTW. Did not attempt today. Maybe a future workout.
We started in the Indian Run Indian Run. At the basketball court 5 Burpees. At the corner 5 Burpees, 10 Superman Merkins (I was trying to get a bit of back in there with the merkins). At the dumpster 5 Burpees, 10 Superman Merkins, 15 Squats and 20 LBCs at the bottom of the ramp.
We completed two laps of the Indian Run work. Then we jogged to the tennis courts for some old fashion elevens. Though we didn’t make it through the elevens. Got halfway.
One side did Carolina Dry Docks. The other side Absolution with a pushup. This was a fun cadence count to call. Seemed like Pax was not that familiar with Absolution so instead of a count it was more instructional count. Started with 10 absolutions and worked down to 5. Started with 1 CDD and worked up to 6, but you don’t do 6 you do ten.
Mary:
Some Yoga Stretching:
Chair Pose
Chair Pose with a twist
Sun Salutation flow into an upward dog
Repeat above to the other side
Downward Dog
Pigeon Pose
Repeat Pigeon Pose to opposite side
Downward Dog
Runners Pose
Repeat Runners pose to the opposite side
Have a Nice Day
Announcements:
Safety class Thursday. Bring 9 volt batteries and smoke detectors for donations.
T-Claps (Recognition):
Buford for working hard getting back out here. He could take it easy and post once a week, but has been consistently posting 3 to 4 times a week. Great job on working on recovery from surgery.
Prayer:
Moby’s Dad (I haven’t heard an update in a bit)
Shreddeer
All unspoken prayers
EC took the form of swinging by Nutcracker and stealing all the cinder blocks for Cowboy & YHC (thanks for the help Cowboy!) Arrival at 5:20, Banana Seat finally found us, the disclaimer was delivered, and we were off.
FNGs: Shocker! (I’m so sorry)
Warm Up:
2 laps around the parking lot; second lap included Karaoke/ Butt Kickers / High Knees
1 Legged SSH x20, Imperial Squat Walkers, Hill Squat Billies, Merkins
Grab a block / weight, and head off
The Workout:
Man it’s a long way from the parking lot to the play ground. Pax stopped along the way to learn the exercises-du-jour:
Goblet Squat: Keep weight vertical in front of you; forces good form with back
1 Legged Romanian Dead Lift: 1 legged (duh), keep legs straight, extend off-leg straight back behind you, bending at waist.
Finally arrive at playground. Pax splits into 4 groups, doing 1 of exercise above + pullups. All in reps of 12.
After completing all 4, meet up for 12 Catalina Wine Makers
Repeato
Part dos:
Mosey to front of school doing curls / triceps extensions with blocks. Stop along the way to learn Merkins w/ Overhead Press (aka: Block-ees? Block Burpees? whatever)
Pair up by speed. Pax1 runs a lap, Pax2 does AMRAP Blockees. Switch
Repeat, only Pax1 needs to finish before Pax2 does 2 fewer Blockees than before
Repeat, only Pax1 needs to finish before Pax2 does 3 fewer Blockees (basically all out sprint)
Part tres?
A Tiger Blood Staple: 2 footed “the floor is lava except the paw prints”. You’re welcome @BlueHen
Mary:
Reps of 12, 11, 10, 9 … of a bunch of ab exercises
Announcements:
Check Slack (and facebook, sigh).
First responder course Thursday
Breach doing an RTP workout next Monday
Carpex is doing a CSAUP that involves Trains. Sounds fun
T-Claps (Recognition):
Great to see Bernie & Pilgrim out on the regular. Miss working out with those guys.
Prayer:
Pilgrim’s dad & cancer issues.
Today is Maundy Thursday, the day Jesus was betrayed by his inner most circle. What’s amazing to me is that, after all of it, He still welcomed them back with forgiveness and good relationship. Maybe, this Easter season, think about those with whom you’ve lost relationship and need to restore.
There was a ton of HIM ready for Crazy Ivan workout this morning. YHC was running slightly behind from setting up the action. Planned for 20 max and had 26 (1 that was running solo), so last minute changes were needed. We had 2 FNG’s that were given the low down on how this F3 thing works. YHC put on breath taker for the last time this week. It was 0530 so let’s get to work.
EC:
Tons of guys
Fritter Foundation Inductees:
Blue Hen & Brony
Warm Up:
Started out with a quick count to get us in small groups of 4. There was one group of 5.
SSH x20 IC
Small group indian run to opposite side of parking area
Jump lunges x10 IC
Indian run backside of lot, return to start
Shoulder raises front then side x20 IC
Daisy pickers x10 IC
Good mornings x10 IC
The Workout:
Mosey down to playground
Tabata Time – rotate to each station 2:30 of strong work then 0:30 break to rotate
6 stations, 5 groups of 4 and 1 group of 5 (YHC lost a member to the crapper for about the first 10 mins)
1 – Morning wood with kettle bells
2 – Partner lat pulls at bars (partner up and hold legs, keep back straight and pull up)
3 – Kettle squat hops cone to cone with 10 wonder bras at the end of each cone
4 – Jump ropes and rotating battle rope every 30 secs
5 – Agility ladders with a burpee at the end of each pass
6 – Merkins and plank jacks x10, continuous R&R for all the exercises until air horn blows to rotate
Mary:
We didn’t have enough time for all of Mary so we did a few quick ones.
Obliques with kettle bell x10 IC, switch sides
American hammers with KB x10 IC
Superman (with KB but that failed) x10 IC
Announcements:
Check FB & Slack, link coming for Dad’s camp, Fire Dept training set up by PacMan aka Cowboy
T-Claps (Recognition):
Is it ok for YHC to call himself out? I was battling a cold/pollen blend all week and wearing breath taker. This was the toughest workout week I have had in a very LONG time. BT is a beast and you don’t realize it until you wear it. At each AO I posted this week, there was a 30 sec blurb about Testicular Cancer Awareness. We can donate funds to help the society spread the message of the importance of checking yourself regularly. Key task for the month is for each PAX member to make a habit of checking the jewels for any changes. See slack and FB for details on how or just google it. YHC plans to posts to as many different AO’s this month to spread the message.
Prayer:
Pikachu and his episode at Tapline, Crab Legs, Shredder, BS results from CT scan (all clear)
Great to see so many HIM posting today! Apologies for being a bit flustered to start but wasn’t expecting that turn out. It worked well and hope that you broke a sweat today. Thanks to Sir Dawgpound for allowing me to lead my first Q at Crazy Ivan and my last day in BT. Good luck to Yogurt who gets the enjoyment of wearing BT next week with a winning bid of $120. Welcome Pace and Snap (FNG’s). It was real and it was fun but it wasn’t real fun.
BS Out!
Warm Up: 21 PAX got the blood flowing as they moseyed over to back parking lot just to the side of the baseball fields. Pax circled up for some Sir Fozio arm cirlces 10 count cadence (forward and backwards), Good Mornings, Imperial Walker’s, and last with Hillbillies (which I messed up on)
The Workout: PAX gathered around a large circle with various exercise stations. PAX performed as many repetitions as possible in 90 seconds of each exercise and recorded the results in front of the station with a piece of caulk. The goal was to do the most repetitions and record your results for others to beat. After the 90 seconds, PAX ran around counterclockwise and went to the next station for a different exercise. Exercises included Star Jumps, Flutter Kicks, Jump Rope (Yoda killed it and looked like Rocky), Merkin’s, Burpees, Kettle Bell swings, Weighted Squats, Weighted Overhead Squats, Curls for the Girls, Prisoner Squats, World War II’s, and a few I probably forgot to mention. Pax moseyed back to the courts.
Mary: Due to time running out, I got the guys ready for tonight with 30 in cadence Pickle Pounders.
Announcements: First Saturday 2.0 at Womble 9:00am. Burgerfeet recruiting help for hurricane victims rebuild, Breath taker auction. Honor to lead!
T-Claps (Recognition): EC Yogurt and Banana Seat. Banana Seat outbid Yogurt for breath taker!
Prayer: Moby’s father, Shredder, Crab legs with possible drug trial.
Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.
Warm Up:
SSH x10 IC
Frankenstein walk halfway down parking lot
Butt kickers back
High knees back down
Mosey back to start – hillbillies x10 IC
Announcements:
Happy birthday Aquaman!
Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.
See Slack/Facebook for other announcements.
Prayer:
UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:
3 to 15 miles. Great work put in across the board.
Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.
Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.
1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.
Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.