Speedracer
4 pax grinding this morning for some hill and speed work outside in the brisk. Hats and gloves optional.
Warm Up: mosey down Stinson to the lower parking lot.
The Workout: 8x600m runs to the corner of grigsby and stinson.
Mary: mosey back to the parking lot as a group. A couple lifetime females cornered 187 and Skidmark into a deep hill conversation. Not sure of they were calling us out or complementing us. That accent though.
Announcements:
Prayer:
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
Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.
Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.
The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.
YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…
Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.
A good run all around with great #HIM and of course some quality mumblechatter.
Mary: Had to skip due to time crunch
Announcements: 9/11 Stair Climb
Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
So, after 2 years of being with F3 I finally got the balls to lead a workout. Thanks, Double D for going on vacation and giving me a chance to lead the men through the grind.
Warm Up:
Jog around the tennis court
15 Side Straddle Hop
15 Hillbillies
15 Imperial Walkers
10 Fozzy Arm Circles Regular
10 Fozzy Arm Circles Reverse
10 Good Mornings
10 Copperhead Squat
The Thang: Ten station workout all the way down the Possum Trot road
Station 1 Burpee x 10
Station 2 Rock Curls x 20
Station 3 Merkins x 15
Station 4 American Hammer with Rocks x 20
Station 5 Bobby Hurley x 20
Station 6 World War II x 20
Station 7 Plank Jacks x 20
Station 8 Morning Wood 10 Left / 10 Right
Station 9 Mountain Climbers x 20
Station 10 Monkey Humpers x 20
Sprint Back to the start (Station 1)
THANG ROUND 2 with adding 5 more reps to each station
No Man was left behind!!!!! Everyone picked up the six!
THE WALL
10 Donkey Kicks
15 count – People’s Chair arms out
10 count – Balls to Wall
15 count – People’s Chair arms up
Mary:
20 LBCs (I know we only had time for 1)
COT:
Prayer Request – Pikachu has a job interview and pray for F3 vets to get back out. Let’s reach back out to the guys and get them back in the grind.