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Can we just stretch?

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12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.

EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark

FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps

The Workout: Partner up off a random count for a two man weave/Indian Run.Ā  Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.

Group met for the 6 and did the last two exercises as a complete unit and return home.

Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training

Bat Flippin the Bat Flippers

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YHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?

YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.

4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.

FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.

Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what Iā€™m talking about. 20 fellas pushed themselves in various ways this morning. Ā The ā€œbat flippersā€ were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today. Ā Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetailā€™s post this week. If you struggle…good. If it hurts (not injured)…good. If itā€™s difficult… good. Ā If you fail… good. Ā If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. Ā BUT… if our Mā€™s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankensteinā€™s
The Workout: Standard U-Turn route. Ā Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Ā Strong work brother. Lots of picking up the 6. Ā All those elites out there…many of you for picking up my six!
Prayer: Pikachuā€™s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

Don’t you guys want to workout at 1pm?

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10 PAX at the start of Captain Caveman which is a bit more than typical.Ā  Threats of rain or potential Nest cancellation might have pushed a few more over to our covered workout.
FNG showed up on time.Ā  Thanks to Chaps for bringing him out.Ā Ā  His second FNG in 2 weeks.Ā  Josh was curious why we worked out so early instead of 1pm.Ā  @Pikachu gave him the details.Ā Ā  As we started warming up our 11th PAX decided to show up as Lipstick rolled into his first steel mace workout.Ā  10 Burpees for everyone for his tardiness.

 

FNGs: Josh Powell AKA Kool Aid.Ā  More on that to come in the announcements

Warm Up:Ā  Foot trace, hip stretches, shoulder stretches, jog to end of parking garage and back

The Workout:

20 pushups on mace ball held in left hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

20 pushups on mace ball held in right hand
20 ballistic curls
20 shoulder tosses OR shoulder presses
20 tricep extensions
Run with mace to other end of garage

10 clap merkins or normal merkins

2 burpees/2 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
10 burpess/10 squat thrusters
run to end of garage and back
8 burpees/8 squat thrusters
run to end of garage and back
6 burpees/6 squat thrusters
run to end of garage and back
4 burpees/4 squat thrusters
run to end of garage and back
Last round best round
2 burpees/2 squat thrusters
run to end of garage and back

 


Mary:
20 Russian canoe touches
20 90 degree toe touches left side/right side
15 overhead obliques right side/15 overhead obliques left side
Midget love handles
10 overhead obliques left side/10 overhead obliques right side
10 90 degree toe touches left side/right side
8 Russian canoe touches

8 minutes of stretching exercises


Announcements:

As we made our way around COT and got to our FNG he said his name, age and then said Green Tea.Ā  We asked why he said Green Tea and he said he thought we were all naming our favorite drink.Ā  Must have heard Pumpkin Spices F3 name only because there were no other drink names at the workout.Ā Ā  We asked the usual FNG questions and even though his first concert was Duran Duran we couldn’t come up with an appropriate name.Ā Ā  @Dumbo brought it back to Green Tea, which led to Macha for Macha Tea and continued to evolve from there until Dumbo said Kool Aid.Ā  So welcome Kool Aid to F3.Ā Ā  I think he got his moneys worth as he was looking a bit pale and tired at the end and was sitting while everyone else stood.

Mulch sign up ā€“ if you havenā€™t done it yet give it a shot!

Co-Q Duel weeks begin next week ā€“ All AOs closed except for the featured AOs listed. Go post somewhere you donā€™t go very often! See Slack or Facebook for details


T-Claps (Recognition):

Prayer:

Kevin and Saddiq and for Josh’s family as the welcome a new baby

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.Ā  There were a lot of guys getting in various lengths of EC.Ā  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.Ā  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC:Ā 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.Ā  Fill up the Qsheet.Ā  Be aware of your HCs, too many AOs this week were solo or only had two.Ā  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.Ā  If you HC, actually go.

Qswap week coming up soon.Ā  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.Ā  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

There was an Axe but it wasn’t used

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EC: Dawgpound, Cowboy, Katniss, Red, Emeril
FNGs: Nope
Warm Up:

Circled up at the top of the parking deck.

Foot Trace
Tootsie Rolls
Hip Barrels
Spinal Twist
Shoulder Shrug
Neck Stretch

The Workout:

10 Reps Bow Draw to the Side Each Side
10 Reps Uppercut Each side
10 Reps Squats switches
5 Reps Bow Draw to the front. Each Arm
5 Reps Uppercut with Lunge each side
5 Reps Lunges to Squat Switches. Each leg

Did the Onnit game workout. 45 seconds work 15 seconds of rest. If you finish early increase the number of reps by 2. Start at 4 total for each exercise. If you take longer then 45 seconds decrease the number of reps by 2.

Bow Draw Series
Uppercut Series
Squat Series

Mary:

Onnit 6 minute abs ā€“ Up to 6 minutes or 30 rounds. No stop keep ongoing
10 Second Plank
10 Second Plank knees to Elbows ā€“ Nice and Slow
10 Seconds Mountain Climbers ā€“ Nice and Slow
20 Seconds Situps Hug your knees
20 Second Bicycle nice and slow
20 Seconds Russian Twist
20 Seconds Bowl

Announcements:

Mulch Sign Up

T-Claps (Recognition):
Prayer:

Unspoken prayers

We ran Crossways

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FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

Do that on your own time

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FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.

We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time Iā€™d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…

Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since Iā€™m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers

Got what the body needed

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EC: Dawgpound, Emeril, Red
FNGs: None
Warm Up:

We took a field trip to the top of the deck. The music was playing at an appropriate level. I know cause Buford commented on it. It was nice on the top deck. Nice breeze and a nice view.

We circled up and this is where we stayed the whole time.

Some stretches where done. Oh, you want to know what stretches we did. Well, you should have been there. Okay fine. First, we rang out the shoulders, then some spinal twist. Into some barrel rolls. Followed up with some good mornings. I cannot remember everything today. The Creme Brulee donut is hindering my memory before 7:15 in the morning.

The Workout:

8 sets of 20 seconds on 10 seconds off. 30 seconds between exercises.

Alternating Swings
Boobity to Boobity
Kneeling Clean to Press
Halos
Midget Love Handles. It was supposed to be snatches, but I was whooped. I should have done the snatches. Sorry guys for not doing the snatches.

The Finisher:

2 to 1 Jack Webs. Push-Ups on the Bell to pressing the bell. Started with 10 pushup/20 presses and worked down to 1. This was a good finisher. I’m still holding onto one finisher, but it isn’t RUNE friendly. Guess what we are going to do in July guys. Anyone? Anyone?

Mary:

LBCs
Homer to Marge
Toe Taps

Announcements:

Mulch at Bass Lake

T-Claps (Recognition):
Prayer:

Crab Legs