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F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

Preferred Nomenclature

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EC:  Kosher, Nemo, U.T.I.

YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.

FNGs: Not today

Warm Up:  10 x Frankensteins, 10 x SSH  in cadence. Discussed the routes and got after it.

The Workout:

3 mile route:

 

 

 

 

 

 

 

 

5 mile route:

 

 

 

 

 

 

 

 

Mary: She was out Christmas shopping

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details

T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC

Prayer:  Diedra and her recovery from surgery, unspoken

YHC took us out. Thank you for the opportunity to lead

Nutcracker Rock,Rock,Rock

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FNGs: none
Warm Up: Mosey, high knees, butkickers, karaoke

tulip pickers x10 sir fascio arm circles 10 forward 10 back, overhead arm circles 5 forward 5 back, SSH x 20
The Workout: Grabbed Rocks and mossied to workout location

Tulip pickers w/rock x10   curls x10   tricep ext x10 3Sets–sprint to 3 light poles in ascending order and mosey back

Bridge press x20  halo x10 lion king x10  3Sets—sprint to 3 light poles in ascending order and mosey back

bridge press x10 curls x10     tricep ext x10    3Sets–sprint to first light pole and mosey back

Mary:  windshield wipers x10   homer to marge x15
Announcements:   Christmas party sign up, Shield lock challenge
T-Claps (Recognition):
Prayer:

We Tried to Kill Sliderule

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Welcome to the first U-Turn following Richmond and HSHM. YHC was curious how many Pax would be out coming off off of some big races, but with recent PRs in their heads the Pax were looking for more and trying to find a way to keep accelerating. Plus YHC promised a couple BIG announcements coming today. There were lots of options for today’s workout. 3 mile option in play, 5 mile option in play, and a new Beta AO option for those that wanted to give it a shot. Emeril has been spending a lot a time in the kitchen lately and missed the talk about the new workout. Kudos to him for dropping the light vest and coming along.

EC: Aquaman and Shamwow at 0515, Sliderule, Bernie, and Skidmark at 0530, 187 and Alpine from home.

3 Mile: Oh Yeah!

5 Mile: Norm, Oyster, Cowboy, Aquaman, Shamwow, Full House, Katniss, Buford

Other option: Emeril, Pablo, 187, Lipstick, UTI, Alpine, Sliderule, Bernie, Skidmark

FNGs: None
Warm Up: SSHx20, IWx10, Hillbilliesx10
The Workout: 3 mile and 5 mile runs.

For those interested here is how the other workout went down:

3 Man Indian Run from Starbucks toward Buffalo Wild Wings: From now on when I say Standard Set it will mean 10 merkins, 10 LBCs, and 10 squats and all runs will be 3 man Indian Runs unless noted. Corner by BWW standard set. To New Hill Rd Standard Set. Thomas Mill Rd Standard Set. Sonshine Gymnastics Standard Set.

At Sonshine we did Triple Nickles. 5 merkins at the top of the hill, 5 merkins at the bottom. Repeat 5x.

At Premier Standard Set

Down to 55 auto works parking lot: prints one direction, mosey back to start  and 10 LBCs (repeat 5x)

Down to Green Oaks Standard Set.

Over to Irving Parkway Standard Set

Up to Thomas Mill Standard Set. At the top of the at Thomas Mill partner up. One partner runs to New Hill and recovers down the hills and sprints up. The other partner runs the other direction to the top of the next hill. This partner sprints down the hill and recovers up the hill. Return to Thomas Mill. Each partner went each direction 1x

Standard Set at New Hill

Standard Set at Tijuana Flats

At Tijuana Flats 2 set of Guantanamo’s around the Landscaping. Then did one set of raccoon crawls around the landscaping on the wall. This is a bear crawl on top of the wall.

Then we did some window shopping. Large group Indian run and we picked up some other U-turners and ran the whole shopping plaza on the side walk. Back to Starbucks and recover.

Mary: Have a nice day
Announcements: Shirt Order, CSAUP 12/7, Christmas Party 12/14, Beta AO, Skidmark brought Pie, U-Turn will be moving locations starting the beginning of the year. It will now start at Panera. Route will remain the same.
T-Claps (Recognition):
Prayer: Wallaby, Good to see Norm

Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.

Left turn Clyde

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FNGs: Not today

Warm Up: 10 x SSH and 10 x Daisy Pickers in cadence. Discussed the routes and headed out.

The Workout: The 3 mile group ran an out and back from Ting to Main Street. The rest of the group continued past Main Street to finish the Little Dipper route….except Boogie and Iceman. They missed the turn at Stinson and YHC was the 6 but unable to get their attention as they continued down Grisby.  I dropped the ball and am sorry for not keeping you guys on the route.

Mary:   🙁

Announcements: Holly Springs Half Marathon/5k this weekend, CSAUP Dec 7, and Christmas Party Dec 14. Check Slack and FB for details.

T-Claps (Recognition): Boogie and Iceman for making it back to the gloom.

Prayer: Slide Rule and his family in the last month of pregnancy, Master Shake and his family, Quiver and his family, PAX running this weekend

Solid work this morning men.

YHC took us out. Always an honor to lead.

The Classic U

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FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had.  I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

My name is… My name is… My name is… Chubby Dawgpound

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Before the workout I asked the pax what music they wanted. Rock workout playlist from Apple or my Eminem playlist for the Holly Springs Half. Eminem can really fire me up.

EC: Dawgpound, Emeril, Dumbo, Pikachu (I think he had a lite vest on), Lucky, Coal Ash, Shamwow
FNGs:  Does Midget count???
Warm Up:

Did a quick lap around the parking lot for it was a cold morning.  Then everyone grab there bell and we made our way to the playground.

Circled Up for the following:

Side Straddle Hops
Good Mornings
Fazio Arm Circles Forward and Reverse

The Workout:

Started things off with a couple of full body kettlebell exercises.

3 Rounds of:
30 Two Arm Swing
10 Thrusters Each Arm
5 Snatches Each Arm

Next we took a quick jog to the Pavillon to grab a spot at the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

After the wall sit circuit it was time to get into some legs

2 Rounds of Single Arm Cleans and lunges.  This is an incremental exercise.  We start with doing 1 clean each arm then one lunge each leg.  We then increment from 1 to 5.  All the cleans are done first and after they are completed we move to the lunges.  I personally felt tired at this point.

Next we took another trip to the wall.

5 Seconds Wall Sit
5 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
5 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit

We can back for another flow.  This one was a straight leg deadlift, clean, and clean squat.  We did two rounds of this flow with 10 reps.  During the second round I asked everyone to partner up.  I wanted us to get some work on the pull ups.  I am personally awful at pull ups and need to get better.

Each pax had two sets on the pulls ups.  I personally want to thank Lucky for pushing me here.  I need it.

Next I wanted to move into some chest/back exercises.  We started Bridge Alternating Chest Press.  The mumble chatter really picked up here.  I felt like the workout intensity was not hard enough at this point.  So we took another trip back to the wall.

This time was a bit different. We did two rounds of the following.

5 Seconds Wall Sit
10 Seconds Wall Sit Right Leg up
5 Seconds Wall Sit
10 Seconds Wall Sit Left Leg up
10 Seconds Wall Sit
Balls to the Wall
Lunge walk down the pavilion and back.

After this was completed we went back to the playground for Mary

Mary:

Midget Flow.  Only time for one pass.

Midget Love Handles
Midget Cookie Pouches
Midget Stand Ups (Mini Turkish Getups)

Announcements:
Frosty (Southwake CSAUP) December 7th
Christmas Party December 14th

T-Claps (Recognition):  Coal Ash, Dumbo, Emeril for finishing up the fritter this week.
Prayer:

Girl in Holly Springs that was hit by a car
Health for all pax