Pax of 2 for a cold, pre-HSHM workout. Dovetail and Shredder
Warm Up:light jog with various workout and stretching intermingled.
Mary:Ended working the core and more stretching.
Announcements: HSHM, raising money for Wolfe.
Prayer: spoken and unspoken.
The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.
Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.
Thunder Taper Night…. thank you LIPSYNC, Â Crosby, Kubota for braving the cold conditions and rough ass Q. Kudos to Shredder for coming for EC as a break from work
THE EC – Shredder, LIPSYNC, Crosby & John Deere cranking out 5miles mystery run.Â
Honestly I lost track of the work out… still sore from excessive Murphs…… we did a bit of everythang……. lots of dynamic stretches as promised, Rocks… rocks and more rocks….throwing rocks, Preachers Crosses with rock, chest presses with rocks, WW1 with rocks, squats with rocks, Plank Walks whilst dragging rocks, Low Slow Flutter with rocks, Box Cutters with rocks, Mercian Hammers with rocks…New Management Mandatory Double Merkin Burpees… Curb side shuffles, Curb side Merkins, 10 parking space crab walks, bear crawls, Wheel Barrow car park Merkins…. amongst other stuff I have forgotten. Oh…….. Indian run all the way from top car park to shelter……. then Donkey Kicks throwing in Balls Holds at random times….. Mary we did 10 counts all round, then 5 counts.. errrr Freddy Mercuryâs, LBC, Carolina Wine Makers, Diamonds, Protractors, planks…..sorry forgot the others.
Announcements- Half, Expo
Prays – Kubota job interview, those who serve, safety/Injury for PAX running half, crablegs… personal request from myself on Immigration and my wife getting back to running after 18month injury.
Pleasure to lead…… 2ndF Tapline
6 PAX got stronger with several stepping up to co-Q: Dovetail, LipSync, Gump, Norm, Scetch, Shredder
Warm Up:
LipSync took our warm up, taken us to a new spot on the block. Good mornings, SSH, Cotten Pickers, Â Hill Billyâs and Imperial walkers.
The Workout:
Moseyed around the side parking lot for the man avail. Started with some speed skaters and then one PAX  let the pace with the 00 strikes while others ran through various exercises; lateral waited polls, dips, erkins ( wide, narrow, diamonds),  waited bicep curls,  squat kicks, jump ropes.  Rinse and repeat with a couple variations. Then PAX traveled back and forth on the brick  knee wall.  End it on a demonstration of a new compliance technique.
Mary:  Gump  Took marry with some LBC, reverse LVC, toe taps, when shield wipers, Homer to Marge,  and some crazy climb your leg like itâs a poll ?!
Announcements: Â Dovetail took a out with COT, announcements, some words of wisdom in prayer.
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
Special guest appearance by âThe BUTT JOINTâ
What was up with all the orange haze over towards Bass Lake? Conclusion, the world is flat and the orange haze must be England celebrating Guy Fawkes Bon Fire Night……
John Deere doubling down with pre Murph EC…. Shredder and âThe Butt Jointâ both getting EC runs in from and too home.
Dusty getting super strong, completing all 20 sets of pull-ups unaided…. it only takes a few weeks of showing up and practice
Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins, 300 squats
Mary: 2nd Mile
Announcements: none
Prayer: unspoken.
Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.
Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:
Pax on 4 learned a new type of pain this morning; Norm, Â Martini, Dovetail, & Shredder
Warm Up: Dovetail took the warm-up with some dynamic stretching, sumo squats with a twist, Carolina Dry Docks, squats with knee raise twists, Indian run to the back, and a cool breathing core drill.
The Workout: striking (160 total), wedging, dips, lunges, erkins (wide, military, diamond) – 2 sets, Â step ups w/ knee raises, Frankensteins, and pressure point manipulation (cheek and Horse Bite).
Announcements: HSHM prep run on Saturday, CSUP in Dec.
Prayer: Martiniâs momâs health and new baby on the way.
Pax of 3 âescapedâ the rain this morning; Martini, Gump, ShredderÂ
Warm Up:Â light jog, SSH, Fazzio Arm Circles, Good mornings, Jump Lunges, Â Moroccan Night Clubs.
The Workout: Traveled down brick kneewall; Erkins, dips, one legged lunges, with lunges, squats, and bear crawls between walls. Then two pax worked on Open End Escapes while 3rd picked an exercise.
Mary: Ended with  Fertilizer
Announcements: U-Turn Saturday, brew taste coming up.
Prayer: Families, Crablegs, HIM of F3
3 of Holly Springs finest weâre giving a person/his car a good going over in the car park at Womble for the full duration of our workwork….. good men serving our community.
pax of 4 came to get stronger
Warm Up: 1st Mile
The Workout: Murph
Mary:2nd Mile
Announcements: nothing to really report – JohnDeere immigration interview seemed to go well, not been deported yet….
Prayer: Silent Prayers….