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Good Times at Johnsville

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EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

Better fix your watch…

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EC: Skidmark

FNGs: Not today

YHC arrived with plenty of time to spare, planted the flag and gave out a few fist bumps. I noticed that my Garmin screen was frozen so went ahead and did a “soft” reset on it. After the watch rebooted and appeared to be good to go, I notice the group looking at me like it is time to go. Someone mentions that it is 5:31, check my watch again and I tell the group my watch says 5:26.  All I hear is “You better fix your watch”……circle up and start the with…

Warm Up:  10 x Frankensteins IC, 10 x SSH IC

The Workout:

Reverse Turkey Leg (5 Mile route)

 

 

 

 

 

 

3 Mile Route:

Rut did an out and back to downtown with Skid picking up the six along the way.

Mary: Almost got some yoga in….

Announcements: Check Slack and FB. A lot of 3rd F opportunities coming up in the next few weeks.

T-Claps (Recognition): Everyone for picking up the six (me) today. Much appreciated. Rut for getting a PR today, good work!!

Prayer: Wallaby and his family, injured PAX and PAX who have not been posting….we would love to see you back in the gloom!

YHC took us out. Always an honor to lead.

Gut Bombs

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6 pax crawled out of the fartsack on Super Bowl Monday hoping for beat down and hoping to keep their Super Bowl Sunday feast contained in their stomachs. Based on the menus described their was about to be a lot of “fire in the hole” if you know what I mean. There were threats of merlot but we never got to see any. We did see a few pit stops and impressive belching.

EC: Full House, Skidmark

FNGs: None
Warm Up: We did burpees until Dumbo joined us after coming in HOT!! 1 loop with Imperial Walkers, Hillbillies, and SSH.
The Workout: 6 man Kansas City Chief Run around the complex stopping at every other corners for a 20 count exercise. This included merkins, squats, LBCs, and SSH. Completed 2 laps. Everyone run on the right of the line, except Java. Only he can run over his dog.

To the parking lot for a variation of stack up suicides with 3 man Indian Run. 2 burpees, 4 squats, 6 LBCs, 8 merkins, 10 star jumps at the top of the stairs.

Finished with 7’s of squats and star jumps.
Mary: Yoga stretches because we should be doing a lot more of this.
Announcements: 2/22 Long Ass Run, Saturday 2/8 from 10-2 come build a greenhouse at HS food cupboard.
T-Claps (Recognition): Emeril for not splashing merlot
Prayer: Wallabee and those battling addictions. Those battling cancers and other health conditions.

Dumbo took us out.

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

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

Building a Flow with your Host Dawgpound

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It was a warm Friday morning. The parking deck kept us even warmer.  The audio visual team was up and running and streaming Sarah Beth Yoga for the Pax to get a bit of stretching.  Trying to win the day by putting the work back into our bodies.  Dumbo convinced Pablo to run hills though.  That man really loves those hills by the library.

Dumbo even brought his brother out.  Even though he is 9 years younger he refers to Dumbo as his ‘Smaller brother’.  We already had the name lined up.  First job was at a country club.  That went to caddy shack.  That went to Noonan.  Danny Noonan is the kid caddie from the moving that is trying his hardest to get the caddy scholarship.  I wanted ‘Na Na Na’, but everyone seemed onboard with Noonan.  Just don’t let Emeril ruin it for us.  That guy.

It was a special morning.  Besides building our flow we ran the stairs at the parking deck for the first time.  Pax that couldn’t (Pikachu) stayed down and did more abs.

Yoga EC: Dawgpound, Buford, Emeril, Deadbolt, Flanigan, Coal Ash, Skidmark, Redenbacher, Noonan
Running EC: Cowboy, Dumobo, Pablo
FNGs: Noonan
Warm Up:

Quick lap around the parking deck. Then we got in a U. I said circle but the space wasn’t large enough to accommodate so we had rows in a U fashion.

Started just bouncing and loosening up the legs and shoulders
Backstroke
Hinge stretch — Big toe of back foot is inline with heel of front foot. Bend at the waist. Repeat on the other side.
Leg Swings
Leg Circles Front and Back

The Workout:

We built up to a full out flow. We started small. After each progression of the flow half the pax ran the stairs the other half did some ab work.

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean

Stairs/Midget Coookie Pouches

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat

Stairs/Kettlebell Pull Through (In a plank position move the bell from one side to the other)

5 Reps: — Did the right side then left. That was one Rep
Push Up one arm on bell
Row
Clean
Squat
Snatch

Stairs/Midget Stand Ups

5 Reps: — This one we did the right side then after the switch during the swing we did reverse and finished with the pushup

Push Up one arm on bell
Row
Clean
Squat
Snatch
One arm Swing
One arm swing and switch hands

Stairs/Exaggerated toe touches (Hand touches opposite toe while swinging the leg up)

Mary:

2 Rounds
Midget Love Handles
Supermans — These will know be known as Flying Pikachu’s

We finished with some stretching. Gotta run some miles tomorrow.

Started with frog stretch. (In table top pulse moving our hips back to our feet.)
Leg through stretch. Like pigeon, but instead of the leg being under your body it is sticking out to the side. Bring forearms to the ground. Reach up to the sky
Runners Pose rotate to the leg that is bent for added benefits
Pigeon Pose. Rotate hip of leg bent for added benefit
Thread the needle (Start in table top put right arm under left arm. Your head should be resting on your shoulder. Bring the arm back up.)

Announcements:

Long Ass ATT Run. Blue Hen is running the whole thing this year

T-Claps (Recognition):

All pax who put up with my Kettlebell workouts. I love them and I hope everyone else enjoys kettlebells.
Prayer:

Wallaby
Pikachu
Pikachu’s wife (Cause we will be having a moody Pikachu as he goes through withdraw from running)

We Could Run a Little, We Could Run a Lot

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YHC struggled with what to plan for this workout. I wasn’t really sure what to expect in terms of runners/non-runners and Tiger Blood is one of those AOs that finds good balance in running vs bootcamp. One way to solve that: Deck of Cards.

EC: Warbucks, Pikachu, Skidmark, and 187 ran from home

FNGs: None
Warm Up: 2 laps around the parking lot. Good mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Deck of cards with the following:

  • Diamonds: regular merkins
  • Hearts: LBCs
  • Clubs: Squats
  • Spades: Burpees

If an Ace is drawn run laps in the parking based on the value of the card before the Ace. This proved highly effective as the first Ace drawn followed a 10. Modification quickly followed.

Suicide King was supposed to be suicides but we missed it and did suicides at the end.

Mary: 10 count exercises by pax

Announcements: 2/22 Long Ass Run

T-Claps (Recognition): Da Business who said his heart was in his stomach
Prayer: Those struggling with addictions, family members young and old

Deadbolt’s Love Affair

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If you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.

EC: Skidmark

FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military

Pablo’s Birthday Q at Paradise City

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15 PAX, 6 for EC, braved the cold temperatures to come and celebrate Pablo leveling up after another trip around the Sun.  I appreciated all the friendly faces that came out to show their support.  It was good to see Java’s dog, Nespresso, venture out into the gloom until Warbucks decided to hurt the dog (shame on you!! jk).

FNGs: None

Kotter: Particle Board

Notable Absences: Midget4Life

EC: Skidmark, Warbucks, Buford, Dawgpound, UTI, Pablo

Warm Up: started with a mosey the back way around toward tennis courts stopping multiple times for warm up exercises in cadence: SSHx40 (1 extra for good luck), IW x10, HB x10, Sir Fazio Arm Circles 10F&10B, seal claps x10, overhead claps x10

The Workout: Q got a headcount and split the PAX into 3 groups of 5 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations that started at the top of the ramp area and went toward the stop sign on Sportmanship Way.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Hand Release Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  When completed, PAX moseyed to the box office and split into 2 groups, 1/2 PAX did bulgarian squats x10 each side and the other 1/2 held BTTW x 2 rounds.  Mosey to the flag for Mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10 regular x5 right leg up x5 left leg up, Boxcutter x20, Freddie Mercury x20, Pickle Pounders x10

Announcements: 2nd F opportunity at Wegman’s for lunch followed by Ice Skating at Raleigh Ice Plex, 3rd F opportunity to support family member of Kosher to build a playset (info to be posted on slack)

Prayer: Wallaby, Crablegs, Unspoken, Warbucks took us out.