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It was a warm night at Thunder with what may have been the hottest day of the year. At the 1900 mark Q made everyone squat hold while he gave a disclaimer and made sure all medical paperwork and life insurance were up to speed. There was a reminder to modify as needed and make sure we keep an eye on the 6.

EC: Pikachu, Skidmark. Crosby and John Deere did a pre-workout run but the heat was a little too much and decided to modify.

FNGs: None
Warm Up: 10 burpees OYO. Mosey to 1st corner at soccer field and 5 cc SSH. Mosey to Second corner and do 5 cc SSH & 10 merkins. Mosey to third corner for 5 cc SSH, 10 merkins, 15 cc plank jacks, Mosey to amphitheater and do 5 cc SSH, 10 merkins, 15 cc plank jacks, and 10 cc Imperial walkers and 10 cc hillbillies

The Workout: Box jumps x 10, dips x 10, box jumps x 15, dips x 15, box jumps x 10, dips x 10.

Mosey to playset for 7’s with pullups and merkins

Mosey to area near the flag for burpee bullring. One pax goes in the middle and selects someone to race to 5 burpees. Pax on the outside do side strattlehops. Loser runs to a bench and returns while winner joins the circle. All Pax went two times.

Mosey to the hill on the bottom side of the soccer field. Bear crawl races up the hill. Winner does 3 merkins. All others do 5. Rinse and repeat x 5.

Mary: Hold plank for 5 minutes. During 5 minutes did each arm up 1x, peter parkers, pickle pounders, side crunches. When Q noticed most pax were on their knees we took a quick break.

Back to plank for 5 more minutes. This time is was a straight hold with Q asking pax the F3 mission, core principals, and motto. Sets of 5 merkins at various times. One set of clock merkins with stops at 12, 9, 6, and 3. Ended when most Pax on their knees.

Announcements: Beta AO Wednesday joint Q with Carpex. Will run a couple more times. Convergence tomorrow 0704 at Womble

T-Claps (Recognition): Hot

Prayer: Tom’s family from 187’s neighborhood, Crablegs, Shredder.

Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Sweat Puddles

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12 men woke for the 4th of July week. No vacation for these men. They were rewarded for their commitment to Paradise City with a 3+ mile beatdown.

EC: Bullseye, Aquaman, Full House, Katniss, Skidmark

FNGs: None
Warm Up: 1 lap warm-up with stops to do 20 Side Strattle Hops, 10 Windmills, 10 Imperial Walkers, 10 Hillbillies, and 10 Sir Fazio Arm Circles forward and reverse.

The Workout: Groups of 3 by speed. 3 man catch me if you can indian runs and do 3 laps. 1st lap the pax does 3 burpees. 2nd lap 4 squats, and 3rd lap 5 merkins.

As groups finished go pick up the 6.

Met at bottom of ramp for 7’s to the top. Burpees at the top and WWII’s at the bottom. Modified mid way to only run half the ramp up.

Mary: Pax stayed in Plank for 8 minutes. During plank pax did right and left arm up, side crunches, Peter Parkers, Pickle Pounders, and merkin clock with stops at 12, 9, 6, 5, 4, 3, 2, and 1. Held plank and then finished with 5 merkins.

Announcements: 4th of July Convergence. New AO off Ten-Ten combo Q with Carpex.

T-Claps (Recognition):

Prayer: Crablegs. Those traveling for the holidays.

 

Bunch of Bad Backs

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FNGs:None
Warm Up:Quick mosey to big parking lot.  SSHx15, Sumox10, MNClubx10, Merkinx10, IWalkx10, HillBx10
The Workout: Pick your partner and size matters.  You are going to put your partner on your back and do 10 squats with said partner on your back and then partner carry to the other side of the lot and then switch and then 10 squats and partner carry to other side.  This was done twice per partner and this is where we learned that several of the pax have bad backs and modified to other exercises.

Next up was mosey to playground for 3 sets of alternating pull upsx5 and WW2x5.  Then over to track where one partner would run one way and the other the other way and when you met on the other side, paddy cake merkins x 10, repeat to other side and LBC’s in cadence x 10.  This was done 3 times each side and then a quick mosey to the steps by Hunt Center for box jumps up the steps and then run back around to bottom of the steps and then bear crawl up the steps and then back around.  Total of 4 trips up and around the steps.  Lots o running today men.

MARY:  box cutterx10, windshdx10, H2Mx10, Pickpoundx10, FredMx10, widegrip merkx10, CarDryDocx10, 20 count plank, amerhammerx10, finish with the signature bulldogx10

Announcements:  Mookie just finished a 7 pack with breathtaker.  Draper brought us up to speed on all the runs in Holly Springs.  Skidmark spoke about the eye patch and the meaning behind it.
T-Claps (Recognition):
Prayer:  Crablegs is still traveling.

Another Tough Murph

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Pax of 3 muscled through another Murph on a humid Monday evening.

EC:  4+ miles

FNGs:  None

Warm Up:  Run one mile  (some of us skipped this due to a long EC)

The Workout:  Murph (with some yoga modifications)  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Workout morning of July 4, more info to be posted

Prayer:  Silent

If you don’t read any backblast, I would read this one for sure.

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Do what you want……..  YHC is not a marketer and prefers not to preblast. (unlike our friends at TBD…I hope you got your moneys worth over there this morning, they need some revenue to pay for all the marketing expense)  You all know where to find me on Wednesday’s and if you don’t, check the South Wake site for AO time and place.  EC was on for 0500, YHC arrived at 0501 to pass by a good group of ECers making there way to Bridgewater.  The pace was steady and YHC was almost caught up when _____ well you know what happened.  EC group made it back to Ting to greet Nemo who was ready for some running.
Warm Up:  Consisted of half the ECers still out and about doing there thing and the remaining group sharing there thoughts on what route to take.  YHC had enough and declared the AO as “Do what you want and be back here at 0615”.  YHC did tell the group the planned route and kicked off some warm-ups.  SSH x12 Good Mornings x6 Stationary Butt Kickers x8 Frankensteins x7 and Phelps
The Workout: Leave Ting and head into Bridgewater. Take the right that leads you to the greenway to sunset ridge and follow the sleepy hollow path.  Turn left on Crossway and do and out and back.  Come back through sleepy hollow greenway and back to Ting.  Various distances were accomplished this morning 5-10 miles
Mary: She is still waiting
Announcements: R4TJ will no longer be a people pleaser.  When YHC has the Q don’t expect a preblast or giving in to PAX request on route options (I do except bribes). I will commit to posting the route the night before on the R4TJ Slack page.  We will be doing what I want to do from now on and you can either like it or leave it!
T-Claps (Recognition): Redenbacher! This guy is killing it. He has been committed to the run and is showing some great GAINS!
Prayer: Crablegs and his ALS Summer Tour

Have a great day! Lipstick

 

PS: This is all fun and games.  Take it with a grain of salt.

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.

Butt holes and shoe holes but no squat holds

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FNGs: Cobbler

EC: 187, Axe, Chips, Dawgpound, Dumbo, Emeril, Lipsync, Liquid Force, Pablo. 3 other PAX did some form of EC – Sidmark was out when YHC arrived at 5:05. M4L and Pikachu both ran from home to Ting.

Warm Up: 10 x Good Mornings, 30 x SSH, 10 x IW/Hillbillies, Bat Wings (10 arm circles forwards and 10 reverse, 10 seal claps, 10 overhead claps, 10 seal claps).

The Workout: Scout run to the green way across the street (1 mile there). The PAX were unfamiliar with a Scout Run and apparently YHC isn’t good at explaining thing because this was a ball of nonsense running through the neighborhood. The idea is that we form a LINE and the person at the front sprints as far as they like and then returns to the back of the LINE. We will try this again!

Launching from the top of the cul de sac we did Triple Nickle. PAX perform 5 big boy sit ups at the top of the hill and then run to the bottom and do 5 burpees. Rinse and repeat 5 times. A small group of PAX finished early so in lieu of a squat hold they did a 6th round. (1.2ish miles on the hill).

Mosey back to the parking lot to see if the hot chick Mary was going to be there today. It wasn’t in the cards again but my suspicion is that the high humidity had her hair all frizzy and she didn’t want to come out. Perhaps something else came up. Either way, we have a few minutes to kill before we name the FNG.

Mary: 20 x merkins, 30 x homer to marge, 30 x American hammer, 10 x boat canoes, 20 x merkins

Announcements: Take it to the interwebs!

Prayer: Chips has a co-worker that recently had a heart attack. He was sort of in decent shape but not too good. The comparison to Emeril was made.

As we are closing out a couple of PAX revisited elementary health class to remind us that we all have a hole in our butts. #OnlyInTheGloom! The FNG had a rather used pair of shoes on today resulting in the name Cobbler and thereby saving Schnuckles for the next unsuspecting FNG.

It’s always an honor to lead you men. I’ll try to do better next time!

Last Week Was Better

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Yoga EC: Skidmark, Dawgpound, Emeril, Bullseye, Aquaman, Lucky Charms

EC: Cowboy, Buford

FNGs: None
Warm Up:
Circled up in the parking lot so we can walk to the playground together.  Circled up at the playground for the following

Side Straddle Hop
Good Mornings
Daisy Pickers
Merkins
Revers Merkins

The Workout:

Split up into pairs for the following stations.  Each team went through once and then we had a little more time so you got to work on what you felt you needed most.

Station 1 Timer:
Box Jumps
Plank Jacks

Station 2:
TRX Atomic Push Ups
KB Swings

Station 3:
TRX Row
KB Pistol Row

Station 4:
TRX Y to I
KB Double Arm Press

Station 5:
Pull Ups
Gun Slingers

Station 6:
Battle Rope
Jump Rope

Station 7:
2 Arm Deadlift, Clean, Clean Squat

Station 8:
Row, Kneeling Clean press and Stand Flow

Mary:

Circled up for the following:
Around the world
Halos
Midget Love Handles

Announcements:

See Facebook/Slack

T-Claps (Recognition): None where recognized at the workout.
Prayer:

Safe travels for Emeril’s Family
Emeril’s bachelor weekend
Midget and his closing
All Pax coming back from injury

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.