Skidmark – Page 4 – F3 South Wake

This Is A Family Park

September 30, 2021/in AO Post, Thunder /QIC: Skidmark
PAX: Cancun, Dusty, Kubota, Lipsync, Orca, Pikachu, Skidmark

7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.

FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID

Emeril Meant Business Today

September 27, 2021/in Paradise City /QIC: Fanny Pack
PAX: Boss Hog, Buford, Dawgpound, Dumbo, Emeril, Fanny Pack, Pablo, Pikachu, Skidmark

9 PAX to celebrate YHC’s birthday Q! Number 42 was on display for some of our time as well as a quick team effort to “lift guys up”. Emeril…my polish brother…was definitely the man going after it the most today as he took the Main Street Hill hard…every time today! Great work and thanks for joining me to celebrate life!

FNG’s: None, however YHC wasn’t sure because I can’t see in the dark and thought maybe…BossHog was someone else.
Warm Up: SSH x20 IC, Good Mornings x10 IC, Sir Fazio’s F/R x10 IC.
The Workout: A full lap around the soccer loop/ramp stopping for a total of 42 Burpees along the way as we made our way up to the Main St. flagpoles.

Next, we did 11’s. Merkins at the flags, Ground Pounder’s with rocks from the hole up by the street. Emeril was motivated today!

We did a full loop of Indian Runs, with stops along the way to do partner rows (2 PAX act as base, other PAX does inverted rows and rotate). We did this 4 times along the way. Each PAX did 5 rows per stop. We did a quick stop for a silent BTTW by the ticket booths.

We ran down to the guardrail to do 42 dips before heading for Mary.
Mary: Freddie Mercury, LBC’s, Homer to Marge, Pickle Pounders all either x15 or x20.
Announcements: CSAUPS in Carpex and here on October 16th.
T-Claps (Recognition): Emeril…beast mode!
Prayer: YHC took us out. Praise for Pikachu’s M starting a new job!

4,s, 8’s, & 16’s

September 16, 2021/in AO Post, Speed Racer /QIC: Skidmark
PAX: Cancun, Cupid, Pikachu, Skidmark

FNGs: None
Warm Up: SSH, IW, Hillbillies
The Workout:
On the track. 4 man Indian Run
8 reps of the following: Merkins, WWII, Squats, Turkish Getups, Plank Jacks, Star Jumps, SSH, burpees
Run 1 lap do merkins, Run 2nd lap do merkins, WWII… Stack all the way up and then come back down. Each lap run a different lane. Begin with lane 1 and move to lane 8.
Mary: Stretching
Announcements: Skidmark running NYC marathon for charity. More info coming soon. CSAUPS coming up
T-Claps (Recognition):
Prayer: Injuries, Cancun traveling, first responders

Why Don’t You Be OCD About Being on Time

August 26, 2021/in AO Post, Speed Racer /QIC: Skidmark
PAX: 187, Lipstick, Skidmark

No track work today. I guess guys love track work because only 3 bros showed up. Maybe guys are tired which doesn’t bode well for a potential solid BRR performance.

A challenge was placed to see if this would be harder than Paradise City on Monday. No one showed up for Tiger Blood, we’ll assume they were scared so Tiger Blood wins be default.

FNGs: None
Warm Up: 187 and I had to wait on Lipstick so we did a couple laps in the parking lot. SSH, merkins, and squats. Finally Lipstick was present so off we went.
The Workout:
Mosey over to Crossway climb with stops along the way for merkins and squats.
At the bottom of Crossway Climb – 5 merkins. Indian Run. At the first stop sign 5 merkins. At the top 1 burpee (just like the nipple)
Jail break down to the second street – Chrismill
At Chrismill 5 squats. Indian Run to the next street. 5 squats. Indian Run to top of Crossway Climb 1 burpee.
Jail break to the bottom of Crossway Climb.
Rinse and repeat 4x

Mosey back to the flag with stops for 5 merkins or 5 squats

At the parking lot we did loops. Start with 1 merkin, 1 squat, and 1 burpee. Run a loop. Stack all the way to 5, 5, 5 and then unstack.

Mary: Eh
Announcements: See slack
T-Claps (Recognition):
Prayer: Unspoken

Tiger Blood 8/12

August 17, 2021/in Speed Racer /QIC: Dawgpound
PAX: Dawgpound, Dumbo, Redenbacher, Skidmark

FNGs: Nope
Warm Up:

Ran to the track and did one lap around the track

Leg Swings Across the body
Leg Swings Front to back
Tiger Claws

The Workout:

800 Meters at 10K pace
400 Meter Recovery — Repeat 800K
200 Meter Fast Pace
200 Meter Recovery — Repeat 200K 6 times if you are slow 8 times if you are fast
800 Meters at 10K pace
400 Meter Recovery — Repeat 800K

Mary:

Job back to the cars for some stretching
Running Stretch and Hamstring Stretch

Announcements:
T-Claps (Recognition):
Prayer:

Serious Business

August 11, 2021/in Paradise City /QIC: Pigpen-Raleigh
PAX: 187, Bobby Dall, Bondo, Cupid, Dawgpound, Full House, Pablo, Pigpen-Raleigh, Skidmark

AO: Paradise City
Workout Date: 08/09/21
The boys at Paradise City are serious about their high tempo. When I started checking out greater Wake County Q sheets back in May, I found Paradise City’s Q sheet full for THE ENTIRE YEAR. Helpful brothers on Slack sent me Skidmark’s way, and after promising to deliver a high tempo workout (and making a small donation to Healing Transitions for which I am still on the hook), I was allowed to swap in for Katniss on 8/9.

Warm Up:
State the mission, check for FNGs(0), and give the disclaimer. PAX ask if my somewhat lengthy disclaimer is the Carpex disclaimer.
Mosey up the back road and around the tennis courts to the top of the Ting Ramp to warm up.
Side Straddle Hops x20 In Cadence (IC)
Good Mornings x5 IC
Sir Fazio Arm Circles forward x10 IC
Sir Fazio Arm Circles reverse x10 IC

Main Event:
1) Elevens on the Ting Ramp. WW1s at the top, Burpees at the bottom.
2) Rack Em Stack Em in the parking lot. Corners and exercises: (1) Merkins x10 (2) Squats x15 (3) American Hammerx x20 IC (4) Burpees x25. We ran out of time before anyone made it to the burpee corner.
3) Squats x10 On My Down (OMD) since Skidmark said we had 30 seconds left when we arrived back at start

https://www.strava.com/activities/5762988079

Mary:
None.

COT:
9 PAX
Announcements and Prayers

Naked Moleskin:
Policeman pulled up as I was scouting the AO, but he ended up settling in to catch lead-footed citizens across from the electronic speed limit sign.
I wish we’d finished the Rack and Stack, but running out of time is much better than ending early.
Thank you for the opportunity, Skidmark!
This was my eighty-eighth #F3Q21 #2021Challenge Q (ninety-second overall). Next Q is Tuesday (tomorrow) at Claymore in Carpex.
-Pigpen

QIC: Pigpen
PAX: Skidmark, Pablo, Bondo, Dawgpound, Full House, Cupid, Bobby Dall, 187, Pigpen
Workout Date: 08/09/21

3 Year Anniversary of Running for the John

August 11, 2021/in Running 4 the John /QIC: Redenbacher
PAX: 187, Axe, Bobby Boucher, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Full House, Gillette, Lawn Dart, MadDog 2020, McNugget, Pablo, Pikachu, Redenbacher, Skidmark, Teacher's Pet, Warbucks, Yoshi

FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer: Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

AGS Run, Ruck & Dreams

July 25, 2021/in Any Given Sunday /QIC: Dauber
PAX: 187, Abe, Bernie, Bobby Boucher, Cupid, Dauber, Forceps, Full House, Lipstick, Maybelline, Pikachu, Skidmark, Yogurt

FNGs: None
Warm Up: Good mornings, Frankensteins, SSH. Sweaty PAX ran EC – nice work.
The Workout: Pre blast called for a counter clockwise run around Bass Lake (~5 miles). Still recovering from a knee issue, I opted to add a ruck (~3 mile). Forceps rolled in three minutes late due to a dream which I heard and tried interpreting during our hike. Sometimes it is better just to listen and take things all in stride (pun intended). We saw the runners on Grigsby helping each out picking up the six. Lots of support and fellowship this morning
Mary: She wished Dauber Happy pre-birthday. 52.9999
Announcements: CarPex Q swap…show up in numbers this week! help Pikachu move on Saturday.
T-Claps (Recognition):
Prayer: Pray for Carter with kidney issue/disease; Pray for Bernie – travel/remembering/honoring the loss of a loved one; Pray for Forceps son David – traveling; injured PAX. UNSPOKEN. YHC took us out. 2nd F Starbucks and the Neuse Golf Course.

.

Honored to lead. – Dauber. Thank you for the early birthday wishes brothers.

4(600+200+400+200+300+200+200+200+100+200)

July 22, 2021/in AO Post, Speed Racer /QIC: Skidmark
PAX: 187, Cupid, Fumunga, Redenbacher, Skidmark

FNGs: None
Warm Up: 400 and some A skips, leg swings, tiger claws
The Workout: at Tempo pace
Mary: Stretching
Announcements: Read slack
T-Claps (Recognition):
Prayer: Carter, Fumunga’s neighbor

RFTJ BB – Search for the Goddess Route

July 21, 2021/in Running 4 the John /QIC: 187
PAX: 187, Abe, Axe, Boy George, Brah, Coal Ash, Colonel Sanders, Dauber, Dawgpound, Dreamland, Emeril, Flanigan, Full House, Labatt, Laettner, Lawn Dart, Lipstick, McNugget, Moby, Pikachu, Redenbacher, Skidmark, Tex

FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

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