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Ivan Crashed Paradise City

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EC: Emeril, Chips, Skidmark

Warm Up:

Run Up to the far corner
Imperial Walkers
Hillbillies
Run Up to the dumpsters
Side Straddle Hops
Run down past the basketball courts
Good Mornings

The Workout:

Partner Up; One Rock per group

Partner A would run to the end of the short path and come back as Partner B would do the exercise.  Then we Partners will switch.

Exercises:
Kettlebell Swings
Shoulder Press
Rockies (Burpies with a Rock)
Reverse Lunge
Balls to the Wall
Rut Rows (Rows)
Plyo Pushup (One hand on the rock, Alternate Hands)
Preacher Chair Holding the Rock
Straight Leg Deadlift
Jack Webs (1 Pushup 3 Presses with the Rock)
Kettlebell Swings

Mary:

Around the clock Merkins 12, 9, 6, 5, 4, 3, 2, 12
Homer to Marge
Freddy Mercuries
Box Cutters

Announcements:

Beer Mile This weekend
SAS 5K this weekend
Carpex CSAUP 10/20

Prayer:

Crablegs
Clay
Brandon

10 PAX for a Half Dozen at Any Given Sunday

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Still waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.

Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:

Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps

The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:

Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up,  made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.

Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi  upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.

Circled up for some stretching and mumblechatter.

Mary: Varying stretches

Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week

Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.

Who’s Carey?

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In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

  • Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Hills make me horny….

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EC Credit to Skidmark and Crosby

Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting

This may have been the first week with no pit-stops in route.

Announcements: U Turn will be from Ting at 630? Check back on web for final decision.  Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer:  Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday

Tea Time: So many Murph FNGs

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Must have been the cooler evening, several PAX member breaking their virginity attending Tea Time!! UTI, Dusty, The Natural….. even  Butt Joint made a guest appearance. Skid Mark, Shredder, Pikachu and John Deere also there for the games

Warm Up: 1 Mile
The Workout: 100 pull-ups, 200 Merkins (last 5 sets diamonds optional) 300 squats. PAX modify as needed.

Mary: 1 Mile

Announcements: Beer Mile Oct 14? CSAUP October 20? (Yea probably got both dates wrong)
Prayer: Crab Legs, and good words about personal health… if something does not feel right get it checked out, morbid thoughts but is your life insurance and disability up to scratch…..  Skidmark took us out.

SSDD

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21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

Warm up now means burpees

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It was a week of transitions for F3 AOs and Thunder was the latest as Pikachu and Buttjoint turned the AO over to Crosby and John Deere. It won’t get easier, you’ll just get stronger. 8 men posted to send Buttjoint out in style and Buttjoint delivered. Now if he could post in the gloom again. If you’ve never posted at Thunder give it a shot. Love how this workout has a completely different feel compared to the gloom.

Warm Up: Mosey from the tennis court to the open field. SSH, 10 burpees, IW, 9 burpees, Fozio arm circles, 8 burpees, Chanooks, 7 burpees, merkins, 6 burpees, something else, 5 burpees

The Workout: Mosey around the baseball field to the back side. Partner up and broken wheel barrow along the side walk to the baseball statue guy. Switch partner and finish at the concession stand. Three sets alternating balls to the wall and preacher chair.

Mosey to the playground. Stay with partner. One partner doing pull ups and the other doing box jumps. Group did 50 pull ups combined. Group was joined by skidmark’s 2.0 for some box jumps and skidmark completed a round of box jumps holding a baby doll at his daughter’s request.

Mosey to tennis courts. Stay with partner. One partner is doing suicides and the other is doing Al Gore Tree Huggers. Rinse and Repeat.

Mary: I’m pretty sure there were some diamond merkins in here somewhere. 3 count around the circle under the pavillion as we were kicked off the court due to lightning. Not because we placed our balls on the fence or that there was a giant sign that said courts closed.

Announcements: The Odyssey 10/20/18 CSAUP in Apex. Shredder doing self defense class at North State Sport and Spine. Beer Mile 10/13 at CBC. UTI looking for runners for Tuna Run

Prayer: Much thanks to Buttjoint for his leadership over the past year and the impact he has had on many men.

Orange Theory

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“I’ll try yours if you try mine”

I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.

“I thought you were going to play duck duck goose”

Starbucks worker observing COT.

Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken

Singing in the John

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Warm Up: Butt Kickers, Skipping, High Knees, Carioca

The Workout: The now typical 4.7 mile route was taken

Turning right once we left Ting and went straight down Main/55.  We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash.  The bonus Port-o-John seemed to be alive with music.  We soon realized it was just Lipstick taking his post in one of the many Johns on the route.  Dude likes to sing, so naturally…  shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting.  There were some slight modifications near the end following a reverse of the typical Paradise City EC route.  Extra miles, extra hills, extra FUN!!!  4.7+ miles of it!!!

Mary:  We just ran 4.7+ miles…  on to COT

Announcements: Quiet crew this morning on the announcement front.

Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer.  The prognosis is days and he has asked for prayers for her and her family in these final days.

Modify as needed

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4 Pax for a Tea on a cozy evening at Womble park.

Warm Up: The first mile
The Workout: 100 pull-ups, 200 merkins, 300 squats all modified as needed of course
Mary:
Announcements: Carpex CSAUP The Odyssey 10/20. “Thank a Village” at Healing Transitions 9/25 at 4:30pm. 11/10 F3 “The Pig” Pig Pickin at North Hills Club Pavilion. https://f3raleigh.com/category/announcements

Prayer: All those down east and thank you for all the great F3 support of F3 Carteret and F3 JoCo doing community work. DB traveling to Wallace, Roger Roger flying, and Pax donating money and supplies. Crablegs, Forceps family. Keep pushing and growing.