Slide Rule – Page 24 – F3 South Wake

Lite Legs Heavy Arms

November 2, 2018/in Cletus /QIC: 187
PAX: 187, Cowboy, Deadbolt, Doc, Draper, Lucky Charms, McStuffins, Pac-Man, POTS, Slide Rule, The Natural, Yogurt

EC: McStuffins, Cowboy, Deadbolt and 187

Warm Up: Job to east parking lot – SSH x 20IC, Moracin Night Club x 10IC, Arm stretches, Plank Jacks x 10IC
The Workout: Started with a nice long stroll around the parking lot – Wheel Barrel style that is; it was long. Then, Deadbolt said that was not enough arms work, so we did Broke Back Derkins with a 10 count at 3 laps. Lucky thought that was super easy so next we did the Merkin Shuffle. Now that our arms were loose we did 7’s across the parking lot with Derkins and Dips. We jogged to the tennis courts to do Jack Webb’s with a 1:3 ratio; thought we had time to do 20; but we only got to 10.
Mary: we can say it was the Jack Webb’s
Announcements: Saturday at Ting – LifeTime run (F3 will start at 6:30 the LifeTime run is later at seven).
Prayer: Our Law Enforcement Officers, CragLegs, Clay, Military, Unspoken

Democracy Rules

October 31, 2018/in Running 4 the John /QIC: Lipstick
PAX: 187, Blue Hen, Brony, Chips, Dawgpound, Emeril, Lipstick, Moby, Pablo, Peak Week, Psi, Roger Roger, Skidmark, Slide Rule, Straight Cash

Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.

YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s

Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating

Threesome

October 29, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Banana Seat, Blue Hen, Breach, Brony, Buford, Chips, Doc, Emeril, Foghorn, Java, Lucky Charms, Peeping Tom, Skidmark, Slide Rule, Slingshot, Warbucks, Yogurt

18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

U Turn BB

October 27, 2018/in U Turn /QIC: Skidmark
PAX: 187, Banana Seat, Bernie, Blue Hen, Brexit, Dawgpound, Deadbolt, DoubleD, Emeril, Foghorn, Forceps, Gump, Hotspot, LED, Lipstick, Lipsync, Mookie, Nemo, Norm, Pablo, Patch, Porterhouse, R22, Skidmark, Slide Rule, UTI, Warbucks, Yogurt

28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

Nutcracker 10/23

October 25, 2018/in Nutcracker /QIC: Breach
PAX: Breach, Buford, Chickenfoot, Da Business, Dawgpound, Flanigan, Jenny Craig, Lemon, Puddles, Slide Rule

Backblast…. more need to post

10 pax, Flanigan (Q), breach, dawg pound, slide rule, Buford, Jenny Craig, chicken foot, da business, puddles, fng-lemon

Jog warm up

Circle up for ssh x 20, cotton pickers x 10, mountain climbers x 20, merkins

Partnered up, one medium rock per group, went to the front of the school

One jogged a lap while other began squats with rocks x 100, 150 merkins, 200 wonder bras with rock, 250 curls with rocks. At the end, each did 30 rock curls in cadence.

Returned rocks

Mary; low slow flutter x 20, dead cockroaches x 10, WWII x 20

COT

Prayer for crab legs

Flanigan-Out

The Shirtless Wonder Strikes Again

October 24, 2018/in Running 4 the John /QIC: UTI
PAX: 187, Blue Hen, Chips, Dawgpound, Deadbolt, Emeril, Lipstick, Skidmark, Slide Rule, UTI

Warm Up: 15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q… So a new exercise was born. You may have guessed how this works. Fozio arm circles while you good morning). People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout: Crossway!!! Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements: Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer: Wolfie and his mom. Continued plans for support, see M4L

Amazon Has Compression Pants

October 22, 2018/in Paradise City /QIC: Skidmark
PAX: 187, Axe, Brony, Buford, Cowboy, Dawgpound, Doc, Emeril, Lucky Charms, Nemo, Pablo, Pac-Man, Pikachu, Pilgrim, Skidmark, Slide Rule, UTI

Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

Come on Cletus

October 19, 2018/in Cletus /QIC: 187
PAX: 187, Blue Hen, Brony, Crosby, Doc, Forceps, Gump, McStuffins, Pac-Man, Patch, Pikachu, Slide Rule, Yogurt

Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps. Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters. Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now! GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs. Unspoken

U-turn “Fall is Here”

October 13, 2018/in U Turn /QIC: Banana Seat
PAX: Banana Seat, Banjo, Boy George, Dauber, Dawgpound, Emeril, Gump, M4L, Norm, Pablo, Patch, R22, Slide Rule, Warbucks

Warm Up: Dogpound led some Frankenstein’s, IW and HB’s

The Workout: Anywhere from 3-12 miles put in. 10 PAX for the 0530 start. Total of 14 PAX.

Two PAX had a pit stop at Lowe’s on the run. Later Banjo enjoyed drinking it at Starbucks.

Great work gents. HSHM work is getting done.

Cletus 10/12, the return of “Same Damn Thing, Only Different”

October 12, 2018/in Cletus /QIC: Slide Rule
PAX: 187, Da Business, Deadbolt, Doc, Draper, Dusty, Lucky Charms, M4L, McStuffins, Pablo, Patch, Peeping Tom, Pumpkin Spice, Slide Rule, The Natural, Yogurt

Chilly morning, as hurricane winds finally brought cool temps and no humidity. Solid turnout

Warm Up:

Run to the Playground

20x SSH in cadence
20x Imperial Squat Walkers in Cadence
10x/10x Fazio Arm Circles
20x Total Partner Pullups (10x each?)
Run to the far side of the baseball pavilion, where Lucky helpfully found the correct straight-away

The Workout:

Partner up for a few rounds of “Same Damn Thing”

Exercise:

Suicide using variable method of transportation to 5 stops (statue; front/back bleachers; lightpole; building)
At “top” of suicide, do increasing reps of Burpees (1, 2, 3, 4, then 5)
At “bottom” of suicide, do increasing reps of WWII

Methods of Transportation

Round 1: Just run
Round 2: Partner Carry
Round 3: Bear Crawl
- Audible: only 3 stations, but 3x the reps (3, 6, 9 at top & bottom)
Round 4: Wheelbarrow (3 stations; 3x reps)

Run back to playground for 20x more partner pullups

Jailbreak to Tennis Courts

Mary: None

Announcements:

Ruck Division for Holly Springs Half
T-Shirts coming?
Please come support HS Half finish! It’s awesome having a big crew running us up the hill
Look ahead to Wrightsville Beach 5k in March to support Crab Legs (need shirt order again)
Crew going to the coast Saturday for Hurricane Relief
12 mi run starts @ 5:30 tomorrow
Yoga Pants practice run for HS Half coming up, see Patch
Brandon (Wulfie) moving tomorrow and could use our help, see Patch
Drapers 2 year anniversary!

Prayer:

Hurricane impacts
Crab Legs

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