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HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Civics 101: 535 @ Possum Trot

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Warm Up:  One lap jogging around the tennis court, SSH, Cotton-Pickers, Good AMs, Fazio Arm Circles, Windmills

The Workout:  Waking up to the midterm election results gave Dauber an idea to introduce a civics lesson digging into our legislative branch.  In honor of having 100 Senators and 435 Representatives, PAX got ready for a beat down that included 535 total reps.  PAX paired up, one PAX grabbing a medium-sized Rock and began the following workout:  100 curls (PAX not curling, bear crawled half the distance of a parking lot); 100 rut-ros (PAX not curling, ran to the end of the parking lot); 100 triceps (PAX not curling ran around the tennis courts); 100 goblet squats (PAX not squatting, ran to the concession stand); 35 Burpees (PAX pushed a rock while bear-crawling half the distance of a parking lot).  Time constraints got in the way of honoring our 100 Senators.  However, nine additional burpees were perforformed OYO in honor of our Judicial  branch (although one PAX suggested there were only five).  PAX held plank until each set was completed.

Mary:  PAX held Balls to the Walls in the tennis courts until all PAX returned their rocks.  Circled up for Mary whereby each PAX performed a 10 rep core exercise that included: box cutters, pickle pounders, canoes, WW IIs, LBCs, pickle pounders, ankle biters, SSH, diamond merkins, blank-ups, low-slow flutters, American hammers, alphabet soup, capital vowels only X2, burpees, etc.

Announcements:  Bottle share this weekend, see FB for location.  HSHM preparation and call for support.

Prayer:  Luke 16:10-13. Whoever is faithful in small matters, will be faithful in large ones…”. CrabLegs, Injured PAX, PAX training for half, Apologies for other prayers spoken (and those prayers unspoken).

2nd F at StickBoys post beat down.

Tremendous honor leading 18 #HIM.  Faithfully submitted, your Q – Dauber

R22 Virgin Q

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R22 lost his virginity at Kenny’s Grave this morning. 10 PAX got to witness how it unfolded. Wouldn’t say it was glorious but there was a lot of sweat. The refrigerant couldn’t keep things cooled off for long. Here’s how things got heated quickly.

Warmup: Mosey around baseball field and around community center to the basketball court. SSH-20 IC, GM-10 IC, Fazio arm circles forward and reverse 10- IC, Cotton pickers with back clap 20-IC.

Workout: Mosey to start and finish line.
5 Burpees, 10 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 20 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 30 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 40 SSH, Sumo Squats, Merkins then sprints.
5 Burpees, 50 SSH, Sumo Squats, Merkins then sprints and then 10 Burpees when you get back to finish line.
Pickup the 6.
That was a total of 35 burpees, 150 SSH, Sumos and merkins each.

Mosey to flag for Mary.
Low slow flutters-20, Reverse LBC-20 WW2s 30, around the circle call out ad exercise.

Announcements: runs, csaup, wear reflective gear

Prayers: DD dad, storm victims, H1N1 friend lost his job, others unspoken

AAA works!

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YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

GuantĂĄnamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!

8 PAX for Any Given Sunday- Broken Play Run-Fake 23 Porta John Blast with a Backside Dauber Reverse

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Still muggy in SouthWake this morning as PAX of 8 gathered for some miles at ‘Any Given Sunday.’ One of the things that YHC enjoys most about this Q is seeing new but familiar faces gradually making their way to this Sunday workout. This morning we had a mix of some regulars like LED and Slots with newcomers Pilgrim, Dauber, 16-Bit, Kid Cracker, and Yogurt, who was doubling down this weekend fresh off of yesterday’s U-Turn run.

Warm Up: Light jog to the far end of the parking lot. Carioca L\R back. Butt kickers down to the far end of the parking lot, High Knees back, Butt Kickers Down to the far end of the parking lot, Frankensteins back w\alternating toe-heel walks back. Circled up for Fazio Arm Circles X12 F\B, Michael Phelps, Tricep\Shoulder Stretches.

The Workout: 6 mi Scout Run with periodic stops to pick up the 6. PAX of 8 headed out of Womble Park onto Grigsby Ave toward Sugg Farm to take the right onto Teal Lake Dr\Eno Dr. route onto the greenway to Bass Lake. As we approached the right onto Teal Lake, YHC circled back a few 100 feet to pick up the six, but then realized there was nobody behind him. He had seen LED run up toward the fence of Sugg Farm and as LED was familiar with the route, YHC proceeded forward knowing he would soon catch up. Approaching Eno Dr., YHC was met by Yogurt circling back and proceeded to the greenway. About a 1/4mi onto the greenway, LED caught up to us and indicated that Dauber had made a pit stop at one of the porta- Johns at the new construction site on Grigsby and likely not familiar with the route to the greenway. YHC instructed LED and Yogurt to proceed forward so that if the other 4 PAX circled back, they’d know we were far behind and to continue on their run, and I would circle back for Dauber and catch them with Dauber on their return route on the greenway from the Lake.

YHC proceeded back out of the greenway, onto Eno and then back out to Teal Lake Dr, and eventually back to Grigsby…Still no sign of Dauber. At that point, it was clear, we had a broken play. Proceeded back to Womble, thinking Dauber may have ventured back to do some figure 8’s while waiting for the PAX to return. Made it back and discovered his car was still there, but no sign of Dauber on the fields. At that point, YHC had estimated that the PAX were likely just getting back onto the return route onto the greenway and would meet them as they were climbing up the hill back onto Eno Dr. As I approached Eno Dr, I was relieved to see Kid Cracker, Slots, 16-Bit, and Pilgrim, but still no sign of Dauber…

Ventured back onto the greenway and met up with Yogurt and LED, who informed me that Dauber was alive and not far behind. YHC was finally reunited with the six on the greenway and then did some quality hill work by pushing the pace up a few notches as we made the return trip back to Womble.

A good run all around with great #HIM and of course some quality mumblechatter.

Mary: Had to skip due to time crunch

Announcements: 9/11 Stair Climb

Prayer: Continued prayers for Clay (Roger Roger’s Neighbor’s son). Prayers for CrabLegs and Double D’s father. Continued health for our F3 Brothers and their families this week.

Silence of the #HIM

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Another humid morning in South Park. YHC was running behind just a tad. Got the toys set up on the b-ball court then drove over to the PAX. Still no 12-Oaks guys. Flag was planted, no FNG’s, let’s get it started (HA).

Warm Up:
Warm up lap around track
Over to b-ball court

Stretches
Slow Good mornings x10 IC
Slow Cotton pickers x10 IC (correct form, had to re-do a 5 count)
One legged balance count (switch) x10 IC
SSH x30 IC (slow to fast)

Ladders:
Agility drills (2 ladders) – Sprint to cone after ladder complete
hop both feet inside then both feet outside all the way down
Same drill but backwards
Hopping forward one foot in a box and one foot outside switching sides as you go down the ladder
Same drill but backwards
High knees going down sideways staying inside boxes while pumping arms, slide out to cones, back then sprint through. Both sides
5 hops then chop to end then sprint to cone, repeat on opposite side
Crossovers going down sideways (repeat opposite side)
Mtn climbers shuffling hands down the line (left then right, hands in each box, shuffle down)

Full Court Action:
Frog hop – down and back
Bear crawl down – Crawl bear back
Spider-Man Walk down
Burpee broad jump back

Crabs in a bucket – BTTW in a line, person at end bear crawls in front of line to other end then resumes BTTW. Each person went twice.

Mary:
Rosalitas x20IC
Out and ups x15IC
Twisting LBCs (slow to fast) x20IC
Sally (6 inch hold on “Bring Sally Down”)

Verse – The Value of a Friend
“Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4:9-10‬ ‭NKJV‬‬

Announcements:
BBR this weekend, 911 stair climb, Christmas Parade, Torch Run, HSHM Training started

Prayer:
Crab Legs, runners, Clay, wrangler travelers, Brexit’s wife, BS step dad diagnosed with MS

Great to have a group of men to push and be pushed to our limits during these workouts. Believe in yourself and the guy beside you when the workout gets tough. Support one another through all things in life. I’m humbled always to lead a workout. Quiet group today but silence means good work.

BS Out!

New leaders being born

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Kenny’s Grave is starting to pull some guys out of the shell. R22 stepped up this week to co-Q. Pikachu made the drive down to see how South Park does it on Thursday mornings and some talk of 5 AO’s in 24 hours. The humidity is back in full effect so let the sweat flow.

Warm Up:
Jog around track
Stretches
SSH
Squatted moroccan night club
Slaloms
Goofballs

The Workout:
Merkins on the floor ladders (2 ladders, 5 PAX each line)
Walking hands down inside boxes and feet out to the side. Two hands in one box do a merkin, each hand in a box merkin, going down the row closer merkins then wider merkins (roughly 40 total)
Box hops down
Double In and out boxes down
In, In, Out, Out box crawl down

Curb hops- use the 16 cement space curbs. Form two lines – hop sideways to left over curb and back (x4 each curb) then forward to the next one. Go down line grass area to next grass area.
Bear crawl the curb line using curbs between the legs.

R22 Steps In
The Hill 7’s
Increasing from 1 at top and bottom to 7 top and bottom

Hand release merkins and LBCs (bear crawl up hill, jog down)
WWII’s and diamond merkins (crawl bear down and jog up)
Burpees and squats (bear crawl down and jog up)

Mary:
LSF
Freddy Mercury’s
Reverse LBC’s
6 inch hold (count in R22’s head)

Announcements: Runs and events coming up

Prayer: Yosef’s family departing foster kids, Banana Seats daughter healing, Crab Legs, Wranglers kids HFM sickness, unspoken

Great job stepping up R22! Next time he’ll be running the show.

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

Rip rap a throwin’

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Shovel flag planted and mumble chatter ensued awaiting the start.

 

Warm Up:  Quick couple laps around tennis courts then down to the concession stand area for round of exercises consisting of GM’s, hamstring stretches, downward dogs, SSH’s & Michael Phelps

The Workout: Round of Dips & Diamond Irkins IC on the wall between fields. Mosey over to the bleachers for a round of steps up to warm up the legs. Mosey on over to the hill between the two fields for elevens of star jumps at the top and burpees at the bottom. Bear crawl the hill in between. A quick balls to the wall along the fence while PAX on end bears crawls back to the opposite end. Recover on the mosey up to the rip rap rock ditch and choosing the largest rocks available. Cusac over the wood line and form one long line across. YHC demonstrated an exercise earlier experienced at an F3Grandstrand AO on the beach. Each PAX would squat then stand and thrust their rock as far forward as possible then lunge walk to it and rinse and repeat. Returned rocks for another day and moseyed on over to tennis courts.

Mary:  YHC called on several PAX to lead Mary for rounds of American Hammers, Pickle Pounders, Fireman pole climbs, LSF’s, WWII’s, Merkins, and Superman stretches. Count-o-rama then name-o-rama.

Announcements: Upcoming 5 year SouthWake anniversary convergence at Possum Trot on 5-29-18. Carpex CSAUP in October, The Odyssey

Prayer: Requests to remember Crab Legs, H1N1, Fedex’s M seeking work, YHC father and family. YHC took us out in prayer.

Southwake, where an HC = No Show

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Warm Up:PAX of 9 making sweat angels at Paradise City today.

Fartsacks: Deadbolt, Midget for Life (verbal)

The Warmup – By Kid Cracker
Yoga/Stretches

The Workout:
5-6 miles circling back for the 6

Mary:
N/A

Announcements:
HC = Hard Commit. It’s your commitment to the guys working out in the morning and your commitment to yourself. Don’t use it lightly. If you say you’ll be there be there. All too often I’m seeing way too many Fartsacks from those throwing an HC on the board or when talking to fellow PAX. If you get injured or are sick then stay home but if you just don’t want to get up or drank too much the night before then hold yourself accountable and make it. Others are counting on you. If you’re sore from the day before who cares, just show up. Take it easier on the workout. You’ll feel better after. If the body says no but the mind says yes then listen to the mind for once. Soapbox rant over.

Prayer: Roger Roger took out us.  Crablegs, Double D, Lucky, Roger Rogers grandfather