Warm Up: Leg Stretching, High Knees, Butt Kickers, Side Straddle Hops, Windmills
The Workout: We introduced Warbucks to the 5 miles of CROSSWAY! Got some HCs from 187 and Warbucks for the 2019 Blue Ridge Relay Team.
Mary: Who?
Announcements: Thanksgiving Convergance, Dec 15th CSAUP
Prayer: For those traveling, feeling down and out over the holidays, those overseas.
It was 38 degrees, raining, windy and just about T-48 hours to HSHM. Would anyone show? Could this make for the most desirable and legitimate fartsack of the year? YHC was followed into the parking lot around 4:59, arriving a few mins early for EC, by Warbucks, who was at the ready to to keep the EC streak alive and well. As we ran we talked about a reasonable over/under for number of PAX to post. We settled in on 6 and in typical F3 South Wake fashion, the safe bet would have been the over. We had 7 strong and the rain actually let up, only for a few minutes, for us to get in another solid workout at Disney.
Warm Up: Standard jog around the soccer fields with some puddle dodging then circled up for a quick round of standard w/u motions – SSH, Good Mornings, Fazio Arms. Did not take long as conditions were going downhill and we wanted to be moving.
The Workout: After some confusion from me as I tried to remember the very simple workout I had planned, we realized why I wanted us to be over on the playground wall (I was struggling to remember my plans to work dips into the DORA). We split up and the goal was half on the run down to the entrance and back up the hill into the headwind with other half working on 100 merkins, 200 dips, 300 LBCs. We made this more of a hybrid OYO/AMRAP and just kept moving through the work and the run. Pretty sure each did 8 runs, and pretty sure combined we all did more than our share of the work.
Mary: Ended early so we could have bonus time as Kid Cracker took us through an extended session of yoga and stretch with focus on HSHM prep. Again, in the driving rain. We huddled under the playground shelter and the actual shelter is still closed for fire repair, but it made no difference.
Announcements: HSHM, collections for Brnadon and his family
Prayer: Crablegs, those working through injuries, LabRat working to get his house sold, victims of the fires in CA. YHC took us out in prayer and we headed for high ground.
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.
1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.
Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.
EC: You know, because there are always over achievers like Skidmark, 187, and Nemo. Checkout Strava and send them kudos
Warm Up: Side Straddle Hops, Arm Stretching, Good Mornings, Imperial Walkers, Hill Billies
The Workout: Holly Springs Half route to the corner of Holly Springs Rd and Main. Then – return back to the start. 6 miles for most
Mary: Skidmark handed out HSHM F3 Edition shirts, 187s (bikini cut) was special and apparently so was Deadbolts (3D)
Announcements:. Normal route for UTurn this week. Kenny’s Grave Tomorrow. HSHM a week from Saturday
Prayer: Lipstick shared about his boss’s 12yr old son diagnosed with Leukemia after Halloween. Undergoing treatment with a positive prognosis.
Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.
Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:
Nemo had been out all week due to illness. Still wasn’t 100% but knew I needed to get back out there and sometimes a good sweat helps speed up recovery. I was a little dazed and confused, and had serious vocal deficiency, but as always the PAX picked me up as needed and we had a solid Disney post.
EC alive and well with Nemo, Deadbolt and Warbucks on the run. Oh, and I think 187 was there too but he was so far gone I never really had visual proof he ran the loop. Strong pace out there this morning 187.
Warm Up: Quick lap around the soccer fields followed by SSH and Good Mornings. On the jog to the baseball lots we worked in a Warm-Up-o-Rama.
The Workout: Looking for some balance we headed off into the dark to the Abyss. Partnered up with partner 1 running down and up while partner 2 did an exercise. This was not a Dora and there was no count. It was all about form and quality, as well as personal accountability. Each did sets of the following – merkins, squats and LBC – with the alternating lap of the stairs this added up to 9 round trips on the stairs.
Mary: Jog back to the start for plank-o-rama
Announcements: HSHM practice run Saturday, many great options to post Fri, looking for pushers for 5k Sunday, PSA from New Mexico to promote reduced speeding in neighborhoods (this is a big problem in Woodcreek as well)
Prayer: Family in Indiana that lost their children to a car accident while they were walking to the bus, Crablegs, brothers on the IR to get better. New Mexico took us out in prayer with a much appreciated moment of silence to start – always great to have New Mexico out there for the hard work and presence he brings.
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
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:
Warm Up:
Quick jog around the soccer fields
SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings
The Workout:
I said partner up but I meant get into 3’s. I said count off but I meant just get into a group of 3’s.
8’s. Bottom of the parking lot do x1 Merkin. Team of 3 Indian Run to top of parking lot. 7 Turkish getups. Indian run back down. x2 Merkins, Indian Run back up top x6 Turkish……
Jog to stairs. Still in teams of 3. 1 Pax at the top doing squats. 1 at bottom doing star jumps. Timer is 3rd PAX running down stairs. Swap/rotate/repeat
Sharknado – I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.
Mary:
Absolution, Dying cockroach, Stretches, Superman
Announcements:
Long run on Saturday. Maybe Banjo will show up. “Show up, try to keep up”. 6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie. Also will be delivering furniture to him and his mother on Saturday or Sunday this week.
Prayer: Liptons grandmother passed away this past week. Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs