U-turn
Pax of 6 for a morning run.
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Posts
Side Straddle Hops
Nemo was back on the Q and looking to get the heart rate up during this traditional boot camp style beat down.
EC was strong for Deadbolt, Nemo, 187, Axe, Peeping Tom, UTI and Lipstick
Warm Up: Jog around soccer fields and circled up for Good Mornings, Fazio Arm Circles forward and reverse, Goofballs, Arm Stretch
The Workout: On the jog to the lower lot where we set up on the benches for 3 sets (1st 2 sets all ICx15, last set ICx20) of Tempo Dips – SSH – Shoulder Taps – LBCs – Nipplers. Recovered on the jog around the lot between sets. On the jog back down the road towards Optimist Farm we stopped at bottom of greenway. Split in 2 groups. Group 1 was on the run up the hill to touch fence at back corner of soccer fields and return. Group 2 was SSH the whole time. Each group made the run 2x. On the jog back to the start.
Mary: Strong round of plank-o-rama
Announcements: Countoff was 12, Name-o-rama, discussed new AO set to start next Tue at Harris Teeter parking lot – great leadership Peeping Tom. Deadbolt assisting family friends in Wallace who are dealing with very bad flood damage and he is rallying to make a trip there to deliver gas/money/supplies and a helping hand.
Prayer: For all dealing with Florence, Clay and Crablegs
Breach still looking for a couple more to add to his Tuna Run Team
Good luck to those running the Police 10k Sat
Keep an eye on facebook for many opportunities we as F3 can do to support Florence recovery
Post-AO chatter included recognition of the effort by Roger Roger stepping up and volunteering his time and skills as a pilot to help deliver supplies down east
In the Wake of Flo Jo
Pax of 24 posted in the Wake of Hurricane Florence (Flo Jo)
Wake of Flo Jo
Lipstick and Yogurt Q’d the main event, filling for regular Q’s Emeril and Chips.
EC: Lipstick, Deadbolt, 187, Roger Roger, Chips, Warbucks, Skidmark, Crosby, and Pablo.
Warm Up: Lipstick led warmups with good mornings x15, side straddle hops x25, dips x15, and mountain climbers—with runs in between.
The Workout: With the Pax warmed up for “running,” Lipstick introduced “Bear Crawl suicides” at the ramp. After partnering up, first partner sprinted in a bear crawl to the third light pole and ran on hind legs back down, while second partner did Merkins. Then the pair switched. Lipstick had the Pax rinse and repeat for at least another two sets of light poles, mixing in squats instead of Merkins at the bottom. Lipstick ended the first half of the workout with a Pax sprint to the top of the ramp.
Yogurt kicked off the second half with dips on the short wall. Some of the 24 Pax kindly adjusted because space was tight. Then, quickly back down the ramp for 21 genuine sit ups, with partner holding feet. Switch. Sprint back to the top like Flo Jo. Yogurt attempted to keep the Pax in cadence with patty-cake Merkins, with limited success. Certainly each pair did at least 20! Back down the ramp. Partner carry half way up, switch. 10 count rest at top.
Mosey to the back straightaway in the park. Shoulder taps x25. Short run down the hill. Crawl bear about 50 feet. Run the long way back to COT area.
Mary: Tight Mary with 21 LBCs
Announcements: HS Police 10k Run on Saturday 9/22. CarPex CSAUP 10/20
Prayers: Brickhouse seeking job, everyone affected by Hurricane Florence, especially Dead Bolt’s family friends who are facing rising waters today. Special thanks to Chips for “volunteering” to lead the COT prayer. Always does good work there.
9-11 Stair Climb
Warm Up:
There was none. I guess the first flight of Stairs
The Workout:
Stairs, Stairs and more Stairs
Mary:
Some abs where done after some Stairs
Announcements:
Prayer:
14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?
Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event. Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.
Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L
The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.
Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.
Announcements: 9/11 Stair Climb
Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.
HOSE ON THE RIGHT, PIMPS ON THE LEFT
16 PAX @Disney. CHiPs took the Q for Nemo so he could rest his fins for the BRR this weekend. Most other BRR participants heeded the pre-blast warning that was issued as well and stayed in the safe warm clutches of the fartsack.
Warm Up:
Lap around the fields
20 SSH
10X10 Imperial Walkers/Hillbillies
10X10 Sir Fazio Arm Circles
10 Slow Good Mornings
The Workout:
Crawl/Walk/Run: Line up on the line, bear crawl to penalty line, Lunge walk to half line, sprint to other end (down and back) REPEAT
To the abyss (w/hoses): Broken DORA with partner and 2 Hoses. Partner 1: down and back up. Partner 2: Merkins/Squats/LBCs (2 ROUNDS)
Mary:
Low Slow Flutter
Freddy Mercury
Pickle Pounders
Announcements:
Crab Legs mentioned a race in Durham on Nov. 11, 2018 benefitting Team DREA a foundation that funds and supports ALS research and treatment.
Info: https://runrdc.com/
911 Stair Climb Tuesday, 11 September 5:30 a.m., Carter-Finley Stadium, Gate 4
Info: https://f3raleigh.com/9-11-stair-climb
Prayer Requests:
Crab Legs, we pray for strength and healing.
Clay, we pray for healing and guidance to his physicians.
BRR Crew, we pray for safe travels and strength.
Unspoken Prayers, we pray for those issues in our lives that only you know Lord.
CHiPs Word of the Day:
He must become greater, I must become less. –John 3:30
I Am Third: God is First, Others are Second, and I am Third.
Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work
After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up. Race season is definitely here.
6 o’clock hit and started with some dynamic stretching as follows:
Warm Up:
Light jog around drive-thru side lot.
Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.
The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!
Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.
Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.
Stairs
With 9/11 Stair Climb approaching we once again took advantage of the stairs at Disney to get some reps on the steps.
EC streak continues with Nemo, SkidMark, Axe (with an E), and 187 on the standard 2+ mile route
Warm Up: Standard w/u jog around the field followed by SSH, Good Mornings, SSH, Good Mornings, SSH, Good Mornings. legs right over left and left over right
The Workout: On the jog to the stairs we set up for some rounds of steps and here’s how it worked. Down/Up on the stairs was a 1 count. Up top we did squat star jumps. So we started with 1 down/up on stairs, squat hold for the 6, 3 jumps. Then 2 down/ups with 6 jumps. 3 with 9, 4 with 12 and finished with another 3 down/up. 13 total laps of the stairs if you are keeping track at home. Also, had a 20 and a 35 kettlebell and the PAX always made sure it was in tow. On the jog back to start.
Mary: Quick round ICx15 of LBCs, Low Slow Flutters, Homer to Marge with a couple rounds of each.
Announcements: BRR end of next week, 9/11 stair climb. Some Qs will be looking for others to step up and take AOs as 12 of us will be tapering and running BRR. Great chance to lead. The workout today was all about some training for the 9/11 stair climb. We might underestimate some of the challenges we take on physically and mentally and it is important to focus on putting in the time to prepare – this is as true for the challenges we face in life as much as it is for the challenges we subject ourselves to in fitness.
Prayer: Chips coworker who had a family member in an accident, took a silent 15 count for all to reflect on, and lift up to the group and unspoken. YHC took us out in prayer.
U-Turn for 9…Serving Perfect Weather and Quality Miles
PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..
Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R
The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.
Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)
Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.
Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!
U-Turn at the Merlot Pile
U-Turn started with YHC and Skidmark starting early at 5am to get some extra miles. However we were cut short by some pretty bad stomach sickness for Skidmark – we got ~1.25 miles in and then walked back to start while he recovered.
YHC met the others for a 3 mile route starting at 6AM.
Warm Up:
SSH
Right over left/left over right stretches
Heel to but stretches
The Workout:
3 miles around the business park, picking up the 6
Mary:
N/A
Announcements:
None
Prayer:
Skidmark for recovery. Those running Derek Davis.