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Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

Rolling 14 Deep Through Holly Springs

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I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am.  I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather.  There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187).  For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F.  Man did we own those streets rolling 14 deep through Holly Springs.

FNGs: none today

Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins

The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.

Mary: no time today

Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm

T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME

Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt.  Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row

Merkins or Jump Squats?

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PAX: Bobby Boucher, Bondo, Abe, Yogurt, Fanny Pack, Tetanus, Snap, Norbert
Warm Up: Ran the long way to the far parking lot by Grigsby to do some SSH, GMs, windmills, Daisy Pickers, Frankensteins, Hillbillies, and Fazio arm circles.
The Workout: I was trying to figure out a more creative version of 7s last night and came up with the bad idea to see if it would be harder to do Merkins after bear crawls or jump squats after hopping so we gave it a try.  Yogurt marked off probably about 20-30 yards and we did a round of 7s, everyone seemed to think that jump squats were harder.  Maybe Merkins Squats next time?

The we moseyed over to the rock pile for curls, triceps, ground pounders, rut rows, boobity boobity, Midget cookie pouches and sever other rock exercises
Mary:  Finished up at the tennis courts with Mary that included WWIIs, LBCs (front and side), low slow flutter, shoulder taps, Homer to Marge, and pickle pounders.  Everyone seemed to have got their money’s worth…
Announcements:  Tetanus and his M have created some sweet staff T-shirts.  Anyone who Qs 3 workouts at TBD gets one!
T-Claps (Recognition): Norbert for putting in his first real workout (only Ultimate up until today)
Prayer: Fanny Pack’s M Courtney is still working through some health challenges, prayers for her

Where is the Deer Corridor?

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YHC was just coming back from a foot injury as I took the Q this Sunday. Dropped a TV Table on my foot Thursday. Oh well…let’s give the foot a try. I end up running about 14 miles total with a drop-in from Nemo at our COT and then ran some with him post workout. But, I will say, in running EC today, I didn’t see any deer. Not the infamous albino or any others for that matter. This is strange because the deer usually happen to be plentiful on any EC Womble route.

FNG’s: None
Warm Up: Good Mornings, Frankenstein’s, Hillbillies, and Daisy Pickers  all IC x12
The Workout: A 6 mile route covering some of the famous named hills in Holly Springs including: Library, Elm Street, and Cemetery. This was followed by tackling not such bad hills themselves of Blooming Meadows and up the climb on the Greenway back to Womble. Pretty much we ended up with a somewhat figure 8 pattern around town. We did finally find the deer corridor. It was downtown next to the new construction site. We saw 6 regulars, but sadly…no albinos. It’s ok Vasoline, we all agreed it would be terrible to spot the albino without you there. Of course, Vasoline did complete a full marathon the day before, so the absence will be counted as “excused”.
Mary: None
Announcements: Long Ass Run will be re-scheduled due to Wilmington race re-scheduling.
T-Claps (Recognition): Cupid for pushing through the run for 4 miles as his neck bottomed out again. Focus and mental strength at play.
Prayer: Cupid’s neck, my M. Good surgery, but did not render desired results overall. Back to the drawing board. Honored to lead these men!

Another One Bites the Dust

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Great crowd for a morning workout at To Be Determined. 9 determined PAX took care of business with the heart of the workout being a musical Dora. A variety of songs were chosen and when a song ended, the associated exercise ended and a new exercise was performed throughout the next song. As one of my favorites came on, Another One Bites the Dust (By Queen), I couldn’t help but think of those poor souls that could not overcome the fartsack this morning. For some, they didn’t hear their alarm clock go off and perhaps for others their MOPED ran out of gas.

FNGs: None

Warm Up: SSH X 20, Frankenstein X 10, Imperial Walker X10, deep groin stretch for a 10 count, SFA X10 clockwise and counter clockwise

The Workout: Started with an Indian run around the soccer fields and to the amphitheater. PAX counted off by 2, the ones completed 10 Catalina Winemixers while the Twos performed Balls tot he wall. Then switch. Next round the ones completed 20 merkins while the twos performed peoples chair. Rinse and repeat. Then mosey to the pavilion where we partnered up. YHC had some pre-selected jams and a portable speaker (played softly so as to not disturb the peace). Exercises at play were Derkins, Dips and monkey humpers. One partner did an evolution of man up the pavement (bear crawl, then lunge walk then sprint) while the other Pax did AMRAP. When the PAX returned, they switched. When the song ended, PAX moved onto the next exercise.  Then a mosey to the tennis courts for Mary.

Mary: Not much time left so we did LBC X20 and another LBC X10 with a 1o count hold on each crunch.

Announcements: LAR – Check slack for Skidmarks post about the upcoming Long Arse Run, 3rd meeting with some discussion about potential 2021 Shieldlock and some pax gave insights into their experiences with the previous Shieldlock which was good because we had a few PAX that are new to F3. Also check slack for some volunteer work at Holly Springs food cupboard.

Prayer: Fanny pack for taking a professional development journey with eyes on potentially being a principle one day

Your Doctor Must Not Do F3

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A chilly morning that got warmed up in a hurry today at TBD. A certain PAX made an appearance in the Gloom today stating that he may have to modify, based on some doctor’s orders for a recently completed procedure. Technically, the care document he was given stated no physical exertion for 2 weeks, another PAX stated, “Well, your doctor must not do F3.” At times, F3 workouts, accountability, and brotherhood does make you feel superhuman. YHC was determined to pull out a few new exercise routines that I haven’t Q’d up before. However, YHC also vastly underestimated the amount of running to be completed at the workout in the pre-blast. Sorry fellas…please come see us at TBD again!

FNG’s: none
Warm Up: Everything x13. Good Morning’s, Frankensteins, Seal Claps, a quick mosey to the other parking lot, Overhead Claps, Sir Fazio’s (F/R), and Daisy Pickers.
The Workout: Here’s where I underestimated the distance and called a shorter run audible about midway through the routine. 11’s the long way in the parking lot. On one end, it was FoxHole Merkins (a WWI on the UP, a roll, and a hand release merkin on the UP…that’s 1.) The other end was Imperial Squat Walkers.

Next Up…we would do a Agility Ladder routine where YHC brought the fast feet ladder and some cones. Each PAX got a turn performing the routine of fast feet in and out in all squares of the ladder, followed by a quick side shuffle between cones, stopping at each one for an up/down. On each end, as PAX waited, we did Shoulder Taps IC and other other end we did LSF’s IC. We did this until all PAX got their turns in. PAX helped snatch up the toys and we moseyed over to the tennis court.

We assumed the People’s Chair position and waited until all PAX returned followed by a 10 count for all PAX. On to Jack Webbs 1/3 ratio. We started at 7 Merkins and counted down to 1. Final routine was about 70 seconds of continuous squats. Have a nice day!
Mary: Built into the routine.
Announcements: Monthly Fitness Challenge and channel on Slack…not too late to join and catch up!
T-Claps (Recognition): All the PAX for staying strong and no complaints despite false advertising by YHC.
Prayer: Continued recovery for my M and M of 187. Bondo stepped up to take us out.

Field Trip!

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Field trip day at Downtown Train! Convinced Yogurt to join me at AGS on Sunday so was glad to see him in the parking lot when I pulled in. Also please try surprised to see Cowboy and Buford. Hope you both come back to DT again!

FNGs: Nope
Warm Up: Jogged to Womble, 10 burpees, merkins, daisey pickers, arm circles
The Workout:

Grabbed rock and headed to shelter for following workout out:

Round 1: 20 curls for the girls, 20 tricep extensions, 20 shoulder presses, 15 curls, 15 tricep, 15 shoulder press, 10 curls, 10 tricep, and 10 shoulder press

40 SSH in cadence

Round 2: (all with rock) 10 step up each leg, 20 squats in cadence, 10 step up each leg, 20 squats in cadence,  10 step ups, 20 squats in cadence

50 LBCs in cadence

Round 3: 15 curls, 15 tri, 15 shoulders, 10 curls, 10 tris, 10 shoulders

30 SSH

Round 4: 5 step up each leg, 10 squats, 5 step ups each leg, 10 squats

50 LBCs in cadence

Return rock and headed back to DT parking lot

Mary:
Announcements:
T-Claps (Recognition): Cowboy for getting back at it and posting!
Prayer:

The Train That Never Left the Station

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EC: Redenbacher, Nemo, YHC

FNGs: Not a single one…

Warm Up:  Good Mornings, Fazio Arm Circles (>>> and <<<), Overhead Claps, Seal Claps

The Workout:

  • Mozy to the rock pile and pick out a biggish rock.
  • Cusak the rocks to the library parking lot
  • 3x (10-20 counts based on inconsistent Q) – Overhead Press, Curls for the Girls, Quiver Crushers
    • Quiver Crushers – WWI with a Rock on Your Chest, Once sitting up – Press the Rock overhead, back down, and repeat.
    • The name of the Quiver Crusher just had a nice ring to it.  No Quivers were harmed in the creation of this workout.
  • 3x (10-20 counts based on inconsistent Q) – Box Cutters, Squats with Rocks, LBCs
  • 3x (10-20 counts based on inconsistent Q) – Merkins, Squats with Rocks, Overhead/push-out with rock (name escapes me)
  • Cusak the rocks to the library parking lot.  Switch to walking Curls for Girls at the halfway mark
  • Line up and lunge walk up to the traffic circle
  • Mozy back to the parking lot aka “The Train Station”

Mary:

  • Arm stretchs over the shoulder for each arm
  • Arm stretches over the head for each arm
  • Cobra pose
  • Downward Dog
  • Runners Pose, each leg
  • 6 inch leg lifts and flutter kicks

Announcements:

T-Claps (Recognition):

  • 3rd F happenings this past weekend, especially Boo-Boo.  New PAX jusmping right in.

Prayer: Quiver’s daughter working to catch up on school work.

 

The internet has anything you could ever want.  Type it into Google and get exaclty what you are looking for (or something unexpected)… Scary…

Audio and Video are separate but aparently they go together 😀  Enjoy!

Speedy Crew at U-Turn

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FNGs: none

EC: U.T.I, LED, Full House

Warm Up: stretching, SSH, good morning, IW, daisy pickers

The Workout: PAX took on the old school U-turn route today.  A fast crew with those in the back pushing an 8:30 pace.  Great mumble chatter all the way around, nice work by all!

Mary: various stretching

Announcements: HSFC project today, Mama’s House Ruck

T-Claps (Recognition): entire group for picking up the six and a great run this morning

Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)

Let’s Go Treasure Hunting

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YHC decided to take the PAX up and around Ting Park this morning and hunt for some “treasure” along the way.  Over the past 3 weeks I’ve found 2-$20 bills, a quarter, and a few pennies while running.  I had found a baseball in the Ting Park parking lot running for some EC the day prior and I’ve also found a couple of tennis balls at Ting in the upper backside parking lot near the tennis courts over the past month or so.  I run through Ting Park at least 2-3 times a week and afterwards I’ll usually pass the front of my neighborhood before jumping on the Crossways route off of Main St and I’ll toss the tennis ball or baseball at the front of my neighborhood and retrieve it later in the morning while walking my dog.  We didn’t find anything at Ting Park today but YHC found a penny on the way there and then @Cupid and I found a couple of pennies in the Womble parking lot post-workout.  I’m always looking for 2 things while running: treasure and the infamous white albino deer.

FNGs: None

Warm Up: 10x Good Mornings, 10x Imperial Walkers, 10x Hillbillies, 10x Daisy Pickers

The Workout: 6mi run leaving Womble, L on Stinson, R on Grigsby, L on Holly Springs Rd, R on Main St, L at Ting Park (run around the entire parking lot, R on Main St, followed Main St all the way up to 55 before turning around, R on Oak St, R on Grigsby, L on Stinson with a hard sprint back to Womble

Mary: No time this morning

Announcements: Food Cupboard project coming up, Phase 3 began in Wake County on Friday 10/2 at 5pm

T-Claps (Recognition): @Yogurt making 6mi look easy

Prayer:  all the families, parents, and children whose lives have changed due to COVID-19, all the kids going back to school, those who are suffering from sickness, disease, addiction, mental illness, and for those who have lost their way following the Lord’s path