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Best L-E-F-T-O-V-E-R-S Ever!

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EC: Cupid, Katniss, Mookie, Pikachu, ShamWow, YHC.

Lots of anticipation in this workout: Who will take Yogurt’s place as site Q? Will Yogurt be able to stop cadence? Will there be dessert with these leftovers?

Warm Up: Long way to back of Hunt Center. SSH 50x. Started off LEFTOVERS with a round of Wings: Arm circles forward and back, hold ‘em; seal claps, hold ‘em; overhead claps, hold ‘em. OK, so I always forget to stop, so lots of laughs with the various counts. I think I nailed a few at 15!

The Workout:

L-E-F-T-O-V-E-R-S

L Lt. Dan ain’t got no legs. Squat plus lunge with each leg 10x x 2

E Everest over to the wooden steps. Lunge up two steps, full squat. Rinse and repeat

F Forest to Sea. You remember this one from CSAUP 2018. Bear crawl to middle of field, crab walk to end. Run back

T Tony Hawk Burpee. Burpee with 360 spin jump to finish. I think we were all stumbling to this one 10x, rinse and repeat other direction, just like Tony

O Outlaw. Recover on this one. Same as Boxcutter, but feet together. 10x clockwise, 10x counterclockwise

V Vacuum. Wheelbarrow out 10 steps, 5 derkins, backward wheelbarrow back to line. Rinse and repeat

E Empty wheelbarrow. Crab walk with partner holding legs. Up, back, switch, rinse, repeat

R Ranger Merkins together 20x, good form

S Surfer Merkin. What? Merkin with horizonal rolling 360 between. Yes, we got dirty!

Dessert: Needed more S, so we moseyed up to road behind Hunt Center for some SPRINTS!

Sprints to next light pole. Split PAX into two waves. Rinse and repeat 3x.

Mary: 6 minutes: Standard starting position 6 inch hold. Low slow flutter, box cutters, pickle pounders, more Out;aws, end with 1 minute 6-inch hold.

Announcements:

Time to turn my site Q over to PAX who is ready. When I offered Cletus to this PAX, he jumped on it, ready to lead. This PAX joined F3 in March 2019. Initial U-Turn runs were 10 min max pace over 3 miles. In the spring, remember him telling me he had a hard time getting over the fatigue at the 2-mile mark. Man, has he come a long way! Trained like crazy for HSHM and had a great finishing time. He’s grateful for all the supportive PAX along the way!

I’m proud to pass the turkey leg to Katniss!

Prayers: Our F3 brother struggling with addiction. Hardy (Florence’s son) has the flu, possibly spreading through family. Job (friend of Pikachu). Other spoken and unspoken.

With winter time coming up, keep eye out for PAX falling off workouts for whatever reason. Keep everyone engaged!

 

Thankful

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FNGs:none
Warm Up:Good mornings, arm stretches, fazio arm circles, ssh
The Workout:

T – The Wolverine 10 count

H- Howling monkeys atom the circle and 10 count at end

A- Aiken legs 20 jump squats, 20 lunges IC, 15 smurf jacks

N- no surrender 20 IC

K- king of hearts suicides. 3 sets

S- Stirkins stepuos and irkin

G- 20 Groiners

I- indian run to tennis court with last man doing 3 merkins

V- vacuum cleaners with 3 sermons at two locations

I- iron Hulk 1:4 ratio to 7

N- never cross dolly

G – growing pains

G- good day

Mary:none
Announcements: convergence tomorrow at 6:00am tiger blood, csaup dec 7th, Christmas party Dec 14th.  Leadership changes starting Jan 1st
T-Claps (Recognition): to the pax who came out and brought canned goods for Mamas House of Thrift.  Picture to follow but we’ll over 300 items.
Prayer:Quivers family, Hardy and sickness, Wallaby

I didn’t lie…this time.

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YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.

EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.

FNGs:  None (Still haven’t had an FNG show up at one of my Qs.)

Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps

The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).

Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15

50 LBCs in cadence

Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15

50 Freddie Mercury’s in cadence

Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15

50 LBCs in cadence

Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15

50 SSH in cadence

Mary: 10 burpees OYO

Announcements: Frosty Dec 7, Christmas Party Dec 14

T-Claps (Recognition):

Prayer: All PAX and their families traveling this week.

Six For Sevens

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Rolled into the Downtown Train lot at 5:03 am with Coal Ash ready for EC. Nemo arrived a minute later. Flag planted, we took off to Womble, around the soccer fields, and back. Two miles.

Six PAX for Main Event: Breach, Coal Ash, Nemo, Fanny Pack, Pumpkin Spice, YHC

Warm Up: SSH 25x, Good Mornings 16x. Near Bat Wings: Arm circles 16x front 16x back, Hold ’em out, Seal claps 16x, Hold ’em out, OH claps 16x. Between reps, we took turns counting to 10. During warmups, a car sped up Ballentine and I was looking forward to the mandatory burpees for all. The car turned into the lot, a guy hops out, and he goes into the church. Oh well. We did five burpees anyway.

The Workout: Sevens: I was eager to use Holly Springs’ first and only parking deck, but had not yet scoped it out. As we entered, I was impressed at how bright and clean it was. First thing I thought of was, can we play winter-time flag football or ultimate in here?

Perfect venue for some Sevens. We lined up and did Star Jumps on the far end and Merkins on the near end. It was so much fun, we did another round with Derkins on the far end and Dips on the near end. Nearly nailed the count on everything, but Breach had to remind me at least once.

Mosey to small rock pile. Time for some arm work. All 16 counts because I thought the date was the 16th, turns out it was the 18th. Straight lifts, tricep extensions, curls, hold rock behind back. Now my favorite–the bus driver, which seems to be the most innocuous exercise–looks easy, but it’s not. We did 16 counts of multiple arm workouts, plus some squats.
Mary: Pickle pounders, WWIIs, boat.
Announcements: Slack, FB
T-Claps (Recognition): Really nice work by all today. Good to see Pumpkin Spice.
Prayer: Coal Ash’s family following his grandfather’s passing. Others spoken and unspoken.

Not Shoulder Friendly

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YHC arrived not sure what to expect in terms of numbers for this morning’s workout. Lots of guys tapering for HSHM, runners coming out of Richmond, and recovering from Ruck. YHC did a lone EC run for 2 miles. Weather wasn’t optimal either. No mumble chatter on Slack or FB about the workout. However, 14 Pax fought the fartsack and won, became stronger, and learned about the F3 mission and core principals.

EC: Skidmark

FNGs: None
Warm Up: 1 lap around the soccer field. Circle up on the tennis courts for SSH, Good Mornings, Imperial Walkers, Hillbillies, and Fazio Arm Circles.
The Workout: Mosey to the pavillion for some plank shuffle to the left up and down the picnic tables for one loop. Then Reverse.

Mosey to the Rock Pile. 11’s in the parking lot with Ground Pounders and Burpees. Carry the rock on the run. Intermittent switching of rocks as well

Mosey back to the Pavillion for two sets of split squats.

Mary: 1o minutes in plank hold with some exercises including merkins, 1 arm up, pickle pounders, and peter parkers. YHC also reviewed the core principals and F3 mission while in plank.

Announcements: CSAUP Dec 7, Christmas Party Dec 14. HSHM this weekend. Get out and run in the 6 up the ramp.

T-Claps (Recognition): Nice to see Moby out this morning

Prayer: Quiver and his family. Be better leaders in the community.

The Classic U

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FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had.  I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out

Yoga in the Rain

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FNGs: none
Warm Up: Jogged around the soccer fields and back to the small tennis court. Circled up for SSH, Windmills, Imperial Walkers and Fozio Arm Circles
The Workout: YHC planned to use one of the picnic shelter areas, but others had already claimed the spots. Can’t blame them. Indian-run over to the amphitheater for the thang. Yoga strength was today’s theme.

The routine was a bit unstructured, but it went generally like this:
stretch to the sky, stretch to the ground, into downward dog and then plank
yoga plank murkins (hold 5 count on low position, back up) then back to standing.
Burpees OYO
Back down to Downward Dog and Downward Dog pushups (almost like Catalina Wine Mixers in Downward Dog pose, but both arms move simultaneously).
Burpees OYO
People’s chair, sans wall. Boat pose (American hammers, without the hammers). Back up to standing stretch. Back down for People’s chair and boat pose again.
Burpees OYO
YHC realized that he was running out of exercises, so we added on some balls-to-the-wall / proper people’s chair, two rounds. Indian-run back to the big tennis court for Mary.
Mary: Popcorn Mary. Props to Hardy for pushing us through 50(!) low-slow-flutters.
Announcements: Frosty CSAUP (Dec 7), Christmas Party (Dec 14)
T-Claps (Recognition): everyone getting out in this gloomy weather
Prayer: Oboe’s father-in-law, Noah’s Ark’s wife, Quiver’s daughter

A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

Thank God Deer Don’t Eat Meat

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Six 6 Pax for a solid start to the week at Downtown Train.

FNGs: None

EC: Coal Ash, Nemo

Warm Up: Field trip over to Womble. Circled up for 10 burpees OYO, daisy pickers, merkins, good mornings, SSHs

The Workout: Mosey’d over to picnic tables for the following rounds of exercises…

Round 1: Step-ups x 10, SSH x 20, Step-ups x 20, SSH x 40, Step-ups x 30, SSH x 60, LBCs x 50 in cadence

Round 2: irkins x 5, squats x 10, irkins x 10, squats x 20, irkins x 15, squats x 30, irkins x 20, squats x 40, LBCs x 40 in cadence

Round 3: dips x 5, lunges x 10, dips x 10, lunges x 20, dips x 15, lunges x 30, dips x 20, LBCs x 30 in cadence

Round 4: 2 x Peoples chair (10 count each Pax), balls to the wall (10 count each Pax)

Indian run back to home base

Mary: LBCs x 50 in cadence

Announcements: Dec 7 Frosty, Christmas Party,

T-Claps (Recognition):

Prayer: Warbucks family, Coal Ash’s grandfather, those who are serving/have served in military

Nooks and Crannys

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Before becoming an official South Wake AO, this Sunday morning meet up was an accountability run for Mookie and Deadbolt. They probably met on their own some, but then started inviting others. I was one of the early PAX to join them on Sunday mornings for this awesome sunrise run. So, when Mookie requested a Q, I jumped on it.

When I rolled into the parking lot and planted the flag, Master Shake and Forceps were already chatting it up. Seinfeld’s “Bro” episode was mentioned. Something about chafing.
Warm Up: With the temperature hovering about 30 degrees, we got busy quickly with SSH 25x. Then some right over lefts hammy stretches followed by some left over right hammy stretches. Full static squats, with feet flat on the ground. Arms out front, feel the stretch in your calves. Crumb Snatcher wandered freely as we warmed and prepared for the run. Sporting a new headlamp, she was easy to spot when it was time to roll.
The Workout: The goal of today’s run was to explore some of the details—the nooks and crannies, as pre-blasted—of the Bass Lake Loop, which is generally considered to be the most difficult part of the Holly Springs Half Marathon. We hopped on the greenway, following it around the softball fields and up to the flag poles, then across Grigsby and down the toward Bass Lake. We covered lots of non-HSHM topics on our journey.

Back to HSHM, we discussed slick or icy bridges, hills, and mulch. This greenway will likely be your fastest section. Go ahead and enjoy the speed. There’s not that much effort to gain some speed. This speed offsets the hill climbs you are about to do.

First hill is up to the picnic shelter on the far side of Bass Lake. I explained how to divide this hill into two pieces. The first climbing section levels off a bit at the bench. A short “flat” section to catch your breath. Then, a much longer slog to the top. On the down-hill, again, enjoy the speed. Little additional effort to run fast, but big payoff when offsetting those climbs. Forceps remembered HSHM performances past.

Next hill is from Bass Lake, up through Sugg Farm. Most importantly is to watch your footing. There are lots of roots and plenty of loose rocks. Otherwise, it’s just digging. Shorten your stroke and don’t look any farther then 10 feet or so on front of you. The climb levels off before you reach the opening to the pasture. More steady up hill ’til you reach the cedar tree right before the entrance gate. Once you reach this point, you’ve completed the climb out of Sugg Farm!

Cruise ’til you get to Womble.

Arrived back at the start. Forceps rolled on to get 11 miles today. Master Shake and I chatted for a minute, then headed out.

Mary: none
Announcements: none
T-Claps (Recognition): Nice work fellas!
Prayer: Keep PAX healthy and strong.