Only one pax took Pikachu up on his offer of a pre-ultimate Murph. No FNGs so we were off.
Warm Up:
1st Mile
The Workout:
100 pull ups
200 merkins
300 squats
Mary:
2nd Mile
Announcements:
N/A – Ultimate began!
Prayer:
N/A – Ultimate began!
In honor of the BRR coming up next weekend, YHC decided to change things up this week and bypass the greenway route to Bass Lake and treat 5 PAX to some hill work. Like yesterday morning, conditions were a bit humid and the perfect recipe for another shirt soaker.
Warm Up: Light jog to the far end of the parking lot. Butt kickers back to the starting point. High knees to the far end of the parking lot, carioca back-R over L and switch to L over R. Fazio Arm Circles x10 F\x10B, Air Squats x10, Toe Walk (20 paces forward) Heel Walk (20 paces back).
The Workout: 6 mile Scout Run with periodic loop backs to pick up the six. YHC called an audible and changed the standard route of accessing Bass Lake via the greenway. Instead, the route started on Stinson with a right down Bass Lake Road. PAX went counter clockwise around the lake and then back up the hills of Bass Lake Road. The route then proceeded left down Earp St, followed by a left on Raleigh St and Grigsby back to Womble Park. A total of 6+ miles.
Mary: Stationary Stretches, R Leg over L Leg, L Leg over R Leg with holds for 10 seconds. Downward Dog for alternating calve stretches (R\L\Both), Cobra Stretches x2, Tricep R\L, Shoulder Stretches with R\L arms alternating across body for 10 counts.
Announcements: BRR this upcoming weekend, 9/11 Stair Climb
Prayer: Continued prayers for Double D and his father. Additional prayers for YHC’s daughter, Caroline, who will be having oral surgery this Tuesday. Prayers for those running BRR this upcoming weekend and that they stay healthy and travel safely. YHC also shared a story he had read with his kids this past week.
It was about a group of frogs that were traveling through the woods when two of them fell into a deep pit. When the other frogs saw how deep the pit was, they told the two frogs that they were as good as dead. The two frogs ignored the comments and tried to jump out of the pit with all their might. The other frogs kept telling them to stop, that they were as good as dead.
Finally, one of the frogs took heed to what the other frogs were saying and gave up. He fell down and died. The other frog continued to jump as hard as he could. Once again, the crowd of frogs yelled at him to stop the pain and just die. He jumped even harder and finally made it out.
As it would turn out, the frog that made it out was deaf and thought the other frogs were encouraging him the entire time. The lesson here is that there is power in the words that we speak. An encouraging word to someone who is down can lift them up and help them make it through the day. We need to be mindful of this in our daily interactions with co-workers, neighbors, friends, and family, as there is power in the words we speak. An encouraging word can go a long way. -Aye!
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.
Breach was a no show so Forceps Q’d without his Weinke. Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets
Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks
Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers
Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up
Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders
Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
BRR starts on Friday, Any Given Sunday 6 AM @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.