5 PAX for GOAT warm-up, 6 Miles of ‘Yo Momma’, and a 2nd F

Rolled into Womble 10 minutes before start. Skies were clear and the air was a brisk 27 degrees. Shovel flag planted. Perfect ingredients to start YHC’s favorite day of the week. Four additional PAX rolled in determined to hold me accountable and ensure we’d get our 6 miles and a sunrise together.

Warm Up: YHC decided to augment the warm up this morning due to the dip in temperature and to rule out any additional layers that would be needed prior to the run. Did a full loop around the soccer fields with GOAT (12-Count) cadenced exercises at the 4 corners of the loop. First corner-Side Straddle Hops, Second corner-Imperial Walkers, Third corner- Hillbillies, Forth corner-Squats.Ā  PAX then performed butt kickers and Frankensteins back to the parking lot. While in squat hold, YHC explained the morning route-Standard route, counterclockwise around Bass Lake with the back door Sugg Farm trail exit back to Womble.

The Workout: Finally, a Sunday morning void of rain, snow, and muddy trails. Nothing but hard pavement and frozen trails this morning. PAX made their way down the greenway with Lipstick and Bobby Dall leading the way and picking up the six at periodic points along the trail. Dauber, Forceps, and YHCĀ  paced shortly behind while exchanging some quality mumblechatter. YHC shared a proud parental moment of the week by relaying that my youngest has an uncanny ability to deliver quality on-point ‘Yo Momma’ jokes. This was brought to light earlier this week when her coaches explained to my M that she had them rolling all week with her hidden talent. Still not sure whether to be embarrassed or to laugh, but leaning towards the latter. This conversation then triggered several additional ‘Yo Momma’ classics along the trail. As we rounded the first bend along the trail, Forceps felt some pain (or maybe it was the jokes) and decided against the hills, so he and Dauber proceeded back to the greenway and would meet them back for COT.Ā  YHC proceeded forward and caught back up with Lipstick and Bobby Dall, who had ventured back to pick up the six. PAX moved to the Sugg Trail, where Lipstick gave Bobby Dall and I a preview of BRR and a lesson on ‘handling’ a hill. Sprinting up the hill, Lipstick continued a strong pace beyond a glow of yellow ahead. The silhouette was familiar in the distance and as the yellow approached closer, we discovered it was Brexit, who was fresh off 11-miles of his own (great work!). Had a quick chat and ventured down the home stretch..

PAX proceeded back to Womble the long way around the baseball fields and circled up for some stretches.

Mary: Good Mornings X12, Right over Left X10 (2 additional for former Patriot\Bills player- Doug Flutie), Left over Right x10 (2 additional for Flutie). *Discovered on the run Lipstick is a Bills fan. Pigeon Stretches Right X12\Left X12, Cobra Stretch x12, Downward Dog x12, Michael Phelps to close it out.

Announcements: LAR (Long Ass Run) in a few weeks (2/9), can bike or run, 2nd F after. Shout out to Dauber’s daughter who made State- running healthy and shaving time off her current runs. 2nd-F at Dunkin Donuts for all 5 PAX- where we were later met by Slide Rule and his 2.0-Julius.

Prayer: Continued health for PAX, those experiencing marital issues, and additional prayers for family members with illness.

Ice Ice Baby

If you ever have a chance to run Neuse River Trail it is worth the drive.

4 pax converged on Neuse River Trail for a 7 am start but one pax but in the wrong directions and there was a slight detour.

There was some quick mumble chatter and we set off with all the essentials: tailwind, goo, protein bars, gloves, hats, etc..

A little chilly for the run but no wind. We headed south on the trail for a few miles. 1st ice patch up and skidmark got some wet feet trying to avoid a trail wide sheet of ice.Ā  After about 2 miles quick stop for a COT and so skidmark could defrost his camelback. Hose froze and he couldn’t get any nutrition. One pax pissed at this time.

Continued to mosey down the trail to mile 5 for a turn around. Again a quick COT so skidmark could defrost his camelback and two pax could piss.

Nice mosey back to the start where Double D left after 10 miles and skidmark, pikachu, and 187 could last little bit of 12 miles.

Well, way more ice patches along the way. Luckily no one busted their ass. Last 12 were pretty uneventful. Nice little grind coming in to the parking lot.

It’s funny how your body rejects walking after 22 miles. Like WTF are you doing g this for. All good for 22 miles then you start walking and your calves go to shit.

Some a have a nice days in the parking lot with a foam roller next to a used condom (not ours). Lots of recovery time as we popped pills, drank, and moaned in pain. Lots of good conversation.

Off to Starbucks. Leg cramps! A quick coffee. Skidmark had to steal someone’s water or we would still be waiting there. Fuck you Alan! I ran 22 miles today. You walked you ass in from the parking lot. I’m taking this water Alan.

5 weeks!

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

The Rise of the Tiger Hawks

The first AO to see the rise of the Tiger Hawks!Ā  The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning.Ā  Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks.Ā  The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up:Ā  Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Image result for shamwowĀ  Ā 

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace.Ā  He is a resident of Holly Springs and is in sales.Ā  Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout:Ā  Traditional U-Turn 5mi route was mapped and offered and for the masses.Ā  Plenty of turning for the 6 going on along the way.Ā  A few went “off the map” to hit their personal targets.Ā  Great work to all #HIM for braving the below freezing morning.

Mary:Ā  Nope! No Girls allowed.

Announcements:Ā  Nope! and very sorry to have passed over this.Ā  I guess I was getting cold?Ā  Excited to run?Ā  Still really bad at being a Q?Ā  As always keep an eye on your social media platform of choice.Ā  Please toss them out on the BackBlast post.

Prayer:Ā  Again – BAD UTI, BAD UTI – Skipped over Prayer.Ā  It wasnt intentional…Ā  Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded.Ā  For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

Welcome 2.0 Black Knight

Welcome 2.0 Black Knight to the fold.

Warm up:

25 SSH, 10ā€™s ā€“ Ā Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile ā€“ rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle

  • 4 sets of 20ā€™s – Curls for the girls,
  • 4 sets of 20ā€™sĀ  – Overhead Tri-press
  • 4 sets of 20ā€™s – Ground Pounders

Mosey to the Bathrooms

3 Sets ofĀ  Wall Sits 10 ct down the line

3 sets of Balls to the Walls 5 ct down the line

Cusack rocks and Mosey to Playground w/ Rocks for Aikā€™n Stations.

  • 3 sets of 20’s – Bench Press
  • 3 set of 20’s – Windshield wipers

Break up into groups of 2-4 and rotate stations

  • Aikā€™n Abs: 15Ā  American Hammers,Ā  20 ct 6 inches, 25 Rockies, 30 ct Chillcut Planks
  • Aikā€™n Arms: 15 Standard Merkins, 15 Dips, 15 Erkins, 15 Shoulder tap planks
  • Aikā€™n Legs: 20 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks
  • Aikā€™n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Homer to Marge
  • Aikā€™n Arms:Ā 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs:Ā  20 Squats, 20 Step Ups, 10 Star Jumps, 15 – 3 Ct Mountain Climbers

Cusack Rocks back to pile and circle up for COT

Announcements:Ā Ā Ā  Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).

Prayer Requests:Ā  Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.

Sheepdog – menstrual cycle!?!

8 Pax did I their thang this morning with some ā€œcolorfulā€ commentary from Gump. EC – Beater, Dovetail & YHC. Ā Beater killed it!

Warm Up: Beater led the warm up with a light jog to the back. Pax circled up and ran through some stretching, Sir Fazio Arm Circles , Good Mornings, Merkins, and SSH. (Think Iā€™m missing one).
The Workout: YHC led the workout with step ups, dips, 50 uppercuts. Indian Run to the front. (Que Gumps uncomfortable mumblechatter) Started at one island. Toe taps, cerkins, and fast uppercuts. Then dip kicks to the center island. (Heā€™s still talking) More toe taps, cerkins, and uppercuts. Traveled around the island. Dip kicks to the last island. Rinse and repeat. (Pax šŸ¤¢ -not from the workout) Moseyed to the side parking lot. Core/knee strike drills. Then Muay Thai clinch with knee strike. Counter knee strikes. Escapes.
Mary: Dovetail led Mary with some Dollys, Thorā€™s, and some crazy rotational LSF.
Announcements: BRR signups, ā€œpass it forwardā€ RoadID bands (Gump will buy the next one. Someone take him up on it.)
Prayer: The std. requests plus LED and Dovetailā€™s sister. Gump took us out.

Pickle Pounders End Eventually

Pax of 3 for a cold Crazy Time – last iteration in the current workout selection.

Warm Up:

1 mile run
The Workout:

Modification – playground was wet so we went under the shelter. 100 diamond merkins

200 pickle pounders

300 homer to marge
Mary:

1 mile run
Announcements:

For February Crazy Time will shift to:

1 mile run

100 burpees

200 shoulder tap balls to the wall

300 lbcs

1 mile run

Should be a fun month. You can blame Crosby for the burpees šŸ™‚
Prayer: N/A

Surpriseā€¦ itā€™s LipSync!!!

PAX of 8 came out to Thunder to find out who the Mystery Q was going to be

Warm Up

A fun jog up and over the tables under the pavilion to the field for warm up consisting of: Good Mornings, SSH, arm stretching, arm circles and chinooks.

 

The Workout

Run to the rock pile through and over the playground (including going down the slide) and grab a rock

Rock toss through the sand volleyball court

John Cusack to baseball field for some Jack Webs

Curls for the girls and overhead extensions while walking to next sand volleyball court for more rock tosses

Barely Curling up the parking lot with Crab Walk Rock Kicks back down

John Cusack, Curls for the Girls and Overhead Extensions back to rock pile

Ruh Rohā€™s and Shoulder press before tossing rocks back to the pile

Partner up and 10 count Double Merkin Burpees while hopping over partner in a Plankā€¦ than switch

 

Mary

LBCs, WWII, Low Slow Flutters, American Hammers and Have a Nice Days (with meditation, prayer, reflection and a car alarm)

 

Announcements

BRR reminders

We need to all become ā€œSlackersā€

 

Prayer Request

Crab Legs; wounded Police officers and their families; Kubotaā€™s parents, aunts and uncles as they possibly start the process of moving their mother to an assisted living facility; Beaufortā€™s recovery from hip surgery and any others that I forgot.

Sideways rain and deep puddles

PAX of 6 for EC and 11 for main event came out for a warm and soggy beat down at the greatest place on earth.

EC:Ā Pablo (foundation:current), Warbucks (foundation), Breach, Slide Rule (foundation:current), Nemo (foundation), Full House

Warm Up:

With the rain and puddles, we avoided running around the soccer field, so 2 laps around the parking lot at the playground, SSH IC x 20, Imperial Walkers and Hillbillies IC x 10, Fazio Arm Circles 10 forward and 10 backward
The Workout:

The PAX split in to 2 groups and did an indian run over to the large parking lot.Ā  The PAX remained in their indian run groups and continued up and down the lanes of the parking lot doing 10 merkins on one side and 20 squats on the other side.Ā  Once all lanes were done and every puddle stepped in, we moseyed over to the faculty parking lot where PAX found an accountability partner and started 11’s on the long and steady climb up the road that goes from the lot to the library and West Lake Rd (burpees at the bottom, squat jumps at the top).Ā  With time running short, we stopped 11’s and regrouped and did an indian run back to the flag for Mary.

Mary:

Catalina Wine makers x 12, LBC IC x 10, Good Mornings IC x 10, Pickle Pounders IC x 10, Low Slow Flutter IC x 10,
Announcements:

see facebook and slack, try and commit once per quarter to travel to ENC to help those effected by the hurrican
Prayer:

Raleigh Police officer who was shot in the line of duty who is still recovering, Dumbo’s Knee, Those effected by the Government shutdown, Crablegs,

Jello Legs

A pleasantly warm, but rainy and blustery morning blew in 5 Pax for a covered dish of pain.

Warm Up: SSH x 20 IC; Good mornings x 10 IC; Windmills x 10 IC; Cotton picks x 10 IC; Fozio arm circles 10 forward and reverse IC; Michael Phelps

The Workout:

Mosey across the parking lot to pick up a rock of choice and head back to the shelter where we were met by DORAs lazy and mean step sister, FLORA.

PAX partnered up with 1 Pax going solo

100 merkins – P1 does 10 merkins with feet on rock while P2 holds plank with feet on rock, then switch back and forth until reach 100.

200 LBCs – While holding the rock in the air, P1 completes 20 LBCs while P2 holds 6″ with arms extended holding rock over chest.Ā  Switch back and forth until reach 200.

300 Goblet Squats – While cradling rock, P1 completes 25 squats while P2 holds squat while cradling rock.Ā  Switch back and forth until reach 300.

FLORA was followed by 30 step ups to stretch out those quads – 15 on each side and then each Pax put their rock to sleep with an AMRAP of Rock a bye Baby (holding rock overhead, bring down to chest and extend out and then twist left and right before returning back to start) while holding people’s chair against a shelter post.

Mosey across the parking lot to return rock to resting place and returned to shelter for some MARY.

Mary:

Completed the following exercises – 15 count IC

Dolly, LSF, and Rosalita Wip

Closed with 1 Corinthians 10:13.Ā  Encouraged Pax to let everything they do and say to be done for His glory and not for men. Also challenged each Pax to find someone to lift up today – whether through an act of kindness or an encouraging word.

Announcements: Blue Ridge Relay teams looking for a few more PAX; other announcements check out FB and Slack
Prayer: LED’s friend – his wife is leaving to New Orleans for medical treatment and he will home with their kids (2 under 2 and a 4 yr old); Norm’s friend and all others impacted by the government shutdown.Ā  Wisdom for our political leaders to lay aside their pride and differences in order to work together for the betterment of our country.

Does anyone know a good Gastroenterologist?

Warm Up: Stretching, Frankensteins, Monkey Humpers, Quick loop around Ting
The Workout:Ā  2x Hill Repeats up big hill on Bridgewater @ 70% up and cool down on downhill; Pick up the Six and head to back of Bridgewater to Powerline Sprint.Ā  1x Powerline Sprint @ 85%; cool down jog back to Ting 4.5 Miles total

Announcements: See Announcements on FB or Slack
Prayer: Crablegs, Beufort, Construction accident in North Raleigh