This Ruck was the best morning ever to adjust Gross weight!!!

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YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route. 

FNG: None 

Warm Up: The RUCK 

The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles.  Breach and I decided we did not need to lead. We walk to fast!

Mary: None 

Announcements: Bass Lake mulch starts back Saturday.  M4life reminded to donate to the 4 families dealing with COVID and can not work.  

This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week. 

After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow. 

T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.  

Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning! 

It was an honor to lead! Sprinkler 

AGS- No Random Birds..Lots of Hills and an F-Bomb

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With BRR just around the corner, YHC called for around 5ish hill miles in the pre-blast. The goal would be to keep all PAX together while tackling some of the favorite inclines surrounding Womble. Was arriving late to the lot, but saw some great leadership with Aquaman getting Cowboy and Oboe warmed up. No time to plant the flag, so joined the semi-circle to take over while Aquaman gathered some last minute items from his truck. Vasoline came rolling in from some EC a few minutes later.

Some PAX get 20-30 miles a week, this guy Vasoline is all about efficiency, getting his 20-30 over the weekend. 17+ yesterday and back at it this morning with 5 before the main event.

Warm Up: Asked PAX if they were ready to mosey and all were accounted for, so we proceeded out of the lot towards the base ball fields. At the intersection to head left or right around the fields, we circled up one last time for some Imperial Walkers X10, Hillbillies x10 and then headed right and all the way out to Grigsby. Proceeded right on to Grisby until we got back to the intersection of Stinson.

The Workout:

Hill #1

Stinson- PAX would proceeded down to Stinson all the way til they got to Lacombe St. and then would head back up to the top. I remember when this thing called Speed Racer was a ‘thing’ and we used to do this about 5-7 times. It was brutal. This morning we were only doing it once so as to get a feel for the other inclines for the weeks ahead. Great job of picking up the 6 and as we approached the top, PAX looked to YHC to see what was next.

Hill #2

Next hill would be Library Hill, of course. Proceeded down Grigsby to Rogers St. and crossed Main St. to get to the top of the traffic circle at Library Hill. Proceeded down to the pool lot at the bottom and then made our way back up. Great fellowship and mumblechatter through the run even though these hills weren’t helping YHC keep up with the conversations. At the top of the hill, I got another “What’s next?” That would be W.Elm. And with that, the first and only F-bomb of the morning by Oboe.

Hill #3

Proceeded back down Library Hill with a left on W. Elm. This hill is the worst, but it builds character. Again some strong work by the HIM out front picking up the 6 and tackled this segment together all the way out to Avent Ferry. Took a left and headed back out to the backside of Main St. to My Way Tavern before heading back up to cross Main Street. A quick look at the watch had us at about 6:55, which was perfect for a 7:00am parking lot arrival. As we made our way back to Stinson, Aquaman pointed out that there were no strange birds flying around today, referencing the fact that every time Aquaman posts at AGS, we always see random bird sightings like hawks picking up squirrels or relentless woodpeckers aimlessly attacking gutters. Not this this morning, however.

Solid work with PAX getting close to 4.5-5+miles.

Mary: Stretches OYO
Announcements: Mulch sign-ups. Q swap coming in August
T-Claps (Recognition): All PAX showing up this morning and sticking with the plan of segmented hills vs. a regular routed run. YHC tends to switch things up at AGS from time to time to keep the workouts from getting stale, so I always appreciate PAX willingness to try new things.  Nobody wants to run the same routes every time. Some other AO’s try to name their routes after a constellation or a Thanksgiving Day delicacy to make them sound unique and more appealing, even coupling their pre-blasts with toilet bowl humor. They may do that other places, but not AGS. We even hold 4mi bootcamps from time to time. Hopefully, one day U.T.I may want to lead it. I suppose I’ll have to ask him tomorrow at Paradise City before Banana Seat delivers the beating he has planned for tomorrow.

Additional T-Claps to the HIM on the 8.5 mi ruck this morning. Breach, LED, Sprinkler and the rest of the PAX who joined in support of rucking food pantry items for Mama’s House. Great community building, representing all 3 F’s!

Prayer: LED’s uncle. Crablegs. Those battling illness due to covid and other health-related issues. Aquaman took us out. A great morning, Men, and always appreciate the opportunity to lead.

Candy Land

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FNGs:Grant ( Apache)
Warm Up:SSH,seal claps, overhead claps, Fazio  circles, good mornings, arm stretches
The Workout: took a little stroll up behind school and ended up in candy land.  A colorful board game painted on the pavement and a colorful wheel to spin.
initially each color was worth 1-5 reps of exercise.after the 1st 1 count, the reps were bumped up to 5-25 by 5s. Exercises consist of plank jacks,running man, merkins, shoulder taps and finally 15 burpees.

moved over to some half buried tires and did 11’s of merkins bridging across tires and derkins. After first few sets this was audibles to 7’s.  We then did box jump down to merkins 15 count.
Moseyed back to rock pile. Each pax grabbed small to medium rocks and did the following

2 sets of each

21’s curls for girls and then a hold at half way, 21’s triceps curls and hold at half way, 21’s flys and hold half way for 20seconds.

15,10, 5 reps of Freddie mercurys while passing rock through legs and performing crunch each handoff, and holly dollys with a 6-inch hold at the end.

finished with 20 ground pounders.  Rocks were placed back in pile and mosey to starting point. Did 20 shoulder taps, 10 ic Peter Parker’s

Mary:was incorporated throughout work out.
Announcements:mulching Saturday’s at bass lake. Rick to mamas house Sunday at 6 starting from needmore park.
T-Claps (Recognition):
Prayer:Nabs family traveling to see mother at home.  My uncles health and his surgery complications. He is in critical condition.  Thanks guys.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Core and Glutes

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YHC made a commitment to Q one of South Wake’s newest AOs unaware that it would be Deadbolt’s 6 year anny. Good thing I held my commitment because who wants to run 2.5 miles during a workout? I’ll stick with the .27 miles we got this morning. YHC promised glutes and core and delivered. No gloves were needed and the Q didn’t wear shoes.

EC: None

FNGs: None
Warm Up: SSH, Fozio Arm Circles, Good mornings, Overhead claps, Imperial Walkers, Hillbillies
The Workout: Tabata style rotation 20 second AMRAP, 10 second rest for 8 sets then rotate to the next exercise.
Exercises in no particular order:
Glute Side hops – cone to cone
Glute Diagonal hops
Single leg homer to marge
Side plank crunches
American Hammers
Peter Parkers
Reverse lunges
Mary: Single leg deadlifts – no weight, slow count, form matters
Announcements: Ruck event in October – Sounds awesome Banana Seat, mulch
T-Claps (Recognition):
Prayer: Rams’ family, our county

Crazy Ivan

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The Workout: warm up , then 5 rounds of rows, overhead press, goblet squats, tricep ext, and curls, 1 minute of work and 10 seconds rest.
popcorn Mary
Announcements: YHC is taking over as site Q.
Bass lake mulch sign up. Fuquay Q swap next month.
Prayer: Pumpkin spice’s wife, and Siddik

Loaded Dice at Purple Cobra

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FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.

Did Bambi Smell my Farts???

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Four PAX sauntered out on EC ready to improve their mile splits, while feeling like they were wearing a sweater with the thick blanket of humidity.  Shamwow was quick to point out 3 deer about half a mile in as soon as YHC let four very timely farts from his nether regions, Dahmer laughed with amusement as the deer ran off.

9 Eager PAX began warmup, not realizing what YHC had in store, lap around the soccer field and then back to the parking lot for some good mornings x 10 count, daisy pickers x 15, SSH x 20, Fazio arm circles front and back, moving into overhead clap x 10 and then IW’s x 15.

YHC intended to have the Indian run up to go straight to the big parking lot via passing by the abyss, until Nemo happened to pipe up and wondered why we weren’t stopping.  Indian run train paused to let the passengers off for a DORA, two men teams 50 merkins, 100 LBC’s and 150 squats with alternating partner running down for 5 x star jumps.  Post completion of DORA, PAX headed back aboard the Indian run train to head to the originally intended target, big parking lot.

Arriving at the lot DB asked what they did to piss off YHC, nothing, just wanting to serve up a beat down :).  PAX then moved into 4 corners in the lot – two teams – all staying together for 10 x wide grip merkins at corner 1, 10 x lunges at corner 2, 20 mountain climbers IC at corner 3 and 20 prisoner squats at corner 4, rinse and repeat.

All once again hopped on the Indian run train to head to the benches for alternating irkins, dirkins and dips x 10 while other group did 15 x shoulder taps in cadence.  PAX hopped on the train for the last stop back at the soccer field for Mary.

Mary started with 10 x american hammer, 15 x box cutter, 10 x 6 inch leg lift, 10 x low slow flutter, 15 x reverse LBC and 10 burpees courtesy of POTS.  Train came to a stop with have a nice day.

Announcements: Deadbolt 6 year anny at Cletus tomorrow, new job for Bobby Dall, Derrick Davis run sign up, and a special Happy 38th Birthday to Dahmer.

Prayer requests: Crablegs, family of Clay (Roger Roger’s neighbor) who lost his battle with cancer and Flanigan for minor cardiac procedure.

T Claps: All PAX for putting in some sweat equity this morning

 

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Ultimate at Thunder – 15Jul20

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FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family