Pre-blast announced during 2.0 Squirts workout and sent via Slack and FB to PAX the night before that AGS will now operate under a 6am start time. With the new start time in play, YHC set the alarm for 5am, but had a near ‘Midget moment’ this morning realizing that the alarm stop was pressed and not snooze. 5:38am gave just enough time to quickly get the gear together, shovel flag in car, and was off and out of Wescott by 5:47am.
Arrived to an empty parking lot filled with a backdrop of dense fog and 51 degrees. If ever there was a picture definition of ‘the gloom,’ there it was at Womble this morning. Planted shovel flag, did some Sir DawgPound Good Mornings while I waited for a possible Foghorn or Skidmark sighting. Though there was no formal HC the night before, there was an slight possibility that there would be a post from each.
Warm Up:
6:00am start time came and went and then thought that it could be possible that PAX believed their to be a 6:30 start. With that thought, I decided to stay close and do a loop with alternate stretch exercises at the corners around the soccer fields. If there were PAX in the lot, we’d run, but if not I’d pack it in and head to the Fern. Corner 1- 20 Merkins, Corner 2- 25 Prison Squats, Corner 3- 25 Mountain Climbers, Corner 4- Lunge Walks back to the Womble lot from the picnic shelter. At the lot, did a light jog to the other end and then another pass back to the original starting point.
The Workout:
6:25am and the first sign of life all morning appears in the form of a grey Mustang convertible. Passenger sporting bright orange apparel, enough to cut the fog consuming the lot. As I approached, there it was, an ‘F3 Yogi!’ license plate. Ready to go as always, it only took but a few minutes before the distinct decibels of excitement in his voice broke the air with a simple, “Let’s do this Mook!’
Solid lap around the soccer fields with some slightly louder than usual mumblechatter along the way. Squat hold in the lot, while YHC explained this morning’s route as usual to PAX and first-time guests. The night before, I had planned a route to the famed Lowe’s bathroom. I have to be honest, though the Beer Garden in this Lowe’s is a solid commodity, the real crown jewel of the place, is the bathroom. I’m sure Dauber and Lipstick would concur.
As Yogi was a first time guest to AGS, I decided it only felt right to give him the full lake loop experience this morning, complete with Soul Crusher at the end and save today’s route for next week. Off we went, around the baseball fields and onto Sugg with a some quality mumblechatter throughout. As we hit the greenway, darkness started to turn into early morning light, but with the fog we weren’t going to get any glimpses of a sunrise. I had made a comment that it was kind of disappointing that we weren’t going to see one this morning, but then was quickly corrected by Yogi, who mentioned that there was nothing disappointing at all. “Mook- how many guys do you know wake up on a Sunday morning, knowing that there is someone that morning waiting for him to make sure he’s holding the other accountable…Would you have run these miles if I didn’t show this morning?” (probably not, I was headed to the Fern where there wouldn’t be any inspiration to get me on a treadmill for 6 miles)…”Forget the sunrise, this..what we are doing right here, is living. This is F3.” There it was, as plain as day and with enough truth to cut the fog that lay ahead of us in half.
PAX rolled for another mile until we maneuvered counterclockwise around the lake. Strong push uphill at the top of the half moon, and kept mosey’ing until it came time to escape the lake via greenway or Soul Crusher. “I’m following you Mook.” Alrighty then… YHC took Yogi right and then the quick left to Soul Crusher. My attempt to invoke continued mummblechatter on this segment was quickly paused by Yogi, who wanted all the air he could get to make it up the hill in an efficient manner. Soul Crusher conquered and PAX made it out of Sugg with smiles and a few laughs with several Yogi chants of “Nice work…Come get you some” to other runners heading in the opposite direction.
Arrived back to Womble with an even 6.1 on the Garmin and equipped with another example of Iron Sharpens Iron.
Mary: Stretches OYO
Announcements: Next 2.0 workout- 5/4
T-Claps (Recognition): Yogi- first post at AGS and longest run of the year.
Prayer: Prayers for Shredder recovery, DoubleD and his family. Crablegs. Health and safe travels for all PAX and their families this week.
Gettin the Runs
/in Gettin The Runs /QIC: SkidmarkPAX: Bubble Wrap, Dirty Pipes, DoubleD, Farva, Lab Rat, Laker, Oyster
Q: Lab Rat
Warm Up:
The Workout: Runners got 4 miles.
Ruckers rucked 1 mile then did 10 sets of 10 deadlifts, 10 walking lunges, and 10 ruck pushups
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Snoods
/in Running 4 the John /QIC: LipstickPAX: Aquaman, Emeril, Lipstick, Maybelline, Pikachu, Skidmark, UTI, Yogurt
Warm Up: Dynamic Stretching per the PAX
The Workout: The new favorite route was in play today, the “Turkey”. Today we discovered if you loop ting at the end, you create the Turkey’s snoods. For those that don’t know the snoods, it is the red dangly skin under their head. Good Miles out there this morning 5-10 total.
T-Claps (Recognition): Kudos to Skidmark and Pikachu for 10. Great to see Auquaman and Emeril get miles in at 0445, to make bible study at Hope after.
Prayer: UTI’s Grandmother just had a heart procedure
Tea Time for One in the Rain
/in Tea Time /QIC: DustyPAX: Dusty
A Long 45 Minutes
/in Purple Cobra /QIC: WarbucksPAX: Dahmer, Foghorn, LED, Lucky Charms, M4L, Mookie, Pablo, ShamWow!, Sparty, Warbucks
10 PAX got stronger this morning at Purple Cobra with 6 for EC. There was an LED appearance as he attempts to get back on track for his annual post goal. Sparty returned to start his 2nd week with F3. YHC wanted to mix it up and brought a circuit workout (after scrambling to find a timer at 4:30 this morning that was up to the task). My first F3 post was at a circuit style workout by Breach, so I figured I would share my painful memories of this day with those lucky PAX that showed up. The rain held off for most of this morning’s workout, but started coming down pretty hard during Mary to cool us off. This morning was surprisingly quiet with little mumblechatter so I assume the PAX got their money’s worth. No merlot, but I did get Pablo to comment that it seemed like a long workout. F3 starts and ends on time. Lucky for us, the last circuit ended right at 0615.
EC:Warbucks, Shamwow, Dahmer, Sparty, LED, Pablo
Warm Up:
5:30 hit and we were off on a mosey to goodwill. Upon arrival we did:
SSH x30IC
Sir Fazio Arm circles x10 forward x10 IC
Windmill x10 IC
Mountain climbers x10 IC
The Workout:
Mosey long way to loading dock for some circuits.
Circuit: 45 sec AMRAP, 15 sec rest. Stopping when we heard the airhorn.
Round 1:
Monkey humpers
Merkins
Jump lunge
Shoulder taps
Prisoner squats
Carolina dry docks
Recover
PAX grabbed 2 rocks each for round 2:
Shoulder press
Curls
Triceps
Dodo bird
Wonder bra
Curls
Pile up rocks at end of white line. PAX spaced out along line and did American hammer passing rocks down line and back.
Block Webb’s 1:3 up to 6:18 because we could not do any more.
PAX made 2 lines, pile rocks in front of each line.
Plank hold while 1st in each line sprints 2 rocks back, 1 each trip until rocks were returned. Many plank exercises were called.
With a few minutes remaining until Mary, we did:
People’s chair x20 IC
Bear crawl across loading dock, crab walk back
People’s chair x20 IC
Mosey to start.
Mary:
Mary circuit – 45 sec AMRAP, 15 sec rest
It was at this point the rain started coming down pretty hard.
LBCs
WWIIs
LSF
Freddy Mercury
Flappy bird
Boat canoe (because it’s pouring and M4L requested it)
Announcements:
ShamWow and Dahmer posting at Healing Transitions Friday and collecting items.
F3 Nation chooses Slack as official commz channel
Sign up to Q Purple Cobra
T-Claps (Recognition):
Sparty strong start to F3.
ShamWow, Dahmer, M4L for posting at the Arena. Need more guys to do this!
Prayer:
Crablegs, Shredder, Double D, Healing Transitioners
YHC took us out
Doubled Down on the Stack Em Up
/in AO Post /QIC: WigglyPAX: 3rd Cousin, Banana Seat, Bernie, Breach, Brony, Buford, Cowboy, Da Business, Dawgpound, Emeril, Flanigan, Martini, Moby, Norm, Pikachu, Puddles, Skidmark, Spanx, Wiggly
Warm Up: Quick mosey around the parking lot
SSH x 25 ( cadence may need some work according to the mumble chatter)
Moroccan nightclub x 10
Sir Fasio arm circles x 10 forward and 10 reverse
Daisy Pickers x 10
Imperial walkers x 10
Hillbillies x 10
The Workout:
Stack ’em up Suicides drills
Burpees x 5 & Diamond Merks x 10 to start
Burpees x 5 & Diamond Merks x 10 at first station
Burpees x 5 & Diamond Merks x 10 back at home
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 at 2nd station
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 back at home
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 at 3rd station
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 back at home
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 at 4th station
Burpees x 5 & Diamond Merks x 10 & Bobby Hurley’s x 20 & Crabcakes x 30 & Monkey Humpers x 40 back at home
Mary: Ring around the Mary
Peter Parker’s x 10
Merks x 10
Mountain Climbers x 10
Carolina Dry docks x 10
Shoulder taps x 10
Windshield wipers x 10
Sideways plank crunches left x 10
Sideways plank crunches right x 10
Homer to Marge x 10
Left leg up, bridge rise x 10
Right leg up, bridge rise x 10
Burpees x 10
Pickle pounders x 10
Announcements:
Banana Seat has breath-taker and the charity this month is Testicular Cancer Awareness Foundation. Banana Seat encouraged the PAX to educate themselves on testicular cancer and check themselves regularly
T-Claps (Recognition):
Spanx, 3rd Cousin and Bernie(?) stepped up to Q a portion of Nutcracker over the next two weeks. Virgin Q’s
Prayer:
Crablegs and his trial opportunity today
Moby’s dad
Shredder and his recovery
Keep the Change
/in Downtown Train /QIC: NemoPAX: 3rd Cousin, Banana Seat, Bernie, Blue Hen, Brony, Flanigan, Foghorn, Grandmama, Moby, Modify, Motor Boatin', Nemo
2 for EC to start the week with a nice run for YHC down to Womble and back while Bernie was out on the roads for a couple miles around town.
1 FNG welcome Grandmama – lived in HS since ’98 and an old school Hornets fan, also “respect” and welcome. He is looking for some of our run workouts so let’s get him out to U Turn
Warm Up: Standard 0.4 mile jog followed by circle up for the usual exercise including arm stretches, which were needed based on what was to follow.
The Workout: On the jog to the traffic circle at the top of Library Hill where we lined up on the sidewalk (knowing the usual traffic of unusual suspects pursuing craigslist-driven dream would soon be driving through) and engaged in 3 rounds of a modified “short change ATM”. 5 count plank – shoulder taps ICx5 – 5 count plank – tempo merkins ICx5 – count plank – 5 count merkins – 5 count plank and recover on a 10 count. Upped our game on 3rd round and went to 10s. When we were done we “recovered” on the jog down library hill and reconvened in the pool lot. Found the grass along the back curb and lined up for a set of Jumping Jack Webbs. This is a variation of the Jack Webb that adds my beloved SSH. 1:3:5 merkins:air press:SSH (IC). Climbed all the way to 10:30:50 for a grand total of 275 SSH. “Recovered” on the jog back up library hill. Stopped by the drop box for a short bear crawl and lunge on our way back to start.
Mary: Circle up for a quick plank-o-rama
Announcements: Banana Seat taking breathtaker on a tour of AOs to spread the important message about testicular cancer. Let’s all step up this month and promote awareness and support the cause.
Prayer: Moby’s dad, Crablegs for his opportunity at Johns Hopkins and YHC took us out in prayer
Gotta Catch Them All
/in Paradise City /QIC: DawgpoundPAX: Aquaman, Buford, Cowboy, Crosby, Dawgpound, Emeril, Full House, Glass Jaw, Katniss, Lucky Charms, M4L, Pablo, Pac-Man, Particle Board, Pumpkin Spice, ShamWow!, Short Pole, Skidmark, Spanx, UTI, Warbucks, Wiggly, Yogurt
EC: Emeril, Yogurt, UTI, Skidmark, Midget, Pablo, Warbucks, Full House, Crosby, Cowboy, Shamwow, Aquaman, Dawgpound
After Workout Sprints with Yogurt: Yogurt, Pablo, Midget, Emeril, UTI, Warbucks, Aquaman, Katniss, Shamwow
Warm Up:
Circled Up for some nice Side Straddle Hops.
Then we counted off by fours creating five teams of four and one team of three. The teams would be doing Indian Runs for the rest of the warm up and the workout.
Indian Run up to the Ticket Office. Did YHC favorite Good Mornings. It was a beautiful morning already and the good mornings just made it better.
Indian Run to the corner. Did some Hairy Rockettes to stretch out those legs.
Indian Run to the basketball court to do the Sir Fazio Arm Circles along with squats.
Indian Run to the start of the workout.
The Workout:
Stack Em up Indian Run Suicides:
The Stack:
5 Burpees
10 Hand Release Merkins
20 Monkey Humpers
30 LBCs
Stairs / 5 Burpees
2 Trips Hop up Right Foot
2 Trips Hop up Left Foot
2 Trips Hop up Both Feet
Once everyone finish we played the first game of Gotta Catch Them All. — Thank you Cowboy for the initial idea.
The team that finished last in the Indian Run Suicides had zero burpees to do. The chaser team did 10 burpees. Every other team did 5 Burpees. The goal was to Indian Run from the bottom of the ramp around to the basketball court. When the chaser caught you 5 burpees each.
The Teams:
Team Mew: (chasers)
Lucky Charms
UTI
Aquaman
Shamwow
Team Squirtle:
M4L
Pablo
Glass Jaw
Warbucks
Team Togepi:
Pac Man
Pumpkin Spice
Short Pole
Emeril
Team Ditto:
Yogurt
Cowboy
Spanx
Wiggle
Team Koffing:
Buford
Crosby
Skidmark
Particle Board
Team Slowpoke:
Dawgpound
Full House
Katnis
It looks like team Koffing made it without being caught. Team Ditto was caught at the very end. Excellent job guys.
Mary:
Circled up for the following.
Squatter’s Pyramid
Squat Pulses with Lunges — I asked the pax for friendly numbers. I got no number lower then an
Announcements:
See Facebook and Slack
T-Claps (Recognition):
Warbucks — Cooper Ridge 10K 47:06 Pace of 7:32. Great job!!!!
Prayer:
Crablegs and his trial opportunity tomorrow
Shredder and his recovery
All Pax that where not there but want to be out with us.
Foggy Gloom, No Foghorn, but found a Yogi…
/in Any Given Sunday /QIC: MookiePAX: Mookie, Yogi
Pre-blast announced during 2.0 Squirts workout and sent via Slack and FB to PAX the night before that AGS will now operate under a 6am start time. With the new start time in play, YHC set the alarm for 5am, but had a near ‘Midget moment’ this morning realizing that the alarm stop was pressed and not snooze. 5:38am gave just enough time to quickly get the gear together, shovel flag in car, and was off and out of Wescott by 5:47am.
Arrived to an empty parking lot filled with a backdrop of dense fog and 51 degrees. If ever there was a picture definition of ‘the gloom,’ there it was at Womble this morning. Planted shovel flag, did some Sir DawgPound Good Mornings while I waited for a possible Foghorn or Skidmark sighting. Though there was no formal HC the night before, there was an slight possibility that there would be a post from each.
Warm Up:
6:00am start time came and went and then thought that it could be possible that PAX believed their to be a 6:30 start. With that thought, I decided to stay close and do a loop with alternate stretch exercises at the corners around the soccer fields. If there were PAX in the lot, we’d run, but if not I’d pack it in and head to the Fern. Corner 1- 20 Merkins, Corner 2- 25 Prison Squats, Corner 3- 25 Mountain Climbers, Corner 4- Lunge Walks back to the Womble lot from the picnic shelter. At the lot, did a light jog to the other end and then another pass back to the original starting point.
The Workout:
6:25am and the first sign of life all morning appears in the form of a grey Mustang convertible. Passenger sporting bright orange apparel, enough to cut the fog consuming the lot. As I approached, there it was, an ‘F3 Yogi!’ license plate. Ready to go as always, it only took but a few minutes before the distinct decibels of excitement in his voice broke the air with a simple, “Let’s do this Mook!’
Solid lap around the soccer fields with some slightly louder than usual mumblechatter along the way. Squat hold in the lot, while YHC explained this morning’s route as usual to PAX and first-time guests. The night before, I had planned a route to the famed Lowe’s bathroom. I have to be honest, though the Beer Garden in this Lowe’s is a solid commodity, the real crown jewel of the place, is the bathroom. I’m sure Dauber and Lipstick would concur.
As Yogi was a first time guest to AGS, I decided it only felt right to give him the full lake loop experience this morning, complete with Soul Crusher at the end and save today’s route for next week. Off we went, around the baseball fields and onto Sugg with a some quality mumblechatter throughout. As we hit the greenway, darkness started to turn into early morning light, but with the fog we weren’t going to get any glimpses of a sunrise. I had made a comment that it was kind of disappointing that we weren’t going to see one this morning, but then was quickly corrected by Yogi, who mentioned that there was nothing disappointing at all. “Mook- how many guys do you know wake up on a Sunday morning, knowing that there is someone that morning waiting for him to make sure he’s holding the other accountable…Would you have run these miles if I didn’t show this morning?” (probably not, I was headed to the Fern where there wouldn’t be any inspiration to get me on a treadmill for 6 miles)…”Forget the sunrise, this..what we are doing right here, is living. This is F3.” There it was, as plain as day and with enough truth to cut the fog that lay ahead of us in half.
PAX rolled for another mile until we maneuvered counterclockwise around the lake. Strong push uphill at the top of the half moon, and kept mosey’ing until it came time to escape the lake via greenway or Soul Crusher. “I’m following you Mook.” Alrighty then… YHC took Yogi right and then the quick left to Soul Crusher. My attempt to invoke continued mummblechatter on this segment was quickly paused by Yogi, who wanted all the air he could get to make it up the hill in an efficient manner. Soul Crusher conquered and PAX made it out of Sugg with smiles and a few laughs with several Yogi chants of “Nice work…Come get you some” to other runners heading in the opposite direction.
Arrived back to Womble with an even 6.1 on the Garmin and equipped with another example of Iron Sharpens Iron.
Mary: Stretches OYO
Announcements: Next 2.0 workout- 5/4
T-Claps (Recognition): Yogi- first post at AGS and longest run of the year.
Prayer: Prayers for Shredder recovery, DoubleD and his family. Crablegs. Health and safe travels for all PAX and their families this week.
Inaugural Squirrel Patrol Ride
/in AO Post /QIC: YogurtPAX: Emeril, Gump, Nemo, UTI, Yogurt
Five PAX posted to BEGIN ROAD WORK. Little did we know the turns we were in for. Mumble chatter revealed that the PAX, like me, had not ridden in quite a while. Nonetheless, we were determined to launch some road training to prepare for the Triangle Triathlon on June 1, now less than 60 days away!
Warm Up: U-Turn 3.1 to 6.3 mile run
The Workout: As I finished up U-turn, I looked at my watch to find 7 am, the scheduled launch time for the bike ride. Then, I looked around and saw Emeril, Gump, Nemo, and UTI all dressed and ready to go. Uh-oh, good time to practice my transition.
We circled up quickly to identify a route. Because most were aiming to hit the 2.0 workout at 9 am, my plans had evolved to a simple down-and-back to intersection of Friendship and New Hill Holleman Road, near the US1 interchange. 10 miles, no problem. Everyone was game and we took off. But, upon reaching Old Holly Springs Apex Road, we immediately changed plans. This became protocol as we strove to Find New Roads.
On the first hill climb, I learned that UTI climbs on his bike the same way as without–strong and steady. Even with up and downs, we kept the PAX together. Gump kept hammering on his mtn/hybrid. Nemo kept hammering on his bike that he’s ridden on way more miles and any of us combined. In high school, he did a century a day for 10 days. A century is a 100-mile ride. Wow. Emeril had ridden these very roads twice a week in the days when these roads were quiet, even during the week. UTI has recent Triangle Triathlon experience.
Decision point: Woods Creek left or right? UTI knew we should go left. Now this was indeed a nice quiet road. I’ll plan to use this one again. At Woods Creek and Friendship, we found a lone rider taking a break. I thought he was waiting on riders since Double D type riders typically come down from Durham and Chapel Hill. Turns out he was just eating a banana and watching deer cross the road. He joined us to the our next non-pre-determined turn. Nemo recruited him along the way.
Decision point: Left on Friendship and head back to HS. On this segment, a squirrel decided to hop on Nemo’s foot, take a couple of revolutions, then hop on through the frame. Another wow.
Decision point protocol continued until we finally logged about 11 miles, depending on whose device/satellites we were using. Finally made it back to Starbucks for 5-man second F. Great ride, looking forward to next Saturday!
Square of Trust
/in Ground Pounder /QIC: ForcepsPAX: Cupid, Doc, Forceps, Kitty Litter
YHC arrived to find Kitty Litter parking. As I was stationing the shovel flag, Cupid and Doc rolled in.
Warmup:
10’s – Good Mornings, 10 Daisy Pickers, 20 Emperial Walkers, 20 Hillbillies, 10 Don Quixote’s (Windmills), 20 SSH, then it was time to incorporate some yoga with pigeon pose
The Workout
Mosey to the Wall
3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 10 ct down the line (40 ct total) Wall sits. During which Doc decided to pick up where Pikachu left off a couple weeks ago by starting his count down with a diatribe of stories. YHC interrupted to encourage him to start his count down.
As we were doing our second round of wall sits HSRC rolled by and Lipsync swung over for a gauntlet of high fives.
Mosey to the Rock Pile – rotate rocks between sets.
PAX Cousak’d to the playground with the Rocks to finish our Rock work.
Aik’n Station Time: PAX stayed together rotating clockwise after each set
Cousak’d back to the Rock Pile then mosey to COT
Announcements: 2.0 workout @ Womble today, SW team training for June 1st Sprint Tri for anyone interested.
Prayer Requests: Praise for YHC’s sister who was cured of Lymes disease. Prayer’s for marriages, our military and our country’s leadership.
YHC took us out.