I’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little slow…..
If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.
Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.
Warm Up:
5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.
The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.
PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke
Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.
Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.
Birthday Double Down
/in Thunder/by PikachuYHC advertised this one as limited running – found out afterwards some Pax thought this would make it easier. Lesson learned – limited run workouts are typically harder!
FNGs: None
Warm Up:
SSH x29
Daisy Picker x10
Breakdancer x10
Fazio Arm Circles x9
The Workout:
Get a partner and grab a 45lb weight plate per pair. Mosey to the playground.
Lazy Dora – between you and your partner perform the reps – while one partner perform reps other partner performs paired hold:
100 pull ups / John Cusack hold with the plate
200 merkins / plank hold with weight on back
300 squats / squat hold with weight
400 LBCs / 6″ leg hold holding plate over chest
We wrapped up picking up the 6 and then moseyed back to the tennis courts for Mary, returning the weight along the way
Mary:
Low slow flutter x29 IC
Diamond Merkins x29
Announcements:
See interwebs. Crazy Train this Saturday in CarPex.
T-Claps (Recognition):
Katniss for the breathtaker double down with YHC today
Prayer:
Crab Legs, Shredder, those on IR.
R4TJ BB
/in Running 4 the John/by UTIEC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min
absTing hill repeats which he performed solo.FNGs: uh uh… nope…
Warm Up: Frankensteins, Daisy Pickers, Butt Kickers, and High Knees
The Workout: Synchronize watches… and… GO! PAX of 13 charged towards their hill laden destiny on the BROKED course. We liked it so much last week, we just had to do it again. These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today. The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC
Mary: had a little lamb… little lamb… little lamb…
Announcements:
T-Claps (Recognition): Great work out there this morning guys. Crossway is no joke and the humidity doesn’t make it any easier.
Prayer: ShamWow! took us out. Way to lead!
Only One More Year of Hate
/in Possum Trot/by PikachuA smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.
EC: Skidmark, Banana Seat, Cupid & YHC
Vests: Skidmark & YHC
FNGs: None
Warm Up:
SSH x29 IC
Breakdancer x10 IC
Imperial Walker x10 IC
Daisy picker x9 IC
The Workout:
Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way
Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat
Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count
Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six
Mosey to the brick flag circle
Partner one does 29 big boy step ups
Partner two holds plank
Switch and repeat
Mosey across the street to another wall
Balls to the wall x29 IC
People’s chair x29 IC
Mosey down to Aviator
Dips 29IC
Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops
Get some wall – Irkins x29
Mosey back to the back side of the storage building
Bear crawl from the sidewalk up the ramp to the glass garage door
Go back to sidewalk and crab walk the same distance
Mosey back to the tennis courts taking the long way inside the park and circle up for Mary
Mary:
Low slow flutter x29 IC
5 burpees OYO
LBCs x29 IC
5 burpees OYO
Homer to marge x29 IC
5 burpees OYO
Shoulder taps x29 IC
5 burpees OYO
Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC
9 burpees OYO
Announcements:
Crazy Train in CarPex this weekend
Prayer:
Noah’s Ark & his family
Crab legs
Banana Seat for morning procedure
Nutcracker Breakfast Club
/in Nutcracker/by WigglyFNGs: Bender
Warm Up: SSH x25
Daisy Pickers x 15
Good Morning x 15
Sir Fascio arm circles x 10 forwards x 10 back
Imperial Walkers x 10
Hillbillies x10
The Workout: Kettlebells
Partner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: single hand kettlebell swings (2 rounds)
Parner A: 10 Erkins, 10 Derkins & 10 Dips/ Partner B: Block-a-doc (2 rounds)
Partner A: Bear Crawl to ladders, sidestep ladders and jog back/ Partner B: Briefcase lifts (3 Rounds)
Partner A: Reverse crabwalk to ladders, quick feet in ladders and jog back/ Partner B: Midget love handles (3 Rounds)
Partner A: Jog backwards to ladder, backwards sidestep through ladder and jog around circle/ Partner B: Wonder Bra (2 Rounds)
Mary:
Mountain climbers x 15
LBC’s x 15
Merkins x 10
Windshield Wipers x 10
Diamond Merkins x 10
Captain Thor 5+1 to 10+5
Announcements: 2.0 workout June 8th 9am
T-Claps (Recognition):
Prayer:
Banana Seat has a medical procedure tomorrow
Accordian’s Daughter
Veterans Park Murph
/in Tea Time/by DustyVeterans park was a nice quiet location for Pax of 3 Murph workout. Only one child harassed us, telling Pikachu that he needed a shower. Her parents didn’t see to mind her expressing her opinion at all :). This spot is much better than the crowded Womble playground at this time of night though and there seems to be a lot of 1 mile and EC run options
EC: Pikachu and Forceps put some miles in.
Warm Up: Run 1 mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run 1 Mile
Announcements: See Facebook / Slack
Prayer: Gratitude, Forceps sister
Laps for Days
/in Purple Cobra/by Warbucks22 PAX came out for Purple Cobra beatdown by YHC. 8 PAX showed up for an EC run before what turned out to be a run-centric workout. We had it all, burpees, hills, running, what more could you ask for? Boogie EH’d his 2.0 to come out this morning, so a quick disclaimer for the FNG and we were off.
EC: 187, Axe, Dahmer, Dawgpound, Full House, Plex, ShamWow, Warbucks
FNGs: Iceman – Boogie’s 2.0, training to prepare for Air Force > Top Gun > Iceman.
Warm Up:
Mosey to Goodwill lot and circled up for:
SSH x30 IC
Morrocan night club x10 IC
Sir Fazio arm circles x10 forward/x10 backward
Steve Earle x15 IC
Mountain climbers x10 IC
The Workout:
PAX got into groups of 3 (1 group of 4) and repeated a lap with 4 stops for exercises, starting with 10 reps at each station, decreasing by 1 after each lap.
Station 1. Burpees – bottom of Lassiter Rd (Fun for all)
Station 2. Underdogs (rows) – on guardrail at top of Lassiter Rd (ShamWow wasn’t a fan as the guardrail gave him a boo boo)
* Bootcamp workouts in general consist of a lot of pushing exercises and very little pulling. I add these to try and balance out the workouts. Here is a good article on having a balanced bootcamp workout. The blog has a lot of ideas for those Q’ing and want to do something different. https://bootcampideas.com/balancing-your-bootcamp-training/
Station 3. Monkey humpers – sidewalk at Sunset Lake (did these on the road to give passerby’s a show)
Station 4. Pattycake merkins – Goodwill parking lot (these were interesting with 3)
Groups got in 5-6 rounds before being out of time.
Mosey back to start.
Mary:
ShamWow led some plank holds and shoulder taps until all were back.
Absolution: Groiners (legs out and back for 1,2), down to chill cut (3,4), chill plank jack (5,6), back up to plank (7,8)
Gas pump – Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position.
LSF x20 IC
Homer to marge x10 IC
right leg up x7 IC
left leg up x7 IC
LBCs x30 IC
Announcements:
Special Co-Q at Disney on Thursday.
T-Claps (Recognition):
8 for EC, good work fellas.
Good work put in by all today!
Prayer:
Warbucks dad with back issues, injured PAX.
YHC took us out.
Core on the Run
/in Downtown Train/by NemoMonday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo. YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.
FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout: On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs. Why? Because they have a wall. We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats. Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15. Back on the run we headed over to cemetery hill. Squat hold for the 6 at the top. At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold. Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round. We did 4 climbs up the hill and upped he last round to 15 IC/count, On the jog back to start. Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities. Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort. T-Claps to Katniss for pushing through that workout with breathtaker. Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day. Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.
June Ultimate
/in Mutiny/by CupidEC: Cupid, Fonzie, LED
FNGs: None
Warm Up: None
The Workout: Ultimate Frisbee, with exercise penalties for drops and goals.
Mary: None, we played right up until the end.
Announcements: New HS AO Wednesday mornings 530 at Womble, starting next week (12Jun). 2nd F Wednesday morning will be moved from Stickboy to Bagels Plus starting next week as well to make it in between Possum Trot and the new AO. New Fuquay AO Tuesday mornings 530 at Falcon park, starting 18Jun.
We will be playing Ultimate the first Monday of every month during the summer at Mutiny. Come join the fun! Next one is 01Jul.
T-Claps (Recognition): Yogurt for some serious movement out there today, including a full layout dive. Breach and LED for some barely in end zone catches.
Prayer: Lipsync’s calf, Shredder, Crablegs. Trojan, H1N1, and Messi travelling.
Sprints: Banana Seat, Cupid, Yogurt
#Paradise City
/in Paradise City/by AquamanEC: Aquaman, Lipstick, Snausage, UTI EC EC, Wiggley
FNGs: Welcome Baby Daddy and Snausage
Warm Up: Started with one lap around while stoping at 2 of the 4 corners for exercises. SSH’s, Daisy Pickers and Good Mornings are what got us all going.
The Workout: Split up into 2 groups for Indian Runs, faster group picking up the 6 at the end. Stopping at each corner for 5 fast pace SSH’s IC, right into 10 Merkins (5 reg, 5 diamond), 15 LBC’s IC and finishing off with 20 Squats. This was done at every corner until Mary called us in for dessert.
Mary: Chill Cut while the 16 of us gave a 10 count. Flip over for a 20ct IC of Box cutters into Boat Canoes that may have lasted longer than I really wanted them to, (Feeling those aaaaannd I hope you are too!). Into Protractors until YHC didn’t want anymore…..Have a Nice Day!
Announcements:FB, Slack
T-Claps (Recognition):All who raced this last weekend.
Prayer:YHC took us out!
10 Foot Woodage.. A New Standard at AGS
/in Any Given Sunday/by MookieI’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little slow…..
If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.
Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.
Warm Up:
5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.
The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.
PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke
Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.
Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.