FNGs:
None
Warm Up:
Standard with a focus on hamstrings
The Workout:
4 mile run through the town of Holly Springs.Ā With Cadence support from Itunes!
Mary:
None
Announcements:
None
T-Claps (Recognition):
Flip Phone for making it out after a night of bourbon, fire, and cigars
Prayer:
safety for all those in the Bomb cyclone storm and safe travels this week.
FNGs: None. Just a lot of pups
Warm Up: Goodmornings and some āBig Ole Lungesā Stretch
The Workout: 4.5 miles
FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
FNGs: Nada
Warm Up: Nope
The Workout: Q organized a route through town that resembled a giraffe and promised a zoo experience for all those who attended in the pre-blast.Ā
@yogurt, @bnb and Q were all operating on a just-in-time schedule for AGS. At 5:59:20, only @wild turkey was in Womble parking lot. By 5:59:45, there was a crew of 4 ready to hit the mean streets of Holly Springs.Ā
We departed womble for quick loop through Remington to complete the leg gap of our giraffe. At the first turn we encountered the first zoo animal, a native odocoileus virginianus doe mere feet from the street.Ā
We then traveled down stinson, across bass lake rd and onto hillspring where we completed the hind leg of the giraffe. As we turned to begin running up the back, we spied the second zoo attraction that Q had organized, a second odocoileus virginianus, attempting to hide in the brush.Ā
As we traveled the remainder of the route, discussing vacations, weddings, upcoming races and home improvement projects we spied assorted felis catus, sciurus carolinensis, and canis lupus familiaris. All added to the zoo experience that Q had promised.Ā
We arrived back at womble around 6:45 for some great mumblechatter and COT.
Prayer: @BNB has a friend in Atlanta going through some health challenges, trying to determine the long term impacts on his fitness. Prayers for doctors wisdom.Ā
Sometimes everything just comes togetherāthis was one of those times. Knowing I was bringing and FNG, I grabbed the empty AGS Q spot. Really wasnāt sure who was gonna show except Pikachu, who was a quick HC upon seeing the route. Todayās route: Headed toward my favorite hilly neighborhood, Sunset Bluffs, which is past Bass Lake. It was not until I got on the run mapper did I realize a critical connection from Sunset Bluffs to Bass Lake Road. Now to execute.
FNG and I left the neighborhood at 0550. I was pleased to see @Gillette, @Jellybeans, and @Sunshine ready to go. @Woody had already grabbed a now-routine EC! Pikachu rolled in on two wheels.
I prepared a 4-mile and 6-mile loop, expecting the group to split up. But, at the split point, Woody had already āencouragedā Jellybeans to āgo the distance.ā And next thing you know, weāre all climbing the hills in the Bluffs. Jellybeans had just started F3 only a few weeks ago, with zero running. Iām not even sure how many ECs he had completed. Woody hung with him the whole time, encouraging and talking up running. At the end of the 6-mile run, Jellybeans was stoked and exclaimed, āThatās the most fun I’ve ever had running!ā How about that?!
Pikachu, my FNG Dylan, and I bonded with running events and speed. These two carried a 7:30 pace most of the time. Appreciate Pikachu embracing him on behalf of the F3 community.
We made the connection at Goosehaven, over to Bass Lake Road. This makes a nice alternative loop around Bass Lake. Canāt believe I had not run or ridden this considering multiple trips to Sunset Bluffs both on foot and on wheels.
When I wasnāt running with the speedsters, I had the chance to catch up with Gillette and Sunshine. Great stuff. Gillette and I learned that Sunshine is a powerhouse on the hills! I said something about climbing up the Bass Lake Road hill and next thing I knew, Sunshine took off, climbing! He did not stop til we got to the top! BAM! He pulled me up the whole way.
Welcome FNG @Tigger! After he said, āRoll Tide,ā it was clear he needed an opposite-mascot name (Alabama vs. LSU). Plus, he runs like Tigger!
Notable achievements: Jellybeans distance PR! Woody 1,000 miles in 2022!
Finally, at COT, Woody shared that he observed certain behavior from one of his sisters over Thanksgiving. He requested prayers and guidance in approaching her and the issue.
On this Sunday following the Richmond marathon, I figured the PAX would be skinny, plus I knew @Vasoline had some plantar issues and @Bleeder was out of town. So, when I moseyed up at 5:55 am, I wasn’t completely surprised to see the parking lot empty. And I mean completely empty. Not even the overnight cars of drunk soccer moms who took an Uber home from their kid’s big game. Nonetheless, I planted the flag anticipating that someone might roll in right at 6 am. No one. But I spied a headlamp over at the Ivan lot. Knowing we’ve had a bunch of FNGs lately, I started the run at 0600, heading toward the mysterious light, thinking I might intercept an FNG or at least a new F3 guy looking for the Sunday morning run. They had started their run and we passed each other on the back stretch of the turf fields. Well, that’s not an F3 guy. Or even an FNG. They were clearly on their own run.Ā
So, now realizing this was gonna be a solo run, I headed toward my house to grab the dogs.Ā
I had determined the route the night before and we took off. Down the greenway in the pitch black. Temperature was cool and it was very quiet. No frogs, no nothing. @Bubba wore his headlamp around his neck, so I could see him run ahead doing scout runs. When we got to the lake, I heard a runner approaching and hooked up Bubba. WebEx! Getting in his 5k around the lake with his dog. Nice.Ā
It was now twilight and the dogs went for a swim. By the time we got around to the dam, it was late twilight but the sun had not broken the horizon yet. Wanting to catch the sunrise, we headed up the hills through Sugg Farm. Perfect timing. When we hit the meadow with the lone pine, the sun peeked through the clouds over the horizon. Life if good.Ā
We headed back to Womble and the flag, which was still waving in the parking lot. Count-off, name-o-rama, announcements, were pretty quiet. I gathered my thoughts and posted the following post-blast:
AGS – 1.2 PAX š¾ for 5.3 miles around Bass Lake with scout runs, squats, fire hydrants, and poop eaters along the way. The counts were a little ruff š One way mumble chatter, but boy do I feel a lot better. š Fantastic sunrise at Sugg with some romping in the meadow. The PAX pulled me up the hills when I got tired, and of course, we picked up the six. š© Missed you AGS regulars @Bleeder, @Full House, @Cupid, @Moose, @U.T.I., @Vasoline. Hope everyone has a fantastic Sunday! 
FNGs: none
Warm Up: SSH, Frankensteins, Squats
The Workout: Nice and easy 5 mile run down the Greenway, along Bass Lake and back through downtown. The six was picked up and a really solid effort was made by all present. YHC ended up with an 8:52 pace. Faster than I planned, but the weather was right and I was feeling it.
Mary: Very quick stretching before closing things out.
Announcements: Three Alarm run on Tuesdays, Beer Den on Thursdays, July 5th volunteers, South Wake family picnic on July 30th.
T-Claps (Recognition): Sunshine (and the rest of the 75 Hard crew) for their continued commitment. All that hard work is definitely showing.
Prayer: Stubs.
Bubba (dawg) and I were glad to see Skidmark and Gillette ready to go.
Warm Up: GMs, arm circle (F/B) hammy stretches, 15 merkins OYO
The Workout: Cloudy skies, so no real sunrise to witness this morning. Therefore, we didn’t have to be at any particular place at any particular time. I knew it was only about 5 miles from Womble then around Bass Lake, so we added a little mileage by going up Stinson, then left down Grigsby to the top of the Bass Lake Outfall Greenway. Down the greenway and around the lake counter-clockwise. Good chatter along the way about Run The Quay, school of dance, HSHS graduation, kids activities, etc. Had Bubba on and off leash so he could run. Kept telling him “good boy” when he would stay close or return after chasing a bunny. Gillette appreciated this and did the same :). We returned from Bass Lake via “Soul Crusher.” Was always confused about which hill was Soul Crusher and which was Heartbreak. Now I got it “S” for the S curves on Soul Crusher, “H” for the straight up and down of Heartbreak.
Mary: No Mary
Announcements: Paradise City 5 year anniversary on 6/13/22 with Skidmark in the Q. Also 3-Alarm Run/Walk is alive and well this week after many weeks off. Trust me, you’ll be glad you came out to meet/support/laugh with 3-Alarm.
FNGs: One in the works, look for him at Paradise City 6/13/22. We came across him doing Merkins on one of the bridges around Bass Lake. “Pushups on the bridge, come on!” Skidmark took the opportunity to invite him to Paradise City tomorrow.
Prayer: Fanny pack, Lipstick, Stubbs and other PAX who are struggling with health or family health 
FNGs:
Warm Up:
The Workout: We ran and it was fun
Mary:
Announcements:
T-Claps (Recognition):
Prayer: