The Last Sunday

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EC: Peeping Tom misunderstood the start time and got there a little early so he made lemonade, putting 2.5 miles on the board before we got started.  Nice work!

Warm Up: 5x Burpees (We had some folks show up a little late) and 20x Side Straddle Hops

The Workout:  We had two distance groups, one went for a 3 mile loop and the other a 6 mile loop.  We stuck together for the first 1.5 miles when Oyster and Lift Kit peeled off down Bass Lake Rd.  Peeping Tom and Nemo got out ahead of the 6 milers and inadvertently created a third group when they made a wrong turn.  Much like the Disney movie we found Nemo (and Peeping Tom) in then end.  (There is some sort of plot twist in here about Peeping Tom running off with Nemo… I’ll leave it alone… moving on!).  The planned 6 mile route was made to avoid the mud at Sugg and Bass Lake but YHC couldn’t resist the opportunity to catch that sunrise that Mookie hyped-up when passing over the reigns.  Fortunately, the mud was pretty tame and not much of an ordeal.  Unfortunately the weather this morning was cloudy and overcast so there was no sunrise to be seen.  Oh well, we went around the back entrance at Bass Lake, going down the hill and circling back to the greenway.  Through the Somerset Stream neighborhood and on through Womble.

There were modifications and circling back for the 6 all along the route so we all ended up with variations between 3 and 9 miles.  We had great support from Messi as he biked the 6 mile route with us.  Circling back and checking in on everyone.

https://labs.strava.com/flyby/viewer/#2044219786?c=dnrfwpgy&z=E&t=1SAAvA&a=ilHYeShf2HkMvNd5xUjYeehg13ntmdd5

Mary:  Is she in FiA?

Announcements:  Welcome FNG Lift Kit.  Oyster brought his father-in-law out for his first F3 experience.  He came to us from Colorado, we let him know that F3 is a nation-wide organization and told him to checkout the website.

Prayer: Prayers out for Doug Stein who got injured at the Heartbreak/Soul Crusher challenge the other day.  There is a sign-up genius out on the HSRC and “Try” club sites to support his family with meals.  He underwent surgery on both legs and his wife is nearly ready to give birth to their second child.  https://www.signupgenius.com/go/10c084dada923a13-meals1

7 PAX Finding their ‘Why’ at Any Given Sunday

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Cold and clear was the forecast this morning for 7 PAX, who went looking for some miles and the elusive sunrise that has been absent the past 3 weeks at Any Given Sunday. Rolled into the parking lot at 6:20am and was quickly greeted by Full House and then Forceps. A clown car carrying H1N1 and Messi rolled in and then was followed by Deadbolt. The surprise of the morning was a rare Kid Cracker Sunday post.  Six-thirty hit and we were off with the following warm up.

Warm Up: Light jog to the back of the parking lot, butt kickers back to the start, followed all the way to the other side with carioca R\L, L\R. Frankensteins to the start. Circled up for Imperial Walkers X10, Hillbillies X10, Stationary High Knees X10, Hacky Sacks X10

The Workout: YHC explained today’s route for those new to Any Given Sunday as well as those that had previously run it solo in the dark…. Standard Bass Lake loop, including the greenway, counter clockwise around the lake, and return through the back side of Sugg Farm onto Womble. Before we took off, Deadbolt explained to the PAX that we he had an announcement to make. Reflecting on an earlier post from Kid Cracker this week which read, “Motivation is the drug of choice for the UNCOMMITTED,” Deadbolt explained the difference between motivation and commitment. Motivation will get you out there for a day, but commitment will keep you out there for years. He further challenged PAX to find their ‘Why,’ which will create the commitment. A very fitting dialogue for 7 guys committed to ‘getting after it’ this morning in sub-freezing temps at 6:30 on a Sunday.

With that, PAX were off, including Messi who was setting the pace by bike. He was quickly out paced by Kid Cracker, who appeared as if he was shot out of a cannon and there was no sign of him as we made our way onto Grigsby headed to Sugg. Great mumblechatter along the greenways and around the lake. As PAX made their way up the back hill of Sugg Farm, they were greeted to one of those trademark AGS sunrises. PAX slowed long enough to take a quick snap in front of the sunrise to capture the moment and then proceed to the final leg to Womble to do a few trips around the fields to close out the 6-mile loop.

Mary: Light stretches post run

Announcements: YHC called a 2nd F at DD for coffee and donuts for those interested. Messi and H1N1 have a Christmas New Years Q at Mutiny

Prayer: Crab Legs, DoubleD’s dad, prayers for Shredder’s mom. Additional prayers for families going through difficult times during the holiday season. Deadbolt took us out.

Dauber “The Magician”

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After a week hiatus due to the weather last week, Any Given Sunday re-opened for business to 8 PAX looking to get stronger. Some fresh off a great evening and aggressive headlock at the F3 holiday party and others looking to post at AGS for the first time. This morning also yielded Any Given Sunday’s first FNG. Welcome to F3, Redenbacher.

Arrived at 6:20 and was immediately greeted by Forceps and Beater. In the distance beyond the parking lot was the faint glow of a light-up vest, which YHC thought was Skidmark getting his HC’d EC before the run, but quickly found that it was Wiggly. Planted flag and greeted both Double D, Roger Roger, and Dauber. FNG-Redenbacher rolled in with just enough time to provide the F3 disclaimer. 6:30 hit and we were off with the warm up which went as follows. 

Warm Up: Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count (just because….). Michael Phelps to close out the warm up.

The Workout: A few PAX expressed an interest in 3 mi versus a full 6mi route. Here at AGS, we aim to please. Knowing that it would be soggy and muddy from the recent rain, the trails around Bass Lake were out of bounds this morning, so had to change course to the streets of Holly Springs, offering 2-5K loops for those wanting 3 and 6 miles. PAX took off from Womble heading up Stinson toward Grigsby, then proceeded to Raleigh St and then onto Main St. PAX crossed Main St. so that the traffic was coming toward and not from behind. As we headed down Main St. and then right onto Holly Springs Rd., we noticed that a few PAX were unaccounted for as we circled back to pick up the six. Quickly determined that Dauber and Beater were missing from the course. Double D circled back all the way to the light pole at the 4-way intersection at Main St\Holly Springs Rd., with YHC shortly behind. We later discovered that Dauber pulled a ‘Houdini’ to exercise some digestion issues from the night before. This is not the first time this has happened at Any Given Sunday as Dauber had a similar episode on the way to Bass Lake several months back. After this morning’s run, YHC will now refer to him as the Dauber ‘The Magician’ on Sunday. Proceeded back to Womble where PAX ran the figure 8 around the fields starting on the Stinson side of the soccer fields and proceeded to the right around the base ball fields, back to the parking lot. Reunited with Dauber and Beater on the return loop as they proceeded in the opposite direction to complete their 3mi, while the rest progressed forward to the parking lot and then picked up the 6 on their return run, with all PAX finishing together. Circled up for a ‘halftime’ COT, where we also had the unique opportunity to name a new FNG on a Sunday morning.

YHC, DoubleD, and Redenbacher continued on for 3 more miles. Kudos to DoubleD for picking up the six throughout the workout

Mary: Halftime and post-game stretches OYO

Announcements: Wrightsville Half, A big shout out to those participating in the cold and rainy Frosty-CSAUP. Thank you to M4L for hosting another great F3 Holiday party with #HIM and their M’s. 

Prayer: DoubleD’s wife who is recovering from surgery, CrabLegs, Roger Roger’s grandfather, and additional prayers for continued health throughout the upcoming holiday season.

Back to Basics- 4 PAX for 5K and 10K routes at AGS.

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A very mild 61 degree foggy morning in the gloom at Any Given Sunday. No magnificent sunrise this morning, but will take these temps as long as we can as we head into some frigid December\January temps in the upcoming weeks. 4 PAX got stronger this morning. One fresh off of string of Raleigh beat downs (Kudos DoubleD), and 3 additional PAX looking to get some training miles in as eyes are set to March with Wrightsville and Tobacco Rd just around the corner. With the rain coming in from the night before, we decided to stay clear of the soggy trails around Bass Lake and Sugg and hit the pavement, with the streets and hills of Holly Springs providing an effective run for this morning’s edition of AGS.

Warm Up: Light jog from mid-parking lot to the back end, butt kickers back to the start, Carioca back down to the far end with a switch in between, Frankensteins back, and circled up for Imperial Walkers X10, Hillbillies x10, Stationary high knees x10, Michael Phelps, Shoulder stretches left arm across body for a 10 count hold, right arm across for 10 count hold.

The Workout: YHC had 2 routes planned- a 5K and a 10K option, with the Womble parking lot as the center point. PAX proceeded on the normal EC Cletus route, with a left on E.Elm to Main Street, right onto Holly Springs Road, then back down Raleigh to Grigsby en route to Womble for a figure 8 around the soccer and baseball fields, with periodic circle backs to pick up the 6. Shout out to Pac-Man for completing his first 5K in 6 years. With a 5K in the books, PAX took a quick photo op,  and YHC and DoubleD continued for additional 3+ miles to complete the 10K.  Remaining route led us down and up the rolling hill of Stinson, then left up Bass Lake. We then took the left onto Earp and continued all the way down to the street behind My Way Tavern. Followed the route to the Barber Shop and proceeded left to come back on to Main Street and then back to Womble.

Mary: Light stretching and mumblechatter

Announcements: CSAUP Dec 15th, great work amongst the SouthWake PAX who participated in the “Ocho” in Raleigh this week- M4L, Pablo, Emeril, DoubleD, and DawgPound.

Prayer: Continued prayers for DoubleD’s family and his dad.  Additional prayers for Pablo’s mom and the families of all PAX.

Any Given (foggy) Sunday

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Warm Up:  Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog.  We were ready and Pax of 5 set off for the standard AGS loop.

The Workout:  Standard loop around Bass Lake.  2 Pax went Counterclockwise 3 Pax went clockwise.  Doggpound and YHC met Farva about midway around the lake.  He was solo Rucking 6 miles (respect).  Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary:  Just some stretching at the finish
Announcements:  We did COT at the beginning – no announcements
Prayer:  YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here

A Half Dozen for Post Half Recovery @ Any Given Sunday

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The day after an incredible Holly Springs Half Marathon showing for F3 Southwake, 6 PAX decided to get up and begin the recovery process with a modified version of Any Given Sunday, while getting 2-3 miles with a side order of quality mumble chatter and much needed stretching. Arrived 7 minutes early and was quickly met by Double D, Skidmark, and Forceps. With a few minutes left before 6, Slide Rule and Cowboy rolled into Womble to make it an even 6 PAX for this morning.

Warm Up: Began with some lunge walks for 20 steps, then YHC wanted to get a head check to see if PAX were awake and called for high knees, which lasted for 1 high knee, and then transitioned back to lunge walks. Circled up for Imperial Walkers x12, Hillbillies x12, Air Squats x10 (IC), Fazio Arm Circles 10F/10B, Hacky Sacks x10, Plank Calve Stretches w\10 sec holds on each heel.

The Workout: Light jog on standard Cletus EC route for 2-3 miles, followed by Stretching and coffee\donut curls at Dunkin Donuts (2nd F)-where there was also a Blue Hen sighting.

Mary: Stretch-O-Rama: CP’s x10, Good Mornings x10, Windmills x10, Stationary High Knees x10, Frankensteins x10, Right Leg over Left\Left over Right for 10 counts

Announcements: CSAUP planning is underway for December (15th), Wrightsville Half Marathon Training starts this week- many PAX planning to participate-some doing Half, some doing Full Marathon, and some currently coordinating Relay Teams.

Prayer: Prayers for our brother Bufford. Continued prayers for Double D and his family. YHC took us out in prayer.

3 PAX, some Packs, and Pac-Man @Any Given Sunday

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Knowing that most of F3 SouthWake is in taper mode for HSHM and that yesterday’s U-Turn produced a high number of PAX completing the last of their long run training, YHC decided to switch things up this Sunday and offer a ‘Ruck’ at AGS. For those who wanted or needed extra running miles and were not able to join in the fun yesterday, a running option was also offered. Start time was set for 6am.

A solo clown car left Wescott with PacMan in tow at 5:45am. Arrived to Womble with a single parked car occupied by Farva, who was ready to try out his new Ruck Sack. Early HC posts on Social Media had R-22, Forceps, and Psi. Psi and Forceps informed the Q via FB and also Messenger that they would not be able to join this morning, but no sign of R-22 (later determined R-22 slept through the alarm).

6am hit and was go time. Started with the following warm up equipped with Ruck Sacks

Warm Up: Walk to the far end of the parking lot with toe and heel walks on the return. Also coupled in hip\leg extensions. Circled up for sets of Hillbilly’s and Imperial Walkers X10, Fazio Arm Circles-10F/10B.

The Workout: 6 mi Ruck on the standard AGS loop. A first time for PacMan, who recently moved to the area from California. Set out from Womble headed toward the Sugg Farm entry. As we approached the neighborhood to access the greenway, a quick look at the Garmin had us at 6:19 am and thought by the time we make it to the lake, we should start to see the sun just peeking out. Great fellowship and mumble chatter along the way. Also commented about how just a few weeks ago, H1N1 ran and navigated this course solo, while setting some personal records as a result of darkness and odd sounds in the woods. Have to admit it was much different today doing this course in slow motion with a ruck sack. You are more sensitive to the sounds and see things you normally don’t have the time to see now that you are on a Ruck vs. running. You also have the added benefit of circling the lake with more daylight. Stopped a few times for some pretty amazing snaps of lake and made our way to up Heart Break Hill into Sugg Farm. YHC was pleased to find the row of picnic tables from the prior week still sitting in the open field and called on the PAX to perform 13 step ups, erkins, and dips with a 6 count hold with an additional 1 rep in honor of the 13.1 mi for next week’s HSHM and a 6 count to remember to pick up the six.

Final mosey to Womble from Sugg had us at about 5.50mi. Did a quick circle of the soccer fields, which featured a lacrosse tournament, and the rock pile lot.  PAX noted some very intense lacrosse coaching from behind the fence. Note to self, “you ain’t playing in the final minutes of the game, if you ain’t paying attention in practice.” Owen- if you are listening..stop looking at the playground. DawgPound ain’t there swinging kettlebells and your coach needs you to pay attention. Lesson learned…we think..

Completed the 6mi Ruck and ended with COT

Announcements: HSHM, CSAUP in December, Paradise City tomorrow

Prayer: Prayers for Crab Legs and DoubleD. Additional prayers for PacMan’s sister who is recovering from a C-Section. Congratulations on a new baby boy in the family. Prayers for our active duty soldiers, those who have returned from service, and all Veterans, who have served our country. They have made great sacrifices and we appreciate their service. YHC took us out in final prayer.

Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.

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Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run.  If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.

Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10

The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…

100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33

As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS.  Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.

Mary: Stretches oyo

Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…

Prayer: Dauber took us out in prayer.

5 PAX for Fire Water and Hills at Any Given Sunday

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Armed with 2 bottles of water, 51 degree weather, and a bundled Midget co-pilot, YHC’s clown car rolled out of the Wescott sub-division and shortly onto Holly Springs Road, where we saw a swift moving figure in the form of Brexit getting some extra miles onto what would be a run that boasted one of the most amazing Sunrises in 6 months. Fall is definitely here and the air was brisk this morning. A welcomed change to the humidity we’ve had to endure on these Sunday runs.

As Midget and YHC stretched, Lipstick joined the party along with LED fresh off of some early miles. We were soon joined by Brexit. 6:30am hit and off we started with the warm up.

Warm Up: Light jog to the far end of the lot and back up to the other side. Continued with light jog back with alternating Frankensteins and Butt Kickers, and light jog. Carioca back left to right, right to left.

The Workout: After missing the past few week’s runs due to injury and in need of some HSHM training, YHC made the decision to construct the same route as last week, counter-clockwise around the the lake with the exit route through Sugg Farm instead of the greenway. Any Given Sunday started 30 minutes later due to sunrise timing, and this morning’s view did not disappoint.

Inspired by the previous evening’s Beer Mile, PAX took off from Womble commenting and trying to fathom how on earth #BrewTangClan pulled off an almost sub-5 mile and 4 beers…Seriously, who does that? 187, Bernie, Pilgrim, Sassy- y’all are #Beasts..

The late 6:30am start time was perfect for a lakeside sunrise this morning on the exit pass around the lake. The reflection of that sunrise made the water look as if it was set on fire and was perfect foreshadowing for the fire that was about to to ignite in YHC’s thighs as he made a familiar and yet unfavorable trek up the backside of Sugg Farm. With every decision comes consequences. Special thanks to Midget for picking up the six as we made it through the farm back onto Grigsby, where we were rejoined with Brexit, who decided to take the greenway route from the lake. Lipstick then approached a half mile later to pick up the six, and shared that he may or may not have left a trademark ‘Running for the John’ souvenir off the Sugg Trail. PAX made the final push to Womble and circled up for final stretches and an abbreviated COT

Mary: Varying calf, quad, hamstring stetches

Announcements: CSAUP next weekend

Prayer: Prayers for continued health this week for PAX and families.

10 PAX for a Half Dozen at Any Given Sunday

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Still waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.

Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:

Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps

The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:

Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up,  made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.

Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi  upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.

Circled up for some stretching and mumblechatter.

Mary: Varying stretches

Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week

Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.