Oyster Shell Injuries, Indian Run Education, and Hills.

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Pre-Blast featured a reference to Hills this morning. The reality is that BRR is just around the corner and more and more PAX are finding their way to AGS on Sunday’s. For this morning’s edition of AGS, YHC figured it fitting to pick up where we left off from last week and provide another bootcamp style running workout with Hills as the main feature.  Last evening received an ‘HC’ from Deadbolt indicating a return to the gloom. A 5:45am pickup time was established.

As normally is the case on Sunday morning, YHC picked up his gear and in a half-awake manner, picked up the phone to check the status of Wescott clowns looking to clown car. Quick glance and was disappointed to see that Deadbolt was out. Apparently, oyster shell cuts to the foot are a real thing for those who spend time at sea, and can impact one’s ability to perform roadwork on Sunday’s. Not sure if these were suffered on the boat or at a restaurant, but in any event, he’d be missed out there for sure this morning.

Arrived to a very occupied Womble parking lot. That silver sedan has become a fixture, signifying Redenbacher was out getting his EC fix beforehand. And what is this?….A Double D sighting?  YHC thought he had seen a ghost. Glad to see him back in the gloom and especially on a Sunday. I’ve mentioned this before in previous BB’s, but when you put a Double D in the mix of any workout, it amplifies the experience to another level. Pull into my spot and give a nod to the right as DawgPound and Cowboy make their appearance. Plant the flag, greet Pablo, who will be rucking with DawgPound this morning. Good to see him back as well fresh off of vacation. Full House and Cruise arrive from their EC run just as UTI and H1N1 roll in.

Circled up and as 6 o’clock hits, we were off.

Warm Up:

Light jog to the back end Ivan parking lot for the following warm-up exercises. All in 13 reps (homage to Alex Morgan and today’s World Cup final and to redeem my cadence count blunders from yesterday)- Imperial Walkers, Good Mornings, Hack Sacks, Hillbillies, Mountain Climbers. Just as we finished up Mountain Climbers, we hear some very loud Mumblechatter in the distance…Better late then never, Yogi comes trotting in to cash in his HC from the night before. When you arrive late, you do burpees, so with that, 5 burpees OYO. Light jog to the far end of the parking lot to perform Fazio Arms 13 F\13B. From there, lined PAX up in single file for an Indian Run back to the flag. Squat hold at the flag while YHC explained the route.

The Workout: While Pablo and DawgPound took their ruck toward Sugg and to the lake, YHC would provide some hills and accountability to the PAX looking to run this morning. We would start on Stinson in front of the Womble parking lot and begin a scout run past the Hunt Community center to the top of the hill and continue it until we got to the 1st side path in front of the baseball fields. When we got to the path, we held for the six and and began an Indian Run back to the starting point. At times during this Indian run, we had a few gaps in the line causing some inconsistency with pace and some PAX leaving the back of the line before the prior PAX had a chance to make it back in front of the line. As we got back to the starting point, PAX squat holded for the six. As we squat held, Yogi provided a history lesson on the origin of the Indian Run. He shared that it was designed for longer distances to keep the PAX together, so that the line would move to accommodate the pace of the slower PAX to keep the group together and avoid instances where that PAX would not fall behind and get eaten by a bear or other wild animal. As I write this, I’m hoping that there is a PAX out there that decides one day to dress up in a bear suit and jump of the bushes the next time we do an Indian run at Womble to illustrate this point…. I digress, my apologies.

At the conclusion of this history lesson, YHC explained the route again to ensure everyone was on the same page. This would be a hill accountability run where we would be picking up the six periodically throughout the run and tackle the hills together. The route would take us down and up Stinson. When we reach the top of the hill at Stinson, we would circle back and pick up the six. We would then take a right onto Bass Lake and head to the parking lot at Bass Lake. When we reach the parking lot, we would pick up the six and ensure that we arrive at the same time and\or squat hold for the six. At the parking lot, we recovered on a series of 3 exercises- 5 burpees, 10 star jumps, 20 squats before making the final push back up Bass Lake Road and back onto Stinson. Great pushes by all PAX up the hill. We made 2 stops on the way up the hill were PAX either circled back for the six or did a plank hold with Merkins mixed in (thanks to DoubleD for setting this standard). On the last stop at Stinson, PAX performed one last plank hold for the six and performed 13 merkins, before making a strong push back down and up Stinson. As PAX finished up, they were treated to a Yogi and Abe jail break up the hill to finish up at precisely 6:58… 2 minutes shy of the 7am end time and just under 5mi of ground covered as promised.

Mary: Series of stretches as we waited for Pablo and DawgPound to finish up their ruck.

Announcements: JoCo needs some support. Head out there if you haven’t had an opportunity to experience a workout at these AO’s- Grow the Mustard Seed as UTI shared his experiences from recent travel to Michigan. F3 Dads Camp coming up. Check Slack and FB for details. Sasquatch July 27th CSAUP.

2nd F- Dunkin Donuts.

Prayer: Prayers for a pastor H1N1 knows, who recently suffered the loss of a child. Additional prayers for a Wescott neighbor Tom, who recently passed unexpectedly. Prayers for his family, wife, and 8 children. YHC took us out.

4 Miles..Scout’s Honor

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YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..

At the 6am start, we had a perfect 6 to start the morning off right.

Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.

The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats.  From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS.  I guess we’ll have to see what happens next week.

Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT

Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.

T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.

Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.

Timing Is Everything..

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This morning’s edition of Any Given Sunday was a bit different. YHC sent a pre-blast the night before indicating a Ruck was in play as well as running for those wanting to get some miles in. Have you ever had one of those mornings where things just fall into place even though you weren’t expecting them to go 100% right?

It was definitely one of those mornings. Started out with a 5am alarm. Gear at the side of the bed was picked up and carried to the bathroom.  Headed downstairs, but upon arrival to the kitchen, noticed that I was missing socks. Not to worry, there was a pile of clean whites in a laundry basket right at my feet. Problem solved. Exited the garage 20min until go time and got halfway out of Wescott past 187 and Dumbo’s house before realizing I forgot my shovel flag.. Turn around, grab flag and head to Womble.

8 PAX waiting on the curb, 6 with ruck sacks-2 without. Five minutes til 6am. Just enough time to plant the flag and exchange pleasantries before the warm up. With one minute to spare, our 9 count, including YHC, turned into a 10 count with Redenbacher rolling up on the scene for some running miles. Six o’clock hit and inquired with the PAX on who would be running and who would be rucking. Three for running and 7 for the ruck.

Advised PAX to drop their gear for the warm up that went a little like this.

Warm Up: Light mosey to the far end of the lot, lunge walks and Frankensteins back. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio Arm Circles X10F\10B, Good Mornings X10, Mountain Climbers X20, Toe and Heel walks to the middle of the lot with a Squat hold as I explained this morning’s routes.

For The DawgPound, Cowboy, and Redenbacher, they would be running the standard Bass Lake route with a counterclockwise path around the lake and back. For those rucking, YHC would lead PAX up to Sugg with mixed exercises along the way before heading back for COT. The finish time was set for 7am, figuring with the 5mi and change run and 2.5 mi ruck\exercises, we should hit it just right and all regroup at the same time.

The Workout: 3 PAX went on their way to the Bass Lake running route, while remaining 7 grabbed their gear and made their way out of Womble. Along the baseball fields YHC called for PAX to stop at the railings on the running path and get an overhand grab of the bar from underneath to perform upright rows. Dauber, who’s pack was a bit full squeezed himself under the bar and gave me a look as if to say, “You d*@k”.  Upright rows X15 were performed in cadence and PAX continued to mosey onto Grigsby. Great mumble chatter along the way, particularly the topics of bacon, how ‘responsible’ Dauber was as a lad, prank phone calls, and how grain alcohol and gatorade is not such a good idea.

Arrived at the Sugg Farm gates and eventually into the event field at the far end. YHC noticed some picnic tables to the left of the field and called for some step ups X20 and Erkins X30. As the sun was just peeking through the tree line, YHC wanted a better view and ironically saw some more picnic tables perfectly placed in the middle of the field. Called for another set of Step Ups X20 and Diamond Erkins… “Are those really a thing?” To which I replied, “If they aren’t, they are now.” Diamond Erkins X30 with conviction were performed. PAX then circled up around the flag pole for a set of Prison Squats X20 and a set of Merkins X20. Rucked back to the first set of picnic tables for one more exercise…. Derkins X 30 on YHC’s down. The count dropped after 26, but I’m sure the remaining 4 were executed by all PAX physically or in spirit.

Mosey’d back to the road on our way back to Womble. As we passed the first set of porta potty’s, PAX witnessed irony at its best as a trotting Lipstick came toward us. This kid does not stop. On a bike yesterday for 30 miles, and now on his way fresh off a porta potty 100 yards in front of us. On his way by, he gave PAX the heads up that they may want to use these facilities next to us and not the one in front of us. Thanks, Lipstick..Way to be!

As we reached the baseball fields, YHC looked down at the Garmin and noticed 9min til 7 and 2.25 mi. Timing was perfect as we arrived to the parking lot right at 7am and 2.5 mi on the nose. Splits on Strava even later revealed an even 18:00 for miles 1 and 2. Turned around and found The DawgPound, Cowboy, and Redenbacher back from their run at the exact same time.

Timing is everything..

Mary: Stretches OYO

Prayer: Moment of silence for War Child. Prayers for those struggling with addiction. Additional prayers for marriages and those facing marital challenges. Prayers for healing those who are impacted by health issues. YHC took us out.

After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

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Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

10 Foot Woodage.. A New Standard at AGS

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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.

Wait…This isn’t Soul Crusher?

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Here we are again…another Sunday in the “Springs.”  This time, however, it’s not raining and the air feels like a stale fart as the humidity is starting to settle in. There is a slight breeze, but somehow its inevitable that this would be a shirt soaker of a run this morning at AGS. After a week long hiatus from the gloom due to travel, YHC was looking forward to some miles and fellowship this morning. Pulled into the lot, planted the flag and performed some light stretches. First car rolls in and its one YHC has never seen before. Introduce myself and meet Coal Miner’s Daughter (aka-CMD), who was recently named during Friday’s Slide Rule Cletus Workout. He had mentioned that he was still a little sore from the Cletus workout and was looking for about 3 miles this morning and not the full 6. At AGS, we always make route accommodations, but once additional HIM start to show, there is no telling what inspiration can be drawn and mental\physical limits exceeded.

5:52..Now this was right about the time where things became interesting. First, Emeril rolls in, then followed by Pikachu. Full House and then Forceps. Emeril in an ‘on the fence’ kinda tone indicates that M4L will be here this morning, but was running late as he needed to ‘chit,’ so we should proceed with warmups and then he ‘should’ be here before we leave the lot for the Main Event.

6:00am- Let’s go, follow me….

Warm Up: Quick dash to the first picnic shelter with a plank hold for the six. YHC called out Mountain Climbers IC X10. Proceeded with a brisk mosey to the back lot with Carioca L over R, Right over L to the speed bump, with alternating butt kickers and light mosey to the back end of the lot. Circled up for Imperial Walkers X10. YHC then called for a single file line for an Indian Run back to the main lot. PAX circled up and as promise, M4L fresh of dropping some gross weight, arrives with enough time for YHC to explain this morning’s route before heading out.

The Workout: It seems like forever since we’ve been able to loop Bass Lake due to rain, so YHC called for the standard loop, counterclockwise with a Soul Crusher exit. For CMD, this would mean that with the warm-up, when we got to the greenway, he could circle back and get his 3.  PAX made their way out of Womble and onto Sugg. Good paces out there by all PAX and many circle backs for the six on the way to the greenway, on the greenway, and as we will later find…on the trails. As we were about .25 away from the lake, Pikachu, Emeril, M4L, Full House, and YHC made one last circle back. There he was, CMD, still ticking and tracking beyond his 3 mi target with Forceps pushing him along. PAX made their way counterclockwise around the lake. Pikachu, Emeril, M4L, and Full House pulled ahead far enough for YHC to see Emeril’s bright yellow shirt in the distance. Not looking to go around the lake, I informed CMD that he could continue straight and then up Soul Crusher, which would take him up into Sugg Farm and then back onto Grigsby and then Womble. YHC was later informed that when CMD made it to Sugg field, he had thought he had bumped his head and Jesus was calling him. Yeah- them hills have a way of playing mind games sometimes.

Meanwhile, on the counterclockwise path around Bass Lake, YHC and Forceps saw the glow of yellow come back the other way toward us. Apparently, trees were down on the trail and we had to call an audible and circle back. As we made our way back onto the greenway, M4L called for some Soul Crusher repeats. As YHC proceeded to the first opening on the left thinking it was Soul Crusher, I was quickly corrected. “That’s not Soul Crusher..keep moving.” “Wait-what?” All along, I thought this was Soul Crusher, but then quickly learned that there was a magical labyrinth of hills on the back side of Sugg Farm and we hit almost all of them. First we went down Heart Break Hill and then back up the ‘real’ Soul Crusher. We then proceed out to the main gates of Sugg, but not before Pikachu, realizing we were about 2.0 mi short, decided to take us through the side field of Sugg to attack some more hills. That’s when Emeril informed YHC to share some tunes, and was happy to share the playlist as we labored up and down the hills. By this time the humidity was meeting exhaustion and was time to get to Womble as fast as possible, and all PAX made a strong final push back to the parking lot. As we made it to Womble, all PAX were accounted for and got there just in time to welcome CMD back into the fold as he had finished his 5th mile.

Fist bumps all around this morning. Strong showing by all PAX posting.

Mary: Stretches OYO
Announcements: Skeet Shoot Fundraiser for Truth in Nature- see Forceps for details
T-Claps (Recognition): All PAX posting this morning in the humidity, while conquering hills.
Prayer: All PAX on IR. YHC took us out.

Thanks for Participating..Here’s your Trophy. 9 PAX Make it Count in the Rain @ AGS

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After consuming a few too many pre and post-Derby adult beverages the night before, which parlayed into a few more during a pivotal Bruin win, YHC woke up a little groggy this morning. A quick check on instant messenger showed a text from Deadbolt, who HC’d the day before. A little rain continued outside as I grabbed my gear. Would we be running, would we be making the most of the shelters at Womble? Picked up Deadbolt and exchanged some good mumblechatter as we clown car’d to Womble. “What are you thinking, DB?  You think the rain will let up long enough to run?” and also “Who do you think will show?” The rain is always an interesting element that can have impact on AO attendance. It takes a very strong commitment to pull one’s self from the fartsack on a Sunday, especially if its raining.  Pulled up to Womble and would have thought the Town of Holly Springs was hosting an early morning soccer tourney with cars lined across the lot. The rain caused a “mogwai” effect this morning, with 9 PAX looking to raise their standard. Lots of gazelles and AGS virgins this morning- Pikachu, Skidmark, Maybelline, ShamWow, Aquaman, Dahmer. Oh yeah, and a Slide Rule, who was looking to raise his standard and join us in the drizzle. Arrived 2 minutes before start and the rain had let up. Planted the flag, exchanged some pleasantries, and then went to work for the following warm-up.

Warm Up: YHC took off and led the 8 PAX to the first picnic shelter for a round of 5 Burpees OYO. Continued the mosey to the Crazy Ivan Lot, squat hold for the six. Once all PAX were accounted for, YHC lead the group with 5 more Burpees in cadence. Continued to the other side of the lot with a series of Carioca L\R-R\L & Butt Kickers. Squat hold for the six, and performed 5 more Burpees in cadence. Light mosey back to the originating lot, with alternating lunge walks. At the last corner around the soccer fields, performed 5 more Burpees, leaving one remaining Burpee. PAX mosey’d back to the originating lot. Performed the last Burpee in cadence. 9 PAX x 21 Burpees= 189 Total (in honor of Riley Howell).

The Workout: The second week in a row putting the Lake out of play. Had to opt for a ‘dry’er’ route. Decided on the opposite route of what was run last week, which led us down Stinson. PAX would then proceed left on Bass Lake Road, with a quick up and back through Rhamkatte, with a left on Holly Springs Road onto a Right on Linksland, Right on Salem Ridge, Right up Bass Lake Road, and then left back onto Stinson to the soccer fields. Before the run, YHC had reiterrated the message from last week about raising the standard. Lots of speed out there this morning, so advised PAX that if they felt up to it, to push a little with the accountability partners we had running this morning. With that, PAX took off from Womble and headed down and up Stinson. Great mumblechatter through out, even with the hills that were served up throughout the route. The Sky Q held the rain off long enough to allow PAX to get their miles before he ordered the rain back on, while YHC (the six) finished along the soccer field fence

Mary: Stretches OYO in the shelter, with great exchanges centered on a lonely ‘participation’ trophy that was left behind from yesterday’s games. We wanted to give it to Bullseye, but had heard he was not able to claim independence from the fartsack this morning. Happy Cinco de Mayo!

Announcements: Memorial Day Murph in the works..more to come.

T-Claps (Recognition): Dahmer, Aquaman, and Slide Rule making their AGS debut with solid runs. Alot of Iron Sharpens Iron going around at AGS this morning with Pikachu pushing Slide Rule to a 10K PR. Maybelline pulling ShamWow up Bass Lake on his way to a Bass Lake Rd PR. SkidMark, well….being SkidMark in picking up the six along the route and positive encouragement on the hills. Deadbolt for holding me accountable and getting me out of the house this morning and on time.

Prayer: Continued prayers for Shredder, CrabLegs, and marriages. Aquaman took us out.

PAX of 7 Raise Their Standard at AGS

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Pre-AGS blast set the stage with a simple concept, “Turn your ‘should do’s’ into ‘must-do’s’ and raise the standard.” Does anyone remember when our AO’s were just the workout, and not EC + Main Event or EC+EC+Main Event?  It is ritual now that EC has become the standard in the South Wake AO’s with usual 5+ guys who “just show up.” Over time, we collectively raised the standard, and in turn, have built one heck of a community with all 3F’s clicking on all cyclinders.

After a hiatus last week for the morning edition of AGS last week, YHC was looking forward to a nice lake run with 56 degree temps, making this a recipe for some great running weather. A quick check of ‘Alexa’ reaffirmed the reports I was seeing from the weather reports, but she was somewhat off in her questioning about rain as was later found this morning.

With the Bruins game beginning, took one last look at Slack and FB for any HC’s for Sunday morning. Saw a quick Yogi ‘HC’ on FB and an ‘SC’ from Lipstick on Slack with a DM from Deadbolt that read, “I’m gonna try and run tomorrow.”  To this reply, I added…”All about Standards. Time to raise them,” with the instruction that YHC would be in his driveway at 5:43, but to let me know if that changes. Turned off the phone and proceeded to watch what would be Double OT kick in the nutts by the Blue Jackets on my B’s. Luckily, I didn’t stay up for the finale as YHC had a ‘must do’ on the Sunday list.

Pan to 5:17am scan of Slack, and sure enough Deadbolt was up and rose from the fartsack. He was in!

Arrived to Womble and pulled up to Maybelline, who was parked next to Yogi, and further down the lot, H1N1 and Messi arrived to the gloom. One last vehicle emerged and in it was Nemo. That made 7. Originally had plans to go around the lake, but after additional consideration and a look of half disbelief\half ‘not a good idea’ by Maybelline, we decided to keep it dry and to take it to the streets.

Warm Up: 1/2 mile warm up-light mosey around the soccer fields with exercises at each corner. Corner 1- SSH X10, Corner 2 (Ivan Parking Lot)- Carioca L over R\R over L. Corner 3- Hacky Sacks, Corner 4- Imperial Walkers X10

The Workout: Route took us down Stinson, Right on Bass Lake Road, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, with an option for gazelles to get an extra mile up and back through Rhamkatte before joining the 6 at Lowe’s before making the push down and up Stinson to the lot. Good mumblechatter throughout the run with all PAX pushing up and down the hills. A big shout out to H1N1 and Messi, who took the road less traveled this morning and navigated Rhamkatte. An additional shout out to Maybelline who continuously picked up the six this morning onto a 7 mile stroll.

Mary: Stretches OYO

Announcements: New JoCo AO- Jelly Stone Park- Clayton Community Park 5:30am

YHC shared the backdrop for the pre-blast and today’s message which was centered around raising the standard. In order to be successful, one must realize what needs to be sacrificed in order to achieve that success. Here we are on a Sunday morning at 7am, 6 miles in and pushing each other to be better. The difference between who you are and who you want to be is what you do.  YHC was not just talking about fitness, this translates at home, in the office, and through fellowship. The ‘should do’s’ need to become ‘must do’s,’ becoming daily rituals which fosters the positives that lead to success and raising the ‘standard.’

T-Claps (Recognition): Maybelline for picking up the six. H1N1\Messi tackling Rhamkhatte, Deadbolt avoiding the fartsack, Nemo holding Deadbolt accountable throughout the run with a solid pace. Yogi for wind sprinting on the decline and pushing up the rolling hills of Bass Lake and Salem Ridge.

Prayer: Prayers for Azul from Carpex and Yogi’s friend Tony, who are both battling cancer. Prayers for health of all PAX and those traveling this week. YHC took us out!

AGS 10 Count for Hill Mastery and The Rise of Double D

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With only 2 PAX posting last week, YHC sent a pre-blast drawing inspiration from a 20+ count at U-Turn. The temps are getting warmer, but the rain and clouds are still making their presence known on the weekend AO’s. This morning temps called for 65 degrees, with a 35 percent chance of rain. Received 2 HC’s on the pre-blast post from Full House and ShamWow, with a possible SC by Maybelline. Don’t think there has ever been an HC on a Sunday for the following Sunday, but Yogi laid one down last week, and so was at least expecting 3, possibly 4 this morning, including YHC.

A Cowboy slack post indicated interest on this mornings route and what shoes to wear, provoked thoughts of a 5th brother. Rolled up on Womble this morning to discover quite a few cars…As expected, Cowboy. Then I see as an added bonus, the Sir DawgPound emerged to the parking lot. No sooner did a I turn around, I see the guy I hoped I’d see return to AGS this morning in the form of Double D. There was a post on Slack the night before that came from Forceps indicating he’d make an appearance to ruck parts of AGS this morning. As I saw him emerge from his truck, I considered the irony given that it was Masters Sunday. Is it me or is Masters Sunday a bit different when Tiger Woods is in the mix and pushing for another Major?

That’s the way I feel when Double D steps into any AO that he posts in. It’s just different. I can’t effectively put it into words. The bar is raised to another level and you know it’s gonna be a good day when he’s present and benefit from his energy. Great to see him back in the gloom!

Bobby Dall then shortly rolled in followed by Full House, and then a fleet footed light up vest emerged from the soccer field fences. The figure was fast and swift and yep…you guessed it, SkidMark! Did a quick turnaround and there was Maybelline emerging from the shadows cashing in his ‘SC’ on slack for an ‘HC.’ This was the result of a solid headlock that was applied by ShamWow the night before. The final piece to our HIM Team came in the form of Lipstick, who is always ready to run and can always count on him visiting YHC about 5-6 times throughout the route as he picks up the 6.

Clock hit 6am and with the Team assembled, YHC welcomed the 10 PAX to AGS by sharing that this morning’s edition of AGS was sure to be an interesting morning. PAX followed YHC for a lap around the soccer fields with intermittent exercises that went a little like this….

Warm Up:

Light mosey to first picnic shelter. PAX spread out and circled up for SSH X10. At count 7, YHC’s cell phone flung out of pocket and at count 8, ShamWow landed awkwardly on his ankle. Not an ideal start, but after a careful check to ensure all was ok, ShamWow assured the Q his ankles were the strongest part of his body and could continue. Continued mosey to Ivan parking lot for a series of carioca L\R, R\L to the opposite corner. PAX circled for Imperial Walkers X10. Continued Mosey into lunge walks and then morphed for Frankensteins, Butt Kickers, and mosey back to originating parking lot. YHC called for a series of prison squats X10 and then explained the route to PAX

The Workout:

With PAX already a 0.5mi in with the warm up and provided they already started their watches on the warm up, today’s route would keep us on the road (given the rain) and away from Bass Lake. Double informed YHC that he would be rucking this morning and would navigate a 4-mile route near and\or along the lake. This morning’s running route would provide heavy doses of hills, starting downhill on Stinson. PAX would then proceed left on Bass Lake Road. This would offer Lipstick two opportunities to drop gross weight at Lowe’s, before continuing onto Rhamkatte Village. Later learned that he bypassed Lowe’s for a porta potty option (evolution of BRR training starting to take shape). Once inside Rhamkatte Village, PAX would continue down Jones Hill Road all the way down the row of townhouses and U-Turn back out to Holly Springs Road. PAX would then continue left onto Holly Springs Road all the way down to a right on Linksland and then a right on Salem Ridge Road before gathering their thoughts and oxygen to proceed with a right up Bass Lake road. Knowing that we had some glowing (light up vest)  gazelles in the mix this morning, YHC gave them an extra mile to have them continue onto Earp with a left on Raleigh. For the six (YHC included) we had an alternate route back up Stinson and onto Womble where all PAX met within 5 minutes of each other back to the flag. A big shout out to Lipstick for picking up the six periodically throughout the route and gaining 8+ miles and additional PAX getting 7 this morning…

Mary: Stretches OYO with Mumblechatter

Announcements: YHC shared the underlying inspiration for the pre-blast post centered around the importance of being a great teammate. Earlier in the week, YHC came upon a letter that was written by Brad Stevens (former Butler University Head Coach and current coach of the Boston Celtics) to his daughter for a Leaders and Daughters event. The entire letter is attached here for those interested, but to paraphrase it spoke of the importance of choosing to be a great teammate:

https://leadersanddaughters.com/2019/03/04/brad-stevens-be-a-great-teammate

“Great teammates raise the energy in the room. They smile a lot. They show gratitude. People know that when they walk in, they have others’ best interest in mind, and want to bring out the best in each and every person. Who doesn’t want to surround themselves with energy raisers?”

“When times are good, be the great teammate that others want to celebrate with. When times are tough, be the great teammate who offers a shoulder to be leaned on. When you get older, you’ll realize that it wasn’t about the good or bad times, it was about who you navigated those times with, the lessons that you learned and the relationships that you forged.”

YHC further explained that it is always an honor to lead, but more importantly, the PAX I see in the gloom are usually the first faces YHC sees in the morning. Collectively we set the tone for that day and for the week. We need to continue to be great teammates not only in the gloom, but at home. As a Team, we need to continue to be those shoulders to lean on and push each other to be better men, husbands, neighbors, and fathers.

T-Claps (Recognition): Double D return to AGS, Lipstick for picking up the six, Solid Runs by this morning’s gazelles (Skid, Maybelline, Full House, Bobby Dall, Lipstick, ShamWow). Cowboy and DawgPound for pushing YHC up Bass Lake and Stinson.

Prayer: Special prayers for Double D and his family. Sally Hart (who was coached by Double D) and whom many of us F3-HIM have been fortunate to run with is running the Boston Marathon tomorrow. Good Luck to her and additional prayers for a great run tomorrow. YHC took us out.

Foggy Gloom, No Foghorn, but found a Yogi…

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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.