Somewhere Over the Rainbow…6 PAX Get Stronger with 6 miles and Fellowship

/in /by

Clown car carrying Deadbolt and YHC arrived to a 50 degree Womble parking lot this morning. Clear skies with hints of blue and gold in the distance. Next week we’ll have to slide the time back to 6am to accomodate the earlier sunrises for the remainder of spring and summer. If you have posted over the past 2 weeks, you’ve probably noticed a consistent fixture in the form of Maybelline. Right on queue, there he was right where I left him last week, getting some stretching in. That’s 14 straight workouts, fellas. Strong work!.

Speaking of strong work, did anyone see Skidmark’s 5K time on Saturday? And just like that, there he was in the front seat of his red truck looking for an early morning recovery run. Another truck rolled in with Nemo in driver’s seat. Planted flag with 5 minutes left for any last minute takers of today’s edition of AGS… Received a text from Bobby Dall with the heads up that he was on his way.

6:31 hit and we were off for the following warm-up

Warm Up: Light jog to the end of the lot, side step squats on the return and circled up for SSH X15, Imperial Walkers x10. At that point, Bobby Dall joined the circle. No penalty burpees this morning as YHC was still recovering from Pikachu’s Turkish get ups at the Mason Dixon convergence yesterday. Also, for those in attendance at said convergence yesterday, what was up with the wheelbarrow staircase walks as the opening exercise?…Dang, Pikachu.

Finished off the warm up with a set of Mountain Climbers x15, Michael Phelps, and Left hand\right elbow-Right hand\left elbow stretches. Squat hold while YHC explained this morning’s route.

The Workout: Standard Bass Lake Route. Slight modification from previous week’s in that we would navigate the Lake in a clockwise fashion and enter and exit via greenway. No soul crusher this morning. YHC was just not feeling it, but will not disappoint next week if it is dry. As we ventured around the baseball fields, Skidmark confirmed a 2nd F at Dunkin Donuts after our run, and continued up Grigsby with Maybelline, Nemo, and Bobby Dall.

At the Sugg Farm entrance, Bobby Dall circled back for the six, first YHC, then Deadbolt. Exchanged some quality mumblechatter along the greenway, and about a mile in, Bobby Dall picked up the pace to catch up with Skid, Maybelline, and Nemo. Along the trail, took a few quality snaps of that trademark sunrise just beyond the trees. As we entered the Bass Lake parking lot, YHC and Deadbolt approached the Bass Lake “Killer Hill” with some reluctance, but more determination. Tackled the hill and the final bend around the lake. Halfway on the greenway back to Womble, we noticed a light rain sprinkle, which provided a welcomed cool down as we finished up our last 1.5 miles to the finish. YHC later received a pic from Bobby Dall who was able to capture a rainbow during his run. Strong runs by all PAX posting this morning and good to see some familiar faces return to AGS.

Mary: Stretches OYO

Announcements: Dunkin Donuts 2nd F, Wrightsville and Richmond Half-Full Sign-ups (never too early). NC Spring Classic 8k and 16k-April 27th. Coal Ash VQ tomorrow at Downtown Train. Maybelline VQ at Purple Cobra on Tuesday. PAX love VQ’s….come out and show some support. They will most certainly be beatdowns for sure.

Prayer: Prayers for Shredder, Crosby, and all PAX working through injuries. Additional prayers for a Wescott Neighbor who suffered a heart attack recently. Continued prayers for Lipstick’s mother in law, CrabLegs, DoubleD and his family.

Sunrise, Lake Views, and Hills por Cuatro Hermanos

/in /by

As advertised by the AGS Marketing Team the night before, this morning started with clear skies, a route to porta potties, and a sunrise that turns that decision to wake up early on a Sunday into a solid choice. With an HC by Lipstick and an interesting ‘MC’ (Midget Commit) by Dauber, YHC wasn’t certain what to expect as he arrived to an empty parking lot at 6:21am. Fresh off the new route at U-Turn yesterday, Maybelline comes rolling in looking for some additional miles. YHC has been traveling these past few weeks so have been way behind in posting, but came to learn that this was Maybelilne’s 7th straight work-out. A big shout out for putting in the work this week.

6:29am and here comes H1N1 and then quickly followed by Lipstick making good on his HC the night before.  No Dauber sign of Dauber, who cashed in his “Midget Commit” this morning.  YHC may have to consider alternate marketing to entice Dauber into HC’ing for next week’s workout that clearly outlines a route past Lowe’s.

Warm Up:

6:31am (1 min behind) and gave the word to the PAX to follow YHC to the 1st picnic shelter. PAX performed alternating step ups in cadence X10 each leg. Mosey’d down the steps and to the opposite picnic shelter for some prison squats x12, Recovered on the jog toward the Crazy Ivan lot where we performed 10 Imperial Walkers IC.  A few duck noises were heard at count 5, and by count 7, the stench was clear….Lipstick cologne. Some Michael Phelps to waft the lingering smoke cloud away and then quickly mosey’d for alternating Butt Kickers and High Knees to the far end of the lot. PAX performed stationary leg lifts X10 and proceeded back to the start with some toe and heel walks. Continued the mosey and mixed in some squat slides, which is a sideways walk with a squat at each step X12. Recovered on the jog back to the parking lot where PAX held a squat hold while YHC explained the route.

The Workout:

This morning was gonna a hybrid trail lake run with a heavy dose of hills. The route was the standard Bass Lake run, going counterclockwise around the lake, but instead of performing the full loop around the lake, PAX performed a half moon and proceeded straight back up Bass Lake Road and on to Stinson, with periodic circle backs for the six. A big shout out to all of the PAX posting this morning for picking YHC up all over this morning’s route. The hills were an aggressive decision after UTurn yesterday, but with thankful for the push and stronger because of it. With the circle backs, Lipstick had 6 by the time we hit the parking lot, but quickly realized H1N1 and Maybelline were short changed about 0.5-0.75mi. Maybelline proceeded to baseball fields and a right onto Grigsby and back onto Stinson to the parking lot to get his 6.

Mary: Stretches OYO

Announcements:

Crab Legs work day- Today 2-5pm

Prayer:

Prayers for Lipstick’s mother-in-law, continued prayers for Shredder and DoubleD. H1N1 for safe travels to the UK today and all PAX traveling over the next few weeks.

Hills for Four

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Warm Up: Various Stretching to get us loose
The Workout: PAX was on the lookout for Forceps, but with time slowing moving, it was clear our friend was not coming.  H1N1, UTI and YHC took off on feet, and Messi led us by bike.  We used a route out of the old Dawg’s playbook, and headed out Stinson to Bass Lake.  We quickly moved down Bass Lake to Holly Springs Rd and took our left on Linksland for some fun on the hills.  PAX was energetic and ready for Crossway.  We hustled up and down the hills, with a quick pit stop for YHC about half way. PAX made there way to the Crossway exit and headed back down Main St. and back to Womble.  5.5-6 Miles in all.

Announcements: Sprint Tri: Looking to start some work in the pool, check the slack channel
Prayer: H1N1 travelling to Liverpool for work. YHC MIL had mixed results from the surgery.  Please keep her in your prayers, as she will find out March 25 if she will require additional treatment beyond the surgery for her cancer.

Oh Wait..Here Comes Nemo…

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Surprise, surprise…It’s raining..Again.. Yes, that has been the standard ingredient at AGS and most of the other AO’s from week to week. As mentioned in yesterday’s BB for Ground Pounder, with most of our SouthWake PAX away in Wrightsville over the weekend, I really didn’t know what to expect in terms of turnout for this morning, given the rain and also the time change. My internal clock was on point this morning, getting up at 4am (really 5am) after a quick conversation with ‘Alexa’ who corrected what I was reading on the microwave as the time. I’m up, my clothes are layed out so I guess we are doing this.

Is it really going to be a ‘we’ though? I pondered that as I was adjusting gross weight and hearing the rain hit the bathroom window 2 feet above. From the kitchen, I turned on the light to the outdoor patio, illuminating a soggy and very unpleasant glimpse into what may be a not so favorable running experience in the next hour. Grabbed an extra jacket on my way out, packed a Gatorade from the outdoor fridge and reluctantly made my way out of Wescott. Pulled in at 6:20am to an empty parking lot. At that point it was pouring and surely no one would be crazy enough to get up to run in this, but this is F3 and sometimes like the new Nike slogan states “It’s only crazy until you do it”. Planted the flag to push the reality that this workout was happening a little further and ran back to Knight Rider to stay dry. With head down thumbing through some pretty incredible Strava results from yesterday, I took a quick glimpse at the time to see it was 6:27am. At that point, I mumbled to myself, “if nobody shows by 6:30 on the nose, I’m packing it in.” As I said that, I had a few forward visions of going to the Fern for a workout, grabbing some donuts for the kids, grabbing some coffee for me and the M, settling back on the couch and catching the extra hour of sleep I missed due to daylight savings, writing a backblast that was entilted “I came, It rained, I was conquered.”

6:29:03…Still no sign of life. I said 6:30, so once that hits, I’ll grab the flag and go. Head down, I continued thumbing down work emails that needed response and what I’d need to tackle later today as I head into another travel week. Ok- 6:30….No sooner did I look up and my left hand grab the door handle, did I see a giant set of bright beaming headlights fill my rear view mirror..Oh wait, its Nemo. The rain had let up a little at that point, but it was still coming down. “What do you think,” I said. “I guess we can wait and see,” Nemo replied. With that exchange, we took it to the picnic shelter to do a quick warm up that went a little like this..

Warm Up:

Picnic Table step-ups OYO, Squats OYO, R over L, L over R- with quality mumble chatter exchanges throughout.

The Workout: As we finished the last of the Picnic Table step ups, we glanced at the lights beyond the tennis courts to see that the rain let up and was now more of a cold mist. With a quick arm extension beyond the shelter to confirm the situation, we decided to get some miles this morning. Quick squat hold in the parking lot to confirm the route, knowing that if it started to pour again we’d be close enough to easily jail break back to the lot and if the rain held, we could make the decision to go further for more miles beyond the parking lot. YHC and Nemo agreed on a ‘tap the fence’ segment that took us to the gates of Sugg Farm and back to the lot. A nice steady pace with mist and a little wind, we made our way up Grisby to the Sugg Farm gate. Gave the gate a little tapity tap, tap, and then headed to Womble. A little over a mile and change, still no rain when we got back to Womble, and Nemo called the next audible which was a modified 2.0 mile Cletus EC run up Raleigh St. and back to Womble. Overall about 3.5 miles and some leg work under the shelter. To think I was going to pack it in and lay on the couch for the rest of the day. That’s accountability, Gentleman. Had Nemo not shown, I more than likely would not have headed to the Fern. The weather already had me psychologically conflicted and without someone to hold me accountable, the couch was looking really good this morning. There is no way I would have done 3.5 in the rain. Maybe I’d do one step up to tie my shoe, but that would be the extent. Was not feeling it this morning, but with accountability, the crazy is not so crazy anymore. So thank you, Nemo, and I do apologize for the name I called you under my breath when you rolled in.

Anyone asks me what the best thing is about F3, I always tell them “It’s all of it.’ This morning I got my workout in, exchanged some great commentary through fellowship, and had some time to reflect and pray for those within our community. No gym offers that and if you want some inspiration and support, just hook up to strava, slack, fb-F3 SouthWake page…there’s something special going on in F3:SouthWake and its infectious.

Mary: Stetches OYO through cooking\cleaning mumblechatter
Announcements: Tobacco Half\Full Next Week

Last week Doc had a ‘Point of Trust’. Today, Nemo and I had a ‘Radius of Trust’
Prayer: Continued prayers for Shredder recovering from surgery, Double D and his family, Moby’s Dad, Lipstick’s Mother-in-law, Cupid’s grandmother. All PAX for a safe and healthy return home from Wrightsville. YHC took us out.

To Poop or not to Poop

/in /by

Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning.  I will do my best to summarize the morning in Mookie’s best literature.

Standard AGS Loop 6 miles-  The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come)   We took off on feet + Forceps on cruise control for Bass Lake.  We enjoyed a nice pace this morning and didn’t push ourselves.  As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning.  We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well.  YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles.  Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup.  Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop.  UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble.  Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.

I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.

Announcements: Nemo shared his involvement with fellowship brewery.  Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville

Are you Really Gonna Run in This? 9 PAX witness a Community of Commitment at AGS..

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“Are you really gonna run in this?” These were the first words I heard this morning as my iPhone alarm sent its first chime across the ears of my 7 year old, who had found her way into my M and I’s bed earlier this morning. Her pint sized body with feet perfectly placed perpendicular into my rib cage was just the reminder I needed not to hit snooze for another 10 minutes. With both feet planted, I made my way along the the hall, grabbed by gear and proceeded down the stairs to change and lace up the Hokas. Wescott Slack channel from the previous evening left off with confirmation of clown car pickup between YHC and Deadbolt. YHC confirmed Knight Rider shuttle service would leave at 5:45am for a 3 mile EC to start the morning off, then followed by a 6 mile Main Event.

As I finished with last minute checks of the news and the latest in sports, I did a double check of the weather through the window and thought, “am I really gonna run in this?” That thought quickly shifted to a Hard Commit as I had DB waiting for me one street over. Arrived at the foot of his driveway 2 minutes ahead of the 5:45 pickup. Looked down at the phone to see a text from Dauber indicating he was out this morning with an achilles issue. This was unfortunate as I was not only looking forward to a Dauber post, but I had the route planned this morning to allow 2 opportunities for a Lowe’s Food bathroom visit, which makes for some good humor on the run, especially when he posts.

Deadbolt arrived on the passenger side a bit distracted with both hands full of gear and essentials necessary for this morning’s run. So much so that as we started to drive off, he realized he left the garage door open. A quick regroup to secure the home front and we were off. Good mumblechatter along the way and pulled into the parking lot where we saw several familiar cars and a shovel flag, indicating an earlier start time for additional PAX who got even earlier miles in this morning. Parked the car, planted the flag, did some last minute stretching before we were joined by Roger Roger. A rare sighting on a Sunday. AGS is always full of surprises.  Started the Garmin and we were off.

The 3 mile EC took us on a tour along the standard Cletus Route. We went old school and took a quick left to proceed to Main Street, but were met with puddles that were more like landmines and some road construction that forced some maneuvers around construction cones until we got to City Hall and proceeded along the open sidewalks back to Holly Springs Road and then back on Raleigh St. Proceed back to Womble and came upon a figure in the opposite direction that had the gait of Nemo, but sporting a Boy George durag bandana. Which PAX was it? Whoever it was, they were pushing a strong pace.

As we approached Stinson, the 3 PAX decided to head back to the Womble lot instead of proceeding forward to get the 3rd mile in. We would make up for it during the Main Event. On our way over the speed bumps we were greeted by Emeril, who slowed down long enough to give a wave and were eventually reunited with him in the lot, where we also encountered a Sunday unicorn in the form of Pablo, who was making his AGS debut.

Boy George joined the mix sporting a breathtaker for some rucking miles. H1N1 then Yogurt, followed by Forceps, equipped with bike for today’s edition of AGS. Still a drizzle in the air with 49 degree temps as 6:30 hit. At AGS we begin on time and warm up started with a quick greeting to everyone and instruction by YHC to follow him for a quick jog around the soccer fields.

Warm Up: Made our way around the picnic shelter and when we had the playground to our right, we switched to some lunge walks, then went to a light jog to the Crazy Ivan lot to circle up for SSH x10. Picked the jog back up, but learning my lesson from Friday’s EC, navigated the PAX around the small lake\puddle that formed in the far corner on the Stinson side of the lot. Performed some heel and toe walks, with some butt kickers and high knees mixed in. Light jog back to the main lot where PAX held a squat hold while YHC explained the route…

The Workout:

With the drizzle and rain accumulation these past weeks, there was no way we would be putting the Lake in play this morning. No sunrise, wet, and hills was the unfortunate formula this morning, but we had 9 PAX who were committed to ’embracing the suck.’ A wise man once said, “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” At AGS, I have come to find that accountability along these many trails and roads can take many forms and every Sunday I am humbled by the commitment by PAX who post and help drive each other through impossible situations.  Now this morning’s conditions where not ‘impossible,’ but “Are you really gonna run in this?” becomes less of an obstacle and more of an opportunity when you have 9 other HIM driving you through the rain or whatever else the Sky Q puts in your path.

The path took us down Stinson, where we connected with 2 committed PAX in the form of Brexit and LED, who started their morning stroll early. Along the way, we also saw Darby headed in the other direction complete with headlamp and a rucking sack. As the six made their way into the half-pipe of Stinson, we could see the Emeril and Pablo proceed back for the six from the top of the hill at the intersection of Bass Lake. Moved left toward Holly Springs Road and into the Ramkhatte development where we did a quick loop and another periodic circle back to pick up the six. Proceeded left onto Holly Springs, Right on Linksland, and then Right onto Salem Ridge. On Linksland, Pablo informed the Q that this would be the last circle back as he needed to get home for Sunday Service. Pablo and Emeril got some good mileage this morning and at solid pace. Thank you both for picking up the six the morning, men!

As YHC made his way down Salem Ridge, I looked back to see Forceps and DB in the distance, but no Roger Roger. As I circled back for the six, I learned that Roger Roger pulled a ‘Dauber’ and decided to pay a visit to Lowe’s. That Lowe’s along this route is a magnet and fellas, you are welcome. This route was by design for those looking to lose some extra weight along the way. Mentally prepared for the final two hills on the Salem Ridge Stretch and proceeded with caution as we crossed the street and headed up Bass Lake. It wasn’t long before Banana Seat motored down in the white Volkswagon with some emphatic horn work signaling encouragement to PAX, who were pushing up the hill. With Bass Lake conquered, Forceps, DB, and YHC made the final decent down Stinson to meet their last hill. As we made our way down, Yogurt circled back for the six and we attacked the hill together and then made our way around the soccer fields. We were reunited with Boy George and then UTI, who put in a 1/2 marathon this morning.

It’s Sunday, it’s not even 8 o’clock, it’s raining, and we had 16 SouthWake PAX posting serious miles in the gloom. Definition of commitment right there.

Mary: Stretches OYO, while YHC shared some words of wisdom. Along the theme of commitment, YHC shared that he celebrated another birthday this past Wednesday.  I made a decision 2 years ago to commit to a healthier life style, found F3, remained committed and I feel younger now than I did before I started. Heck- I feel better than I did in my 30’s.  I’ve posted about finding your ‘why’ in several backblasts in the past.  This morning’s exchange with my 7 year old would never have occurred 2 years ago. I would have rolled over and hit snooze and never experienced the things that I have just written about. Now when she asks me “Are you really gonna run this morning?,” it’s more of a rhetorical question in my mind as long as I know that I’ve got PAX waiting for me in the parking lot no matter how ‘impossible’ the conditions are for that morning or evening. It’s not a matter of will I run, its how far and how fast am I gonna be pushed. We are all stronger because of the commitment by the PAX in our group and continue to be inspired by the new guys starting out that continue to show up. YHC challenged PAX this week to make 3 connections- 1) one to an old friend to reconnect 2) an existing friend who you may not have seen in a few weeks (M4L-I’ll see you this week), and 3) a person you have never met (maybe in line at the grocery store, Dunkin Donuts, work, etc..), reach out to them introduce yourself and connect. There are people out there that need us-old friends and new ones.

Announcements: Wrightsville is just around the corner. Tobacco Rd. is the week after.

Prayer: Prayers for Shredder, Moby’s dad, CrabLegs, DoubleD. Deadbolt took us out.

A Rucking Magic Show..11 PAX Got Stronger and Served A Large Helping of Hills at AGS

/in /by

Another brisk morning at AGS with cloudy skies. Temperatures hovered around 34-35. As I pulled into the lot, I came upon the grill of a giant truck that had backed into the spot facing the entrance. Put the car in park and looked to my left and it witnessed a rare Sunday Cowboy sighting. He had missed U-Turn yesterday, and heard the news that there were miles to be had on Sunday. Pulled the flag out from the back seat and planted it with authority. Today was gonna be one of those days where it all comes together to set the tone for the week. As I planted the flag, Dauber rolled in, followed by Dumbo who had heard there would be some ‘Rucking’ at AGS the night before.

At that moment, I must have either been deep in thought or maybe my head was down long enough to not see that the Sir DawgPound arrived in his silver chariot. It was like a damn magic show at that point, as M4L emerged from Dumbo’s truck equipped with his backpack. Boy George appeared from the shadows of the newly installed bright lights at Womble, then followed by the boys of WoodCreek- Lipstick and UTI.  Another unexpected surprised appearance came in the form of Yogurt, who ran in from the other side of the lot with a 4 legged companion, Anabelle (aka-F3:Crumb Snatcher). With 2 minutes before 6:30, Forceps was putting the finishing touches on his mountain bike assembly to ride alongside our rucking and running brothers this morning. 6:30 hit and YHC advised those that were rucking this morning to drop their bags for the following warm-up that went something like this…

Warm Up: Light jog to the far end of the lot. Carioca L over R\R over L back. YHC then made the call to have PAX follow down the steps and start counter clockwise around the soccer fields. Squat holds for the 6. Circled up for Imperial Walkers x10. Mosey’d to the far end to the Crazy Ivan lot where PAX circled up for squat claps x10. Lunge Walks alternating to Butt Kickers and High Knees to the Stinson side corner of the soccer fields. Circled up and performed Hillbilles x10. Toe Walks and Heel Walks to the last corner with alternating Butt Kickers, Lunge Walks and Frankensteins. Last Corner circled up for a set of Moroccan Night Clubs X 10. Mosey’d back to the lot where PAX performed a squat hold while YHC confirmed this morning’s route for running and ruckers received instruction on their Sunday edition route.

The Workout: The running route was as follows: PAX headed up Grigsby to Sugg Farm and headed to the preceding neighborhood onto the greenway. Once entering Bass Lake, PAX proceeded counter clockwise making a half moon around Bass Lake, and proceeding down Bass Lake Road to a right on Salem Ridge. PAX then followed Salem Ridge to a series of lefts, one on Linksland, another on Holly Springs Rd, and then Raleigh, Grigsby, and Stinson back to the parking lot.

The rucking route included a wonderful 3.5 mi route complete with majestic skyline views through the Sugg Farm gates and a date with Soul Crusher. Although I did not have the privilege of experiencing this route today with those that were rucking, I am sure the mumblechatter was on point and just what the doctor ordered for those in attendance. I did see some pictures of PAX attacking Soul Crusher afterward and can only imagine the quality exchanges that took place on this particular segment on the incline.

As for the running route, YHC had an opportunity to catch up with PAX after a week away from the gloom due to work travel. Sunday’s are special to YHC as selfishly it’s the one day where I hit the reset button, reflect on the week, catch up with my F3 brothers, and clear my head for the week ahead. I have been committed to Sunday 10k runs at AGS for many weeks now and wouldn’t have been able to do it without the accountability from the PAX that continue to show each week and push me in ways I never thought possible. Speaking of pushing, Lipstick (aka-Anthony Sobier’Jetski’-thank you Dumbo) led the way with UTI not far behind and making the most of his AGS experience by picking up the six several times on the 6+ mile route on his way to 9 miles by the end.

At the beginning of the run, it appeared that Crumb Snatcher had taken to some extracurricular activities at Womble, which led Yogurt to head back to corral her before eventually rejoining the PAX on the greenway. Cowboy, SirDawg Pound and YHC made our way up Grigsby and onto Sugg, but not before noticing that someone built a large wall along the new construction, which unfortunately now blocks the panoramic view of the orange, pink, and purple hues that make up the main attraction of the AGS.  Made our way to the greenway, but not before snapping a photo of the sky-a prefect blue\pink watercolor between the neighborhood homes. PAX made their way around the lake and then onto Salem Ridge for some hill work. At this point in the workout, YHC would like to say that he chewed these hills, but it was more like a chew and some choking between bites as there were periodic walks and squats at each block along the way to Linksland. Fortunately, Lipstick and Cowboy kept YHC accountable throughout this segment, with UTI later giving high-5’s to PAX along Holly Springs Rd. as he picked up the six.

Along Holly Springs Rd with Cowboy in front, we witnessed a car being pulled over on the other side of the street. If I didn’t know better, I would have thought this poor guy got pulled over unnecessarily as a result of the reading on the street radar sign Lipstick put up with his running today and not this guy’s actual vehicle speed. Anyway, PAX proceeded onto Raleigh, then Grigsby and Stinson, back to the lot to join PAX for COT.

Was later informed that Bernie, Brexit, and PSI were out in the gloom this morning, making it happen with 14 miles of roadwork. Nice Work, Gents! Also a Draper jeep sighting….we’ll have to check the Strava..

Mary: Stretches OYO. YHC offered a few words as we approach this week and shared a story from his travels this past week. The message shared today was inspired by some recent branding from his company that states “When you change what is possible, you change everything.” Almost two years ago, YHC was uncommitted and in many ways in need of F3 without even knowing it. I couldn’t walk walk up 5 flights of stairs, let alone run a half mile. Now I’m here every Sunday running 6+ miles. The message is simple and true in all things. YHC reminded PAX to be aware of their ‘energy’ not just in the gloom, but at home with family, and in their relationships. The positive energy we exude is important not only to positive decisions and relationships, but decisions of purpose that impact the positive change and help others achieve what is possible. Keep headlocking, Men! There are many out there that need us.

Announcements: 3 weeks to Wrightsville, 4 weeks to Tobacco Road. Dunkin Donuts for 2nd F-where we met Skidmark were later treated to an economics lesson by Dumbo and a Dauber Lowe’s adventure story.

Prayer: Prayers for Shredder, DoubleD, Double D’s Dad, Marriages. YHC took us out.

Clear Skies, Sunrise Views, Can’t Lose..

/in /by

A brisk 28 degrees at game time. Clear skies with hints of orange provided the perfect backdrop to what would be one of the best sunrise runs of the year at AGS. If you haven’t posted yet to this AO, you need to try it at least once. I’m not just saying that as the Q, but honestly, there is no better way to start your week than with some miles to clear your head…oh yeah and the gem of AGS- the sunrise views.

Flag planted as Deadbolt arrived. He was then followed by Coal Ash, who was seeking his first AGS experience. Lipstick was a late scratch on Slack and no sign of Kid Cracker, who had shown some interest in running the Bass Lake route based on an earlier post to social media. Not sure if he ran it this morning, but hoping he was committed and not motivated.  YHC was open to an audible this morning if majority of the PAX wanted to run the lake, but the 3 PAX that were present decided on the hill route that was planned for this morning.

6:30am hit and started with the following warm up.

Warm Up: Light jog to far end of the lot w\Carioca back left to right and then switch right to left at the half way point to the start. YHC gave quick instruction to follow to the paved path around the soccer fields, stopping at the picnic table shelter for Imperial Walkers x10, then a quick mosey to the Crazy Ivan lot for Prison Squats x10, another quick run to the 3 corner for Hillbillies x10. PAX then performed toe walks\heel walks to stretch the calves. Butt Kickers with alternating Frankenstein walks back to the parking lot starting point.

The Workout: This week’s route started us downhill on Stinson. At the top of the hill, we took a left on Bass Lake and proceeded straight to some new territory- Rhamkatte. Always driven by it, but have never run it. After the views we saw today, we’ll be back. The new territory provided a gradual incline on the aptly named Jones Hill Road. To the right, you could see the glow of orange, pinks, and blues of the sky in the distance as if it was beginning to catch fire. PAX rounded Jones Hill Road to the end of the construction and pushed up Old Ride Drive now with the sunrise on the left. Proceeded downhill, taking a left on Holly Springs Road and then a right on Linksland. Heading down Linksland, PAX took a right on Salem Ridge. This provided just enough distance to mentally prepare for the the two hills YHC planned for miles 5 and 6, up Bass Lake and then eventually back up Stinson. As we approached Stinson, Coal Ash came back to pick up the six, first YHC, then Deadbolt. All PAX gave each a look at the top of Stinson, knowing that we had a little less than a mile and one more hill to climb. “One more, let’s do it” was the call and tackled the hill together. As we reached the first lot (Crazy Ivan lot), performed one last loop to pick up the 6 and then attacked the last stretch with a jail break. A great push by Coal Ash who helped YHC find another gear I didn’t think I had. As the saying goes “Iron Sharpens Iron”.

Deadbolt proceeded forward (YHC short changed him on the route) at a solid pace half way around the soccer fields, with PAX continuing to follow. I was hoping for a cool down run during this segment, but it felt more like a continuation of the jail break. #strong

Quick walk back to the tennis court lot for COT. Was joined by Farva, who got a Ruck in this morning around the Lake. A great way to start the week and an even better way to start the morning.

Mary: Stretches w\mumblechatter
Announcements: Wrightsville Half-Full\The Mule March 9th. Carpex Dad 2.0 workout next week Bond Park. Tobacco Half Marathon-March 17th

Prayer: Shredder-praying for a speedy recovery. Double D’s dad, Moby’s Dad. Deadbolt took us out.

One More Hill to Climb..

/in /by

Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.

5 PAX for GOAT warm-up, 6 Miles of ‘Yo Momma’, and a 2nd F

/in /by

Rolled into Womble 10 minutes before start. Skies were clear and the air was a brisk 27 degrees. Shovel flag planted. Perfect ingredients to start YHC’s favorite day of the week. Four additional PAX rolled in determined to hold me accountable and ensure we’d get our 6 miles and a sunrise together.

Warm Up: YHC decided to augment the warm up this morning due to the dip in temperature and to rule out any additional layers that would be needed prior to the run. Did a full loop around the soccer fields with GOAT (12-Count) cadenced exercises at the 4 corners of the loop. First corner-Side Straddle Hops, Second corner-Imperial Walkers, Third corner- Hillbillies, Forth corner-Squats.  PAX then performed butt kickers and Frankensteins back to the parking lot. While in squat hold, YHC explained the morning route-Standard route, counterclockwise around Bass Lake with the back door Sugg Farm trail exit back to Womble.

The Workout: Finally, a Sunday morning void of rain, snow, and muddy trails. Nothing but hard pavement and frozen trails this morning. PAX made their way down the greenway with Lipstick and Bobby Dall leading the way and picking up the six at periodic points along the trail. Dauber, Forceps, and YHC  paced shortly behind while exchanging some quality mumblechatter. YHC shared a proud parental moment of the week by relaying that my youngest has an uncanny ability to deliver quality on-point ‘Yo Momma’ jokes. This was brought to light earlier this week when her coaches explained to my M that she had them rolling all week with her hidden talent. Still not sure whether to be embarrassed or to laugh, but leaning towards the latter. This conversation then triggered several additional ‘Yo Momma’ classics along the trail. As we rounded the first bend along the trail, Forceps felt some pain (or maybe it was the jokes) and decided against the hills, so he and Dauber proceeded back to the greenway and would meet them back for COT.  YHC proceeded forward and caught back up with Lipstick and Bobby Dall, who had ventured back to pick up the six. PAX moved to the Sugg Trail, where Lipstick gave Bobby Dall and I a preview of BRR and a lesson on ‘handling’ a hill. Sprinting up the hill, Lipstick continued a strong pace beyond a glow of yellow ahead. The silhouette was familiar in the distance and as the yellow approached closer, we discovered it was Brexit, who was fresh off 11-miles of his own (great work!). Had a quick chat and ventured down the home stretch..

PAX proceeded back to Womble the long way around the baseball fields and circled up for some stretches.

Mary: Good Mornings X12, Right over Left X10 (2 additional for former Patriot\Bills player- Doug Flutie), Left over Right x10 (2 additional for Flutie). *Discovered on the run Lipstick is a Bills fan. Pigeon Stretches Right X12\Left X12, Cobra Stretch x12, Downward Dog x12, Michael Phelps to close it out.

Announcements: LAR (Long Ass Run) in a few weeks (2/9), can bike or run, 2nd F after. Shout out to Dauber’s daughter who made State- running healthy and shaving time off her current runs. 2nd-F at Dunkin Donuts for all 5 PAX- where we were later met by Slide Rule and his 2.0-Julius.

Prayer: Continued health for PAX, those experiencing marital issues, and additional prayers for family members with illness.