Any Given Sunday-5 PAX served Hills Sunny Side Up

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In honor of the BRR coming up next weekend, YHC decided to change things up this week and bypass the greenway route to Bass Lake and treat 5 PAX to some hill work. Like yesterday morning, conditions were a bit humid and the perfect recipe for another shirt soaker.

Warm Up: Light jog to the far end of the parking lot. Butt kickers back to the starting point. High knees to the far end of the parking lot, carioca back-R over L and switch to L over R. Fazio Arm Circles x10 F\x10B, Air Squats x10, Toe Walk (20 paces forward) Heel Walk (20 paces back).

The Workout: 6 mile Scout Run with periodic loop backs to pick up the six. YHC called an audible and changed the standard route of accessing Bass Lake via the greenway. Instead, the route started on Stinson with a right down Bass Lake Road. PAX went counter clockwise around the lake and then back up the hills of Bass Lake Road. The route then proceeded left down Earp St, followed by a left on Raleigh St and Grigsby back to Womble Park. A total of 6+ miles.

Mary: Stationary Stretches, R Leg over L Leg, L Leg over R Leg with holds for 10 seconds. Downward Dog for alternating calve stretches (R\L\Both), Cobra Stretches x2, Tricep R\L, Shoulder Stretches with R\L arms alternating across body for 10 counts.

Announcements: BRR this upcoming weekend, 9/11 Stair Climb

Prayer: Continued prayers for Double D and his father. Additional prayers for YHC’s daughter, Caroline, who will be having oral surgery this Tuesday. Prayers for those running BRR this upcoming weekend and that they stay healthy and travel safely. YHC also shared a story he had read with his kids this past week.

It was about a group of frogs that were traveling through the woods when two of them fell into a deep pit. When the other frogs saw how deep the pit was, they told the two frogs that they were as good as dead. The two frogs ignored the comments and tried to jump out of the pit with all their might. The other frogs kept telling them to stop, that they were as good as dead.

Finally, one of the frogs took heed to what the other frogs were saying and gave up. He fell down and died. The other frog continued to jump as hard as he could. Once again, the crowd of frogs yelled at him to stop the pain and just die. He jumped even harder and finally made it out.

As it would turn out, the frog that made it out was deaf and thought the other frogs were encouraging him the entire time. The lesson here is that there is power in the words that we speak. An encouraging word to someone who is down can lift them up and help them make it through the day. We need to be mindful of this in our daily interactions with co-workers, neighbors, friends, and family, as there is power in the words we speak. An encouraging word can go a long way. -Aye!

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

Any Given Sunday- Hill Run Audible

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Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.

The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).

Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L

Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15amย  (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.

Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.

9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday

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Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches,ย  Quad Stretches- L\R

The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior)ย  showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.

Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ andย  ‘Running 4 the John.’ Thank you to DD for calling that out.

Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.

Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:

“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”

Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.

Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”

Continue to reflect on this this week through our actions.

Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.