Out and Back

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3 PAX showed to AGS for some miles, but only two were eager to knock them out this morning. YHC was still sore from all day yard work the day before, and perhaps some residual soreness for the bricks M4L made us run with for 40 minutes on Friday. In any event, Cupid had a good suggestion to do some 1.0 out and backs, with Womble as the focal point, making sure YHC didn’t feel left out and would be able to check in throughout the workout. Perfect!

FNGs: None
Warm Up: Half circle to the back of the soccer fields. Imperials X10, Fazio, 10 F\10B. Good Mornings X10. Continued on the mosey back to the picnic shelter on the opposite side of the soccer fields. Squats X10

The Workout: Out and Back #1- Get your Groceries- From the top of Stinson to Lowe’s Foods and then back to Womble

Out and Back #2- Cletus EC route- Top of Stinson to Raleigh Street

Out and Back #3- Continuation of Out and Back #2, and instead of heading back to Womble, PAX took Grigsby all the way around and to the fence at Sugg. Great work throughout by Cupid and Oboe, who got a solid 6+ mi in.

Mary: Stretches OYO
Announcements: Q Swap coming in August
T-Claps (Recognition): Cupid and Oboe for getting out there this morning and additionally to Cupid for getting a 60 mi week. Great Work
Prayer: Health Workers, those with family members near an far that are ill. YHC took us out.

AGS- No Random Birds..Lots of Hills and an F-Bomb

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With BRR just around the corner, YHC called for around 5ish hill miles in the pre-blast. The goal would be to keep all PAX together while tackling some of the favorite inclines surrounding Womble. Was arriving late to the lot, but saw some great leadership with Aquaman getting Cowboy and Oboe warmed up. No time to plant the flag, so joined the semi-circle to take over while Aquaman gathered some last minute items from his truck. Vasoline came rolling in from some EC a few minutes later.

Some PAX get 20-30 miles a week, this guy Vasoline is all about efficiency, getting his 20-30 over the weekend. 17+ yesterday and back at it this morning with 5 before the main event.

Warm Up: Asked PAX if they were ready to mosey and all were accounted for, so we proceeded out of the lot towards the base ball fields. At the intersection to head left or right around the fields, we circled up one last time for some Imperial Walkers X10, Hillbillies x10 and then headed right and all the way out to Grigsby. Proceeded right on to Grisby until we got back to the intersection of Stinson.

The Workout:

Hill #1

Stinson- PAX would proceeded down to Stinson all the way til they got to Lacombe St. and then would head back up to the top. I remember when this thing called Speed Racer was a ‘thing’ and we used to do this about 5-7 times. It was brutal. This morning we were only doing it once so as to get a feel for the other inclines for the weeks ahead. Great job of picking up the 6 and as we approached the top, PAX looked to YHC to see what was next.

Hill #2

Next hill would be Library Hill, of course. Proceeded down Grigsby to Rogers St. and crossed Main St. to get to the top of the traffic circle at Library Hill. Proceeded down to the pool lot at the bottom and then made our way back up. Great fellowship and mumblechatter through the run even though these hills weren’t helping YHC keep up with the conversations. At the top of the hill, I got another “What’s next?” That would be W.Elm. And with that, the first and only F-bomb of the morning by Oboe.

Hill #3

Proceeded back down Library Hill with a left on W. Elm. This hill is the worst, but it builds character. Again some strong work by the HIM out front picking up the 6 and tackled this segment together all the way out to Avent Ferry. Took a left and headed back out to the backside of Main St. to My Way Tavern before heading back up to cross Main Street. A quick look at the watch had us at about 6:55, which was perfect for a 7:00am parking lot arrival. As we made our way back to Stinson, Aquaman pointed out that there were no strange birds flying around today, referencing the fact that every time Aquaman posts at AGS, we always see random bird sightings like hawks picking up squirrels or relentless woodpeckers aimlessly attacking gutters. Not this this morning, however.

Solid work with PAX getting close to 4.5-5+miles.

Mary: Stretches OYO
Announcements: Mulch sign-ups. Q swap coming in August
T-Claps (Recognition): All PAX showing up this morning and sticking with the plan of segmented hills vs. a regular routed run. YHC tends to switch things up at AGS from time to time to keep the workouts from getting stale, so I always appreciate PAX willingness to try new things.  Nobody wants to run the same routes every time. Some other AO’s try to name their routes after a constellation or a Thanksgiving Day delicacy to make them sound unique and more appealing, even coupling their pre-blasts with toilet bowl humor. They may do that other places, but not AGS. We even hold 4mi bootcamps from time to time. Hopefully, one day U.T.I may want to lead it. I suppose I’ll have to ask him tomorrow at Paradise City before Banana Seat delivers the beating he has planned for tomorrow.

Additional T-Claps to the HIM on the 8.5 mi ruck this morning. Breach, LED, Sprinkler and the rest of the PAX who joined in support of rucking food pantry items for Mama’s House. Great community building, representing all 3 F’s!

Prayer: LED’s uncle. Crablegs. Those battling illness due to covid and other health-related issues. Aquaman took us out. A great morning, Men, and always appreciate the opportunity to lead.

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us out.

All Business and a Pecker of Wood

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Last weekend of Rune.. who is gonna show up to log that mileage this morning. As I made my way to Womble, I happened upon Vasoline getting some EC heading down Holly Springs Rd. As I made it to the lot, a white truck with “Greener Pastures” blazoned across the side was conveniently parked backwards into its space. Aquaman in the house this morning!

Planted the flag and was quickly greeted by H1N1 and Vasoline coming off his EC run, Aquaman came running back from his earlier run and now a Yogurt sighting. One more car rolled in and Maybeline made it a half dozen this morning.

Warm Up: Quick lap around the lot. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Frankensteins X10 (IC), Prisoner Squats X10.

The Workout: 5 mi loop- Down and up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Bass Lake, Right on Earp, Left on Raleigh, Left on Grigsby and back to the flag at Womble. Quality business-like run throughout, multiple picking up of the six by Vasoline and Yogurt. At the beginning of the run, YHC knew with this crowd this morning he’d be the six, but with a first sub-9 AGS run of the year, I’ll take it. You guys push me more than you’ll ever know, especially up those damn hills. On the way back to the flag, we even spotted a wood pecker after hearing an awful sound against an aluminum gutter. Always seem to have these random bird sightings when Aquaman posts on Sunday. Last time he posted to AGS, we saw a hawk snatch a squirrel from the ground. Solid work all the way around by PAX in attendance this morning.

Mary: Stretches OYO
Announcements: Rune Mileage- almost done, July 4th Convergence, Mulch-sign up
T-Claps (Recognition): All PAX pushing a solid pace this morning and others getting extra mileage before and after the Main Event
Prayer: Continued health for all PAX and for those facing economic hardship due to the pandemic

Aquaman took us out. Great Work, Men!

Happy Father’s Day…Easy Like Sunday Morning

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On any given Sunday, sometimes YHC reserves the right to switch things up from time to time. Pre-blasted a 4mi bootcamp instead of a standard 6ish mile route. Alot of PAX logging tons of Rune miles and finding that U-Turn has always been the main weekend draw, so a nice easy bootcamp to close out the week from time to time is always a good option. We did this last month to some good reviews so being that it was Father’s Day, it just made sense to offer up something special.

Rolled into the parking lot to see some cars already parked. We had the Cupidmobile, but he appeared to already be on his way based on some EC exchanges on Slack with Vasoline. Fanny Pack’s car was parked, but didn’t see him at first until he emerged from the shadows. Fresh off of some vacation, he was looking to get re-released into the wild after a significant week long hiatus from the gloom. May as well start with some EC.

YHC planted the flag and informed Fanny that I’d be good for about a mile, but had to be honest, I needed to save some energy for what was planned this morning. Informed him I’d roll with him to Rogers Street, but then would need to turn back as I had a few things to scope out. He continued on and YHC turned back to Womble, but not before seeing Vasoline and Cupid strolling at a nice pace in the opposite direction.

My original plan for this morning’s bootcamp had us doing some warm ups in the old Ivan lot and then continuing a run to Sugg Farm for some typewritters at that steel fence at the entrance. That plan quickly dissipated as I made my way back to the Womble lot as I saw an empty Hunt Community Center lot on the way back. With this area in play, we’d be sacrificing a little mileage this morning, but definitely up’ing the beatdown value of the workout.

With about 5 minutes left before go time, some additional cars came rolling in along with the PAX finishing their EC routes. Wallaby- a first timer to AGS, then Oboe. Out of no where, Bernie comes rolling in. Been a while since I’ve seen Bernie at AGS and good to see him out there this morning.

YHC greeted PAX, wished everyone a Happy Father’s Day and went right to work at 6am.

Warm Up: Brisk mosey to the back Womble lot via the left side of the soccer fields. Circled up for some SSH X25. As we finished those up, Nemo decided to join us a little late and you know what happens next… 10 Burpees OYO. Brisk jog to the center speed bump and back to the start. Good Mornings X10, Prisoner Squats X10, followed by a brisk mosey to the other side of the lot. Circled up for some Fazios X10 F\B, Seal Claps X10 IC, Overhead Claps X 10. Brisk mosey around the back corner to the other side of the island to the mid point and then back to the corner. Imperial Walkers X 10, brisk mosey to the far end for some Hillbillies X10, followed by some more prisoner Squats X10. Formed one single line and proceeded on an Indian Run to the rock pile that abuts the baseball fields.

The Workout:

Womble Baseball Lot

Everyone grab a rock, one you feel comfortable curling and extending. Asked Nemo his kids ages. 14 and 12 I believe, so advised PAX to put the rock down. Right hand on the rock, 14 Merkins, Left hand, 14 Merkins, Right hand, 12 Merkins, Left Hand, 12 Merkins. Next some Tricep Extensions X14 and then X12. Asked Fanny his kids ages and believe he said 8 and 10, so we did some curls X10 and then X8.  At that point, I think Nemo mentioned that he hoped remaining PAX had kids between the ages of 2 and 3.

Cusacked to the far end of the lot and did squats X10 and then on their six for some low slow flutter with rocks behind head. Cusacked back to the rock pile and returned the rocks. Formed a single line and called for another Indian run back to Stinson and then into the Hunt Community Center lot. Got to the flags at the entrance of the Hunt Center and did some Sumo Squat Jumps X10.

Hunt Center

8 PAX formed two lines of 4. Here’s where my earlier idea came into play. Two lines of 4 would form for some indian bear crawls that spanned the length of the lot. Line would proceed with everyone bear crawling with the guy in back double timing the pace of his crawl to make it to the front. Did a back in forth of the lot (everyone getting a turn and a Michael Phelps in between sets).

PAX were soaked and turned out to be a brilliant idea in a twisted and sadistic kind of way. Called for PAX to form a single line again, this time scout running to up Stinson, left on Rogers, and then to the upper deck parking lot behind City Hall.

Upper Deck Parking Lot

PAX lined up and at that point knew Wallaby had 3 2.0’s so asked some ages and before we knew it we did sets of standard merkins, wide grip merkins, and diamond merkins (as they were all girls and diamonds are a girls best friend). Mosey’ed to the far end of the lot and performed one more set with a mosey back to the far end. Then instructed PAX to the OBGYN Reserved parking slots for some Derkins X10 and People Chair with Overhead Claps X10 IC. Rinse Repeat X8, because well…YHC’s 2.0’s are 10 and 8.

Called for the single line again and asked for an Indian Run to the rock pile next to the Library.

Library Hill

Asked PAX to pick a rock that was somewhat flat, but something they felt comfortable curling, squating, and extending. Also asked PAX to find an accountability partner. Cusacked the rocks to the top of the traffic circle at the top of Library Hill.

PAX at the top would perform 50 Curls, 50 Extensions, 50 Squats (Total Team), while the other PAX would run down Library Hill to the pool lot and then back up to relieve their partner and finish up their half of the exercises, while their partner did the same up and back run up the hill.

The reason for the flat rock was simple.. For this next installment, PAX at top would plank hold with rock on their back, while their partner ran down Library Hill to West Elm and then back up. Switch. Rinse. Repeat.

Cusack’d rocks back to the pile but performed some extensions and curls on the way before returning.

Single Line reformed and we were off with a final Scout run back to Womble. Great push by all PAX, and only was 4 mins over schedule and 3.62mi total.

Mary: Bernie 2.0 inspired stretches in 7 and 4 counts Right over Left, Left over Right, Pigeon Stretches.

Announcements: Rune- get your miles
T-Claps (Recognition): Wallaby for his first AGS post and also realizing after the fact that AGS is a 1-hour workout, not 45min. Way to push through! All PAX posting on Father’s Day and putting some work in.
Prayer: All PAX on this special Father’s Day. Those battling health issues, families near and far.

I Almost Forgot the Words

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An absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.

EC: Maybelline and Fanny Pack

FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.

Honored to run with you HIM’s today!

Benny Hills and Some EC

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With Rune in full swing, YHC pre-blasted some EC at 5:05 with a nice Main Event route at 6am offering some street miles with a mix of hills and scenic trails. Redenbacher liked the route last night, but apparently not enough to show this morning. Arrived to an empty lot, but not for very long as Vasoline came rolling in to hold YHC accountable for some pre-game mileage. On the way back into Womble, we spotted Boy George circling the soccer fields heading in the opposite direction for some EC as well.

Cupid rolled in with a few minutes til 6am and then we had Oboe, who has become a regular at AGS. At 6am, we mosey’d to the baseball field concession stand by the bleachers for the following exercises

Warm Up: Good Mornings X10 IC, Imperial Walkers X 10, Hillbillies X10, mosey’d to the umpire\kid statue and performed Fazio Arms X10F\B, Prisoner squats X10, and then mosey’d to Grigsby with alternating butt kickers and Frankensteins.

The Workout: Squat held for the route. Continue down Grigsby, back to Raleigh, and then onto Jones. From Jones head to Veterans and then onto the back side of Paradise City’s EC route, proceeding right out of the greenway and then a semi circle to Arctic Ridge, and then back to the greenway. When you come out of the greenway, head straight up Skymont to the end through Rhamkatte and then back to Bass Lake and onto Stinson to tackle the hill back to the flag. All sounded good in the squat hold and we were off. Boy George only needed a few miles to complete his Rune max so he peeled off, once we hit Jones, which had YHC with this morning’s gazelles. Having done about 4mi at that point, the humidity was taking a toll on YHC and was starting to get dehydrated, so informed the lead PAX that I was good for about 3 more miles and would make my way through Jones and Veterans, but to continue on and would meet them back to the flag.

YHC made his way through Rhamkatte and then back to Womble. When I arrived at Womble, had seen Boy George in the distance and proceeded back down Stinson to meet Cupid, Vasoline, and Oboe. Got a little concerned when we did a few circles and there was no sign of the PAX at 6:53. This was about a 5 mile route and surely with their speed and despite the humidity, they should be back by now. Apparently, there was some confusion and their route was somewhat extended and finished back on the Raleigh side of Stinson and not via Bass Lake. Oboe later shared that it was kind of like a Benny Hill episode with several comical turns to get back. Pikachu- if you are reading, you might want to look up the Benny Hill show to understand. Also, we still need to get you educated on the 80’s classic-Miami Vice after last week’s draft call. I haven’t forgotten and I got you!

In any event, everybody earned their mileage this morning. It was a steamy one and lots of rolling hills. Very strong work!

Mary: We missed her this morning.
Announcements: Rune-get your numbers in.
T-Claps (Recognition): All PAX getting after it this morning. Vasoline with 11mi after a strong U-Turn performance yesterday.

Prayer: Pablo and Martini and their families. Oboe who recently lost his father-in-law this past week. Additionally, Cupid, who’s grandmother is in hospice. YHC took us out.

Sixth Sense?…Maybe\Maybe Not

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Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts

Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St.  and Downtown Train domain.

The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.

PAX grabbed a rock they were comfortable curling and tricep extending.

Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.

Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.

Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.

Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.

One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.

Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.

At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.

Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”

Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.

Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.

Announcements: Check slack for site Q opportunities

T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.

Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.

Dear Mom…

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Dear Mom,

I’m writing this letter this morning as I woke up early to get a jump start on my day and also because you taught me the importance of being accountable. Like every Sunday for the past 2 years, I’ve been Q’ing this thing called ‘Any Given Sunday’ as part of a group called F3. Sometimes its just me, sometimes we get 4 and as many as 10 out there to run miles around town because that’s what is prescribed and hold each other accountable. That’s what showing up is and thankful you taught me the value of accountability and for you continuing to show up for patients during the time of this pandemic through your 50 year career as a nurse.

So as I rolled out of the driveway this morning to head to Womble, I thought of all those early mornings you woke up early to start your 2nd shift after working til 9pm the night before. Probably half awake, raising two kids on your own, but you did it because you had to and wanted to be sure my older brother and I didn’t go without. I also remember during the summers when I was twelve, you first brought me to your medical office to pull weeds in the parking lot where you worked to learn the value of money and earning a honest wage. When we do these F3 workouts in the summer, as oppressive as they can be with the humidity, it doesn’t hold a candle to the 90+ degree weather you had me in doing manual labor at the age of 12, but I’m better for it and mentally stronger in the gloom because of it. Fortunately, you also taught me the value of being versatile and the importance of communication, which eventually landed me a job inside your medical office and secured a job throughout high school and college. Later landing me my 20+ year career in Healthcare IT. You showed me the value of working from the ground up and for that I thank you.

As I entered the parking lot this morning, I saw that I was not alone. This guy we call Pikachu was there, fresh off a few miles prior to the 5 miles I have planned this morning. He’s a bit of an overachiever and not sure he sleeps, but he’s a solid runner and I’m sure he is gonna make me go faster than I want to go, not because he means to, but it’s a given that we will go faster because of how competitive you and I can be to try and keep up. I then turned around and 2 more guys rolled up. There’s these guys Oboe and Vasoline. Oboe is kinda quiet usually and a silent leader, kinda like you when you want something done and you don’t really say it, you just kind of do it and then based on your actions I usually follow suit and do what you do and I try to keep up. Vasoline is one of the new guys in the group. Been running the past few months on the weekends and through quarantine. He’s battling some issues now with his IT band after overextending on some of his runs, but is doing his research and studying up on how to get stronger to run injury free. You and I both know what burn out can do and always good to take a step back and reassess corrective measures.  A reminder of when you always tell me to breath, especially when presented with challenges. Then there is Coal Ash. Might be the one guy in the gloom that seems to get the most out of me on Sunday’s when he posts. Not really a runner by trade, but a soccer player that is conditioned to run long distances, and can inspire intermittent speed when he wants to drag it out of you, especially up hills. Kinda like the time I didn’t want to take that AP Bio exam in high school because I thought it was too hard and wasn’t going to pass it. You made me stay in all weekend and accelerate my studying on all things amoeba and branch chain amino acids. I eventually passed like you knew I would and actually allowed me to get a jump start on college credits my freshman year. “Don’t put off til tomorrow what you can do today”….yeah I get it.

FNGs: No new guys, but that’s ok, they’ll show soon enough.

Warm Up: With these guys already warmed up, I figured I’d pick up where they left off with a hot lap around the lot. We circled up for some exercises that are gonna sound a bit unusually so I won’t bore you with the details, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, Phelps, Fazios 10F/10B, Prisoner squats X10. We then squatted while I explained today’s route

The Workout: Since you are many miles away, I figured this morning’s route needed to be special, but also let you know that I was thinking of you. With that, I decided on a route that in the end when viewing on Strava would look like NH, where you currently live with the end point being close to where you live at the bottom. I even forced Pikachu to run an extra lap with me at the end to accentuate the point. He thought I was trying to finish up and get the extra mileage, but I was actually trying to make the picture on Strava look better. That’s the perfectionist in me that I learned from you and also a tribute to you for always instilling in me the importance of a plan, while also encouraging my creativity.

The route started down Stinson and all the way up the hill to Bass Lake where we took a left to Holly Springs Road and straight up through Rhamkatte Village. It’s that place I took you to look at townhouses when you visited. I kinda knew you wouldn’t relocate down here, but I appreciate your willingness to try even though I know deep down you are a creature of habit. A quality I have gained genetically and battle with every day as I strive to try new things. To continue this morning’s route we headed left through Rhamkatte and caught Skymont all the way down to the greenway. From the greenway, we took a right onto the back end street, which is the opposite route of this other run we do at another workout called Paradise City. Continued on that and then looped it by taking a left on Arctic Ridge and back the way we came via the greenway. I told the boys with the hills coming up, that I’d need a piggy back ride, but unfortunately that is frowned upon these days with the current pandemic. I’d have to push through from a distance. The good news is that these dudes came back on every turn. There is a name for it and it is called picking up the six.

It’s kinda like that time I had a few too many the night before you planned to drive me back to college for my sophomore year. You had worked through the night on a private duty nursing case and told me that I had better have that car packed and ready to go when you got home. Instead, I was passed out on the bathroom floor with the car only have packed. Yeah- you didn’t let up that morning, forcing me to scrape myself off the floor, finish packing, and force my way through the hangover. To this day I do not drink Southern Comfort and have your voice in the back of my head every time I see it.

With all these pick ups by the guys this morning, I started to say I was sorry for dragging behind, but when I looked at my watch I was running a sub 9. Sorry not sorry… These guys were flying this morning. Finally made our way back, and added a little distance at the end as mentioned. We then circled up and we do this thing called COT, which is a circle of trust. I told each of them to call their mom’s because if you were there, that’s what you’d tell them to do. As many are married and with kids, I also advised and challenged each person to make this day special, take care of their wives, spend time with their kids and enjoy the day. Alot of special women in each and every one of our lives on a daily basis, deserving more than a one day celebration. We need to take time to thank them and for me personally I need to do a better job of that to include those daily thank you’s.

Announcements: I additionally told these guys to make breakfast for their wives, give virtual hugs\real hugs where applicable and check this thing called Slack where we organize the workouts and intel for the week ahead.

T-Claps (Recognition): I gave some additional praise to all the guys in attendance this morning, helping to keep each other accountable, some with PR’s- Vasoline, Oboe, YHC (myself) included. I told you we’d run faster this morning. Again, not because we wanted to, but because of competitive nature, and more importantly because these guys showed up.

Prayer: In the end we offered some prayers for some of our F3 brothers like Wallaby and Wrangler and their families, as well as all of our front line healthcare workers helping others through this tough time with the Covid health crisis. Even though you aren’t here physically in NC, please know I am thinking of you.  As well, I know the guys in attendance this morning and the other F3 Southwake brothers, like Deadbolt and Redenbacher (who we missed at the workout this morning) will be thinking of their moms today. I will call you later.

With Love, your Son (aka- F3-Mookie)

AGS Sunrise Services resume

/in /by

After a long hiatus from the gloom, AGS reopens to perfect conditions and a dramatic sunrise. Rolled into the lot 5 minutes before the start. Oboe and Boy George were already waiting for YHC. No ruckers this morning and no Redenbacher, who had HC’d the night before. 6am hit and we were off with the following warm-up

Warm Up: Mosey to the side lot adjacent to the baseball fields and circled up to the first corner for Imperial Walkers X10, butt kickers to the 2nd corner, stopping for Hillbillies X10, mosey to the 3rd corner for Good Mornings IC X10, mosey back to the main lot. Proceed with a set of Frankensteins to the middle of the lot and then a mosey to the far end. Circled up for one last set of prisoner squats X10.

The Workout: As we were officially reopening AGS this morning, we decided to do standard loop with counterclockwise route around the lake. Strong work by Oboe and Boy George pushing a good pace to the lake. Special shout out to Oboe for carrying YHC up the hills around the lake and pulling mediocrity out of the mud with several circle backs for the six…(that would be YHC). Plenty of social distancing at miles 4-5 and appreciated the pick ups. Arrived back to the main lot for Mary.

Mary: Not sure where she was this morning. Think she is still following stay at home order, but hoping to find her next time.

Announcements: AO’s reopening.. check your local listings and sign up on Q sheet

T-Claps (Recognition): PAX getting out this morning. Dumbo for completing his first half yesterday.

Prayer: Prayers for continued health both personally and financially in this tough time of Covid-19. Prayers for essential workers and leaders that will be making decisions in the upcoming months. YHC took us out.