AGS – Below the Radar

/in /by

FNGs: None

Warm Up:  OYO

The Workout:  3 PAX Rucked on the greenway; remaining PAX ran throughout HS.  A little humid with temps in the 60s.   Social distancing in place.  Lots of coordination by PAX meeting up to run or ruck with all AOs suspended.  YHC had signed up to Q weeks ago and felt obligated to show up for AGS.  And I did not want to disappoint Mookie.  Vaseline  (Vasoline – I think both are listed) was grateful for PAX coming out today and at his run yesterday at U-turn with Norm.  Did not plant the shovel flag.  No one had F3 gear on.  I guess we were trying to fly below the radar. Great mumble chatter as always on the greenway.  POTS added comedic value when he finally decided to join Sprinkler and me after sleeping through his alarm clock.  POTS is the real deal running with his ruck on!  Nice work.  After 3 plus miles on the greenway and various running miles on the streets/sidewalks of HS, we circled up for COT at 7:00 am.  The sky was gorgeous BTW.

Mary:  no time

Announcements:  See message on social media from F3 leadership; try and stay connected with your buddies

T-Claps (Recognition):  Great half marathon by Deadbolt yesterday on the ATT.  Shredder put in over 40 miles on his bike!  Lots of PAX posting how they are keeping busy with various workouts and activities.   Dauber reached his goal of Q at twenty different AO sites in 2020.  Holding off completing the remainder AO locations until we officially start back up.

Prayer:  Unspoken; Keep you and your family safe.

 

 

Looking for hills

/in , /by

Had 8 @ AGS for some miles of various sorts…4 runners, 3 ruckers, and Yogurt running his leg of the marathon relay! YHC decided on a hilly route for the runners.

FNGs: Nope
Warm Up: Butt kickers, frankensteins, SSHs
The Workout: Womble > Ballentine > 55 Bypass (turnaround) > W Elm > Avent Ferry > Cemetery Hill > Earp > Bass Lake > Stintson > Around Womble > Grigsby > Womble (6.2 miles)

Mary:

Announcements: See Slack and Facebook

T-Claps (Recognition): All PAX for continuing to get out an push themselves in what is a fairly stressful time for everyone.

Prayer:  30 seconds of silence

Because You Showed Up…

/in , /by

After a very exhausting week, YHC was looking forward to some miles this weekend. Earlier in the week, PAX received word of race cancellations, as well as a series of domino effects that will soon impact the current day to day in the weeks to come related to COVID-19. For YHC, Sundays are that time of reset and reflection. Certainly a lot to think about and how different the last few weeks have been from what we knew several weeks before that.  Toilet paper has somehow become the staple of choice across the country, while social distancing is now a ‘thing.’ All sporting events have been cancelled, schools are cancelled, business travel is becoming suspended, and now working from home has become the new norm in our daily lives.

The one thing YHC knows that does not change is Sunday’s at AGS. Today was one of the more memorable for YHC as it reminded me how important ‘showing up’ can be, not only from an accountability standpoint, but also the impact you can have on each other and not even know it. You probably have heard this a dozen or so times, but “Who is pushing who?” Today, whether they knew it or not, each PAX had a significant impact on one another in that light 52 degree drizzle.

The day before, Redenbacher had asked YHC if I was still running a half tomorrow even though the Tobacco Rd 1/2 was cancelled. We were both signed up several months back. When the race turned ‘virtual,’ my attitude turned from doing it to eventually getting to it.  Having done 8 mi with Deadbolt at U-Turn yesterday, it did not seem like a good idea considering I was at PT getting dry needled that previous Monday.

My response was maybe. I’ll pre-blast it as an option for an insomniac 7.1mi EC and see who shows. Farva also mentioned a 6mi Ruck starting at 5:30am and Dauber also wanted to Ruck, but didn’t want to start that early, so offered a 3mi at 6:00am. This would be the start time for those running the 6mi Main Event as well. With the crazy EC option on the table, now ‘my eventually getting to it,’ turned into a ‘will have to do it,’ if someone shows. Goes back to the “if you can’t Q it don’t do it” mentality. If someone showed, we’d have to run it. It’s that simple. That’s how YHC rolls and when its out there and someone shows, you do it because someone else is just as crazy as you are and you don’t let them down.

Out of some type of miracle, YHC rose from the fartsack ahead of his 4:05am alarm as if the Sky Q planned it that way. Exactly at 4am woke out of a dead sleep. Scrambling for my iPhone 3, I noticed the time and elected not to hit snooze, but rather put on my gear and head to the garage to lace up my Hokas. Flag packed in the backseat, I muttered something that rhymed with “Truck Me.” Rolled into Womble at exactly 4:30am, planted the flag and no cars to be found….4:35am hit which was the meeting time for the Insomnia EC. At that point, no cars and YHC was reserved to sleeping in Knight Rider until Farva arrived at 5:30 to tap on the driver’s side window to wake me up. As I went to look down at my phone one last time, lights started to appear in my rear view mirror from Stinson. He showed up…

“Sorry, I’m late Mookie,” says Redenbacher

“Yeah- so am I”…”I was hoping you wouldn’t show. This might be a terrible idea, but let’s do it.” I strapped on the headlamp and the light up vest. After a series of forgetful moments…did I lock the car, I don’t need my earbuds, it was starting to drizzle a bit.

Redenbacher says, “Hang on one second…sorry,” from his trunk. He’s ripping off some much sought after 2-ply, knowing that there could be some emergency gross weight adjustment later in the run. Honestly, have never experienced the need to drop a few sharks in the woods during a run…until this morning. We’ll get to that later. With that, Redenbacher and I went straight down Stinson and across the street to the neighborhood that abuts Holly Grove. As we were not running Tobacco, we figured we’d pay tribute to the flat route of ATT and the track was a perfect mix of flat concrete surrounded by trees. After about the 3rd lap, Redenbacher had to investigate a space behind the white shed, while putting his 2-ply to use. YHC continued around the track and was later rejoined with Redenbacher until we were at about 4 miles. Exited the track and then back out to Holly Springs Road and that is when I felt it.

Informed Redenbacher that we may need to stop at Lowe’s, but unfortunately was still too early and was not open. Picked up the pace and proceeded down Earp and then a left on Raleigh, back to Womble. Never knew how the extreme need to R4TJ could be until I reached Raleigh St. and had to tighten my gait for fear of letting a kit kat loose. Stopped the watch, took a quick pit stop and noticed we were about a little less than a mile short of the 7.1mi needed. At that point, it was 5:50am and PAX started rolling in. Bufford and Dauber, followed by Oboe, Vasoline, Nemo, and Slide Rule. Java’s car was already parked along with Farva’s so must have been on their Ruck.

Welcomed everybody and got going with the following workout.. As we were doing a quick lap around the lot, we see UTI coming in hot and made it just in time for the following exercises..

Warm Up: Lunge walks, Frankensteins, Imperial Walkers X10, Hillbillies X10, Daisy Pickers X10, Good Mornings X10, Prisoner Squats X10, with a squat hold as I explained the route.

The Workout: Dauber was the solo 3-mi rucker this morning and had a route picked out that would get him back to the lot in time for Mary. For the runners, we’d stick to pavement as YHC didn’t trust the footing at the lake with the early morning rain. We’d do a modified NH (the graphic on strava kinda looks like NH). Took PAX the long way left around the baseball fields of Womble and onto Grigsby. From Grigsby we would head up Raleigh Street to Jones Park and then on to Veterans, heading to the back side of Ting EC, around Artic Ridge and then back onto the greenway, proceeding straight up Skymont. As we ventured up Skymont through Rhamkhatte Village we’d make a right back onto Holly Springs Rd, then onto Raleigh back to the flag.

At the start of the run, YHC was just starting to settle in with Redenbacher not far behind. Really good group of PAX this morning, each with varying speeds which made some good pairings throughout the run. Big shout outs to all PAX, especially Nemo, Oboe, and Vasoline for continued pick ups of the six. Honestly, that was the only way I think Redenbacher and I finished the last few miles this morning. Also shout out to Buford who provided a nice even pace through Jones and Veterans. Legs were getting fatigued as we approached Skymont and keeping the light up vests within eye shot made all the difference.

Mary: Arrived about 13min late to Mary, but were greeted by PAX upon return. Dauber I think wanted to hand me a bottle of geritol, noting that i’m slowing down in my old age.

Announcements: Banana Seat and Pikachu ALS challenge. Check out slack
T-Claps (Recognition): All PAX getting out there today for ruck and running miles. Redenbacher for holding me accountable to get that 13.1 in this morning. PAX picking up the six as well as Dauber, UTI, and Slide Rule for making sure I did not miss out in conducting Name-O-Rama.

Prayer: All those affected by COVID-19. Continued health to PAX and families. Continued prayers for Crab Legs. Prayers for Forceps and his family. YHC took us out.

2nd F held at Sir Walter, where Redenbacher and YHC had to run to as we were about 1 mi short of the 13.1. After a series of loops in front of the library, DownTown Train, and Main Street we wrapped up what we set out to do this morning and were greeted by PAX and some quality mumblechatter. Skidmark even came out to join us.

A solid morning, Men! Thanks for the opportunity to lead.

A Rucking Headlock… 9 PAX spring forward at AGS

/in , /by

Pre-blast for AGS called for a main event ruck with a running option. A few Slack posts revealed that Coal Ash would be getting running miles for those not wanting to ruck. With the time difference, YHC didn’t know what to expect, but did expect a few PAX to show. Rolled into Womble around 5:50am to find a few dudes with headlamps fleeing Womble on foot (no cars) getting early miles.  Parked and quickly saw Dauber on the right side of Knight Rider.  Planted the flag and then saw a few trucks started to roll in and quickly had a Sprinkler sighting, then followed by Oboe. Master Shake rolled in as well. I haven’t seen him in several weeks and having missed his appearance last week. It was good to see him back in the gloom.

Double D also came ready to ruck and later discovered that he was the recipient of a Brutus “the Barber” Beefcake-sized headlock\sleeper hold by Sprinkler. Exchanged a few fist bumps with Double D and Sprinkler before Double D inquired, “who’s truck is that?”… “Oh, that’s Vasoline…”

Boy George also came rolling in. This dude was on the second to last leg of a 48hr Goggins challenge. Not sure if he was awake, but his eyes were open and he was responding to visual cues and verbal commands. To round out the field, Midget came rolling in equipped with 3 ruck sacks ready to go. 6am hit and we were ready to go.

Warm Up: Boy George did a solo mission run around the soccer fields, while YHC lead PAX with a light mosey to the opposite end of the parking lot, with alternating lunge walks to the center. Circled up for SSH X10, Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10…Midget, nice of you to join us, Fazio Arm Circles 10F\10B. Prisoner Squats X10 on YHC’s up\down. Squat hold for the routes.

The Workout: Only 2 runners. No sign of Coal Ash, unfortunately. Master Shake and Vasoline did the standard loop around the lake, while rucking PAX took the greenway to the lake (bypassing the lake segment) and continued through the backside of Sugg Farm. Lots of great mumblechatter along the way. Did not have an opportunity to get in between Sprinkler and Double D until the end of the ruck as we made our way down Grigsby, but that is when we discovered that Midget’s texts in a group chat got a 1-way ticket to vibrate on Sprinkler’s phone last night. Hopefully, more rucks will be planned in the future at AGS. Great fellowship and a great opportunity to connect with PAX at a different pace than a standard running or high-intensity AO. Arrived back to the flag about 2 min past 7am and performed a series of stretches, while waiting for Master Shake and Vasoline to come in. Great 2nd F followed at Sir Walter, where Oboe, Midget, and YHC got a visit from Skidmark.

Mary: Good Mornings X10 IC, Right over Left\Left over Right. Planked Calf Stretches. Downward Dogs and quad stretches.
Announcements: Mule next Saturday. Tobacco Rd. Half Marathon next week
T-Claps (Recognition): Master Shake and Vasoline holding each other accountable on the run this morning. Boy George completing the Goggins 48 hr challenge. All PAX battling the time change to post this morning.
Prayer: Prayers for Forceps and family. Those battling health issues. Sprinkler’s friend, Laredo, who has battled recent tragedies. YHC took us out.

You get 5 and you get 5!

/in , /by

FNGs: none
Warm Up: SSH x10, Frankensteins x10, high knees / butt kickers
The Workout: Ruckers had already started early at 5:30, looking to get 5.5 miles. Went down the greenway and around Bass Lake.

All runners were going for 5 miles. Ended up with 5-6 by picking up the six (good work doing that by all HIM). Went out to Holly Springs Rd, through Sunset and up Bass Lake Rd hill. Yogurt joined us for COT.
Mary: Naaaaah
Announcements: Vote on Tuesday! BRR teams are forming.
T-Claps (Recognition): Coal Ash for going the distance today (over 10 miles).
Prayer: Forceps, Wallaby, Crab Legs

Where My Dogs At? Good Guy Miles for 4 PAX at AGS..

/in /by

No Q Tour travels this morning for YHC. It’s Sunday and as site Q of AGS, there was planning involved, but nothing that would require a walk through. Pre-Blast offered ‘Good Guy’ miles, nothing too crazy, no hill repeats, no Crossway, no slippery bridges…just straight flat road miles for all those in need of a shake out run from the day before, figuring there may be a need given the Strava feeds. A 3 mi EC was also planned for those in need of extra mileage. Certainly, YHC was in need of more miles this week having traveled on Monday and Tuesday, but who else would show?

Only received an Aquaman “SC” from the night before and a M4L- “Asking for a friend” rucking request, but you probably know how that ends.

Arrived to Womble around 5:20. Redenbacher was already there. Planted the flag, grabbed the light up vest and we were off. A nice even paced jaunt up Stinson to Rogers St. and then onto Main past Sir Walter (where M4L would have stopped for coffee if he showed for the ruck) and behind the parking deck where Ivan meets. Have big plans for that AO this coming Friday after taking a closer look at the surroundings this morning. Proceeded straight past Downtown Train and then a right on Earp, following all the way to a right on Bass Lake and then Stinson back to the flag. Arrived back to see 2 new cars parked in the lot.

Oboe had just pulled up and the owner of the other vehicle was stretching on the curb. At first YHC had thought it was Sprinkler. As I arrived closer, I didn’t recognize the face and did a double take. Could it be? “Hi, I’m Keith,” he said.  The past 3 weeks have yielded 2 new FNG’s at AGS. Shout out to Farva for headlocking “Keith” this morning to join this thing we call F3.

5:28 and still no sign of any other PAX. Where my dogs at?….YHC gets it. There were alot of miles yesterday and Sunday’s are typically a day of rest for many, but would like to see some more folks on Sunday over the next few weeks. Gave our FNG the disclaimer and warmed up with the following series of exercises

FNGs: Welcome Vasoline. YHC, Redenbacher, and Oboe had a tough time with the naming ceremony this morning. We really needed Dawgpound on this one. Vasoline works in the beverage\soft drink industry with Farva and tried to come up with obscure soda references to start. After a few minutes between teetering on Shasta and Fresca, and a beverage called Moxie that YHC came up with that neither Oboe or Redenbacher had heard of, we then started asking about sports teams and favorite bands. Smashing Pumpkins and Stone Temple Pilots came up and we settled on the STP classic- Vasoline.

Warm Up: Light jog around the lot. Frankensteins and lunge walks to the middle. Carioca L\R, R\L. Circled up for Imperial Walkers X10, Hillbillies X10, Morocan Night Clubs X10, GM’s X10, Fazio 10F\10B, Prison Squats X10, Squat Hold while YHC explained the route.

The Workout: From the tennis courts, PAX would proceed the long way around the baseball fields and up Grigsby to the neighborhood on the right of the Sugg Farm gate. Follow it down to the greenway and then a right to follow the newer greenway extension back to Grigsby. Followed Grigsby past Stinson and a left on Rogers St., past Main and behind to Earp (just like the EC route), but a right back on to Raleigh St. and then Stinson back to the flag. PAX got between 4-5mi with several pick ups of the six.

Mary: Stretches- Pigeons, Downward Dogs, Right over Left, Left over Right.  All while watching a tremendous sunrise.

Announcements: Forceps’ son’s memorial service is Saturday, Feb 29th at Hope Church from 12-2. Check Slack for updates.
T-Claps (Recognition): All PAX getting out this morning in the cold and putting the work in.

Prayer: Prayers for Forceps and his family. Wallaby and those battling substance issues. All military and first responders. YHC took us out.

Take your time, we will wait.

/in , /by

Ten for some running and rucking at AGS. 7 human and 1 pup runners and 2 ruckers. YHC saw that the Q sheet was empty for AGS and was planning on running his favorite route around Bass Lake anyway, grabbed the Q and made these guys run it with me. Initially planned on running Soul Crusher, but decided against it for safety reasons. I’ll wait until it get a little light out and maybe we can do some hill repeats? COT was slightly delayed due to some sever intestinal distress from YHC. I told them to carry on without me, but being the decent men that they are, everyone waited on me to wrap up COT.

FNGs: Nope.

Warm Up: SSHs, Frankensteins, Daisy Pickers all of which impressed UTI.

The Workout: Womble > Greenway > Bass Lake (clockwise) > Greenway > Womble

Mary:

Announcements: Lots of 3rd F opportunities, new spreadsheet. Keep an eye out on Facebook and Slack.

T-Claps (Recognition):

Prayer: Forceps and his family

Hanging By a Moment…7 PAX Make Some Memories @ AGS.

/in /by

YHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered?  For YHC, this was a needed reminder and one all PAX should keep in focus.

Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks

FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.

Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.

The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.

Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.

Prayer: Continued prayers for Wallaby. Aquaman took us out.

Super Sunday, High-Intensity, Centennial Reps

/in /by

In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!

It was probably the trails.

/in , /by

Five PAX at AGS for some chilly birthday miles around Bass Lake. Thanks for coming out for a run Redenbacher, 187, Oboe, and Forceps!

Two noticeable absences that I won’t mention by name;)

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers, 5 burpee penalty for some tardiness.

The Workout: Womble>Greenway>Around Bass Lake>Greenway>Womble

Mary:

Announcements: ATT Run Feb 22

T-Claps (Recognition): Redenbacher, 187, Oboe, and Forceps for coming out in the cold for a run.

Prayer: Injured PAX