Pace Yourself..

/in /QIC:
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With another Derek Davis Memorial 5K in the books, it had me thinking this morning about our community. As I drove by the stop light at Linksland and Holly Springs, I glanced at the shoe tree. Amazing the outpouring of community support for this event.  Although I didn’t know Derek personally, only knowing what I know from second hand accounts of the great man he was and the  Strava records, many of which he still holds, I do know this.. His legacy is strong in this community and will regret never getting an opportunity to meet him in person. As I drove by the memorial, I made the first of many decisions…this morning’s route would be altered ensuring that PAX would run by in respect and for inspiration.

Arrived to the parking lot seeing 1 flag planted and Dauber sitting in his car waiting for signs of life to show. Exchanged pleasantries while I planted my flag. Bobby Dall comes rolling in as expected, followed by….wait a minute…Is that a ghost? No-It’s Maybelline! Great to see him back in the gloom and ready to test the legs with some mileage. Next we get a soon to be named “AGS Regular”…Oboe. Then followed by Redenbacher, who was coming in hot with 2min before start time.

6 o’clock hits and we were off with the following warm up.

Warm Up: A light hot lap around the parking lot circling up for some SSH X10, Imperial Squat Walkers X10, Good Mornings X10, Fazio Arm Circles 10F/10B, Mosey’d back to the far end of the lot w\butt kickers and high knees. At that point Boy George joined the mix. He had put in a few EC miles and was going to join Dauber for this morning’s Ruck. Carioca with alternating Frankensteins on the way back. Squat hold while Dauber explained his route which would include scenic tours of Sugg Farm, complete with Soul Crusher..YHC’s route would go as follows:

The Workout: PAX would venture up Stinson and exit to Holly Springs Road via Raleigh Street. From there we would head down Holly Springs Road picking up the six before stopping at Linksland at the memorial and then continue to Salem Ridge. From Salem Ridge we would make the push down and up hill before taking a right up Bass Lake Road and then back on to Stinson. During the route, YHC inquired with PAX on upcoming races. Oboe noted that he wasn’t signed up for any, but by the end of the conversation, we had another F3 HSHM entry. He’s signing up so let’s make sure we hold him accountable to that HC, Men! This guy has been showing up consistently on Sunday’s, pacing in front and picking up the six. He’ll be one to watch in November. Great push by him and Bobby Dall this morning.

During the run, it was also great to catch up with Maybelline. Looks like he’s on the recovery path as he was solid and consistent throughout the run. Now this Redenbacher guy is the reason why I titled this backblast.. “Pace Yourself.” He shared that yesterday after some coaching about pace with his 2.0-Swish before they ran the DD 5K, young Swish did not heed this advice. He got out way too fast and by the driving range was sucking wind and wanting a water break. By miles 2 and then eventually 3, the wheels came off… As I heard the re-telling of this story, I smiled. Been there, done that and had a similar experience trying to outpace Lipstick at the Torch Run. You live and learn.

Now heeding his own advice, Redenbacher comes into mile 3.5-4 with what appears to be fresh legs running down YHC as we head down Salem Ridge. Garmin starts to vibrate and I look down to see that he is pushing YHC to 8:25 pace. Ok- It’s on with about 0.25 to the stop sign before the Bass Lake climb. We approach the stop sign with all PAX, each one looking as if this climb is gonna suck….and well, it will, and it does. Great consistent pace is carried by all PAX to Stinson with a few rounds of picking up the six. We get to Stinson and inform Bobby Dall, Oboe, and Redenbacher that YHC is gonna head to the lot with about 5.1 mi. If they want at least 6.0, they should take the long way into Womble with the route around the baseball fields. They continued and all PAX regrouped in the lot and were rejoined by Dauber and Boy George.

Mary: Stretches OYO
Announcements: YHC 2-year Anniversary Q at PC tomorrow
T-Claps (Recognition): Maybelline’s return to the gloom. All PAX putting in solid efforts on the run and on the ruck.

Prayer: Prayers for Noah’s Ark and his wife Michelle. Dauber took us out.

Give Em 4, they take 6…

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“Mook- I want to start from AGS tomorrow with a 4-mile route…you got one?” This was the text that came through on my phone Saturday morning as my 2.0- Sprinkles and I headed down Stinson already mapping out Sunday’s run. “Already way ahead of you ShamWow,” I said in a mutter that prompted Sprinkles to ask who I was talking to.  Although I was originally calculating a 6mi run, including a trips to Rhamkatte, Cemetery Hill, and Library Hill, it could just as easily be converted into a 4 mi route with just Cemetery Hill and leaving hill repeats at Library Hill for those wanting 6mi.

With the route mapped, sent a pre-blast alerting PAX of hill work with a 6am start time. Arrived to Womble to see the that Aquaman and ShamWow’s vehicles were parked, but no sign of them. Probably out getting some extra miles. Planted the flag and then see Redenbacher rolling in then followed by Oboe, and Pablo. Was a little disappointed not to see the Sir DawgPound this morning. Rumor was yesterday that he was gonna be a AGS, but I guess he was saving it for what he has planned at Paradise City tomorrow.

5:57am- No ShamWow. Specifically planned the 4mi route for him. Later learned he did the 4mi route with Aquaman, but unfortunately had the start time wrong. I guess if he showed to AGS more often, he’d know it starts at 6, but we’ll let this one slide this week.

6:00am- We start on time. YHC instructed PAX to follow with a light jog to the baseball field parking lot to circle up for the following…

Warm Up: Imperial Walkers X10 slow cadence, Good Mornings X10, Hillbillies X10. PAX continued with a light jog to the Ivan lot for some stationary high knees X10, Hacky Sacks X10, Prison Squats X10. Squat Hold while I explained the route.

The Workout: All PAX were in for the 6mi route that went as follows…took a right from the Ivan parking lot onto Stinson. Followed Stinson all the way up and headed left on Bass Lake Rd. Continued to the light and headed straight into Rhamkatte Village. Proceeded up Jones Hill Road onto Old Ride Dr and did a lap around the townhouses before heading out of the development and taking a right back onto Holly Springs Road. Proceeded toward Main Street and took a left onto Raleigh St, and then a quick right onto Earp. Yep- here it comes, Cemetery Hill. It should be noted that prior to this segment, Pablo and Oboe had been solid in picking up Redenbacher and I through the run to this point. Cemetery Hill was no exception and all PAX put in a solid effort. With the side walk construction still going on on the other side of Holly Springs Rd, YHC decided to lead PAX back down Earp and avoid traffic traveling behind us on Holly Srpings Rd and given that there was no side walk on the other side. No rinse repeat on Cemetery Hill, but would head to the library via Main Street for 2 trips up and down Library Hill.

With 2 rounds of the hill behind us, YHC instructed PAX to head back onto Raleigh St and then take the long way back to Womble up Grigsby and then around the furthest side of the baseball fields back around Womble and then around the soccer fields back to the flag.

Mary: YHC lead a series of stretches inspired by his recent PT visit.

Announcements: ShamWow BRR training runs throughout today. Check Slack.
T-Claps (Recognition): All PAX tackling the hills today
Prayer: Crablegs for safe travels as he continues his inspiring journey across the country. PAX who are injured and healing. YHC took us out.

AGS…OYO

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As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.

Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.

As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….

Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.

The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.

Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.

Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe.  Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.

Mary: Stretches OYO

Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.

T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.

Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.

A Tale of Two Q’s…

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Here’s what I like about Sunday’s… PAX show up, put in the effort, fellowship all around, and everyone closes the page on the previous week and puts themselves ahead of the curve heading into Monday. On Saturday, Dauber reaches out to YHC and asks for the Q. It’s his birthday week, and what better way to celebrate than with a Ruck at AGS. As we know there will be some PAX looking for running miles, we agree to split the Q, he’ll lead the warm-ups, ruck, and COT, and I’ll put together the run… Done.

Pre-Blast advertises the Ruck along with 3-2mi running routes, complete with a water station. Here’s the other thing I like about Sunday’s, the PAX that show and want to raise the standard. The ones that rise from the fartsack on a weekend, especially the ones bookend’ing their weekend fresh off of U-Turn and finishing with AGS. I am humbled by the efforts today of the 10 HIM who showed and helped celebrate the start of an exciting week long Dauber celebration.

Dauber was first to arrive this morning. Giddiness?  Anxious?  Excitement?   Not sure.  YHC shortly rolled in after, exchanged fist bumps while both making note of the unbelievably difficult time planting the shovel flags in what seems to be concrete covered in mulch.  Usual suspects this morning in the form of DawgPound and Cowboy. Followed by Redenbacher. Anybody see this guy lately? He looks like Redenbacher’s younger brother. Red truck rolled up carrying Skidmark. YHC noted this last week when sharing the impact of DoubleD’s presence in AO’s, but it should be also noted that Skidmark’s posts at AO’s have a similar feel. Not sure what it is, but maybe its that whole Master and Apprentice thing Yoda talks about in those Star Wars flicks. Now the surprise of the morning comes in the form of an SUV carrying Yogurt.  WTH?  He usually runs or unicycle’s into Womble?  Apparently, running late this morning and opted for 4-wheels. Great seeing him. Six o’clock hits and Dauber presses play to start our morning.

Warm Up:

Warm up around the track with karaoke, Frankensteins, Bitt kicks.  Circle up with only one warmup exercise:  51 SSH.  Not sure what the connection was but PAX were griping for sure.  At one point, YHC modified with M4L-styled dirty bird hops and PAX stopped counting, but Dauber was certain he landed on 51.

The Workout:

Ruck:  Dauber borrowed a kettle bell from Sir Dawgpound and added it to his ruck pack.  Two brave PAX (Sir Dawgpound and Forceps).  Great mumble chatter while getting in over 7000 steps in one hour.  We had two sightings of Coal Ash along our trek around Sugg.  Soul crusher was in decent shape and challenged PAX with its precarious footing and arduous climb.  We survived without any misfortunes and helped hydrate a PAX on his run.  Stepped up the pace and cruised into Womble parking lot at 7:05 am.

While the Ruck was in progress, YHC had a run planned that would include 3-2 mi loops beginning and ending from the Womble lot. The first of which would focus on the entire Stinson stretch.

Stinson Segment (2.0mi)

YHC lead PAX to the top of Stinson by taking a left out of the lot to the stop sign at the top of the hill. From the stop sign, PAX let it fly down the hill and then back up to the stop sign at the intersection of Bass Lake Rd., while periodically picking up the six throughout the segment. As we made our way back to the Womble lot, YHC noted that we were about 0.25 short of 2mi, so extended the run to the playground and then back. PAX hydrated at the water station and then proceeded to segment 2- Main and Raleigh

Main and Raleigh Segment (2.0 mi)

YHC lead PAX back up Stinson and onto Raleigh. Took a left on E. Ballentine to Main and carried the remainder of Main to Holly Springs Road. Right on Holly Springs Rd. and then back onto Raleigh on our way back to the lot. Strong pushes from all PAX on this segment and T-Claps to Yogurt, Skidmark, and Nemo for picking up the six. As we approached the Womble lot, YHC took a quick look at the Garmin as PAX rehydrated and confirmed we had 10min to complete the last segment.

Fields (1.0)

With only 10 min to 7am, YHC called for a 1 mi scout run, with the PAX at the front setting the standard by running his 5K\10K pace ahead of the remaining PAX. The route took us the long way around the ball fields as we veered to the right, around the fields. As we came to the intersection toward the lot, we went right and then headed to the Ivan lot and then back around the soccer fields still holding strong in scout run formation.As we reached the last 0.15, Skidmark called for a jailbreak back to the lot. This was the strongest segment of the run, with pace hovering at 9:04-9:10. Solid work by all PAX. Later check of Strava had Cowboy pacing 42 secs faster than U-Turm the day before #Strong.

For the 4 time in a row, YHC had PAX back by 7:00am on the dot as planned. Were later joined by rucking PAX and Bernie, fresh off of 9 miles and change. Great work!

Mary: Stretches OYO
Announcements: BRR planned training runs next Saturday led by Skidmark. 2nd F at Dunkin Donuts
T-Claps (Recognition): All PAX. Strong efforts by all in attendance.
Prayer: PAX with injuries and life challenges. Bernie’s stepmom who is battling a health issue.

Great message from Dauber drawing an analogy between his ruck sack and life. Drop the bag of stuff (grudges, people who have been hurtful to you or harmed you in your past, misfortunes, etc.). Get the weight you are carrying off your back.  Go forward on your journey with a clean slate.

Dauber took us out.

Dawgpound at AGS

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up:

Frankenstein Kicks
High knee pulls
High Hip Pulls
Merkin Form
  • Hands Under Shoulders not up by your ears
  • Full Range of Motion
  • Elbows Stay close to your side
  • Flat back including lower back.  This is where I struggle when I’m tired.  Your butt should be tight and you core should be engaged
  • Head up, Don’t bend your head down
10 Merkins
Squat form
  • Shoulders stay over Hips
  • Do not role lower back forward
  • Keep a straight back
  • Squat down

10 Squats

The Workout:

One Indian run team
Start at parking lot run to Y at baseball field
10 Merkins
10 Squats
Indian Run left of baseball field to entrance of Wimbledon Park
10 Merkins
10 Squats
Indian Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Indian Run to Bass Lake hill loop
10 Merkins
10 Squats
Hill loop repeat until 6:45
10 Merkins
10 Squats
Fellowship Run to Bass Lake Neighborhood Entrance
10 Merkins
10 Squats
Fellowship Run to entrance of Wimbledon Park
10 Merkins
10 Squats
Fellowship run to Y at baseball field
10 Merkins
10 Squats
Fellowship run to parking lot taking a detour around the soccer fields
10 Merkins
10 Squats

Mary:

Sorry no time

Announcements:

Check Slack

T-Claps (Recognition):
Prayer:

Double D and his family
Crablegs

Oyster Shell Injuries, Indian Run Education, and Hills.

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

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

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

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

Warm Up:

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

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

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

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

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

2nd F- Dunkin Donuts.

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

4 Miles..Scout’s Honor

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

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

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

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

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

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

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

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

Timing Is Everything..

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

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

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

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

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

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

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

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

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

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

Timing is everything..

Mary: Stretches OYO

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

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

/in /QIC:
PAX: , , , , , , , , , ,

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

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

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

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

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

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

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

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

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

Deadbolt took us out.

10 Foot Woodage.. A New Standard at AGS

/in /QIC:
PAX: , , , , , ,

I’m gonna start this backblast a little different to help illustrate a lesson in Iron Sharpens Iron. For those that are familiar with the movie, Pulp Fiction, I’m gonna ‘Tarantino’ this one. Here we are- Pikachu, Skidmark, Cupid, YHC, and a newly named four legged-F3 canine- Backstroke lounging with Dunkin cold brews on the outdoor seats at 7:20am for a second F reviewing the Strava feed from this morning’s run. Skidmark turns to Pikachu with Strava segments in display and says something to the effect of good recovery run, but I think we went a little  slow…..

If anyone saw their times during yesterday’s Run the Quay, Skidmark was not far off in this statement as the run today was a little over 2 minutes what they recorded yesterday. Let’s face it, these guys are fast and their recovery run was my fastest paced run of the year. Did YHC take offense to this comment, absolutely not. In fact, I knew if I could keep the shirtless wonders in my site this morning, I knew I was having a good run and that’s the point of the story, along with the great push and fellowship shared by the 7 PAX that posted this morning, 2- with a 4-legged accountability partner in tow.

Arrived to the parking lot with a clear air at our backs with almost no humidity. A huge change from a week before. Red Truck- Skidmark, Grey Truck- Nemo, Pikachu rolls up and then in the backdrop I see Cupid making his debut and picking up an early morning deposit from his FNG. Yogurt comes rolling up with Crumb Snatcher, and then followed by Maybelline.

Warm Up:

5:59 hit just as something foul exited Pikachu. With that YHC called ‘Go Time’ manuevering around the scene of crime to the first picnic shelter. Called for PAX to occupy a picnic table for a set up 10-step ups IC. Mosey’d to Ivan lot for carioca to the halfway point and butt kickers to the far end where we circled up for Imperial Walkers X10 IC. Mosey’d back to the flag for a set of stationary high-knees X10 IC.

The Workout: YHC called for a squat hold while calling out the route. With 4 PAX looking for recovery runs, some looking for 3, others 6. YHC had a mix of payement and trails planned. Those wanting 3 would head down Stinson, left on Bass Lake, right on Holly Springs Road heading down to Linksland and head back. For those wanting 6, they would take a right on Linksland, right on Salem Ridge, and a left onto Bass Lake to the trail along the boat house by the canoes and then head to the greenway. At the greenway, we would take the HSHM route up the trail into Sugg Farm and then back out to Grigsby. With the first mile down, Maybelline made the first push out ahead of the PAX followed by Pickachu, Skidmark, Nemo, Yogurt and Crumb Snatcher, YHC, then Cupid and FNG-Backstroke. As we made our way to Linksland with Yogurt picking up the six, gave Cupid the heads up that if he heads back from the point where we stood, he’d have a little over 3 by time he made it back to Womble. “I think he “Backstroke” is ok and we can do 4. Yogurt gave the nod and said, “I’ll head back with you once we hit 2mi.” This seems to happen spontaneously at AGS, PAX are always recording more miles than they think they’ll record. With a few extra fist bumps at the pole, YHC was off to join the remaining PAX. Made the right on Salem Ridge dreading that up and down hill before hitting Bass Lake. Just as I was thinking stop to take a quick breather at the bottom of the short hill before Bass Lake, down comes Skidmark to pick up the six. He began to start a conversation (which I can’t remember as I was focused on the hill and keeping up), but in any event, I somehow managed to carry the conversation and the hill at the same time. Somewhat relieved that I survived and kept up, we then joined the remaining PAX- Maybelline, Nemo and Pikachu. Nemo gave the warning to not venture 10 feet into the wooded area just to the right about 50yards up. Apparently, Pikachu adjusted gross weight, but was polite enough to do so while maintaining ’10 foot woodage’- a new standard for pathway deposits delivered during running AO’s.

PAX took note of the Sky Q’s incredible sunrise before making their way up the trail to Sugg. Strong push up the hill and to the remaining stretch to Womble, where we reunited with Cupid, Yogurt, Crumb Snatcher, and Backstroke

Mary:Stretches OYO
Announcements: Crazy Train next Saturday
T-Claps (Recognition): Cupid, Skidmark, Pikachu, and Yogurt for strong showings on Saturday and having the energy for a run this morning. Maybelline for setting the pace and Nemo for the added push throughout the run.

Prayer: Maybelline’s dad and all PAX with family members who are battling cancer. All PAX with injuries and safe\healthy returns to the gloom. YHC took us out.