R4TJ – gobble, gobble, gobble, gobble, gobble, gobble, gobble…. GOBBLE

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FNGs: Welcome Face Plant!  He is one of the 12 Oaks gang and a semi-recent resident to Holly Springs and NC at large.  He and his family spend their downtime skiing in either the waters of Florida or on the slopes in the mountains.  The PAX struggled in the naming process this morning, as typical the turkey left them pretty lethargic (all that tryptophan?) so we zeroed in on his favorite activities and envisioned a face plant and so he was named.

Warm Up: At about 10 minutes to start time, Cowboy, Maybelline and YHC stood alone at R4TJ as we watched Lipstick quickly exit his truck for the john.  Shortly after, Lipsick exited and began running laps around the parking lot… strange but not unusual.  We shrugged and considered the allure of the LED beatdown at Possum Trot, “this is probably it..??” we thought.  Within a few minutes or so, Nemo and Yogurt arrived on the scene.  Good!  More running buddies 🙂  Bad!  Yogurt hill repeats 🙁  JK Yogurt JK.  Within a minute of start an SUV came barreling in.  To our surprise…  A 12 Oaks clown car complete with an FNG.  As Kitty would say… Let’s GO!

So… stretching is apparently bad or has no advantages…  So… we like… jogged together around the parking lot and stuff…  PAX were encouraged to butt kick, high knee, or really do anything that made them feel like they were ready to run.

The Workout:  The Turkey!!!  A 5+ mile route that makes the rough shape of a turkey on the Strava map.  She’s a big ole bird and she gets a little angry when you approach from the back side (Crossway).  No surprise, the 12 F3 PAX had little trouble running this turkey down.

Mary:  Thy name is Yogurt – Yogurt’s Ting Hill Repeats – Guaranteed to make you faster, stronger, and a better human being!  Cowboy, Nemo, Yogurt, Boy George, Lipstick and YHC were present.(note the 12 Oaks Clown Car didn’t stick around… I kid, I kid)

Announcements:  Tryptophan really did a number on these guys today…  Silence

T-Claps (Recognition): ZZZZZZZZZZzzzzzzzzzzzzz….

Prayer:  Yep, tryptophan again…  YHC took us out.

Conversion Sprints

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Did you know that there are 2.54321359219 centimeters in each inch?  Just ask Skidmark.  Precision is very important to him.

FNGs: Nope
Warm Up: SSH, Daisy Picker, Hillbilly, take a lap together around the normal Paradise City loop
The Workout:

YHC and his trusty sidekick Cowboy put out cones just before the workout.  They were roughly spaced at:
40, 100, 200, 300 yards.  Much time and effort was spent discussing the merits of these distances vs. meter distances.  Again, ask Skid Mark.

The PAX were instructed to sprint hard to the cones, recover across the parking lot, then sprint back to the stop sign.  After going 300, go a full lap around the lot (1/2 mile).  Then, repeat in descending order.

Mary: Yeah right
Announcements: 2nd F with Carpex this Friday
T-Claps (Recognition): Props to Blue Hen.  After realizing the time was going to be an issue, YHC instructed everyone to cut off the second full lap and save themselves a half mile.  Blue Hen’s fax got lost and he plugged along.  Well done sir.
Prayer: Abbreviated, but we all know Crab Legs, Shredder, and many others need our prayers.

 

Be more than a Fitness Fraternity.

 

Pace Mountain!

 

The Route

Big Reaction

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8 PAX for the John
Warm Up: SSH x25, GM x10. MH x10, Frankensteins x10, Butt Kickers, High Knees
The Workout: “The Dipper”  Slide Rule decided to go reverse and kill all the strava segments along the way.
Announcements: Dad’s Camp on Saturday
T-Claps (Recognition): Nice Run Slide Rule see what happens when you put some effort into things! 🙂
Prayer: All those impacted by UNCC shooting, Crablegs – We are pulling for you and know God has a plan for you.  Keep your head up when one door closes, another opens.

It’s only Wednesday and were taking Short Cuts already!

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FNGs: N/A too scared for a Lipstick run
Warm Up: 100 Burpees OYO….or maybe we did SSS x25, Good Mornings x10, Monkey Humpers x10, Butt Kicks, High Knees, Frankensteins, Testy Check
The Workout: The fan favorite Turkey Route.  BTW- the skin under the turkey’s neck is called snoods. YHC couldn’t remember but knew it started with an S.  Mileage 4.8 (Short Cutters) to 7 (Beast Mode Joplait)
Mary: saving Mary for another day
Announcements: Fire House Safety Lesson tomorrow night 4/25 at 1830.  YHC and Slide Rule found out they are both sharing 10yr Wedding Anniversaries tomorrow.  Here is to another 10 years!
T-Claps (Recognition):All the Pax for getting up and getting in the miles.  Shout out to Cowboy for the hard work he has put in on the running! Warbuck as he continues to get faster.  Mr. Worldwide for picking up the six.
Prayer: PAX –  It’s been a really strong winter of posting, new AO’s, FNG’s…  Looking forward to a great summer. Can’t wait to see what it brings and the impact we have on each other and our community.

Speed Work: Yogurt/YHC

Get off of my lawn….

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https://www.youtube.com/watch?v=055gPFJIx34

Warm Up:  Daisy Pickers, Frankensteins, High Knees, Butt Kickers, light jog

The Workout: You’d of thought that it would be a little less smelly at R4TJ with certain company off frittering.  The Holly Springs landfill continues to give and give.  One of our newest PAX Snap informed us that he had a place along our route.  To which our man Cowboy quickly replied, “you might want to watch out for this one guy we run with sometimes…”  We were then onto our task of the morning –  The Little Dipper.  We had 5+ miles logged in the end.  Lots of good Picking Up The 6 by Slide Rule and Snap. – https://www.strava.com/routes/17536755

Mary: She knows… She knows…

Announcements:  FREE Safety Training at the fire station next Thursday.  Bring smoke detectors to donate.

T-Claps (Recognition):  Cowboy for setting up the safety opportunity at the fire station – let’s support him and the firehouse next week!!!

Prayer:  Silent Prayers in COT but YHC extended prayers to all PAX over this holiday weekend.  Stay safe and enjoy your families.

Post-EC:  Nemo, Redenbacher, and YHC shared some sprints up Ting ramp in Yogurt’s honor.

Snoods

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Warm Up: Dynamic Stretching per the PAX
The Workout: The new favorite route was in play today, the “Turkey”.  Today we discovered if you loop ting at the end, you create the Turkey’s snoods.  For those that don’t know the snoods, it is the red dangly skin under their head.  Good Miles out there this morning 5-10 total.

T-Claps (Recognition): Kudos to Skidmark and Pikachu for 10. Great to see Auquaman and Emeril get miles in at 0445, to make bible study at Hope after.
Prayer: UTI’s Grandmother just had a heart procedure

♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬

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♪♫♬Ooooh that smell ♪♫♬ Can’t you smell that smell ♪♫♬ Ooooh that smell ♪♫♬ The smell of warmed over garbage and rubber surrounds you ♪♫♬

Pre-EC: Skidmark, did like 4 miles before we got there…  Overachiever 😛

Warm Up: Frankensteins, Daisy Pickers, High Knees

The Workout (Main Course):  The pre-blast advertised turkey and dessert but the smell was anything but that.  The smell at R4TJ was somewhat thematic to it’s iconic name, warmed over wet garbage that the cold morning air easily carried to our noses.  MMM… MMM…  None-the-less, the PAX that made it out of bed this morning (those that didnt know who they are…) readily took on their running challenge – THE TURKEY!!!  5 miles including Sportsmanship Way (Head), Main (Neck – the best part in my opinion), Holly Springs Rd (Breast), Linksland Dr (Tail feathers), Crossway (Back), Main (Neck again), and finishing back at the end of Sportsmanship Way (Head again).  Along this festive route there was accountability, finding Nemo, the smell of burning rubber in the neck/breast region, picking up the six, near-merlot-ing on Crossway, good conversations, and you name it.  Well done PAX, hope you felt satisfied after all that Turkey.

Mary:  More affiliated with lambs… not Turkeys…

Announcements:

  • Good chat about the DeeDee 5k – make an effort to be there next year.  Great running opportunity with 2.0s
  • Lots of Mumblechatter about those things already posted in announcements on Slack

Prayer:

  • Crablegs, Shredder
  • Full House took us out

Post-EC (Dessert): Yogurt hosted UTI for some sprint repeats on the Ting ramp…  Good Stuff!  Come on out and join Yogurt for this Mondays and Wednesdays.  Its good and good for you.

 

R4TJ – Well That Went Downhill Fast…

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EC – Before: Skidmark

Warm Up: Good Mornings, Monkey Humpers, Various Stretching, .5 miles up Arbor Creek Way and .5 back to the start of the workout.

The Workout: For today’s workout we opted for speed over distance.  Mumblechatter on the run included some unfortunate turns of phrase that really hug the line of appropriate adult conversation but you must of course consider the guys listed in this backblast and really it shouldn’t surprise you all that much.

  • Start at bball court together
  • 10x Plank OYO
  • Sprint to bottom of the ramp together
  • 10x LBCs OYO
  • Sprint to top of the ramp together
  • 10x WWIIs OYO
  • Sprint to Dumpster together
  • 10x Merkins OYO
  • Sprint to Next Corner together
  • 10x Freddie Mercs OYO
  • Sprint to Mid-point on the guard rail together
  • 10x Dips OYO

Repeat 3x

Mary: We wound down the workout by throwing some of our thoughts and feelings about mental illness onto the table for discussion.  YHC outlined the similarities in the workout to how we might feel in life.  We all start and end together.  At times someone is faster or slower, more fit or less, but we have the ability to look out for one another, support each other, and if we do it right we can always work to get “right” together.

Announcements:  Check Slack for the latest summary of announcements from Pikachu.

Prayer:  Pray that we might look for opportunities to pick up the six in all aspects of F3, 1st to 3rd.  Outside of F3 we stay mindful of opportunities to find and support the six in anyway we can.  We pray that those that may feel like they are the six or are in need of being supported and lifted up find the strength to raise their hands or reach out for help.

EC – After: Lipstick, Yogurt, YHC

5 PAX for the Turkey Loop

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Warm Up: Stretching and other fun things
The Workout: This week we introduced a new route “The Turkey” which was a nice 5 mile loop.  We headed out of Ting Park and went up Main St. to Holly Springs Rd. Hooked a left on HS Rd, down to Linksland. At Linksland we hooked a left to Crossway and enjoyed some hills, on our way back to Ting.  We all enjoyed the climb on the third hill on Crossway! Well I think we all did 🙂

Post Workout: Speed work with Yogurt.  As advertised, M&W at Ting, suicides on the ramp.  (It’s fun stuff)

Announcements: Check out all the new info on Holly Springs Town site around road & sidewalk expansions.  Specifically Sportsmanship Way
Prayer: Full House’s Father- He has been in and out of hospital for 6 weeks now.

R4TJ – Hair of the Dog

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*Image does not indicate a book endorsement.  Never read it but the cover works.

Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.

The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting.  R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs.  What better for those weary heads and legs than a good old-fashioned run.  Hair of the Dog… Am I right!?  We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit.  Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/)  We picked up a Bernie on the way as we passed Town Hall… Surprise!!!

Mary: Um…  was she on the run with us?  Oops…

Announcements:

A Call for Speedwork:  SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work.  Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ.  R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.

Triathlon:  If you havent caught it there is a slack channel dedicated to Triathlons.  We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included).  Join Up!  See you in the gloom, pool, and maybe even in the daylight.

Prayer:  Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.