Double Dose

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EC: Aquaman, Lipstick, Redenbacher, UTI
Warm Up: SSH x25, Good Mornings x10, Frenkensteins x10, Butt Kickers x10, Arm Stretches
The Workout: 10x800m Tempo Run.  The course was Ting Block. Each time you made the block, do the next section at 30 seconds slower than the pace you did the block at.  Target pace for the block was 1/2 Marathon.

Tempo runs are tough. It really isn’t easy to scale back and maintain paces.  Great Job by all. It’s a great training run and helps build the endurance for the longer runs.

Mary: Stretching as we waited on the 6
Announcements: Lots of choices this Saturday, choose wisely! Umstead, U-Turn and F3-Raleigh Mock Tri.
T-Claps (Recognition): Great job by all this morning. Pace was strong and great to see Abe continuing to build on his run game!
Prayer: UTI’s old neighbors son who is in a coma from swimming. (Post Swim Drowning effect), Bullseye/Aquaman to make better choices around peer pressure. Crablegs and his journey

BTW- The Shitter was used twice this morning

Everyday I’m Shuffling

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9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

If you don’t read any backblast, I would read this one for sure.

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Do what you want……..  YHC is not a marketer and prefers not to preblast. (unlike our friends at TBD…I hope you got your moneys worth over there this morning, they need some revenue to pay for all the marketing expense)  You all know where to find me on Wednesday’s and if you don’t, check the South Wake site for AO time and place.  EC was on for 0500, YHC arrived at 0501 to pass by a good group of ECers making there way to Bridgewater.  The pace was steady and YHC was almost caught up when _____ well you know what happened.  EC group made it back to Ting to greet Nemo who was ready for some running.
Warm Up:  Consisted of half the ECers still out and about doing there thing and the remaining group sharing there thoughts on what route to take.  YHC had enough and declared the AO as “Do what you want and be back here at 0615”.  YHC did tell the group the planned route and kicked off some warm-ups.  SSH x12 Good Mornings x6 Stationary Butt Kickers x8 Frankensteins x7 and Phelps
The Workout: Leave Ting and head into Bridgewater. Take the right that leads you to the greenway to sunset ridge and follow the sleepy hollow path.  Turn left on Crossway and do and out and back.  Come back through sleepy hollow greenway and back to Ting.  Various distances were accomplished this morning 5-10 miles
Mary: She is still waiting
Announcements: R4TJ will no longer be a people pleaser.  When YHC has the Q don’t expect a preblast or giving in to PAX request on route options (I do except bribes). I will commit to posting the route the night before on the R4TJ Slack page.  We will be doing what I want to do from now on and you can either like it or leave it!
T-Claps (Recognition): Redenbacher! This guy is killing it. He has been committed to the run and is showing some great GAINS!
Prayer: Crablegs and his ALS Summer Tour

Have a great day! Lipstick

 

PS: This is all fun and games.  Take it with a grain of salt.

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.

 

I am sorry Mom?

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EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs.  Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO.  Which then led to YHC’s favorite Monkey Humpers.  Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier….  (Strong commitment from Dumbo on a pop up AO 6 hours earlier)  Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway.  Quickly Dawgpound  or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats.  Now we know why they chose this location……  On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer.  Marriages, as we pray for commitment to each other and working thru issues.  Divorce should not be taken lightly.  When we take our vows, we commit to forever.  If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

R4TJ gets B.R.O.K.E.D.

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EC: YHC did 2 miles solo before official start / Yogurt completed his Ting Sprints solo afterward

FNGs: Nope, everyone knew what they were getting into…

Warm Up: Frankensteins, Windmills, Skipping

The Workout: Some running AOs refer to themselves as “BRR Friendly” (air quotes). R4TJ likes to refer to their flavor of BRR training route as the BLUE RIDGE OUTRAGEOUS KLIMB ELEVATION DEMO. We here at R4TJ like to say that your legs will feel B.R.O.K.E.D. when you’re done – Satisfaction Guaranteed! Or your money back!  So…We got B.R.O.K.E.D.!!!  For the uninformed, this is done by running from Ting, down to Crossway, continued to the dead-end on Crossway, and turned around for the return to Ting.

Mary: I think she fartsacked….

Announcements:  Best of luck to everyone racing the Quay and the Triangle Tri this weekend

T-Claps (Recognition): Aquaman for joining us on his first R4TJ, we hope to have him back more often.

Prayer:  Maybelline’s dad is fighting prostate cancer

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.