EC: Nemo, UTI, Emeril, M4L
Warm Up: Leg and Arm stretches, Monkey Humpers x10, Frankensteins x10, Downward Dawg, Superman
The Workout: 3-5 mile route options Turnback was the Carwash in Downtown, not the carwash right outside Ting Park 🙂
Announcements: Xmas Party Dec. 15 @ M4L Basement
Prayer: Lots of unspoken prayers
^^^ Nick Offerman, the morning after his bourbon by the fire. R4TJ brought it!
Warm Up: 22 degrees outside let’s get warm – Side Straddle Hops, Daisy Pickers, Stretching – Enough standing still… let’s move!
The Workout: Since Crossway was last week and its so dark out we opted for a run down Main. The route stretched into Womble where we took the big loop and came back to Ting. We each came in between 3.1 and 5.5 miles.
Mary: Enough about Mary! We get it, there is just something about Mary…
Announcements: The title of this post is a joke but in all seriousness we had a fall this morning. I believe they are OK but remember to wear your lights (I didnt this morning) and watch your footing. This case was kind of a freak accident (they were wearing their light) but we are approaching the colder months and ice is gonna get real. You can’t always see ice, leaves are down, etc. Be careful!
Prayer: Quiet group this morning, lots of shivering, not much else.
Warm Up: Leg Stretching, High Knees, Butt Kickers, Side Straddle Hops, Windmills
The Workout: We introduced Warbucks to the 5 miles of CROSSWAY! Got some HCs from 187 and Warbucks for the 2019 Blue Ridge Relay Team.
Mary: Who?
Announcements: Thanksgiving Convergance, Dec 15th CSAUP
Prayer: For those traveling, feeling down and out over the holidays, those overseas.
Warm Up: Light jog to the base of the ramp, many many attempts to plant Lipstick’s shovel flag (it may be made of rubber), headed up the ramp to the HSHM starting line (carioca each side, Butt Kickers, High Knees).
The Workout: As promised a 4 mile run. Based on the rain there was an audible for running a well-lit and less slippery route so we threw out the HSHM route and went straight up Main St. We did at least start and end as the HSHM will on Saturday, running from the starting line and around behind the tennis courts then out to Main. On the return, we ran up the ramp to the finish line with the rubberized shovel flag in hand. The gazelles of our R4TJ crew had the honor of meeting the remaining PAX at the bottom of the hill and running them up the ramp to glory.
Mary: We don’t recognize Mary at R4TJ. Just not our girl.
Announcements:
Prayer: Nemo’s son is battling a bug that hasn’t been kicked in a couple of weeks. Still working with doctors to figure it out.
Todays “Ting Climb” segment report for those that care 🙂 Pikachu still hold the overall title but for today…
EC: You know, because there are always over achievers like Skidmark, 187, and Nemo. Checkout Strava and send them kudos
Warm Up: Side Straddle Hops, Arm Stretching, Good Mornings, Imperial Walkers, Hill Billies
The Workout: Holly Springs Half route to the corner of Holly Springs Rd and Main. Then – return back to the start. 6 miles for most
Mary: Skidmark handed out HSHM F3 Edition shirts, 187s (bikini cut) was special and apparently so was Deadbolts (3D)
Announcements:. Normal route for UTurn this week. Kenny’s Grave Tomorrow. HSHM a week from Saturday
Prayer: Lipstick shared about his boss’s 12yr old son diagnosed with Leukemia after Halloween. Undergoing treatment with a positive prognosis.
Warm Up: Typical stretching
The Workout: HSHM out and back 5 Miles round trip. HS Rd and Main St was the turnaround. However, most people chose their own routes. Next week we move to a dictatorship, be prepared. Mileage, route and speed will be based on the Q.
YHC is batting .900 at R4TJ- If you don’t know what this means, then you need to get out to more R4TJ’s
Announcements: Saturday HSHM Preview 0630 at Ting.
Prayer: All the kids stay safe tonight trick or treating
Warm Up: Usual
The Workout: Standard Route
Warm Up: 15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q… So a new exercise was born. You may have guessed how this works. Fozio arm circles while you good morning). People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!
The Workout: Crossway!!! Kudos to Blue Hen who was rucking it!
Mary: We didn’t, she understands…
Announcements: Some plans were discussed about UTurn, stay tuned to the Facebooks for that.
Prayer: Wolfie and his mom. Continued plans for support, see M4L
Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops
The Workout: SURPRISE!!! We ran!!! Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway. Shredder enlightened us that we would be running fairly close to his house. I asked if he had a full coffee pot he might like to share. He chuckled and reminded us all that he had a John we could utilize if necessary. Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities. Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!). Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC). Tsk Tsk Fartsackers 😛
All in good fun gentleman – see you out there next week!
Mary: Sorry Mary… We’re pooped
Announcements:
Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense
CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating. Should be a good group of F3-ers there, come join us!
Prayer:
Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer. Shredder’s event will benefit her cause.
Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer. His wife is trying to get up to PA to support her. Keep them in your thoughts.
EC Credit to Skidmark and Crosby
Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting
This may have been the first week with no pit-stops in route.
Announcements: U Turn will be from Ting at 630? Check back on web for final decision. Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer: Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday
