Merica, where Democracy rules

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FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

New Route to Crossways

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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

So foggy at R4TJ, no John to be found

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A moist, damp, foggy and traffic filled R4TJ this morning as 15 PAX set out to face the gloom, literally.  Nice work men, all back in safe and sound!

FNGs: none

EC: Nemo, Redenbacher

Warm Up: 15 PAX circle up for some good mornings, SSH x 20, daisy pickers x 10, imperial walkers x 10 and light hammy stretching

The Workout: 12 took on the 5+ mile reverse Crossway route, carefully dodging cars in the fog.  3 PAX headed out on the 3 mile route and then back to Ting.  Various pick ups of the 6 along the way.  Cowboy the recipient of a nice honk from a driver clearly not paying attention this morning.

Mary: none, this is a running AO 🙂

Announcements: Run for Dee Dee, traffic continues to pick up on the feeder road between Main St and Hwy. 55 in the Ting parking lot – keep an eye out for those cars

T-claps: to Pablo for helping pick up the six

Prayer: Wallaby, Forceps, Wiggly and continue strength for Crablegs

Go fast, turn Left

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5 men braved the “wintry weather” (if 60 degrees and a misty rain qualifies as wintry weather) to get faster at R4tJ.  YHC took the Q Sheet after Banana Seats bulletin to fill it up and figured “Go run a route” wasn’t as much fun as doing something different.

FNGs: No sir
Warm Up: Red needed to lighten the load after EC, so we did some SSH / Good Morning / etc
The Workout:
Cones set up at 40 / 100 / 200 / 300/ 800 (ish) .  Run hard, then recover across the parking lot, then run to next cone.  Go up, then down the ladder as time allows.

Seemed like everyone pushed themselves pretty hard, nice job men.
Mary: Wasn’t invited
Announcements: Long Ass Run
T-Claps (Recognition): Gotta love Red getting the rocket boost and supporting the namesake
Prayer: Forceps, Lipstick, Crab Legs

Good Times at Johnsville

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EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Better fix your watch…

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EC: Skidmark

FNGs: Not today

YHC arrived with plenty of time to spare, planted the flag and gave out a few fist bumps. I noticed that my Garmin screen was frozen so went ahead and did a “soft” reset on it. After the watch rebooted and appeared to be good to go, I notice the group looking at me like it is time to go. Someone mentions that it is 5:31, check my watch again and I tell the group my watch says 5:26.  All I hear is “You better fix your watch”……circle up and start the with…

Warm Up:  10 x Frankensteins IC, 10 x SSH IC

The Workout:

Reverse Turkey Leg (5 Mile route)

 

 

 

 

 

 

3 Mile Route:

Rut did an out and back to downtown with Skid picking up the six along the way.

Mary: Almost got some yoga in….

Announcements: Check Slack and FB. A lot of 3rd F opportunities coming up in the next few weeks.

T-Claps (Recognition): Everyone for picking up the six (me) today. Much appreciated. Rut for getting a PR today, good work!!

Prayer: Wallaby and his family, injured PAX and PAX who have not been posting….we would love to see you back in the gloom!

YHC took us out. Always an honor to lead.

Picking up the Six

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EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up:   10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

YHC took us out. Thank you for the opportunity to lead.

Deadbolt’s Love Affair

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If you haven’t read or listened to David Goggins’ book “Can’t Hurt Me” then you are missing out on something inspirational. Stories of Navy Seal training, ultramarathons, and overcoming childhood trauma. Listening to his story puts things and life into perspective. Ask Deadbolt or YHC about it and you gonna get an ear full of stories. As YHC journied out for EC at 0500 with the weather a brisk 28 degrees (maybe colder), stories about the book replayed in my head. As YHC mosied back at 0524, no other Pax had arrived. 0526 told a different story as cars rolled into Ting. Short disclaimer, a welcome and we were off.

EC: Skidmark

FNGs: None
Warm Up: Some kind of hip exercise I like to do to warm up, Frankensteins.
The Workout: 3 mile or 5 mile little dipper in reverse. The 6 was picked up the whole time.
Mary: Stretching
Announcements: 2/22 Long Ass Run. Yoga EC at Ivan on Friday (Yes!!!)
T-Claps (Recognition):
Prayer: Crablegs, Our military

8 PAX @ R4TJ

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FNGs: None.  Another, crazy 60 degree, balmy, foggy morning in January!  Shorts and short sleeves!

Warm Up:  Volunteered to Q at the last minute at this AO I had never attended.  Came up with a route only to find out later I had the wrong starting point.  This AO meets at Ting, not Womble.  Thank you Pikachu.  Took some playful heat/banter on social media.  Was not falling for it.  I screwed up and owned it.  Adapt and overcome.  Went back to the maps and planned out a route.  Luckily for me, I had seven PAX who were very familiar with the area.  I shared my plan of running a 5K with some hill repeats.  After our pow pow, we began warming up when the clock struck 0530.  15 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Frankensteins (OYO), static leg stretching (L/R).  Light vests and head lamps were turned on and we began our run.  Felt good not having to wear stinky gloves for my normal boot camp workout.

The Workout:  PAX stayed together throughout the entire run.  Maybe they were worried about the Q getting lost.  Terrific mumble chatter along the way.  So impressed with the support for the six throughout the 5k.  The route I planned was changed and there is no way I could recreate it on the map.  It would look like a John Madden explanation of a play by the time I got done with it.  As mentioned on FB, Valdez had to depart and head home halfway through the workout – thanks for letting the Q know.  Anchor Creek Way hill was repeated – again great support cheering on the six. Finished the 5k with a sprint up the ramp.  Excellent job PAX!

Mary:  Cool down as we headed back to the planted shovel flag.  PAX completed gate openings, Frankensteins and karaoke.

Announcements:  ATT long ass run; look on Slack/FB for some other social/volunteer opportunities.  LED is looking for volunteers.  Great movie last night – one continuous shot (incredible).

T-Claps (Recognition):  PAX for coming out in the gloom this morning and supporting each other.  We were definitely not fast, we gave 100% and got better.

Prayer:  Crab legs, Noah’s Ark wife, Nemo’s distant family member that passed away, UNSPOKEN.  Thank you Fanny Pack for taking us out.  It’s hump week; take a look at your day.  Look at your priorities.  Evaluate how much time you are spending in things that really should matter.

 

I got to meet some new guys and have some good discussions with folks I normally do not see.  Thank you for your help today.  An honor to lead you men!  -Dauber

R4TJ 5k

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EC: Redenbacher

FNGs: None

Warm Up: 10 X SSH, 10 X Daisy Pickers, 10 X Good Mornings all IC

The Workout: YHC had pre-blasted a 3 mile and 5 mile option for this morning. My 3 mile Co-Q was MIA so we called an audible and decided to run an out and back to Holly Springs Road.  We finished up the route with a run up the ramp and a loop around Ting to even off the mileage to around a 5k. Good work this morning men.

Mary:  🙂

Announcements: Check Slack and Facebook.

T-Claps (Recognition): HIM for showing up this morning.

Prayer: Our troops, unspoken.

YHC took us out. Always an honor to lead.