Modify as Needed

/in /by

YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

A Proper Backblast

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10 Pax presented themselves this fine morning to exercise the mind, body, and spirit. Joyful comradery and scholarly conversation was abundant this morning as Pax navigated along the route honoring Ursa Major. Members of the organization supported and encouraged each other the route. The conversations, while scholarly and thought provoking, also allowed for debate. We concluded with a trust circle that gave gentlemen the opportunity to share their feelings in safe and secure place empowered by fellow men. We enjoyed tea at Starbucks at the conclusion.

EC: Emeril, Banana Seat, Cupid, Full House, Pikachu, Skidmark

FNGs: Unfortunately no
Warm-up: Calisthenics: Mountain People, Regal Wayfarers, Appendage circles, Mountain ascenders
The Workout: Ursa Major 5.2 miles
Mary: Yoga
Announcements: Rune
T-Claps (Recognition): Full House just pushing through
Prayer: McKeon family, Full House’s wife’s uncle, Martini’s mom

Suck a Golfball Through a Garden Hose

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EC: Everyone but Red

FNGs: Not today

Warm Up: 10 X SSH, 10 X Frankensteins, 10 X Good Mornings. All exercises IC

The Workout:

We took a tour of Holly Springs finest hills, so fine that we decided to repeat them.

 

 

 

 

 

 

 

 

 

Mary: THE Dawgpound led us in some stretches and cool down.

Announcements: Rune will be starting soon. Get signed up, it is going to be a blast! Check Slack and FB for details.

T-Claps (Recognition): All PAX for getting EC in and for picking up the 6 all through the route.

Prayer: Wallaby, unspoken, those that are struggling.

YHC took us out. Always an honor to lead.

Time to Reflect

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EC: Aquaman, Full House, Redenbacher

FNGs: None

Warm Up: 10X SSH and 10X Good Mornings

The Workout:

Little Dipper was in play

 

 

 

 

 

Mary: Not today

Announcements: Check Slack and FB

T-Claps (Recognition): All PAX for picking up the 6.

Prayer: Wallaby, unspoken

Aquaman  shared a great message with the group at CoT. He said he recently took a step back to evaluate if he was really in the process of “accelerating”. He challenged all of us to really take the time to reflect and see if we are just coasting through the days and weeks or are we making a conscious effort to accelerate in all aspects of our lives and all 3 Fs? Challenge accepted.

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

12 PAX for some miles

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YHC was back on the Q at the John after an extended absence. I arrived to several PAX in the parking lot, hopped out of my car to plant the flag and was immediately hit with that familiar smell that you get at the John. We had a good group ready to get some miles in and Emeril was all fired up. Great to be back in the gloom!

EC: Aquaman, Pikachu, Skidmark

FNGs: Not today

Warm Up: 10X SSH and 10 Daisy Pickers

The Workout:

Turkey Leg was in play this morning.

 

 

 

 

 

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the 6 throughout the route.

Prayer: Wallaby, Fanny Pack’s daughter, Wrangler’s daughter, unspoken

Dumbo took us out.

Always an honor to lead.

R4TJ XT Edition

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FNGs: nope
EC: Skidmark
Warm Up: Dawgpound led us in various stretches while we worked out who was doing what routes.
The Workout: Turns out Nemo and Redenbacher were down with the 7 mile route I had planned. We left Ting and took the greenway to Crossway. Crossway to the end and turn around to Linksland. Linksland across HS Road to Salem Ridge down to Bass Lake. Skidmark had a commitment so he headed home (and ended up with 10 miles). Up Bass Lake and across to Skymont. Back to the greenway and end up at Ting. We all ended with 7-8.5 miles.
Mary: Dawgpound led us in more stretching.
Announcements: check Slack
T-Claps (Recognition):
Prayer: Wallaby

Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

Merica, where Democracy rules

/in /by

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

/in /by

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

/in , /by

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