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Any Given Sunday (No Johns Edition)

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3 pax (Bernie, Brexit, and YHC) ran some EC and found each other around town and ran back into Womble together. They were met by 3 other pax (Midget, Emeril, & Forceps) and we were off.

Warm Up:

SSH x10

High knees x15

Jog 1/3 down the parking lot, kareokee 1/3, switch for last 1/3

Butt kickers length of parking lot back
The Workout:

6 mile route (out Womble to main to Walgreens, right on Holly Springs road, left into Jones Park on greenway, follow greenway through Jones, Veterans, Windcrest/Sunset Ridge North and then down to N Main St at Ting, then Main street back to Womble) with some stops (for weight distribution as Dauber calls it) – at Veterans park for YHC and after the steep hill on the greenway for Midget. YHC lost the group and ran back to Womble via Main St solo.

Mary: N/A
Announcements: 2nd F coffee at Starbucks
Prayer: Mookie for some healing in the legs

Sunday Super Soaker- 8 PAX ‘Getting it Done’ at AGS

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With the continued rain and wind gusts still making their way through South Wake, YHC traveled in ‘Knight Rider’ to scope out an alternative route the day before to avoid Bass Lake, and keep us on the pavement and out of the mud.  As I was traveling down Salem Ridge Rd, I came upon WebEx returning from the Lake, who reaffirmed that the alternate route was the right decision. With that confirmation, the route was completed and word was sent the night before that ‘Any Given Sunday’ was open for business. The post received a few ‘SC’s,’ a contemplating ‘Batman’ gif, and a newer version of an HC- which is a cross between an SC and an HC–“Planning to be there”.. I’m fairly certain there is opportunity for a lexicon on this one, if not one already.

This morning’s run offered the standard run of 6 miles starting at 6am, along with an option for an extra 2-3mi route that would start at 5:30am for those wanting some extra road work. On my way to plant the Shovel Flag, a red F150 rolled up and knew this morning was gonna start with a quick 2-3 miles with a rested Skidmark. True to form, 5:30 hit and we made our way on the standard Cletus EC route down Main Street and then back up Raleigh to Grigsby to Stinson. On the way up Raleigh St, was met first by Banana Seat heading in the opposite direction for miles, along with the duo of Bernie and Brexit.  YHC stopped at 2 mi to stretch, while Skidmark continued for an additional mile around the Womble fields. More PAX started to roll in about 5:50- Dusty, DawgPound, and Norm, and were eventually joined by those getting in the extra 2-3miles. Six o’clock hit and it was go time. Started the warm-up as follows:

Warm Up: Light Jogs- length of the tennis court lot X 2, alternating skips, butt kickers, high knees. Toe Walks\Heel Walks 30 paces. Circle up for hacky sacks, figure 4 leg stretches x10 per leg, Michael Phelps.

The Workout: 6+ Mile Scout Run with periodic circle backs to pick up the six. Route- Up Stinson, Rt on Bass Lake Rd, Lft on Salem Ridge, Lft on Linksland, Lft on Holly Springs Rd, Lft on Raleigh St. Lft on Grigsby, Lft on Stinson to fields to finish with a standard figure 8. Big shout out to all brothers this morning battling the elements of wind and rain and picking up the 6.

Not to be outdone by Dauber’s bathroom performance last week, Skidmark turned to YHC at Linksland and expressed an urgent need to find ‘a John.’ He had a more ‘elaborate’ category of ‘John’ in mind than the woods or a porta-potty, and was seen picking up the pace to Lowe’s Supermarket up Holly Springs Rd.  Remaining PAX made their way up Holly Springs Road back to Womble. As we ventured down Raleigh St., an extra gust of wind raced by us in the form of Skidmark, looking 10lbs lighter and running at a sub 8 pace. He later confirmed negative splits for the last 3 miles. Ain’t gonna lie, there is a lot to be said about a mid-run ‘dump.’ Never experienced one, but based on what I’ve witnessed over the last 3 months by several PAX, I am finding alot of truth in it.

Mary: Stationary Stretches- R over L\L over R x2 for 10 counts, Downward Dog calf stretches R over L\L over R ankle x2 5 counts, Feet walked up another inch still in Downward Dog for alternating calf stretches holding for 5 counts. R and L arm\tricep stretches

Announcements: HS Police 10K next week

Prayer: Continued prayers for those friends, family members, and residents on the coast and neighboring areas impacted by the storm. Prayers for healing as the rebuild as a result of this devastating event.

Are you guys crossfit?

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4 Pax for a humid beat down at Tea Time. Pikachu appears to be an HC for BRR next year.

  1. Warm Up: 1st mile
    The Workout: the standard 100 pullups, 200 merkins, 300 squats. Pikachu, John Deere, and Skidmark all wearing vests. 2nd mile under beautiful lightning. Serious EHing tonight. Expect a FNG soon.
    Mary:
    Announcements: 9/11 stair climb tomorrow.
    Prayer:

10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise

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This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.

Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..

Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)

The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.

Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back

Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).

Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..

Any Given Sunday- Hill Run Audible

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Warm Up: Dynamic Stretching: Light jog to far end of parking lot with butt kickers and high knees mixed in. Karaoke (Left\Right) back toward starting point with Frankenstein kicks and High Knees to the start.

The Workout: Given the storm from the night before, PAX anticipated a very soggy and unpleasant run on the trail. An ‘audible’ was called and PAX were treated to a hill route up and down some local favorite roads- Stinson, Bass Lake, and Salem Ridge. For those that ran the Derek Davis Memorial run the day prior, they got the added bonus of running up Linksland Drive instead of down. PAX made their way back onto Holly Springs Road and headed back to Womble. Shout out to Double D, making several passes during the route to pick up the 6. As the PAX turned and headed down Raleigh St and onto Grigsby paces started to increase as we approached the final leg and loop around the soccer fields of the (5-6 mile) route (Bernie, Brexit, Double D EC 1-3 miles prior).

Mary: Stationary Stretching: Right Leg over Left, Left Leg over Right, Quad Stretches R\L, Downward Dog- Calf Stretches R\L

Announcements: South Wake 5 Year Convergence- Aug 29th 5:30am- 6:15am  (Action Park- Possum Trot- Home of the Original AO of South Wake F3), 9/11 Stair Climb, Brexit’s US Citizenship. Mookie and 187’s 1 year F3 Anniversary this week.

Prayer: Thoughts and prayers to 2 members of Brexit’s church community who have faced recent life threatening accidents. We pray for continued healing and care as they progress through this difficult time. Prayers for Bernie as he starts his new job and the added challenges that come with starting a new venture.

9 PAX for ‘Any Given Sunday’ Inaugural Q and DawgPound’s Birthday

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Warm Up: Leg Stretches- R over L, L over R, GM’s x10, DD calf stretches,  Quad Stretches- L\R

The Workout: A beautiful morning at Womble to kick off F3 South Wake’s newest AO- ‘Any Given Sunday.’ PAX of 9 (Bernie and Brexit- EC 3 miles prior)  showed up for a 6 mile scout run at varying paces, while picking up the 6. The run featured shooting stars, a sunrise, and M4L ‘christening’ the bushes and side trees of the greenway. This day was also special as we had come to learn that it was DawgPound’s birthday and he had decided to celebrate by running 6 miles with his F3 brothers. PAX pushed through the humidity and the intermittent matrix of spider webs along the dirt trail around Bass Lake. On the remaining 2 mile stretch, several PAX made a strong push up the hill out of the greenway and surrounding Sugg Farm neighborhood, took a quick commemorative pic, and proceeded back to Womble to finish out the run.

Post run, DD raised awareness to the importance of dynamic stretching vs. static stretching. Dynamic= Quick Jog, Skips, Frankensteins, Karaoke, Butt Kickers before run and Static= stationary stretches after the run. These will be incorporated for next week’s run and also should be considered for the other run centric AO’s like ‘Uturn’ and  ‘Running 4 the John.’ Thank you to DD for calling that out.

Announcements: Happy Birthday to Sir DawgPound and welcome back from vacation. Derek Davis 5K next week. If you haven’t done so already, try to challenge yourself to commit and go out and post for an afternoon Friday workout at Healing Transitions. It is a great experience and fellowship afterwards.

Mookie shared an excerpt from the film ‘Any Given Sunday’ as it seemed fitting given the name of the AO. In one of the last scenes, the coach, Tony D’Amato played by Al Pacino gives an inspirational speech about adversity and what it means to be a Team that sacrifices for one another in life to fight for ‘the inches around them.’ This excerpt also rings true with our F3 brotherhood. In particular there is a line that goes as follows:

“Now I can’t make you do it. You gotta look at the guy next to you. Look into his eyes. Now I think you are going to see a guy who will sacrifice himself for this team because he knows when it comes down to it, you are gonna do the same thing for him”

Every morning at every workout it is inspiring to see the accountability each one of us has to make each other better men and the best versions of ourselves. Let’s continue to fight for those inches together.

Prayer: “God found Gideon in a hole. He found Joseph in a prison. He found Daniel in a lion’s den. He has a curious habit of showing up in the midst of trouble, not the absence. Where the world sees failure, God sees future. Next time you feel unqualified to be used by God remember this. He tends to recruit from the pit, not the pedestal”

Continue to reflect on this this week through our actions.

Very thankful for the beautiful morning God provided us today. Prayers for new beginnings and life changes for many this week. Deadbolt’s daughters are starting their 1st and 3rd years of college. Asked that He continues to watch over them and us and help us be better fathers, husbands, neighbors, and brothers. Many PAX have started new jobs and new responsibilities and continue to hold them in our prayers so that they make right decisions and continue to be successful. We also asked that He continue to watch over our F3 brothers and keep us healthy and motivated to hold each other accountable to continue to make the right decisions.

Thank You

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A big thank for everyone posting at u-turn. 18 men posted this morning. Great numbers on Saturday mornings.

Warm Up: IW, Hillbillies, SSH, Good Mornings
The Workout: u-turn in reverse
Mary:
Announcements:
Prayer: foghorn

U Turn BB

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Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law

Nutcracker 7/2

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Pax of 20

Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s

The Workout: Pax to get bricks and cinderblocks.  Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,

2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6.  2 laps and finish as a pax.

Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter

Announcements: 4th of July convergence

Prayer: Ended in circle of trust

Keep Brandon’s Friends and Family in your Prayers

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PAX of 27 at Paradise City

@Pikachu, @Buford, @Blue Hen, @Deadbolt, @Foghorn, @Yellow Card, @Midget for Life, @CHiPS, @Emeril, @UTI, @187, @Crosby, @Peak Week, @WebEx, @Skidmark, @Foghorn, @Bernie, @Foot Fault, @Pablo, @Breach, @Forceps, @Axe, @Brexit, @Hasselhoff, @Peeping Tom, @Kid Cracker, @OCR

½ mile jog warmup with – Karaoke, fast feet on the curb, T-Claps to let the group catch up

½ mile jog with – x25 Morrocan night club squats, SSH x 46 in honor of Patch’s Birthday, x10 Hillbillies, x10 Imperial Walkers, x25 Mountain Climbers

The Workout:

Partner up.

Partner 1 – Lunges

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Bear Crawl

Partner 2 – Run to steps, climb them and perform 10 perfect form Merkins

Swap/Repeat

Partner 1 – Duck Walks

Partner 2 – Run to steps, climb them and perform 10 Burpees

Swap/Repeat

Partner 1 – Crab Walk

Partner 2 – Run to steps, climb them and perform 25 LBC’s


Mary:

x 10 Good Mornings

x 10 Windmills

Legs crossover into a stretch

x 10 WWII’s

x 10 each leg cross over sit-ups

COT

Ruck Friday night.  ~14 miles.  See Midget for details.

Thursday – Kenny’s Grave starting back up.  Banana Seat has the Q

July 28th @ Ting Park – F3 group going to a baseball game.  See Forceps for details

PRAYERS:
Buford – Prayers for his friend Brandon and Brandon’s family.

John 15:5 – “I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.”