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5th Q of the Week

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Thx for a late text from Lipton that alarm was set n syitg.. I always cherish my time conversation with this guy, man is regimented and buttoned up- texted Emeril if he can grab yellow card- of course he complained bitched n moan about getting no sleep but like always he did pick yellow car. Thanks
Pre blast n got some folks fired up/ scared but full disclosure- we were mostly using our feet- and YHC always loves Disney-
Pre Murph- with my man Lipton- he was waiting we chatted a bit and ask if South Wake was bringing beverages as part of workout?😉
Started the run and 1/2 way thru the great conversation YHC had to pull lipstick n go behind the bush-
Carried on with the Murph and some deep life conversation- very impressive to do pull ups while bar is swinging.
Ec runners start showing up-

EC: Warbucks, Yellow Card, Emeril, Dawgpound, Buford, Katniss, Pablo, Dumbo ( oh never mind) he needed a EC rest 🙂  Dawg thinks Pikachu was there, but not sure.

It is main event time – got 21 dudes waiting to #getafterit
We go for a mosey around the circle and we do count off and by that time we saw this dude and of course said hello and said come on join us and 1st he hesitated but just jumped in- well now we have 22- time to circle up and disclaimer.
Promised him- #neverleaveyouwherewefoundhim

We were running stoping to pick up the 6th n making our way to #turkishgetuphill- just named that hill n Jamison
Exersice in the way-

FNGs: Yellow Submarine
61 yr young about to get married- lost his wife if 35 yrs – dog of 20 yrs- writer- May be he can help midget ( got his work cut out)- worked for beetles for 15 years #submarine

Warm Up:

Side Straddle Hops
Quick Feet
Merkins

While doing merkins created 4 groups of 5 runners for our Indian run and also reminded all pax to have inside voice
And wait for further #wawd at the stop sign.

As we are running towards tukishgetuphill- another ‘emil’ runner
Told him 2 join n he said sure.. well 2 dudes just by leaving the compound.

Bottom of the hill- Pablo read him disclaimer- every time we stopped 10 front jumps – Pikachu called them

The Workout:

4 groups of 5+
2 groups go left when you meet the group coming from other direction perform
10 frog jumps and #turkishgtup
Make a left on Wesley ( emeril) not that hard no chaos-
Do not leave 6th behind push ur self on Indian run – very simple but effective

We did 2.5 laps – pax were gassed/ oxygen was low/ mask were ordered/ used/ pax were using fng n cotters as excuses to slow down but guess what ?? We all got what we put in- just like life.
T claps to fng submarine and dead bolt to keep his dbshuffle going.
Gathered back at stop sign I hear few guys/ think they were tired-
Midget 11 mnts let’s head back
Carpex mumble chatter
Yellow card- 1 Indian run-
No guys- we have time and we are using every darn minute-
4 mail boxes 3629- Indian run as hard as u can and 10 Turkish get ups-
Emeril n pickachu team only did 3 mail boxes- oh well
Back at the bottom-
Indian run back to the flag- few stops to pick up the 6th ( squats/ frog jumps)
Come to the very bottom- face each other 10-11 on each side and perform squats-
Jail break to the flag-

Mary:

Coffee was for pickachu
We lost Emil ( lime) he had to head back but warbucks stalked him and posted we should nag him back to f-3

22 were there and 2.75 miles were covered and some went home and napped-

Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
Emeril’s Dad

Quote: Life is hard but it is harder when u r stupid and around stupid ppl- Yellow Submarine

Shoulder Roast

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PAX of 13 came out to Purple Cobra this morning to get a little roasting of the shoulders. 4 For EC, but everyone got a little stronger this morning. Good work men!

Warm Up: 20 counts in cadence: Side straddle hops, impearl walkers, monkey humpers, plank jacks

The Workout: Indian run behind HT to the wall. Group 1 on the wall, group 2 on the ground for rotating exercises of 20 count each. People’s chair/Merkins, Balls to the wall/LBC, Australian mountain climbers/Shoulder taps. Rinse and repeat 4 rounds

Indian run to the hill between plazas. Group 1 burpees, group 2 Bear Crawl to the stop sign and run back. Rinse and repeat 2 rounds

Mary: Some stuff on the ground that hurt, have a nice day!!

Announcements: Meg’s Smile donations. Bring out the FNG’s

Prayer: Healing for the son for UTI’s friend who is currently in the hospital. Straight Cash and family.

Schweaty Cobra

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12 Pax came out for a beatdown at the Purplest Cobra and 5 for EC. It was a schweaty morning. For the second week in a row, Plex rolls up as the EC crew is taking off. Axe hung back last week, but this time we all circled back to pick up our tardy comrade. As the F3 mantra goes: we leave no man behind, but leave no man where we found him. Upon return, we were greeted by the remaining PAX. Mookie said M4L HC’d, but we all know what that means. 0530 hit, no FNGs and we were off.

EC: Warbucks, Dahmer, Plex, Axe, 187
FNGs: Psssh
Warm Up:
SSH
Windmill
Sir Fazio arm circles
We are not worthy
Butterfly
Mountain climbers

Made our way to Dollar Tree by way of: skips, high knees, butt kickers, carioca, side shuffle, and mosey. YHC led PAX to the crosswalk to safely cross the street, but for some reason neglected the do not cross sign. Luckily 187 was there to keep YHC in check.

The Workout:
At the DT, split into 2 groups for an Indian run around DT and bank while other group does AMRAP of exercise(s) called. Rinse and repeat.

Exercises were:
Merkins
Burpees + LSF
Monkey humpers + LBCs
Star jumps + pickle pounders
Lunge walk + homer to marge

Mosey to Lassiter rdby way of the crosswalk. #safetyfirst At Lassiter rd, we lined up for 7s with squats at bottom, box cutters at top.

Mary:
Coal Ash led Mary for us. We did the following, plus some I forgot.

1 minute plank hold
American hammers (several sets)
LBCs
Freddy Mercury

Announcements:
Sign up for Derek Davis 5k https://event.racereach.com/derek-davis-memorial-5k-run – Code “Merica” saves you 10%

4th of July convergence

T-Claps (Recognition):
Plex coming out while recovering from shoulder surgery.
Coal Ash out 2 weeks in a row and continued recovery.
Prayer:
187s friend Tom passing.
Praise for Pac-man’s friend Arthur for healthy baby born at 32 weeks after scare last week.

YHC took us out.

4 Miles..Scout’s Honor

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YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..

At the 6am start, we had a perfect 6 to start the morning off right.

Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.

The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats.  From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS.  I guess we’ll have to see what happens next week.

Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT

Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.

T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.

Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.

Ladders

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Date: 6/20/19

Pax: Ice Man, Bobby Doll, Wallabe, Catness, Quiver, Boogie, New Mexico(Q)
Warm Up: SSH x20, GM x20, Jog around the soccer fields.
The Workout:  Jacobs Ladder at the halfpipe.  When completed Indian Run.  Jog over to the stairs, Jacob’s ladder on the stairs with burpees at top and bottom.
Mary:  WWIIs x20, Protractor, Merkins x20
Announcements:  EH a sad clown who hasn’t shown up in a while to come to Disney and you’ll get a prize.
Prayer:  Banana Seat and Crab Legs

I don’t have the list of EC’s, if you posted for EC please leave a comment.  Always a pleasure to lead.

NM

All those rides and we only rode one

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FNGs: None
EC: Aquaman, Dahmer

On a beautiful and unseasonably comfortable morning, 20 PAX came to the greatest place on earth. Two of these men decided EC was the way they would start their Thursday. Flag is planted. The sky is starting to turn purple and the birds are chirping. YHC has a moment of regret knowing that Disney has so many rides and we are only going on 1 today. There isn’t a plan B and now its 5:30 and a circle has formed out of the gloom. There is only one thing to do at this point…warm up.

Warm Up: GM x 10, SSH x 30, IW x 10, FAC x 10 F/R.

Thankfully Wallaby was able to beat the fartsack this morning . The struggle is real! To celebrate triumph over the fartsack, PAX did burpees OYO while Wallaby parked his chariot and joined us for the remainder of the warm up.

The increasing mumble chatter during arm circles signaled it was time to get this party started. Afterall, YHC had posted a pre-blast offering an opportunity to blow shit up. A man who gets out of bed before 5am has expectations that must be met. I’m tired and can’t think of any interesting warm up exercises so we do the only thing we could do – Mosey. Our destination is Disney’s most beloved ride, The Abyss.

The Workout: Abysmal B.O.M.B.S.
B – Bupees (50)
O – Overhead claps (100 IC)
M – Merkins (150)
B – Big Boy Sit-ups (200)
S – Squats (250)

When arriving at the Abyss, PAX found a partner and the workout is explained. Exercises are done at the top of the hill by one partner while the other partner goes to the bottom of The Abyss and does star jumps (start at 1 and +1 each trip down). Switch and repeat until all 750 reps have been done.

BOOM! Burpees > Stairs > Burpees – my heart is racing. BOOM! Overhead claps > Stairs > Merkins > Stairs – my arms are blowing up. BOOM! Squats > Stairs > Squats – my legs felt the explosion. I don’t know if it was the star jumps or the squats or the stairs but it worked! It worked real good. I’m pretty sure everyone got to ride The Abyss at least 10 times during the routine. PAX who finished early were given the option to continue riding or wait up top and do plank jacks while everyone finishes up.

We are done and YHC is glad there wasn’t a plan B. While I usually like variety, sometimes its nice to just dig in and get to know something. These 20 PAX are familiar with The Abyss now so its time we head back over to the parking lot to meet up with this hot chick everyone calls Mary.

As usual, Mary isn’t at the flag. I’m sure something came up last minute. I’ve yet to meet Mary but I keep posting and I just know she is going to be there one day. I’m going to be all hot and sweaty when I get back to the flag and there is Mary. I’ll play Homer and she’ll play Marge and then I can show her my pickle pounders. I’ve been watching Lucky so I can impress her.

Mary: Nipplers x 20, H2M x 20, LSF x 10, Have a nice day!

Since Mary is not at the flag and we have some time we might as well do a couple of exercises. YHC asks Pablo to get us started while I retrieve the phone to memorialize name-o-rama. Pablo has obviously heard of Mary and he has been thinking about her on his way back too. How else do you explain his call for Nipplers? Feeling validated and seeking to increase my preparedness for the eventual meeting with Mary, Homer to Marge is next. Round out the day with some low slow flutter because the legs hurt and doing things that hurt makes you stronger. Have a nice day!

Announcements: Put them on the interwebs!!!

T-Claps (Recognition): YHC decided today to spend a couple of minutes talking about what F3 means to me. We constantly say “it’s more than a workout” but we don’t always say what that means. I am grateful to have you men in my life to strengthen me both physically and emotionally. Its important that we have each other in our lives to support one another. I cherish the friendships I’m making in this group and look forward to accelerating with you all.

YHC also called on Slide Rule to tell us what F3 means to him. Those of you there know what you heard this morning from a man who obviously cares about F3 and all of us. If you weren’t there, I encourage you to seek him out and talk to him. We all have a story to share and I am thankful I was able to hear part of a great one today.

Who will you share your story with? What kind of support do you need in your life? If you don’t need it today, are you preparing for tomorrow when you do need the support? I encourage all of you to take the time and invest the energy in forging strong relationships outside of the gloom. The men of South Wake are remarkable and the kind of guys that you can build a sure foundation.

Prayer: YHC took us out remembering those praises and concerns shared during our COT.

It is a honor to lead you men. I’ll try to do better next time!

AGS 10 Count for Hill Mastery and The Rise of Double D

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With only 2 PAX posting last week, YHC sent a pre-blast drawing inspiration from a 20+ count at U-Turn. The temps are getting warmer, but the rain and clouds are still making their presence known on the weekend AO’s. This morning temps called for 65 degrees, with a 35 percent chance of rain. Received 2 HC’s on the pre-blast post from Full House and ShamWow, with a possible SC by Maybelline. Don’t think there has ever been an HC on a Sunday for the following Sunday, but Yogi laid one down last week, and so was at least expecting 3, possibly 4 this morning, including YHC.

A Cowboy slack post indicated interest on this mornings route and what shoes to wear, provoked thoughts of a 5th brother. Rolled up on Womble this morning to discover quite a few cars…As expected, Cowboy. Then I see as an added bonus, the Sir DawgPound emerged to the parking lot. No sooner did a I turn around, I see the guy I hoped I’d see return to AGS this morning in the form of Double D. There was a post on Slack the night before that came from Forceps indicating he’d make an appearance to ruck parts of AGS this morning. As I saw him emerge from his truck, I considered the irony given that it was Masters Sunday. Is it me or is Masters Sunday a bit different when Tiger Woods is in the mix and pushing for another Major?

That’s the way I feel when Double D steps into any AO that he posts in. It’s just different. I can’t effectively put it into words. The bar is raised to another level and you know it’s gonna be a good day when he’s present and benefit from his energy. Great to see him back in the gloom!

Bobby Dall then shortly rolled in followed by Full House, and then a fleet footed light up vest emerged from the soccer field fences. The figure was fast and swift and yep…you guessed it, SkidMark! Did a quick turnaround and there was Maybelline emerging from the shadows cashing in his ‘SC’ on slack for an ‘HC.’ This was the result of a solid headlock that was applied by ShamWow the night before. The final piece to our HIM Team came in the form of Lipstick, who is always ready to run and can always count on him visiting YHC about 5-6 times throughout the route as he picks up the 6.

Clock hit 6am and with the Team assembled, YHC welcomed the 10 PAX to AGS by sharing that this morning’s edition of AGS was sure to be an interesting morning. PAX followed YHC for a lap around the soccer fields with intermittent exercises that went a little like this….

Warm Up:

Light mosey to first picnic shelter. PAX spread out and circled up for SSH X10. At count 7, YHC’s cell phone flung out of pocket and at count 8, ShamWow landed awkwardly on his ankle. Not an ideal start, but after a careful check to ensure all was ok, ShamWow assured the Q his ankles were the strongest part of his body and could continue. Continued mosey to Ivan parking lot for a series of carioca L\R, R\L to the opposite corner. PAX circled for Imperial Walkers X10. Continued Mosey into lunge walks and then morphed for Frankensteins, Butt Kickers, and mosey back to originating parking lot. YHC called for a series of prison squats X10 and then explained the route to PAX

The Workout:

With PAX already a 0.5mi in with the warm up and provided they already started their watches on the warm up, today’s route would keep us on the road (given the rain) and away from Bass Lake. Double informed YHC that he would be rucking this morning and would navigate a 4-mile route near and\or along the lake. This morning’s running route would provide heavy doses of hills, starting downhill on Stinson. PAX would then proceed left on Bass Lake Road. This would offer Lipstick two opportunities to drop gross weight at Lowe’s, before continuing onto Rhamkatte Village. Later learned that he bypassed Lowe’s for a porta potty option (evolution of BRR training starting to take shape). Once inside Rhamkatte Village, PAX would continue down Jones Hill Road all the way down the row of townhouses and U-Turn back out to Holly Springs Road. PAX would then continue left onto Holly Springs Road all the way down to a right on Linksland and then a right on Salem Ridge Road before gathering their thoughts and oxygen to proceed with a right up Bass Lake road. Knowing that we had some glowing (light up vest)  gazelles in the mix this morning, YHC gave them an extra mile to have them continue onto Earp with a left on Raleigh. For the six (YHC included) we had an alternate route back up Stinson and onto Womble where all PAX met within 5 minutes of each other back to the flag. A big shout out to Lipstick for picking up the six periodically throughout the route and gaining 8+ miles and additional PAX getting 7 this morning…

Mary: Stretches OYO with Mumblechatter

Announcements: YHC shared the underlying inspiration for the pre-blast post centered around the importance of being a great teammate. Earlier in the week, YHC came upon a letter that was written by Brad Stevens (former Butler University Head Coach and current coach of the Boston Celtics) to his daughter for a Leaders and Daughters event. The entire letter is attached here for those interested, but to paraphrase it spoke of the importance of choosing to be a great teammate:

https://leadersanddaughters.com/2019/03/04/brad-stevens-be-a-great-teammate

“Great teammates raise the energy in the room. They smile a lot. They show gratitude. People know that when they walk in, they have others’ best interest in mind, and want to bring out the best in each and every person. Who doesn’t want to surround themselves with energy raisers?”

“When times are good, be the great teammate that others want to celebrate with. When times are tough, be the great teammate who offers a shoulder to be leaned on. When you get older, you’ll realize that it wasn’t about the good or bad times, it was about who you navigated those times with, the lessons that you learned and the relationships that you forged.”

YHC further explained that it is always an honor to lead, but more importantly, the PAX I see in the gloom are usually the first faces YHC sees in the morning. Collectively we set the tone for that day and for the week. We need to continue to be great teammates not only in the gloom, but at home. As a Team, we need to continue to be those shoulders to lean on and push each other to be better men, husbands, neighbors, and fathers.

T-Claps (Recognition): Double D return to AGS, Lipstick for picking up the six, Solid Runs by this morning’s gazelles (Skid, Maybelline, Full House, Bobby Dall, Lipstick, ShamWow). Cowboy and DawgPound for pushing YHC up Bass Lake and Stinson.

Prayer: Special prayers for Double D and his family. Sally Hart (who was coached by Double D) and whom many of us F3-HIM have been fortunate to run with is running the Boston Marathon tomorrow. Good Luck to her and additional prayers for a great run tomorrow. YHC took us out.

Somewhere Over the Rainbow…6 PAX Get Stronger with 6 miles and Fellowship

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Clown car carrying Deadbolt and YHC arrived to a 50 degree Womble parking lot this morning. Clear skies with hints of blue and gold in the distance. Next week we’ll have to slide the time back to 6am to accomodate the earlier sunrises for the remainder of spring and summer. If you have posted over the past 2 weeks, you’ve probably noticed a consistent fixture in the form of Maybelline. Right on queue, there he was right where I left him last week, getting some stretching in. That’s 14 straight workouts, fellas. Strong work!.

Speaking of strong work, did anyone see Skidmark’s 5K time on Saturday? And just like that, there he was in the front seat of his red truck looking for an early morning recovery run. Another truck rolled in with Nemo in driver’s seat. Planted flag with 5 minutes left for any last minute takers of today’s edition of AGS… Received a text from Bobby Dall with the heads up that he was on his way.

6:31 hit and we were off for the following warm-up

Warm Up: Light jog to the end of the lot, side step squats on the return and circled up for SSH X15, Imperial Walkers x10. At that point, Bobby Dall joined the circle. No penalty burpees this morning as YHC was still recovering from Pikachu’s Turkish get ups at the Mason Dixon convergence yesterday. Also, for those in attendance at said convergence yesterday, what was up with the wheelbarrow staircase walks as the opening exercise?…Dang, Pikachu.

Finished off the warm up with a set of Mountain Climbers x15, Michael Phelps, and Left hand\right elbow-Right hand\left elbow stretches. Squat hold while YHC explained this morning’s route.

The Workout: Standard Bass Lake Route. Slight modification from previous week’s in that we would navigate the Lake in a clockwise fashion and enter and exit via greenway. No soul crusher this morning. YHC was just not feeling it, but will not disappoint next week if it is dry. As we ventured around the baseball fields, Skidmark confirmed a 2nd F at Dunkin Donuts after our run, and continued up Grigsby with Maybelline, Nemo, and Bobby Dall.

At the Sugg Farm entrance, Bobby Dall circled back for the six, first YHC, then Deadbolt. Exchanged some quality mumblechatter along the greenway, and about a mile in, Bobby Dall picked up the pace to catch up with Skid, Maybelline, and Nemo. Along the trail, took a few quality snaps of that trademark sunrise just beyond the trees. As we entered the Bass Lake parking lot, YHC and Deadbolt approached the Bass Lake “Killer Hill” with some reluctance, but more determination. Tackled the hill and the final bend around the lake. Halfway on the greenway back to Womble, we noticed a light rain sprinkle, which provided a welcomed cool down as we finished up our last 1.5 miles to the finish. YHC later received a pic from Bobby Dall who was able to capture a rainbow during his run. Strong runs by all PAX posting this morning and good to see some familiar faces return to AGS.

Mary: Stretches OYO

Announcements: Dunkin Donuts 2nd F, Wrightsville and Richmond Half-Full Sign-ups (never too early). NC Spring Classic 8k and 16k-April 27th. Coal Ash VQ tomorrow at Downtown Train. Maybelline VQ at Purple Cobra on Tuesday. PAX love VQ’s….come out and show some support. They will most certainly be beatdowns for sure.

Prayer: Prayers for Shredder, Crosby, and all PAX working through injuries. Additional prayers for a Wescott Neighbor who suffered a heart attack recently. Continued prayers for Lipstick’s mother in law, CrabLegs, DoubleD and his family.

8 PAX @ Ground Pounder for Clockwork, Bear Crawl Trains, and Crab City Dips

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With a strong contingent of SouthWake HIM running Wrightsville this weekend, YHC wasn’t sure what to expect for a turnout this morning at Ground Pounder. The week prior, Doc put together one of the best solo Q Back Blasts in as long as I can remember, and was hoping I had a circle of trust this week instead of the point of trust he experienced last week. Received a soft commit from Bobby Dall last night and was hoping for a few more so that I could introduce a few special exercises into this morning’s workout. As I gathered the last of my gear before heading out, I received a message from Nemo indicating that he’d be there with Lipstick after their U-Turn run.

Pulled into Jones Park at about 7:13, shuffled through some Amazon tunes to find a Banana Seat inspired track to end Mary with and proceeded with the traditional shovel flag plant. First clown car rolled in and it was Cupid, who had headlocked his brother-in-law into this morning’s workout. This morning was off to a great start with 3, including an FNG. Bobby Dall quickly turned his SC into an HC as he rolled in, followed by Reddenbacher and Swish. Nemo and Lipstick as promised joined the crowd and now we had a party.

With 3 minutes before game time, YHC gave the disclaimer, covering the fine print. 7:30 hit and we were off with a quick lap around the lot then circling up for the following exercises.

Warm Up: SSH X20, Hillbillies X20, Good Morning’s X10, Fazio Arm Circles 10F\10B, Michael Phelps as YHC gave instruction on first segment of workout, which would be some upper body work, but not before a quick run across the water toward Veteran’s Park

The Workout: PAX proceeded down the trail toward Veteran’s Park, side stepping a few puddles along the way. Made our way to side parking area in front of the picnic shelter. YHC instructed PAX to plank hold, leaving enough room in front and to each side to rotate as we would be performing some clockwork merkins. Started at 1 o’clock and moving all the way to 12 o’clock. With the chest adequately warmed up, mosey’d to the picnic shelter where we performed some Slide Rule Erkin, Derkins, and Dips X 10. Inserted an extra round of Step Ups X 10 and Prison Squats X 10 to get blood flowing back to the legs. Indian Run back to the originating parking lot and on to Jones Playground.

At the playground, YHC shared a new exercise known as the Crab City Dip, which was inspired by our very own AXE with a slight modification that was introduced by my 2.0. For those that don’t know AXE (AX w\an E) is the coolest phys ed teacher according to my youngest and she came home one day and said that AXE has them do an exercise in class called ‘Crab City’ (which is basically a shoulder tap exercise in crab position). She demonstrated it a few months ago on a bottom step, but added a dip at the end….So there you have it…Crab City Dip was born. My first Q at Ground Pounder and of course we had to insert this gem.

PAX occupied each stone wall 4 on each side as YHC lead a set of Crab City Dips X10 in cadence. PAX then mosey’d to the rock pile. Ground Pounder just isn’t Ground Pounder unless you hit the rock pile at least once during the workout. Instructed PAX to pick a rock they would be challenged doing reps of 15-20 with. This would be their rock for this next segment and would not be rotating amongst PAX.

For this next segment, YHC informed PAX that the following exercises would be performed between the speed bumps, which were about 30 yrds apart. PAX started at the originating speed bump and got the arms warmed up with some Curls for the Girls X20. John Cusack’d to the opposite speed bump, where PAX performed a set of Goblet Squats with the Rock X 15. PAX put their rocks down along the fence and were instructed to form a line from the speed bump, leaving enough room to get in plank position, head to foot with each PAX in a line. We would be doing an Indian Bear Crawl Train, where the PAX from behind would bear crawl forward until we hit the originating speed bump in front. As the bear crawler proceeded forward, remaining PAX held plank with YHC alternating exercises intermittently to keep all involved (Left arm up, Right arm up, Regular, Shoulder Taps X 20). With the speed bump end point tapped, PAX got on their six and performed some core exercises- LBC X20, Freddy Mercury X20. Brief 5 count and then a wind sprint to the opposite speed bump.

PAX reunited with their rocks and performed the following series of exercises- Tricep press x 20, Squat hold w\rock for a 5 count, Shoulder Press X 20. Lunge walk to the opposite speed bump and at the halfway point butt kickers to the end. PAX performed a set of Boat Canoe’s X 20 and then a final wind sprint back to the speed bump to pick up their rocks. On their six, PAX performed chest presses X 20. John Cusack’d the rocks back to the pile and mosey’d back to the parking lot starting point.

For PAX that have experienced some of my Q’s at Crazy Ivan, you know I’m a fan of parking spaces, so it only seemed fitting that we do some parking space crawls and curb work. Each PAX occupied a parking space and bear crawled to the opposite space that had a cement curb waiting for them. PAX performed a plank hold for the six on the curb and then performed 10 Erkins in cadence. Lunge walk back to opposite parking space. Bear Crawl back to curb for one last set of Erkins x10.

Circled up for Mary.

Mary: As mentioned earlier in this BB, I had shuffled through Amazon tunes and found a Banana Seat inspired track. Last night as I was viewing the Wrightsville name-o-rama on the FB feed, 2 things hit me 1) I continue to be in awe of the giant circle that just keeps growing year after year for this race and 2) that is a killer stache BS is sporting.  Decided to Bring Sally up and Bring Sally Down varying 45 and 60 degrees with alternating ups and downs, followed by Have a Nice Day!

With 3 minutes left, we had to give our new FNG brother an F3 Name. Our FNG this morning (Hospital Name: Chris) shared that he is originally from Atlanta and an engineer, currently residing in Fuquay. YHC having been in Atlanta the week before for some reason had the Atlanta Hawks fresh on his mind, so naturally we paid homage to an NBA star from Atlanta who engineered some of the greatest dunks of all time in the 80’s- Spud Webb. Welcome, Spud! We are better because you are here. Hope to see back in the gloom next week.

Announcements: Wrightsville Half and Full today, Tobacco Half and Full next week. Any Given Sunday tomorrow.

Prayer: Lots of prayers this morning. Prayers to keep all those running today safe and healthy. Cupid’s grandmother, Lipstick’s mother-in-law. Shredder for continued healing post surgery, Double D and his family, Moby and his dad.  Continued prayers for Crab Legs and all those unspoken.

One More Hill to Climb..

/in /QIC:
PAX: , , , , , , , ,

Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.