18 PAX joined in for some wet frisbee Ultimate!
FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer
FNGs: None – but visitor from Raleigh, Pig Pen – thanks for coming out.
Warm Up: Lipsync started us off with some SSH and stretching. YHC added windmills, sir Fazios, seal claps and overhead claps. Grabbed all the weights and headed for the tennis courts
The Workout: YHC instructed PAX to line up all the weights from heaviest to lightest. Each PAX grabbed a coupon (e.g. Kettlebell or two dumbbells) and they decided the exercise. The time keeper began with YHC executing Bear crawl to the end of the tennis court and backwards jog back to the starting line. After YHC completed the mosey, each PAX rotated one station just before informing the in-coming PAX the exercise. PAX were very creative coming up exercises. 40 lb dumbbells – Farmers Cary; 30 lb dumbbells- bench press from our six; 25 lb dumbbells lawn mowers; 25 lb kbell swings; 20 lb db hammer curls, 25 lb kettlebells thrusters; diamond merkins. RINSE & REPEAT New exercises were incorporated at each station included shrugs, curls, tricep, O/H press, figure 8…Carolina dry dock and the time keeper drill was crab walk to the end of the court, jog back.
Mary: 20 mins of much-needed YOGA
Announcements: Support HSPD-Bacon with Goggins challenge, Special Olympic fundraiser; See slack & Fb for additional announcements including JDRF, Blood drives, volunteer opportunities…
T-Claps (Recognition): Pig Pen for leading VC and hanging out for Thunder
Prayer: YHC talked about his original plan of simply carrying all of the weight (dumbbells & kettlebells) around Womble and not doing any formal exercises. I had read about this in a past AO. Too many of us are carrying baggage. We need to get rid of that baggage or simply ask for help carrying the load. Prayers for Injured PAX and their family; motorcyclists – watch out for them; unspoken.
Thanks for helping me take out and load up all the gear.
Honored to lead. -Dauber
FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Candy Corn (named at Thunder)
Warm Up:
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Nope
Warm Up: SSH, Frankenstein kicks, Willie Mays Hayes
The Workout:
We ran.
https://connect.garmin.com/modern/course/80549691
Mary: Nope
Announcements:
See slack – Hollyfest, Brute CSAUP
T-Claps (Recognition):
All who ran.
Prayer:
Stubbs, co-worker with brain cancer, injured PAX, unspoken
AO: Any Given Sunday (South Wake)
Workout Date: 08/22/21
I saw an opportunity to combine my Q quest with F3 Raleigh’s second annual VOYO (Virtual On Your Own 10K) and I took it. Yes, running with a group is not very OYO. Thank you for your concern.
Warm Up:
State the mission, check for FNGs(0), and give the disclaimer.
Everyone else preran, so we skipped the warm up, discussed the course and got moving.
Main Event:
1) Run VOYO 10K (Out South entrance of Womble Park, going clockwise around the ball fields, follow Grigsby to Raleigh, then Right on Holly Springs. Turn around at Linkland, detour into Jones Park and then back the way we came to start)
Mary:
I think we did some stretching?
COT:
6 PAX
Announcements and Prayers
Naked Moleskin:
The South Wake hospitality has been great. I posted the week prior and mentioned my Q plan at COT, making sure everyone was cool with that. I also wanted to give pre-Cobains to any sixes for whom we wouldn’t come back until the end. Lipstick suggested the main route and everyone was supportive today.
187 appointed himself as my personal trainer who ran with me, managed traffic, and encouraged my pace. I won’t forget it. He helped me to a 10K PR of 53:19 (even though I cropped it too far for Strava to recognize; this was the day I learned 10km>6.21mi, not by much, but enough; D’oh!)
This was my ninety-sixth #F3Q21 #2021Challenge Q (one hundredth overall). Next Q is Tuesday at Diver Down.
-Pigpen
QIC: Pigpen
PAX: 187, Boy George, Skidmark, Lipstick, Maybelline, Pigpen
Workout Date: 08/22/21
Beautiful morning with perfect weather. I ran from home to Tiger Blood and arrived to see the Pax ready to go. Some chatter for a couple minutes and off we went.
PAX: Bernie, Boy George, Fumunga, Lipstick, Pikachu
FNGs: Zilch
Warm Up:
The Workout:
Pretty straightforward. 5 x 5:30min intervals at threshold to long interval pace with 2:30 min walk/run recovery
I was talking to Boy George about a buddy only eating yogurt before our 4-man BRR journey. Unbeknownst to us, Lipstick was on the other side of the fence, where he was releasing a chocolate squirrel into the wild, and asked if the yogurt was strawberry. Hence the title.
Mary: No core. Stretching
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: Not today.
Warm Up: 10 X SSH in cadence
The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.
Mary: MIA
Announcements: Check Slack and FB for upcoming CSAUP opportunities
T-Claps (Recognition): PAX for picking up the 6
Prayer: Kayla and Tony, unspoken
YHC took us out. Always an honor to lead.
FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).
FNGs: None
Warm Up: Nope
The Workout: ~9 miles of mostly greenway but some soggy trails and slippery bridges. Bulls Eye and I had a close call but Lipsync and Boy George bit it hard on the long wooden bridge and Boy George has the shin contusion to prove it.
Mary: Never met her
Announcements: It’s getting a bit dark out so there is some discussion of moving to a Black Ops Sunday ride. Check out the Slack mountainbiking channel for future rides.
Prayer: unspoken
