FNGs: n/a
Warm Up: Two laps around the track
The Workout:
14 PAX ran a modified workout from the Great Steve Prefontaine.
200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.
After 1600m run, go back and pick up the six.
2 minute rest and then repeat.
Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick
Q sheet was empty so FML decided to take a leap and Q the workout since we needed most of us only needed 5 miles this morning while following the training plan. YHC was excited to catch up with Mookie who was like BOOM!! when the Q sheet slot filled. Unfortunately there are sometimes more pressing issues like late nights with the family, illnesses, hangovers, or sometimes the fartsack just wins baby. I’m not going to speculate as I believe the sleeping in was needed. Next time Mookie, next time.
FML rolls in style. We promised 2nd trunk coffee complete with all the fixins in a picnic basket. No donuts or fritters, sorry.
YHC rolled up early to set up coffee and there was only 1 EC, Vaseline, who for 2 days in a row drove to the workout. Congrats on the PR.
Route was secret until time to post but I promised hills and we’d keep our feet dry. Minus the sweat, they stayed dry. We started with 11 but finished with 12. See how that works, you can come back with more, but never less.
FNGs: None
Warm Up: Leg swings side to side and front to back, tiger claws, and some hip opening things
The Workout: The route went like this: Down Stinson and across Bass Lake Rd, into Sunset Ridge. Turn R at the first road and continue staying right until Sunset Walk, Sunset Walk to Gable Ridge, Turn R on Gable Ridge to Linksland. Turn R on Linksland. Follow Linksland to the end where some thought this was a dead end but it actually meets up with Salem Ridge again. Turn Left on Salem Ridge and loop back up to Linksland. Turn Right on Linksland. Follow Linksland past the driving range and pool and turn L on Gable Ridge. Follow Gable Ridge and turn R on Sunset Walk. From here follow the route back to Womble. At the peak of every hill we picked up the 6: Stinson, Sunset Walk, Linksland and Gable Ridge, Salem Ridge and Linksland, Linksland and Gable Ridge (after pool), Sunset Walk, Stinson at Womble.
Mary: Some stretching OYO
Announcements: mulch
T-Claps (Recognition):
Prayer: Full House’s family
Lots of HIM this morning putting in lots of work. There were a lot of guys getting in various lengths of EC. All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away. We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.
EC:
Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid
FNGs:
None
Warm Up:
SSH x15 IC
Butt Kickers x10 IC
High Knees x10 IC
Frankensteins x10 IC
Daisy Pickers x10 IC
The Workout:
Standard loops with lots of picking up of the six.
Mary:
Nothing formal but some dudes did some yoga after CoT
Announcements:
Mulch is still going on. Fill up the Qsheet. Be aware of your HCs, too many AOs this week were solo or only had two. If you’re planning on going give an HC so the Q can get an idea of who is going to be there. If you HC, actually go.
Qswap week coming up soon. More details will be coming.
T-Claps (Recognition):
Cupid finished his masters!
Prayer:
Praise for Cupid and also for Boy George who got an offer on his house. Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.
010000
FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.
FNGs: Nope
Warm Up: Mosey to the pit. SSH x10 IC, Daisy Pickers x10 IC
The Workout: Ultimate frisbee. First 15 minutes 3x merkins for each drop, second 15 3x squats, third 15 no exercises.
Mary: Not today
Announcements: Mulch sign up
Prayer: Rams’ family
It’s not often that you get a chance to Q the official launch workout for a new AO, so I jumped at the chance. There was some chatter about EC the afternoon before the workout, so YHC went out and scouted a nice hilly 2 mile route with a shot at a couple Strava segments aka hills. Rolled into the parking lot at 0500 to 2 PAX eager to get after it, waited until 0505 then headed out.
EC: Fumunga, ShamWow, Boy George. T-claps to Fumunga charging the hills to try to take the crowns away from the notorious Evan Darm, some dude who has stolen many of them from me in Fuquay. Got one, maybe the other next time. The full 2 mile route is also a segment, hoping this is enough to lure some PAX from the Sprangs to go after that crown.
FNGs: none
Warm Up: Knowing we needed to get 3 miles today, we started off on the mosey. This AO has a great 800ish meter loop (1/2 mile) with easy landmarks every 200 meters. We spent the warm-up lap stopping every 100 meters for exercises, and I also noted where our 4 corners would be for the workout. Exercises were Daisy pickers, windmills, seal claps, Frankensteins, overhead claps, Sir Fazio arm circle forward/reverse, and good mornings. All had 5 reps in cadence (6 for GM).
The Workout: After returning to the starting corner, we reviewed our stopping points. Each lap would have the same exercise at each corner, with increasing reps. Once the faster PAX finished running back to the start, they loop back to pick up the 6, and then we finish each 1/2 mile loop with a bonus exercise.
Corner 1 – Dips IC
Corner 2 – Carolina Dry Docks
Corner 3 – Diamond Merkins
Corner 4 – Arm Haulers – laying on your belly with your knees and head up off the ground, starting in the Superman position, bring your arms back to slap your glutes, then back to Superman is 1 rep.
Lap 1 – 5 reps at each station, bonus exercise is…. crap I forgot the bonus exercise! Probably because I was up all night stressing about not forgetting the workout, and I was so tired I forgot the workout.
Lap 2 – 10 reps each station. Bonus exercise is 5 burpees – had plans to make this a double merkin with a plank jack burpee (so down, merkin, plank jack, merkin, back up), but was feeling nice this morning.
Lap 3 – 15 reps each station. Some mumble chatter about how we were going to die if we ended up getting up to 25 reps. They didn’t know YHC had something nice and easy in store for them. Bonus exercise – 5 absolutions.
Lap 4 – 10 reps each station, because I’m a nice Q and we were running short on time (not really). Bonus exercise – 6 Blue Devils (3 each side) – a Bobby Hurley (squat jump with a basketball jump shot form), into a Turkish Getup (flopping like the Dukies are known for).
Lap 5 – Chase the Rabbit. We ditched the exercises this time in favor of some fast strides. A bit of confusion on stopping points, but the intention was to run hard for 100 meters then recover for 100 meters. YHC counted down 3…2…1…Go! for each PAX, and you were supposed to try to chase down the PAX in front. We did 4 of these and at that point we were pretty smoked.
Mary: The PAX all pushed hard to finish our miles so quickly that we still had 6 minutes left, just as I had hoped. I have a yoga stretching routine I like to do after runs that usually takes about 15 minutes, but I condensed it down and we quickly moved through about 8 different positions on each leg, stretching out our quads, hamstrings, hips, back, and glutes. Pretty sure everyone felt like a million bucks after that. Ended with Have a nice day, and one last leg stretch while doing our count-off/name-o-rama.
Announcements:
T-Claps (Recognition): EVERYONE for pushing hard today! There were some pretty large sweat puddles after COT
Prayer:
YHC took us out. Always so much fun to Q, and I appreciate all the H.I.M. that came out to help get this AO off on the right foot.
FNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
Stop #2 on my self imposed 5 day Q and EC tour. This time, YHC hit the cozy confines of The Nest down in the heart of Fuquay-Varina with the promise of getting in some last day RUNE miles and to see some FV brothers I don’t see in the gloom so much. The Nest is an AO with quite a few features and lots of options for a solid Q. One feature worth noting today would be road rash on the back and knees doing exercises today. Good amount of gravel in the skin. It’s not a Possum Trot level surface, but many places at the Nest are not friendly. This includes the grass. Word of wisdom, don’t do burpees or merkins in the grass down by the entrance! You, like Buttermilk, May get to feel very “alive” if you do. Not sure if it was fire ants, sand burs, or just grass thorns, but Buttermilk got some in his hands and apparently it’s not pleasant!
EC: Fanny Pack, Dovetail, Gamecock, 16 Bit, Boy George, Norm, Buttermilk.
FNG’s: Too soupy???
Warm Up: Circled up for Good Mornings, IW’s, HB,s, Frankenstein’s, Fazios, and Chinooks. Mosey up to the street.
The Workout: With it being the last day of RUNE, YHC knew and pre- blasted there would be a fair amount of running. Ended up with about 2.5 during the workout today. Pax drew the 7 of Diamonds to get that done today. Each corner around the perimeter of the park for each round had: 7 burpees, 14 WW2’s, 21 Jack Webb’s ( 7 merkins with 21 air presses), and 28 Shoulder Taps. Pax all did a great job of taking duty and calling counts.
Mosey to wall and partnered up. 1 partner does People’s Chair while other bear crawls to the curb and does Irkins to a 5 count, bear crawl back. Switch. We did this on a descending count of Irkins from 5 to 1.
There was some mumblechatter and disagreements about mileage today so YHC wanted to put that to bed by calling a mosey loop in the parking lot followed by an Indian run that gave us a couple more spins around the lot. Return to the shovel flag for Mary.
Mary: Freddie Mercury’s, Plank Holds (standard and chill cut/2 rounds). Have a nice day.
Announcements: Mulch. Sign Up.
T-Claps (Recognition): Plenty of EC today!
Prayer: Finkle to finish strong on a software engineering class he’s doing. Dovetail stepped up to take us out. Honor to lead in a new place. Gotta get down to the FV more often.
YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City. YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.
EC: Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack
FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers. Back to home plate was 25 Freedom Hammers IC. Pax travelled to each base and back home again, before going to the next base. Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six. This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises. YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top. Stopped for some H2M, then mosey back to the flag. Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout. Womble Park. 0600. 1776 exercises with 7.4 miles. Sign up to mulch at Bass Lake.T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction. The Jensen family…a young boy battling cancer.
AO: Kenny’s Grave
Date: 25-June-20
Warm Up
The Workout – My Greatest (aka: favorite exercises)
Mary
Announcements
Prayer Request