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After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

Crazy Indian and the Medicine Ball

https://www.youtube.com/watch?v=3VgufM9iLbI

EC: Aquaman, Bulls Eye, Cowboy, Cupid, Full House, Slide Rule.

Some PAX were still rolling in at 5:30. Thought they were all FIA, but then BAM! Crab Legs!

FNGs: Welcome STP–The Racer’s Edge. Disclaimer given.
Warm Up: Mosey to upper parking lot. Fancy feet step up on parking curbs, two steps per curb. All the way down, then all the way back up. Circle up for SSH 25x, GM 10x, the Sprinkler (arms pointed out front, in cadence left 1, front 2, right 3, back to front 4 = 1 rep). Loosens up torso. 10 Merkins, followed by Downward Dog.

The Workout: Was looking forward to applying this format. Indian 1: Kicked off the Indian-run-themed-workout using a 10 lb. medicine ball I picked at a yard sale. This exercise was requested a while back by Deadbolt–I think he called it Pass the Pill. Indian run formation, pass the ball to person behind you, then the six ran the ball to the front. Rinse and repeat. PAX passed the ball at first, but then we advanced to a blind overhead toss. The drop rule was in effect. Drop = five burpees. Was a little slow at first, but then Bulls Eye spiced things up with a drop or two. Probably caused by those gloves he was wearing! Or maybe the bad tosses? Either way, Cupid has dibs on borrowing the medicine ball for his next workout. Medicine ball ultimate?

The Good Morning Burpee was in full effect. Say Good Morning to a walker/runner, if they return the Good Morning, then we do five burpees. We got stiffed on several good mornings–or maybe just could not hear them. Finally, we got a solid Good Morning from Crab Legs as we converged on the greenway. Five burpees, finally!

Indian 2: Rail Road Indian Run. PAX planked up about two feet apart. The six jumped over each PAX, moving to the front of the line. Keep those hips down Slide Rule! Continue til all PAX have jumped.

Indian 3: And this was the toughest one. PAX does low slow flutter while the six does 10 WWIIs. Upon completing the WWIIs, the six runs to the front. I had planned to keep doing low slow flutter continuously, but that proved too much. Thus, we “rested” while each six ran to the front. This was a long round, even with only 12. There were more than single tears on this one!

Field of Dreams/Diamonds Are Forever. More Indian run to baseball dugouts, but sprint from greenway to scoring tower. Meet up at home plate, count off 1, 2, 3, 4. Ones go to first base line for Merkins, twos to second for squats, threes to third for LBCs, fours = the clock at 15 burpees. Complete the burpees and head to first, each group advance until each group did the burpees.

Only 10 minutes left and still want to do feature exercise: the Crazy Indian. Mosey around pond to amphitheater. Assume BTW position. First PAX drops to feet, runs around the wall, cues the next PAX, just like an Indian run, til all PAX have run. Lots of shaking arms–perfectly normal. Done!

Mary: No time, joined kettle bell COT
Announcements: Crab Legs shared his goals during his leave from work: spend time with family and have an impact on ALS. He announced that he will be achieving both soon, as he visits every major ballpark across the country. He’ll visit with and interview folks whose lives have been affected by ALS. He plans to share his journey and those stories via every social media outlet available. Plus, he’ll be looking for mainstream media coverage as well.
T-Claps (Recognition): Nice work by those posting EC this morning!
Prayer: Safe travels and high impact for Crab Legs and his family on their cross-country summer adventure.

#Paradise City

EC: Aquaman, Lipstick, Snausage, UTI EC EC, Wiggley

FNGs: Welcome Baby Daddy and Snausage

Warm Up: Started with one lap around while stoping at 2 of the 4 corners for exercises. SSH’s, Daisy Pickers and Good Mornings are what got us all going.
The Workout: Split up into 2 groups for Indian Runs, faster group picking up the 6 at the end. Stopping at each corner for 5 fast pace SSH’s IC, right into 10 Merkins (5 reg, 5 diamond), 15 LBC’s IC and finishing off with 20 Squats. This was done at every corner until Mary called us in for dessert.

Mary: Chill Cut while the 16 of us gave a 10 count. Flip over for a 20ct IC of Box cutters into Boat Canoes that may have lasted longer than I really wanted them to, (Feeling those aaaaannd I hope you are too!). Into Protractors until YHC didn’t want anymore…..Have a Nice Day!

Announcements:FB, Slack
T-Claps (Recognition):All who raced this last weekend.
Prayer:YHC took us out!

A very late backblast for Ultimate at Mutiny

FNGs: None
Warm Up: None
The Workout: About an hour of ultimate frisbee (except for YHC, who showed up 30 minutes late to his own Q…)
Mary: None
Announcements: Check Slack, Facebook
T-Claps (Recognition): Pikachu for having an extra disc and Banana Seat for having cones, due to see above.

Nice Ass POTS

I wanted to provide the PAX that are doing the Triangle Tri and Run the Quay tomorrow a friendly workout that should loosen everyone up.

EC: 16-bit, Dawgpound, Chips, Aquaman, Lucky, Pikachu, Skidmark, Bullseye, Nemo
FNGs: None
Warm Up: None
The Workout:
Yoga with Kassandra Minimal Cues.  She says at the beginning you know the part we skipped that with the minimal cues she expects us to be more advance.  🤷‍♂️

Mary: None (Kassandra did this part too)
Announcements:

Run the Quay
Triangle Tri

T-Claps (Recognition): None
Prayer:

Unspoken
Accordian’s Daughter
All injured pax

Hot one…

FNGs: Nope
Warm Up: The usual
The Workout:  Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:

Memorial Day Murph

What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))

Holly Springs Finest

21 Pax posted this morning for a 0.0 workout. In case you’re not sure what that means, it means no running. Mixed reviews from the pax at the beginning. Some dreading the no mosey workout, others, unsure of what was about to hit them, were a bit excited about that thought of no running. I’ll let them chime in with their opinions later.

Full day this morning as Holly Springs finest made an appearance to address what I can only assume was an issue related to noncompliance and an ATM machine.

As our workout started we had a brief break in the action when a truck backed over a shopping cart.

EC: Quite a few but I’m not sure who so I’ll go with Pikachu, 187, Shamwow, Warbucks, Aquaman, Bullseye

FNGs: Not today

Warm Up: Can’t have a good day without a good morning, Imperial Walkers, Hillbillies, Daisy Pickers, and Sir Fazio Arm Circles

The Workout: Deck of Cards Rotated exercises in order: merkins – on Q down and up (diamond if pulled, Hand release if heart pulled), Lunges in cadence, WWII, Squats

A 25 lb and 35 lb kettle bell were passed left after each exercise. If a spade was drawn it was 2x the amount on the card.

Joker = 10 turkish get-ups and yes you had to do them with the kettlebell if you had it.

Mary: Pax held plank for 7 minutes. Did some R arm and L arm up. Also did some R arm R leg up crunches and vice verse. 1 quick 10 count pickle pounders. While Pax were holding plank Q tested Pax knowledge of F3. A little trick I picked up in F3 Pittsburgh were they hold a position and each pax says the mission.

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership.

We also did some work on the core principals: 1. Free of charge 2. Open to all men 3. Held outdoors rain or shine, heat or cold, 4. Peer led in a rotating fashion with no certification needed 5. All workouts end with a COT.

Recover

Announcements: Work at the Holly Springs Food Cupboard this weekend from 9 -12. Showup bring the 2.0s. Need support.

Memorial Day Murph at Womble 0700. Paradise City will be open. Rumor is so will Mutiny with Ultimate.

T-Claps (Recognition): Shamwow for checking on the guy that ran over the shopping cart.

Prayer:
Pilgrim’s dad Ben Sr.
Drew from Motorboatin’s neighborhood
Double D
Lucky on his 50 miler

Emeril took us out.

What a sunrise…

FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

 

Where’s Dad? and Wear Red Fridays

Extra Extra Credit:  M4L and Pablo

Extra Credit: M4L, Pablo, Dawgpound, Axe, Emeril, Cookies, Squatter, 187, Skidmark, Full House, Bullseye

2.0’s w/out their Dads:  Bullseye and Gumby

FNGs: Yes.  Hospital Name: Trevor Shirk.  F3 Name: Cookies.  @Dawgpounds BIL. From Colorado.  Colorado led to marijuana, led to edibles, led to Cookies.

Warm Up: SSHx30, Imperial Walkers, HillBillies, Fire Hydrants

The Workout: Broke off into 2 “teams” everyone doing the same workout though.  Dawgpound led 1 group, Emeril the other.

In between exercise sets kettle bell over your head walk to speed bump.  Set it down, run to curb, run back to speed bump, grab your kettle bell over your head walk back to start

  • Exercise Set 1 = X20 Kettle Bell Swings
  • Exercise Set 2 = X20 Kettle Bell Swings, X20 Sumo Squats
  • Exercise Set 3 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm)
  • Exercise Set 4 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction)
  • Exercise Set 5 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm)
  • Exercise Set 6 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm)
  • Exercise Set 7 = X20 Kettle Bell Swings, X20 Sumo Squats, X20 Single-Arm Row (x10 each arm), X20 Figure 8 (x10 each direction), X20 Single Arm Kettle Bell Clean (x10 each arm), X20 Suitcases (x10 each arm), x10 Tricep Extensions/x10 Bicep Curls

Mary:

Plank Drags

Halos

Stretching

Announcements:

Breach has decided to bring awareness to Memorial day this month with the Remember Everyone Deployed (RED) shirt Fridays. For every pax member that wears a red shirt at either Crazy Ivan or Cletus he will donate 1 dollar to help the Fritter Foundation with thier cause this month.  @Dawgpound and @Emeril will match and @Pablo’s work will match our overall donation.

Memorial Day workouts in planning stages. Details to come.

T-Claps (Recognition):

Banana Seat won the snickers this morning

Prayer:

Camp Lejuene Marines and their families (accident last night)

Banana Seat Step Dad

Aquamans Step Dad’s dad

Bernie had a couple also..sorry forgot them 🙁