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Is that a Sledgehammer? No it’s an Axe.

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As we all gathered up we noticed Pumpkin Spice had an odd-looking mace. First I thought it was a sledgehammer which is a great substitute for a mace. In reality, it turned out it was an Axe with something duct-taped around its head. Safety first all. Well for us it was good enough. It was also time to start the workout. We chalked up, which didn’t last long and started the warm-up.

EC: Dawgpound, Emeril, Cowboy, Katniss
FNGs: None
Warm Up:

Circled up at the top of the parking deck:
Bounce
Foot Trace
Tootsie Roll
Hips in a Barrel
Spinal Rotation
Ear to Shoulder
Neck Turn

The Workout:
It was time to have a workout with the mace where we didn’t standstill. Though there is only a certain number of ways to move with the steel mace. What better way than lunges. We started out lunge walking from the parking deck to Sir Walter Coffee. The mace head would go into the hand of the leg that was forward.

Circled up at Sir Walter Coffee:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Next, we did Uppercuts as we walked to the elevator entrance of the building,

Circled up for the following:

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

Uppercuts to Osha

Circled up at Osha:
20 Long Lever Deadlift Row (10 Each Side)
20 Lateral Lunge with a Ballistic Curl
20 Lunge Paddle Swings

Lunge walk down to the corner of the parking deck

20 Legs to mace with the mace overhead
10 Canoes
20 Low slow flutter with the mace overhead

John Cussack with the Mace to the far corner

20 Bow Draws
20 Grave Diggers
10 Death Marches (Lunge forward, Lunge Backward, Squat)

Mary:

Circled Up for Mary:
20 in cadence Homer to Marge
20 Supermans

Announcements:
Mulch Project

T-Claps (Recognition):
Prayer:

Bondo’s co-worker Matt is doing better
Siddiqui as he is determining his path forward.

AGS- No Random Birds..Lots of Hills and an F-Bomb

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With BRR just around the corner, YHC called for around 5ish hill miles in the pre-blast. The goal would be to keep all PAX together while tackling some of the favorite inclines surrounding Womble. Was arriving late to the lot, but saw some great leadership with Aquaman getting Cowboy and Oboe warmed up. No time to plant the flag, so joined the semi-circle to take over while Aquaman gathered some last minute items from his truck. Vasoline came rolling in from some EC a few minutes later.

Some PAX get 20-30 miles a week, this guy Vasoline is all about efficiency, getting his 20-30 over the weekend. 17+ yesterday and back at it this morning with 5 before the main event.

Warm Up: Asked PAX if they were ready to mosey and all were accounted for, so we proceeded out of the lot towards the base ball fields. At the intersection to head left or right around the fields, we circled up one last time for some Imperial Walkers X10, Hillbillies x10 and then headed right and all the way out to Grigsby. Proceeded right on to Grisby until we got back to the intersection of Stinson.

The Workout:

Hill #1

Stinson- PAX would proceeded down to Stinson all the way til they got to Lacombe St. and then would head back up to the top. I remember when this thing called Speed Racer was a ‘thing’ and we used to do this about 5-7 times. It was brutal. This morning we were only doing it once so as to get a feel for the other inclines for the weeks ahead. Great job of picking up the 6 and as we approached the top, PAX looked to YHC to see what was next.

Hill #2

Next hill would be Library Hill, of course. Proceeded down Grigsby to Rogers St. and crossed Main St. to get to the top of the traffic circle at Library Hill. Proceeded down to the pool lot at the bottom and then made our way back up. Great fellowship and mumblechatter through the run even though these hills weren’t helping YHC keep up with the conversations. At the top of the hill, I got another “What’s next?” That would be W.Elm. And with that, the first and only F-bomb of the morning by Oboe.

Hill #3

Proceeded back down Library Hill with a left on W. Elm. This hill is the worst, but it builds character. Again some strong work by the HIM out front picking up the 6 and tackled this segment together all the way out to Avent Ferry. Took a left and headed back out to the backside of Main St. to My Way Tavern before heading back up to cross Main Street. A quick look at the watch had us at about 6:55, which was perfect for a 7:00am parking lot arrival. As we made our way back to Stinson, Aquaman pointed out that there were no strange birds flying around today, referencing the fact that every time Aquaman posts at AGS, we always see random bird sightings like hawks picking up squirrels or relentless woodpeckers aimlessly attacking gutters. Not this this morning, however.

Solid work with PAX getting close to 4.5-5+miles.

Mary: Stretches OYO
Announcements: Mulch sign-ups. Q swap coming in August
T-Claps (Recognition): All PAX showing up this morning and sticking with the plan of segmented hills vs. a regular routed run. YHC tends to switch things up at AGS from time to time to keep the workouts from getting stale, so I always appreciate PAX willingness to try new things.  Nobody wants to run the same routes every time. Some other AO’s try to name their routes after a constellation or a Thanksgiving Day delicacy to make them sound unique and more appealing, even coupling their pre-blasts with toilet bowl humor. They may do that other places, but not AGS. We even hold 4mi bootcamps from time to time. Hopefully, one day U.T.I may want to lead it. I suppose I’ll have to ask him tomorrow at Paradise City before Banana Seat delivers the beating he has planned for tomorrow.

Additional T-Claps to the HIM on the 8.5 mi ruck this morning. Breach, LED, Sprinkler and the rest of the PAX who joined in support of rucking food pantry items for Mama’s House. Great community building, representing all 3 F’s!

Prayer: LED’s uncle. Crablegs. Those battling illness due to covid and other health-related issues. Aquaman took us out. A great morning, Men, and always appreciate the opportunity to lead.

6 Year Anniversary Gala at Cletus

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Wow – 6 years.  When I first gave into the 18 month long headlock by Gnard Dogg from Raleigh – I remember telling my M that “maybe this will be good – I can catch a Friday workout a few times a month to change up things for me at the Y (Sad Clown).  Little did I know that 6 years later, I would have accomplished the following:

  • Probably 1,000 posts
  • 7 half marathons completed
  • 2 Blue Ridge Relays
  • Maybe 3,000 miles of running
  • 10+ CSAUPs
  • 100+ Q-ed workouts
  • Hundreds of Clown Car rides
  • Stronger Marriage and relations with my kids
  • Major advances in my career / leadership (I accredit some of this to F3)
  • Countless memories with hundreds of new friends

WOW

Rolling into the parking lot at Cletus, Mookie and I got a little concerned.  On the way over in the clown car, we discussed what we would do if we had more than 25 Pax.  I did not want too many in our group(s) given Covid.  I quickly discussed what I had planned to Mookie as we drove over.  I remember him looking at me like “Are you crazy?”

As it became obvious that the Pax count would be near 40 – we decided to go with the Audible and split the pax.  I am very glad we did.  T-Claps to Mookie for the co-Q

FNGs:  None – Shovel flag planted at 5:29
Warm Up: Got things started with a mosie down to the field near the small pavillion.  The one we always warm up in when the crowds are big

  • Hand Release Burpees x 5 (OYO)
  • Good Morning x 10 (IC)
  • SSH x 20 (IC)
  • Moroccan Night Clubs x 20 (IC)  – note:  no one of Moroccan decent was offended with this reference
  • Mountain Climbers x 20 (IC)
  • Hell – it’s time to go

The Workout:

Pax of 38 was split into roughly half.  Mookie too one to the lower field and YHC kept the other half up top at the Soccer field.  It went down like this

Thing 1:  The Elle McPhereson

The Split pax on the soccer field would split again into two groups.  Groups would perform exercises on duct taped sheets in two (2) of the four corners (diagonal from each other).  Group 1 would sprint 50% around the track while Group 2 did the exercises.  Group 2 does AMRAP until all of Group 1 makes it to the opposite corner.  Group 1 would signal with a “yell” for Group 2 to stop the reps and run the same direction (clockwise around the field to them).  This was repeated for 20 minutes while the other Pax was down on the field.  Basically we were looping the 1/2 miles around the soccer field.

Group 1 (Arms and Chest)

  • Burpees
  • Wide Grip Merkins
  • Carolina Dry Docks
  • Diamond Merkins

Group 2 (Legs and Abs)

  • Jump Squats
  • WW1
  • Star Jumps
  • Mountain Climbers

Thing 2:  “The Michigan”

This workout was from the original scrolls of Southwake.  It was named by a Ohio State fan.  “Because it sux”.  The pax gathered on the end line of the soccer/football field.  All we did was sprints and Jack Webbs.  It went like this

  • Ten – 100-yard dashes +  2 Hand Release Jack Webbs (2 hand release merkins and 8 halleluiahs) 
  • Eight – 80 yard dashes + 4 Hand Release Jack Webbs
  • Six – 60 yard dashes + 6 Hand Release Jack Webbs
  • Four – 40 yard dashes + 8 Hand Release Jack Webbs
  • Two – 20 yard dashes + 10 Hand Release Jack Webbs

That went on for 20 minutes – it was a smoker

The 2 groups converged on the North Tennis Courts for Mary and COT

Mary:

  • Low Slow Flutter
  • LBC Ladder (IC)
    • 5
    • 10
    • 15
    • 20
    • 10
    • 5
  • Have a nice day

Announcements:

  • Mulch
  • Q Swap in August

T-Claps (Recognition):

  • Gump for 5 years of F3!
  • YCH for 6 years
  • Kid Cracker for the Kotters – welcome back brother!

Prayer:

  • Unspoken
  • 1st responders
  • Brony’s friend with Cancer

YHC took us out in prayer

Photos, 2nd F and Busch Latte

I love you all

DB Out!

Humid Morning for a Run

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FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3.  These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part.  The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself).  This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship.  Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions.  Please consider getting soap, shaving cream, etc. and providing to Emeril this week.  Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

We ran Crossways

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FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

Just in time.

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Five for some rock work at Downtown Train.

FNGs: None

Warm Up: 20 burpees OYO, SSHs, Merkins, Good Mornings, Daisey Pickers, Hamstring Stretch

The Workout: Mosey’d to rock pile for some rocks and headed to the parking garage for a full body workout. Completed the following sets:

Set 1: Curls for the Girls (x 15, 20, 25), Tricep Extensions (x 15, 20, 25), Peoples Chair (10 second count each PAX x 2)

Set 2: Shoulder Press (x 10, 15, 20), Rut-Rohs (x 10, 15, 20), Bus drivers (x 10, 15, 20), lap around parking garage

Set 3: Chest press (x 15, 20, 25), Overhead chops (x 15, 20, 25), SSHs (x 40)

Set 4: Squats (x 15, 20, 25), Curtsy Lunges (10 each leg x 3), calf raises (20 x 3), LBCs (x 50)

Mary: 10 burpees OYO, American hammers x 25, leg raises x 10

Announcements: July 4, 1776 workout led by Skidmark

T-Claps (Recognition):

Prayer: Nemo’s friends, co-workers, neighbors dealing with Covid.

Tweedle Dee and Tweedle Dum Takeover

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The mouse was away so two of the misfits from Alice in Wonderland were in charge. Tweedle Dee and Tweddle Dum grab the reigns.

FNGs: None today
Warm Up:

Got into an Indian run to head to the warm-up location. As we proceeded on the run we noticed the current pathway was roped off. This resulted us in turning around and running pass the abyss. This turned out to be a good thing. We were able to check out the wait time. Only 5 minutes. What a great day this was going to be.

Made it to the parking lot on the other side of the baseball field.

25 Side Straddle Hops
Bat Wing With Randy’s
Fazio Arm Circles forward
Fazio Arm Circles backward
Seal Claps
Overhead Claps
Randy’s
Good Mornings

It was time to get back in the Indian Run and head to the abyss. We were concern that the wait time was increasing. The queue for the abyss is nothing like the queue for Peter Pan’s flight. So we had to hurry.

The Workout:

We split up into two groups. Group one started with the exercises up top and the other group went down the stairs first.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

Now it was up for Tweedle Dee to take over. We all got into the Indian Run to hit up a new ride “The Tilta World”.

Pax found a partner for some bear crawl dora. Each group went to a small island. As one pax bear crawled around the island the other pax did the exercises. 100 Merkins, 200 LBC, 300 Squats.

As pax were riding “The Tilta World” Tweedle Dum received notification that the abyss was up to a 40-minute wait. This meant we wouldn’t get to ride it again today. Though as we proceeded with 15 minutes to go Tweedle Dum got a notification that 13 Fast Passes just opened up. We grabbed them and Indian Run to the abyss.

Once back at the abyss we did the same exact ride as before.

Up top, we did 10 absolutions. At the bottom, we did 5 Prisoner Squat Get Up Jump Squats. Each pax did 2 rounds at the abyss. LBCs were done while waiting on the six.

This time coming up the stairs was a lot harder than the first time. The PGUSJs did not make getting up the steps any easier.

After this was all done we headed back to the starting point.

Mary:

Tweedle Dee took over with Mary.

Homer to Marges South Wake style was done.
Big Boy Situps
Have a Nice Day

Announcements:

Sign up for Bass Lake. 2.3 miles to go.

T-Claps (Recognition):

Prayer:
Praises to Flojo’s wife for finding a job
All addicts struggling.

Round Trip for 2 at DT

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During my 3 years I have been Q for some of the quieter AOs. Mookie and I were just discussing this at AGS. The lonely early days of Crazy Ivan and DT, and even some slower times over at Disney. On a few occasions I have been “Pax of 1”. I was thankful this morning as I was heading back in from solo EC to see Cowboy in the lot and ready to work. I needed the accountability. He told me he almost headed over to the much more popular Mon morning option, and I told him if he had I might have half-assed my way through a shortened workout and headed home early. Still recovering from vacation, and also reeling from Mookie’s bootcamp style AGS, I really needed someone to keep me accountable for a full and strong workout this morning.

FNGs: Nope
Warm Up: Quick jog around the traffic circles, double checked the lot to see if we had any late arrivals, then hit the parking deck for some quick w/u Good Mornings, Michael Phelps, SSH
The Workout: We did the following 3 times through:

Pacers – start with hand on wall, run at a race finish pace and hold all the way through far end of deck, return on the jog. Did this 4 times. Not looking for all out sprint, just holding an aggressive race pace.

Shoulders – did the following with arms up the whole time and 10 count holds between each: fazio forward, fazio reverse, seal claps, overhead claps. Start and end with a 10 count hold for a total of 5 10 count holds. Did this 1 time.

SSH/merkins – stealing a very small sample set from a Goggins workout, SSH ICx20, drop for 10 merkins. Did this 3 times.

Mary: 2 times – LBC ICx30, Homer to Marge, 6 inch hold 10 count to a low slow flutter ICx10
Announcements: None
T-Claps (Recognition): Cowboy and I both pushed ourselves this morning, great focus and solid work
Prayer: Talked about the state of the world and YHC took us out

Modify as Needed

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YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.

EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark

FNGs: Not today

Warm Up: Say Whaa

The Workout: Reverse Turkey Leg was the route

 

 

 

 

 

Mary:  MIA

Announcements: Rune, check Slack and Facebook

T-Claps (Recognition):

Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.

YHC took us out. Always an honor to lead

Back to avg numbers at the U!

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FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out