4(600+200+400+200+300+200+200+200+100+200)
FNGs: None
Warm Up: 400 and some A skips, leg swings, tiger claws
The Workout: at Tempo pace
Mary: Stretching
Announcements: Read slack
T-Claps (Recognition):
Prayer: Carter, Fumunga’s neighbor
Tag Archive for: Cupid
Wonderful Smells at the Car Wash
AO: Purple Cobra
Workout Date: 07/20/21
I was doubtful for the extra credit run this morning, but the high amount of chatter on Slack piqued my interest. I set my alarm and went to bed somewhere in the “maybe”-“likely” range. Somehow I made it. Everyone else did, too, although we didn’t see Maybelline until the end. 100% EC participation.
Warm Up:
State the mission, check for FNGs (expected FNG is a no-show), and give the disclaimer.
Mosey to the bank for warm ups.
Side Straddle Hop x20 In Cadence (IC)
Good Morning x5 IC
Imperial Walker x20 IC
Sir Fazio Arm Circles REVERSE! x10 IC, forward x10 IC
Monkey Humpers x10 IC
Downward Dog and isolated calf stretches
Main Event
1) A Sevens variation I’ve been calling Stationary Sevens. Perform the entire set of Sevens in the same location with no running. Then run a lap around the bank. We did this three times. Merkins/LBCs, Diamond Merkins/Jump Squats, Wide Grip Merkins/Star Jumps (suggestion from Cupid)
2) Mosey to the path behind the shopping center, then mosey down the path to the Jiffy Lube. Scratch that, we encountered a homeless camp at the end of the path, so we turned around and went back the way we came.
3) Mosey to the near side of the mall for BLIMPS
4) Mosey around the front of the mall to the far end. Ignore the PAX suggestions for Balls to the Wall against the windows to the gym. Mosey to the loading dock and grab a couple of rocks (since they are small). Partner up at the loading dock wall for Partner AMRAP Rock Work/Running. (AMRAP=As Many Reps As Possible) One partner exercises, the other runs out and back. Flapjack. Repeato with a new exercise. There was a little confusion on point B for the running. The first group of PAX decided to loop through the Car Wash, so we followed suit. It turned out to be the world’s smelliest car wash. Distance was good though. Exercises were: Curls, Overhead Press, Triceps Extensions, Bent Over Rows, Bus Drivers, and American Hammers.
5) Return rocks and mosey back to start, about half way through there was some mumble chatter about All You Got, so we switched to a sprint to the end.
Mary:
Dolly x10 IC
COT:
6 PAX
Announcements:
1)Â South Wake/Carpex Q Swap Week(s): Last week of July in South Wake, First week of August in Carpex. The slot in Carpex for Ragnarok is still open.
Prayers for the health of our nation. Prayers unspoken.
UTI took us out.
Naked Moleskin:
It was tough to get up earlier for EC, but I’m glad I did. Always good fellowship on those runs. It was nice chatting with Warbucks, and I got some good AO intel in the process.
I hated to miss coffeeteria, but my kids’ last swim meet is tonight, so I needed to get into work earlier.
This was my seventy-ninth #F3Q21 #2021Challenge Q (eighty-first overall). Next Q is Wednesday (tomorrow) at Gettin’ the Runs in JoCoGa/Garner.
-Pigpen
QIC:Â Pigpen
PAX:Â Kosher, Maybelline, Cupid, Warbucks, UTI, Pigpen
Workout Date:Â 07/20/21
Good Things Take Hard Work
YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!
FNG’s:Â None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.
We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!
Cruising in the Humidity
FNGs:
Nope
Warm Up:
Mosey down to the track
Warm up lap
Leg swings, A skips, B skips
The Workout:
8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:
Mosey back up to the parking lot for some yoga
Announcements:
CarPex Q Swap Coming up
T-Claps (Recognition):
Pax for getting after it in this humidity
This ain’t no Lipstick route
FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles. New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy. A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped. Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill. From there, normal U-turn route was in play.  Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville
One Big Ball
FNGs:
Warm Up: GM, sir fozzy, imperial walkers, windmill, ssh
The Workout: 8 bell exercises. 45 sec work/15 sec rest. 5 rounds.
1 plank row, 2 kb snatch, 3 swings, 4 tricep extra, 5 CFG, 6 GP, 7 pull overs, 8 fig 8
rotating atlas stone workout throughout. 1 atlas stone carry, 5 burpees, and carry back. 2 atlas stone throw over the shoulder x5. Rinse and repeat
Mary: no time
Announcements: Carpex dads workout.
Prayer: PAX and family for safety and health
Pikachu Therapy Session
FNGs:
Nope
Warm Up:
Daisy pickers, good mornings x10 IC
Mosey down the parking lot for 21s – SSH x5 IC with the next x16 silently, if everyone stops at 21 then we’re done, if not 5x burpees. Took three tries but we got it right.
The Workout:
Mosey to the rock pile
Bearly curling down the lot
Bolt 45s
Bearly curling back down the lot
Single leg deadlifts x10 each leg
Return the rocks and mosey to the playground
Partner up – between the two do 50x pull ups and 100x merkins
Mosey over to the Crazy Ivan pax for Hillbillies x10 IC
Mosey to the white fence for typewriters – start on the bottom rung, 10x Derkins, shuffle across for 5x Derkins, go up a rung for 5x Derkins, shuffle and 5x Derkins, go up to the top for 5x Derkins, and shuffle for 10x Derkins
Mosey to the tennis courts – Crab walk suicides to the middle lot line, end of first lot, second middle line, and fence
Burpee broad jump down the length of the courts
Mary:
20x LBCs, Freddie Mercury, Homer to Marge
Plank hold into various positions for ~3 minutes
Announcements:
CarPex Q Swap coming up
9×9=81 (Not today)
YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.
FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.
Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.
HHH (Hot, Humid, Hilly)
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
Sharing Treasure @ AGS 6/13/21
Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route. Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu. I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava. Yogurt posted his find, but Pikachu did not. : P
FNGs: none
Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins
The Workout: 6mi or 3.5mi running route
Mary: 25-30x OYO merkins
Announcements: N/A
T-Claps (Recognition): treasure finds by Yogurt & Pikachu
Prayer: a successful Grasshopper 5k the day prior