Tag Archive for: Cupid

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Prefontaine Insanity

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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

IsaWhaa?

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YHC checked a few times last night to see if anyone was stepping in to Q Purple Cobra. The Q sheet has continued it’s struggle and was still open this am at 0430. Pre-blast on Slack and I was off to see who might show. EC was solo – but somewhere passed by 187 as he rolled in to HT Lot along with Cupid and Oboe. We had a team! Let’s do this.

FNGs: Nope
Warm Up: Mosey over to Goodwill, circle up. Varying warm-ups – SSH, Frankenstein, Good Morning, Daisy Pickers, SSH, OHC/Seal Clap, SSH.
The Workout: Not sure what to expect, we did a solo Dora’s. We would do the work in 25 reps starting in GW lot and then jog down to bottom of the hill around the corner. Repeato through 100 Merkins, 200 LBC, 300 Prisoner Squats. We did a double-time runs for about the last 200 and moved up to sets of 50.  With time left, I offered up the exercises to the other 3 PAX.

Cupid – 50 Dippy Dips at Jiffy Lube; 187 2 Sets Shoulder Taps, Mtn Climbers and Pickle Pounders (1st time 10, 2nd 15 IC); Oboe – BTTW 20 count down the line

Mary:  Helped 187 w/ his 25 Merkins for Mental Health and PTSD awareness, 15 Box Cutters, Have a nice day
Announcements: “Q-Swap” next week – bring clothes and toiletries for Healing Transitions – starts Monday in Holly Springs
T-Claps (Recognition): These 3 guys for coming out and pushing this morning.
Prayer: Moment of silence, YHC took us out.

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

Isn’t that a dead end…wrong there’s a hill

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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 training, lots of miles

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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

R4TJ – TBD: Convergence or Crossway

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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.

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Ultimate at Thunder – 29Jul20

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FNGs: Welcome FNG Norbert! Snap’s 2.0 – played a great game and is a D&D fan to boot!
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

Filter or Cowboy Style?

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The air was thick down in the Teeter bowl this morning.  Cigarette butts were abundant among the parking spaces that were used just about all through the workout. Mumblechatter surrounded cigarette style preference, proper exercise form, slow bear crawlers, and the size of sweat stains. “Hey, can get that last drag?”  “You got menthol filter over there?” “Nah, this ones cowboy style.” “ How many merkins on these burpees?” These were only a few of the mumblechatter examples as we moved constantly throughout today’s AO.

EC: YHC, 187, and Aquaman. Why did we take the Wescott hill route.

FNG’s: None, but Bullseye is officially an FNG behind the wheel with his permit now!
Warm Up: Mosey around the lot a bit stopping for Good Mornings, Sir Fazio’s, Squatted Seal And Overhead Claps, Frankenstein’s, and Imperial Walkers.
The Workout: Bear Crawlers Choice as we laid down some tracks along the parking spaces. Each pax in a parking spot. First pax calls an AMRAP exercise and bear crawls to the end.  Continued this procedure for the whole workout. The only break in action was when we hit an island, we all jailbreaked to the end of the lot, moseyed back to our spots and continued. Did this twice. Lunge walked back the second time. All kinds of exercises were called. Merkins, Irkins, dirkins, dry dicks, squats, lunges, pistol squats (ouch!), Shoulder Taps, WW1s and 2’s, Pickle Pounders, H2M, LBC, LSF, Guantanamo’s, burpees, Star Jumps, absolutions, Peter Parker’s, Box Cutters, Boat Canoes, American Hammers, mountain climbers, Freddie Mercury’s, wine mixers, plank holds, side planks, and several more.  The pax altogether called out a solid workout!
Mary: During the Thang.
Announcements:  Mix it up, get to other AO’s this week.  Mulch continues. Q Swap at the end of August.
T-Claps (Recognition): Lots of sweat stains on the lot this morning.  Great work HIM’s!
Prayer: Military, first responders, teachers to have peace and service during uncertain times.

I discovered today we could not do this routine all the way to the end of the lot.  We got about 2/3. Thanks brothers for helping me learn new things each time I Q. Honored to lead.