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This Ruck was the best morning ever to adjust Gross weight!!!

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YHC talked to Breach about a food Ruck for Momas House of Thrift. Put it out on slack earlier in the week so you HIM could prepare. It was not disappointing this morning with 13 PAX for the Ruck and 3 for some miles. Arrived this morning to find at least 8 already packing the food into their back packs. M4life had a little extra pack for each one to hand off and carry along the route. 

FNG: None 

Warm Up: The RUCK 

The Workout: At 6:00 am we were off. Started the Ruck off with lots of mumblechatter. It was noted right off, that someone was already complaining about the weight of their pack. No name calling! After we hit the blue trail towards Breaches house he mentions, hey lets stop by my house. I said whats up? Nothing, I have a case of toilet paper we can pass around OTW. I was the first one to tote the box of paper. It was passed around for the first mile….until it was Breaches turn. He did carry it for a few feet before stopping and we regrouped. (Box of toilet paper no fun to carry.) We removed all the toilet paper and stuffed it into grocery bags and packs. This would have been the best morning ever, to adjust gross weight. Lots and Lots of TP. Back on the route to Momas House. Still heard complaining about the weight a certain HIM pack. No Names! A little over 4 miles we arrived to drop off the food. We estimated it was over 400lbs of food. Way to step up and help out when in need!! We soon found ourselves getting refreshments and coffee at Dunkin. The Ruck back was a much faster pace! The total Ruck was around 8.5 miles.  Breach and I decided we did not need to lead. We walk to fast!

Mary: None 

Announcements: Bass Lake mulch starts back Saturday.  M4life reminded to donate to the 4 families dealing with COVID and can not work.  

This is one of the best ways to get to know everyone. One minute you are walking and talking and the next you are near the middle or rear fellow shipping with another. Come out and join us next week. 

After much discussion when we returned we will make the food Ruck a monthly trek. More details to follow. 

T-Claps (Recognition) Pikachu, Cupid and Skidmark for getting some miles this morning. All the HIM’s for getting up and supporting this worthy cause to assist those in need. 2.0 Slaps LED’s son for joining us OTW back.  

Prayer: Continued prayer for LED’s friend. Victims of COVID. Our Country. Others had unspoken. Those who carried to much weight this morning! 

It was an honor to lead! Sprinkler 

Loaded Dice at Purple Cobra

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FNGs: None

Warm Up: 15 SSH, light stretching, sir fozio arm circles

The Workout: YHC did a lap around the parking lot at Eggs Up, and then brought out the dice. Faces were blank, blank, 1, 1, 2, and 2. PAX called an exercise and then rolled the dice. Number on the dice was multiplied by 5 (i.e, 3 = 15). Everyone did the exercise and we re-rolled and repeated the exercise until we got triples. Triple Blank = no lap. Triple 1s = 1 lap. Triple 2s = 2 laps. Then the next PAX picked the exercise and rolled the dice.

We got triple twos many times. No triple blanks were had. We ended up right around 3 miles of laps.

Exercises included plank, merkins, LBCs, squats, air presses, dips…a few more.

Mary: Final exercise…burpees until triples.

Announcements: None.

T-Claps: Everyone suffering through Snap’s unlucky LBC dice rolls. We did at least 100, and then ended up having to do two laps.

Prayer: People suffering with addiction, our nation’s leaders.

Sandbaggers

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You had to HC to Tiger Blood to get the workout ahead of time and program your watch. This created some anxiety for some once they saw the workout and the pace they were required to run for the given distance. Some just avoided it all together and showed up this morning controlling what they could control, yet still with some doubt. The best part of speed work is we stay together, get the 6, but the workout is geared to your individual goals. We some new HC’s for a fall marathon, the numbers of TB are growing.

EC: Fumunga, Mr. Terrific, Skidmark

FNGs: None
Warm Up: Leg swings side to side and front to back, Tiger claws
The Workout:
Warmup
1200m (3 laps) at Long Interval Pace
400m (1 lap) Recovery
1200m
400m
1200m
400m
Cool Down

Long Interval Pace is slightly faster than 5k pace. We use a chart of paces to determine what your pace should be. Some pax were doubtful when told they should run that fast. Long Interval Pace is not all out. It should be slightly uncomfortable, but too hard to achieve.
Mary: Stretching
Announcements: Mulch, Q-swap between HS and FV coming soon, Ruck event in October, RDC marathon in November (Cupid HC’s today)
T-Claps (Recognition): Dawg and Emeril sandbaggin’
Prayer: Covid around Pax family and Friends, Rams’ family, a guy from Norm’s unit, Fumunga’s friends

Ultimate at Thunder – 15Jul20

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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

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us 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.

6 Minute abs

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FNGs: Negative
Warm Up: Hillbillies x 15, Imperial walkers x 15, SSH x 20, good morning x 10
The Workout: Moseyed over to the rockpile. While in transit, YHC announced these were NOT going to be rock pushes. Trying something completely different.

YHC instructed pax to grab a rock about the size of a baseball. Huh? Baseball? Yep.

What we do is get into plank position and toss the rock back and forth from hand to hand. While one pax does this, their partner does A-skips around the parking lot. Did 5 reps of this.

I saw this movement on Kari Pearce’s Facebook page. She’s an absolute monster and has a lot of cool core workouts. Give her a follow.

We returned the rocks to their home and moseyed to the pit.

On to 11s. LBCs and Up-Downs. YHC was totally smoked after this. Moseyed to the tennis courts for Mary.

Cupid took us out.

Mary: 6 minute Abs, popcorn style . Inspired by something about Mary.
Announcements: Bass Lake Mulch signup.
T-Claps (Recognition): errybody getting down and wet in the grass this morning
Prayer: Thise battling depression, addiction and substance abuse. That the almighty can guide and keep Hardy healthy as he continues in his Ninja endeavors.

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

Memory is fleeting…

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Been a while since I posted or Q’d PC, on the way in I saw 187 running, but when I got the flag he was not there, however, he timed it perfectly and showed up with 2 mins to spare and then we were off.

FNGs: none
Warm Up: Mosey over to the front of the Jiffy Lube and circle up for a warm-up of SSH, SirFazio Arm Circles, Imperial Walkers, Good Morning
The Workout:

Thang 1: Short Mosey to the goodwill parking lock then Partner up, 1 partner does 10 count Balls to the Wall, 20 count Shoulder tap and holds Peoples Chair, while the other partner crosses the parking lot and does 15 merkins, 15 lbc’s and 15 start jumps, repeato 3 times.

Thang 2: Short Mosey to behind town hall burger for 7’s of Squats and Freddy Mercury’s

Thang 3: Short Mosey to bending the Jiffy lube for 2 rounds of 10 Irkens,  15 Derkins, and 20 Dips

Mary: Back at the flag, we did some arm stretches,  Pigeon and runners pose, then a 2 rounds of popup mary
Announcements: New AO’s: Need More Ruck 6:00 am Sunday at Needmore Hilltop Park.  Unnamed Banks Road Elementary AO, Mondays 5:30 AM
T-Claps (Recognition): The Pax for dealing with my forgetfulness this morning.
Prayer: YHC’s Friend Duane Lindsey who passed from ALS on Sunday, for his Wife and Family.  All of our First responders.