Tag Archive for: Cupid

Oh great :/

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EC: Emeril, Dawgpound, Cupid, 187, Skidmark

YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.

YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.

Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark

FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.

Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.

Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.

Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family

Out and Back

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3 PAX showed to AGS for some miles, but only two were eager to knock them out this morning. YHC was still sore from all day yard work the day before, and perhaps some residual soreness for the bricks M4L made us run with for 40 minutes on Friday. In any event, Cupid had a good suggestion to do some 1.0 out and backs, with Womble as the focal point, making sure YHC didn’t feel left out and would be able to check in throughout the workout. Perfect!

FNGs: None
Warm Up: Half circle to the back of the soccer fields. Imperials X10, Fazio, 10 F\10B. Good Mornings X10. Continued on the mosey back to the picnic shelter on the opposite side of the soccer fields. Squats X10

The Workout: Out and Back #1- Get your Groceries- From the top of Stinson to Lowe’s Foods and then back to Womble

Out and Back #2- Cletus EC route- Top of Stinson to Raleigh Street

Out and Back #3- Continuation of Out and Back #2, and instead of heading back to Womble, PAX took Grigsby all the way around and to the fence at Sugg. Great work throughout by Cupid and Oboe, who got a solid 6+ mi in.

Mary: Stretches OYO
Announcements: Q Swap coming in August
T-Claps (Recognition): Cupid and Oboe for getting out there this morning and additionally to Cupid for getting a 60 mi week. Great Work
Prayer: Health Workers, those with family members near an far that are ill. YHC took us out.

Dungeons, Dragons, Tigers, and Blood

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9 pax came out for what YHC promised to be a “fun game” at the track. Apparently there was some confusion as Peeping Tom did not realize that this AO was speedwork – woops. He pushed through though.

Before we started all pax confirmed their short interval pace per the RRCA pace chart provided by YHC.

A surprising lack of comments about my interesting dice selection of using a D8 and a D4 – for thos uneducated not nerdy enough, dice come in more than just the standard six sided variety. Lipstick correctly assessed after the workout that these were for Dungeons and Dragons, or more commonly after an unjustified bad rap in the 80s D&D.

FNGs: None today
Warm Up:

Mosey to the track. Side to side leg swings x10, Tiger Claws x10, warm up lap
The Workout:

First roll had a 6 on the D8 and a 3 on the D4 – so we did 3x 600s starting halfway around the track with a target of the recovery lasting half as long as the work portion. Keeping this ratio makes speed work absolutely brutal and it was exacerbated by the oppressive humidity this morning.

Between rounds we did ab solution x5 IC (8 count) plus a recovery lap.

Roll two had a 4 and a 2 (well, it was a 1 but that was too easy) so we did 2x 400s with the recovery again being half of the working time just around the finish line. We ran these in the opposite direction like the law breakers that we are.

Between rounds we did ab solution x5 IC (8 count) plus a recovery 200m.

Our last interval was determined by a good old fashioned D6 – ended up doing one more 400m where pax were told they could go a little faster if they were still feeling spunky.

After our last interval we did some strides, running easy to the first goal, picking up through to the end of the second, and then rolling through to the 100m line. We did four of these.

Mary:

Jumping back over the fence is always one of the tougher maneuvers of the morning. Recover mosey back to the flag. Butterfly stretch, seated hamstring stretches, chattaronga, downward dog.
Announcements:

Mulch at bass lake continues!
T-Claps (Recognition):

Peeping Tom for pushing through the surprise speed workout.
Prayer:

Rams’ family, unspoken

Escalations at Purple Cobra

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FNGs: None

Warm Up: Moseyed over to the hill for 15 SSH IC, 10 Sir Fozio Arm Circles F+R, Michael Phelps, 20 Mountain Climbers.

The Workout: Escalating Doras.

50 merkins, 100 squats, 150 LBCs.

100 peter parkers, 200 squat jumps, 300 reverse LBCs.

50 burpees, 100 star jumps, and most of the planned 150 big boy situps…we ran out of time.

Mary: Moseyed back to the start for 10 pickle pounders IC.

Announcements: Dumbo Anniversary Q at Disney

Prayer: Wisdom for our nation’s leaders, COVID-19 vaccine effectiveness

So this workout is FREE???

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15 PAX including one FNG and a 2nd timer posted at Paradise City on the steamy morning. A few guys already lost the shirt once YHC took his off. FNG received the disclaimer at 0528. Today’s workout was a repeat from a previous AO in Carterico I led this past spring. The guys hated it so I knew it would be a great fit for PC. YHC mumbled to some PAX as we took off that the FNG had a good chance of merlot on this one. Here’s how the fun went down.

FNGs:
Bondo, Warren is 59 and survived without a merlot. However, he learned about a workout through HS Rec Center that he signed up and PAID money for. Little did he know our workout was free. M4L and YHC instructed him to Cxl his membership immediately and ask for a refund. Tell HSRC it was a horrible workout and they should Cxl this class.

Warm Up:
Butt kickers, High knees, Carioca
Circle up
Throwback for Blue Hen since he couldn’t make it.
Jacked Up
SSH x 20 IC
Plank Jacks x20 IC
Smurf Jacks x20 IC
Seal Jacks x20 IC
Red Bull Smurf Jacks x20 IC

The Workout:
Four corner stack’ems
C1 – diamond merkins x10
C2 – monkey humpers x10IC
C3 – crab cakes x10IC
C4 – Turkish getup x10
Run to C1 do exercise, back to start and same exercise.
Run to C2 do exercise, back to start and stack’em.
Repeat for C3 and C4, keep stacking

Black snake run to opposite parking lot

Split group in half
Loop burpees increasing merkins
10 burpees w/1 merkin (10)
9 burpees 2 merkins (18)
8 B 3 M (24)
7 B 4 M (28)
6 B 5 M (30)
Total 40 burpees and 110 merkins

Ramp belly sprints x3
Absolutions on recovery at bottom of ramp x5 (2 sets)

Mary:
She fartsacked

Announcements:
See slack, HS/FV Q swap coming in August

T-Claps (Recognition):
EC HIM and Bondo jumping right in…RESPECT

Prayer:
COVID-19 battles, Clay’s family, Matt friend of Bondo, unspoken

Great job to all those men pushing themselves. Cupid said he set a bootcamp record for calories burned at 600+. There were a couple guys that should be challenging themselves more because they are stronger than what they think. Appreciate the opportunity to lead as always.

BS Out!

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.