We ran Crossways
FNGs: Nope
Warm Up:
Some mumble chatter and frankenstiens
The Workout:
See Title
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Those dealing with addiction
Tag Archive for: Cupid
Memory is fleeting…
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.
Do that on your own time
FNGs:none
Warm Up: good mornings, windmills, bat wings
The Workout: Pax Indian ran along a path from the hill to no where to the greenway to nowhere with a total of 4 stops – hill, loading dock at HT, Wells Fargo and greenway. We traveled down and back rolling the dice 2x at every stop. 5 bonus burpees for doubles.
We were only supposed to do the double 5x but got 6. I corrected my mistake on the 7th which started the mumble chatter. YHC quickly ended that letting the PAX know they could do whatever they wanted at 6:15 but until that time I’d continue calling the shots. That EC run to end our Rune might have added some salt to the comment…
Mary: homer to Marge, low slow flutter
Announcements: mulch. July 4th workout (earlier today since I’m so late with this BB)
T-Claps (Recognition): all those that RUINED their legs this month
Prayer: addiction and recovery, front line workers
Thunder at Ultimate – 01Jul20
FNGs: None tonight
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC
The Workout:
Ultimate frisbee. First 15 minutes each disc drop was 3x Merkins, next 15 minutes it was 3x squats, last 15 minutes it was exercise free.
Mary:
Walk back to the shovel flag.
Announcements:
4th of July workout at Womble. 7.4 mile run with 1776 reps of exercises. U-Turn and Groundpounder still open.
Forceps 3 year anniversary Q at Groundpounder on the 4th.
No mulching at Bass Lake this weekend.
3rd F meeting at 0530 at the Holly Springs/Crazy Ivan parking deck.
T-Claps (Recognition):
Hardy for the final touchdown!
Prayer:
Our country as a whole. Pax have a few extended family members that are dealing with loss.
Called It!
Skidmark and YHC were texting the night before about what we expected number wise. RUNE had caused Running 4 the John to be a very popular option, frequently with 5+ HCs and over 15 pax. Jokingly I said we would probably only have 5 – turns out I was spot on.
No EC aside from Vasoline running over from home.
FNGs: None of those either
Warm Up:
SSH x10 IC, Daisy Pickers x10 IC, Good morning x10
The Workout:
5.71 mile loop per Garmin. Fast group this morning – no one got over 6 miles. YHC was nice and had us go clockwise so that we would get all of the hills out of the way up front.
Mary:
Not today
Announcements:
July 4th special offering from Skidmark – Womble at 0600. No Bass Lake mulching this weekend.
3rd F meeting Wednesday July 8th at 0530 at the Crazy Ivan parking deck.
T-Claps (Recognition):
All of the RUNE pax who put in serious work over June. Special t-claps to team Pikachu for the win!
Prayer:
Our country. Pax with injuries themselves or within their families.
Garmin Challenge
5 pax answered the alarm and pushed to tiger blood to increase speed and VO2 max. This mornings workout used the garmin race pace predictor for pace intervals. One near merlot and when i say near there may or may not have been dry heaving. Makes you want to come out next week huh. 2nd F followed in Skidmark’s driveway
3 for EC: fumunga, Mr. Terrific, Skidmark
FNGs: none
Warm Up: leg swings side to side and front to back, .5 mile mosey
The Workout: Ladder work
400 at short interval pace, 400 recover
800 at garmin 5k pace, 400 recover
1600 at garmin 10k pace, 800 recover
800 at garmin 5k, 400 recover
400 at short interval pace, cool down
Mary: sweating
Announcements: 4th of July workout, no mulch this week
T-Claps (Recognition): this was hard today, good job
Prayer: coworkers health, addictions, lots of prayers for family and friends
They’re Coming From All Directions
YHC did not sleep well last night nor is in perfect operating condition (hammy/knee). Shocker right… Truth be told, seems like most pax are banged up a bit at most times. but we keep pushing… for ourselves and each other to become a better version of ourselves each day. The bar for Paradise City is set high. It’s supposed to be high intensity with a goal of getting 3 miles. We just don’t stop for too long in the City.  YHC challenged himself with putting together this Q and also going on a 5 day Q tour this week with EC each day. Get the ice bags ready! 15 determined pax attended stop 1 at Paradise City.
EC:Â Dawgpound, Dumbo, Pablo, Skidmark, Pikachu, Cupid, Boy George, Fanny Pack
FNG’s: nope
Warm Up: Loop mosey around the soccer fields and tennis courts and down the ramp stopping for Good Mornings, Frankenstein’s, Imperial Walkers, Hillbillies, and Seal Claps all IC.
The Workout: YHC pre- blasted a rounding the bases theme, so that’s what we did. Home plate was bottom of the ramp… 5 burpees. First base was at the b-ball court… 10 merkins. 2nd base was at the top of the hill… 15 squats. 3rd base was by the ticket booth at the top of the ramp… 20 mountain climbers.  Back to home plate was 25 Freedom Hammers IC.  Pax travelled to each base and back home again, before going to the next base.  Pax stopped to do exercises on the way out AND on the way back in. In all, 25 burpees, 70 merkins, 75 squats, 60 mountain climbers, and 25 Freedom Hammers with just a tad under 3 miles running. Toward the end, there was some confusion among the pax as to where to wait/how to bring in the six.  This guy went this way…that guy went that way. When in doubt, circle up for some Mary exercises.  YHC knew we needed about .3 more miles. I had a plan!
Mary: LSF’s IC, Dying Cockroach IC. With all pax back, we “emptied the tank” as Yogurt calls it and ran hard up the ramp to the top.  Stopped for some H2M, then mosey back to the flag.  Finished up with some trash pickup and some Pickle Pounders.
Announcements: July 4th workout.  Womble Park. 0600. 1776 exercises with 7.4 miles.  Sign up to mulch at Bass Lake.T-Claps(Recognition): Moped for coming a long way in a short few weeks of AO’s. That guy is coming to get it! All pax determined to finish today’s challenge.
Prayer: All those struggling with addiction. Â The Jensen family…a young boy battling cancer.
Yogurt and the Steel Curtain
Most PAX seem to put there own flare into workouts when they Q, and as I am approaching my 1 year anniversary, I have to say I enjoy inserting some competition into the workout. Nothing pushes men more than winning and earning the right to talk some good ole fashion SMACK.
FNGs: Nada
Warm Up:
Frankensteins  X10
Daisy Pickers X12
Then Mosey to the parking lot located halfway around soccer fields for:
5 burpees
SF Arm circles X10
SSH X 20
Then mosey the rest of the way around soccer fields and down to the pit.
The Workout:
THANG 1:
Partner up for a quick Dora. Completing 100 merkins, 200 dips, 300 squats while partner runs backwards up the paved hill and around the corner to the picnic tables at very top of hill, then stop and runs back down the hill.
THANG 2:
YHC had just enough time to lay out some cones and a beach frisbee for a 10 minute lightning round of ultimate frisbee. When a turnover occurred, the team that made the turnover does 1 burpee. All PAX do 10 merkins for each score.
Team Yogurt: Yogurt, Hardy, Florence, Nemo, Cupid
Team Fanny Pack: Fanny Pack, Tetanus, Vaseline, Elton, Katniss
The game started with Team Yogurt getting on the board quickly, but Team Fanny Pack answered to knot it at 1 a piece. And then Team Yogurt brought the pain. At times they showed flashes of the greatest team to ever take the field, the 79 Steelers. Flo Joe/Florence showed great command of the field and precision passing much like Bradshaw. Hardy and Cupid were running past defenders and finding ways to make plays much like Lynn Swann and John Stallworth. Team Yogurt quickly notched 5 more scores to just 1 additional score by Team Fanny Pack. The Steel curtain lead by Nemo (Mel Blount) and Yogurt (Jack Lambert) left Team Fanny Pack frustrated and winded at times. 10 minutes Ultimate Frisbee = 6-2 Team Yogurt.
Mary:
With 5 minutes to go it was time to mosey back to Mary. With it being Friday YHC felt it appropriate to wrap things up with “Heartache Medication” by Jon Pardi. PAX held plank and performed a Catalina Wine Mixer whenever the word “Drink” appeared in the song. Song ended promptly at 615.
Announcements:
Volunteers to spread mulch at Bass Lake still needed. Check Slack.
T-Claps (Recognition):
Elton, Yogurt, Nemo, Fanny Pack for EC. Team Yogurt for their dominating win.
Prayer:
Military and their families and for the healing of our country through all of the recent adversities
Pacing for Tigers
YHC had been looking forward to Qing Tiger Blood ever since completing RRCA coaching certification. Equipped with a pace chart to give Pax personalized recommendations for our interval repeats, I committed to Q when Mr. Terrific said he was traveling this week.
After Running 4 the John + Thunder the day before EC wasn’t going to happen. I pulled in at 0520 to Skidmark’s truck and Cupid wasn’t far behind. 0530 hit and we were off.
FNGs: Nope
Warm Up:
Mosey to the parking lot near the track. SSH x10 IC, Daisy Picker x10 IC, Imperial Walker / Hillbillies x10 IC. Mosey over to the track for a warm up lap which ended with hip openers, Tiger Claws x10 per leg, and side to side leg swings.
The Workout:
We then did 4x 400m repeats at our designated short interval paces with 400m recovery in between. After 2 miles of interval/recovery work we triangle up for Low Slow Flutter x10 IC, Homer to Marge x10 IC + x5 IC per single leg, Tiger Claws x10, and front to back leg swings.
We then took a 200m recover jog and then did 2x 200m intervals with 200m recovery.
Mary:
Mosey back to the starting parking lot for left over right, right over left, forward fold, downward dog, and pigeon poses.
Announcements:
Bass Lake mulching – see social media. See announcements post.
T-Claps (Recognition):
All 3 pax ran long Wednesday morning and made it to speed work the next day. Great work guys!
Prayer:
Continued prayers for our country and community and for the men of F3 to step up and lead.
…but I would WEAR a shirt today!
Lots of questions from the pax as we gathered in the gloom this morning at the Teeter. “Will I need gloves?” “Will we be doing lots of bear crawls?” “Will we do a lot of ground work?” Turns out we did, so YHC was glad he told Dawgpound to keep his shirt on as he was going to attempt to do the workout shirtless. Since it was a last minute move, he joined the gloom circle with a “half shirt”…nips out and all. Pax joked that F3 Southwake needs a new style shirt order. We agreed a bare pecs shirt would be stylish with just a rectangle cutout for the upper chest area. Anyways… we were off. Mixed signal workout from pax today. Lots of mumblechatter, but also many comments from pax that said they wished they hadn’t run EC.
ECers:Â Pablo, Dumbo, Emeril, Dawgpound, Dahmer
FNG’s: Too humid maybe???
Warm Up: SSH, GM’s, Daisy Pickers, Sir Fazios, Imperial Walkers and 5 burpees for a late pax. Plus about a half mile warmup mosey. Ends up we got just over 2 miles in on the workout this morning.
The Workout: One long Indian run behind the stores to the dead end hill. Pax partnered up for a DORA. Â 100 merkins, 200 star jumps (many pax grumbled about this), 300 mountain climbers. Â Running pax ran up the hill, did 3 burpees, then returned. Â Think I got 18 burpees in total.
Indian run to behind jiffy lube for some rail action. Pax split in half.  Some worked on the rail for Dips x 25, irkins x 20, Dirkins x 15 while other pax did AMRAP LBC’s, LSF’s, And Freedom Hammers. Switch.  2 rounds of this.
To the great red wall we moseyed.  Again, pax split in two. Half pax did BTTW while Ground pax did 20 Shoulder Taps IC.  Switch.  Repeated except ground pax did 15 plank jacks IC.  Finished with all pax doing People’s Chair for each pax doing a 7 count to their liking.  Indian run with a final jailbreak back to the flag.
Mary: 20 Pickle pounders IC so we can all be prepared for the unexpected!
Announcements: RUNE. Â Mulch. And a Disney co-Q Thursday not to be missed.
T-Claps (Recognition): The ECers continuing to go strong. Â POTS always supplying the dirtiest jokes.
Prayer: Those in recovery from addiction, praise my daughter Julia is returning to form. Skidmark, his family, and the new baby.
Honored to lead men. Â Thanks for being there. I get to accelerate by helping you all accelerate. Â I hope I was able to do that today.