24 present at COT and 27 total for the run this morning. Various places and distances. Beautiful morning. Wondered who was up ahead and the comment was “maybe it’s Maybelline.”
Warm Up: Gump did his best virgin Q impersonation.
The Workout: miles miles miles
Mary:
Announcements:
Prayer: Moby’s dad, Dauber’s colleague that passed away, Full House’s father (if I remember correctly)
PAX of 18 braved another frozen morning for the 2nd edition of a VQ from YHC. YHC cracked open the Exicon once more for a little variety, but not too much.
The clock struck 5:15 and 3 PAX headed out for a 2 mile EC loop: Cowboy, Double Doink, and YHC.
Warm Up:
YHC gave brief instructions to PAX to keep arms out on the mosey while doing Sir Fazio arm circle repeats (5 fw/5 bw/5 hold). PAX reluctantly did their best airplane impression and 3-2-1 blast off for the warm up lap around the soccer field. A few stops along the way for:
20 SSH
15 Imperial Walkers
10 Hillbillies
Circled up on tennis court for:
10 Windmills IC
15 Morocan Night Clubs
20 Randys IC
The Workout:
With shoulders warm, PAX lined up on the sideline of the court for some Bottom Feeders (Tiny 11’s). It looked like this:
Bear crawl to other baseline
10 prisoner squats
Crawl bear back to start
1 WWII
This continued in normal 11’s fashion until 1 prisoner squat and 10 WWIIs were done.
Next, PAX split into 2 groups for some BTTW Bear crawl tunnels. Each group lined up and held BTTW against the fence. The last PAX in the line bear crawled through the tunnel to the front and held BTTW. Each group worked its way to opposite ends of the court and back, well 1 group did. The other group’s bridge collapsed, with no causulties, and the mission was aborted.
PAX moseyed over by the rock pile for some Jack Webbs. PAX went from 1 merkin:3 air presses up to 10:30.
Rocks were obtained and carried to the parking lot.
John Cusack rock around the lot with stops at the 4 corners for Wonder Bras. Starting with 5 at the first stop and adding 5 at each stop, ending with 20 at the last stop. Rocks were returned and PAX moseyed to the tennis courts for a date with Mary.
Mary:
Circled up on the tennis courts for Mary.
YHC led some plank-o-rama then PAX called out exercises.
10 Pickle Pounder IC
15 LBCs IC
10 Low slow flutters IC
10 Burpees OYO (thanks Lucky)
20 Foreign-national hammers IC
Have a Nice Day
Announcements:
NC Spring Classic on 4/27/19
New Running AO Thursday evenings – Sheetz Show (3-5 miles all paces welcome)
Blue Hen wins Breathtaker auction and donations for February to go to ALS.
Prayer:
Moby’s Dad, Injuries: Dumbo, Brexit, other PAX
YHC took us out.
9 PAX arrived at Ting this morning for a below freezing run in the gloom. 2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.
Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll
The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby. Crosby had HC’d but late last night reported he would likely be a no-show. Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker. (Crosby I kid man – I know you would have been there if you could). So… We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme. (It all comes together in the end I suppose). Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/
Lipstick apparently found a very clean and well outfitted John to meet his needs. Unfortunately, he tells us he did not leave it as he found it…
The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main. The run ends where it started at Ting.
Mary: Her again!? I thought I gave her a fake number…
Announcements:
Prayer: Silent prayers this morning.
Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.
The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)
New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.
Welcome FNG Boogie
Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)
Warm Up: Stretching, Frankensteins, Monkey Humpers, Quick loop around Ting
The Workout: 2x Hill Repeats up big hill on Bridgewater @ 70% up and cool down on downhill; Pick up the Six and head to back of Bridgewater to Powerline Sprint. 1x Powerline Sprint @ 85%; cool down jog back to Ting 4.5 Miles total
Announcements: See Announcements on FB or Slack
Prayer: Crablegs, Beufort, Construction accident in North Raleigh
EC: Cowboy, SlideRule, Dawgpound, Pikachu, Skidmark, Crosby, Roger Roger, Double Donk
Welcome FNG Bigalo!!! 21 degrees with an FNG that’s pretty cool. Pun intended.
Warm Up:
Run around the tennis courts and soccer field.
Stop at the bottom of the ramp – Side Straddle Hops
Stop at the ticket office – Frankenstein Kicks and Good Mornings
Stop at the corner – Bat Wing (10 Fazio Forward, 10 Fazio Backwards, 10 Seal claps and 10 overhead claps
Run to the Tunnel
The Workout:
Split up into two groups.
Group 1 did an indian run down the long path. When they reached the end they did 5 Burpees.
Group 2 did 5 Burpees, 10 Merkins, 15 Squats, 20 LBCs, 10 Cadence Count Balls to the wall and Preacher chair until group 1 came back.
The groups then switched.
Repeated 5 times
Mosey to the bottom of the ramp for something that was way too complicated, but we had 3 minutes to burn.
Run up four light poles. Turn and run backwards up two light poles. Don’t turn around and run forward two light poles. Then turn around and repeat till you reached the top of the hill. Then mosey back to the circle for Mary.
Mary:
10 Imperial Walkers
10 Hillbilies
10 Low Slow Flutters
20 Pickle Pounders
Have a Nice Day
Announcements:
BBR meetup Wednesday
2nd F at Starbucks
Prayer:
Crablegs
Buford
First Responders
Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.
Warm Up:
SSH x10 IC
Frankenstein walk halfway down parking lot
Butt kickers back
High knees back down
Mosey back to start – hillbillies x10 IC
Announcements:
Happy birthday Aquaman!
Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.
See Slack/Facebook for other announcements.
Prayer:
UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:
3 to 15 miles. Great work put in across the board.
Cold, Q-Swap, and Fritters couldn’t keep 7 men from R4TJ this morning. Q arrived to multiple Ford Trucks in the parking lot. Cowboy present and a very similar matching track of an unknown Pax. A big congrats to Nemo for the purchase of his gray F150. 7 Pax, 3 F150’s.
Warm Up: We just started running.
The Workout: Pax journeyed out of Ting, across Main St. and into Bridgewater for some hill repeats and runs. Q would call out a location and a pace (1/2 marathon, 10K, 5K, 75% sprint, etc.). As leaders reached the end they would circle back for the 6. Made it over to the back of Bridgewater for some hill repeats at different paces. Finished back at Ting with a grind up the ramp. All pax started and finished at the same time.
Mary: Dawgpound led the Pax in some stretches.
Announcements: See Pikachu’s posts in Slack and FB. Run for Dee Dee 5k. See Skidmark for details or check it out. https://www.eventbrite.com/e/3rd-annual-run-for-dee-dee-5k-registration-53217133880
Prayer: DoubleD, Buford, Raleigh Police Officer
Where does Lipstick really go when he disappears? Has anyone seen Superman and Lipstick in the same place? No. Batman? No. Spiderman? No. Lipstick may be fighting crime instead of dropping a deuce. Does anyone really have to poop that much? I can’t imagine the toilet paper budget in the house.
Regardless, 23 Pax posted on a slightly chilly Monday morning. I’m hoping the SW presence at Carpex was good and we were well represented.
10 for EC: Dawgpound, Full House, Emeril, Chips, Crosby, Double Donk, Cowboy, UTI, Peeping Tom, Skidmark
Breathtaker present
Warm Up: Pax were already circled up some Q let with some SSH. As Pax began a car wondered into the parking lot. The level of urgency was in question so Pax continued SSH until and unknown joined the circle. Pax did SSH x 60 and then 5 burpees OYO for the late Pax. A quick tutorial was given on Indian run that the Pax must reach the front before next Pax goes. Indian run for one loop with stops to do Good Mornings, Sir Fozio Arm Circles, Chinooks, Goofballs, and Moroccan Nightclubs.
The Workout: Big Winners today!! Triple 7’s! 7 burpees at the top of the ramp, 7 burpees at the bottom, and 7 runs up the ramp. Total = 98 burpees. Modify to merkins if needed.
Mosey to bottom parking lot. Partner up. One partner run and other do squats and then change to merkins.
Mary: Q provided a brief tutorial on the correct form for Imperial Walkers and Hillbillies. Engage the core. Did each in cc of 15.
Plank exercises all 10 cc. Regular, Right arm up, regular, left arm up, regular, parker peters, pickle pounders – recover
Announcements: See Pikachu’s announcements on Slack and FB. New announcements: R4TJ needs a Q Wednesday. Contact UTI.
Prayer: Bufird, Ausfart – released from hospital, Double D, Raleigh P.O.
Q took the group out in Prayer.
U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.
Fartsacks: UTI – Alarm Misfire??
Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford