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Double Feature, Double D Birthday, and a Double Dose of Fellowship @ Dunkin

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Lots of miles in SouthWake again this week as many PAX are locked in with focus on the HSHM, while some are also tapering headed into this week’s Richmond Full. YHC got a mid-morning message from Pikachu on Saturday, looking to co-Q a 3mi option with some Yoga and asked if we could include that in the pre-blast. With that, a double main event was in play, along with some EC and 6-mi run.

With the extra hour of sleep, surely there would be new faces showing for Sunday’s installment of AGS. This morning managed to bring out a few…

Arrived to Womble about 9 minutes late for the 4mi EC that started at 5:10am. UTI was already in the lot staying warm inside the confines of his Corolla. Pulled in, planted the flag, gave a quick apology for my tardiness and then we were off. Headed up Stinson, then on to Grigsby following the HSHM greenway to the back of the new development and then back up the other side of the neighborhood near Sugg before heading back to Womble. Exchanged some great mumblechatter with UTI on a wide array of topics. As we arrived back to Womble, I lost feeling in my thumbs and instead of stretching, quickly reached for my gloves that I left in the car. Quickly began resuscitating my thumbs by breathing life into my knuckles. Damn it was cold this morning… A balmy 37 degrees.

Paced a bit back and forth and like clockwork in the lot, while Master Shake rolls in and then immediately followed by Pikachu. At that point, a rare Slide Rule appearance starts to take shape. Then Oboe and hey wait a minute…Coal Ash? Quiver got the memo on the 3mi and yoga and decided to join the party. Finally, DoubleD rolls in to start his birthday off right with a run and some fellowship.

6am hit and we were off around the soccer fields for the following warm up.

FNGs: None

Warm Up: Led PAX to the back Ivan lot to circle up for sets of 12 of the following exercises: SSH, Prison Squats, Good Mornings. YHC’s cadence count was a bit quick this morning, likely the result of the cold weather. Butt kickers to the curb, where we switched to Frankensteins to the end.

Circled up one last time for Fazio Arms 12F\12B. Led PAX back to the flag with a squat hold, while explaining the route.

The Workout: For the 6mi run, PAX took Stinson to Holly Springs Road and then onto Jones Park, through Veterans, and then out to the neighborhood that is on the EC route for Paradise City. YHC instructed PAX that when they entered the neighborhood, we’d take a sharp right along the power lines and then circle around to the side street-Arctic Ridge Way they use as part of the Half Marathon route, and proceed back put to the greenway onto Veterans and Jones. When we made it out of Veterans and onto Jones, PAX took the new side path up to Rhamkhatte. When we conquered Rhamkhatte, we then proceeded down Bass Lake and a right onto Stinson before meeting back up at the parking lot.  Pikachu and Quiver joined us for the first 1.5 miles and then headed back to get about 25 minutes of Yoga. Strong runs by all PAX with frequent circle backs to pick up the 6. As we arrived onto Stinson, YHC mentioned to Coal Ash if he remembered the time before Deadbolt had a boat and ran regularly on Sundays, but specifically the time he pulled both of us up Bass Lake at AGS and then decided to incite a jail break up Stinson to the lot.

He says, “yeah- I remember that,” just as he eyes UTI, Slide Rule, and Double D about 100 yards ahead. He then says, “You think we can catch them?” To which I knew I had a little left in the tank, but probably not enough to go full blast. After about 70 yards, YHC died off but kept an 8:45 pace up the hill, but saw Coal Ash get after it and before I knew it, he was running along side of those gazelles. He caught em, and upon later Strava review had me PR’ing that segment. Always get a great push from Coal Ash, especially up the hills. Coal Ash then circled back one final time to pick up Master Shake.

Now knowing what I know from last week, Master Shake found another gear I hadn’t seen before. Almost as if someone clicked another speed on his blender setting for the last 1/2-1/4 mi. Today, YHC knew enough that he wanted to see someone else chase him down at the end, so I stopped my morning run at the lot. After exchanging a few fist bumps with Oboe, UTI and Pikachu, I see Slide Rule, Coal Ash and Master Shake jockeying in for the last strides of their run, with Master Shake having a Glengarry Glen Ross moment…This dude is closing and getting stronger week in and week out.
Mary: May have taken our great group birthday pic with DoubleD. Didn’t catch her name so not sure.
Announcements: CSAUP-Frosty Dec 7th
T-Claps (Recognition): All PAX getting miles this morning with the time change.
Prayer: Prayers for M’s who are expecting, those PAX with new infants. Continued health to those PAX training for races. Prayers for Slide Rule and his upcoming exam on Wednesday. Another year older and another year younger\stronger, special prayers for a great year ahead for DoubleD. Happy Birthday! #respect.

2nd F at Dunkin. Good mumblechatter. Slide Rule enjoyed a fritter. Thanks for the coffee, UTI!

Hard Stop at 10?

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EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

Rockin’ n Blockin’ a Mutiny

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FNGs: None

Warm Up: As the half past the hour drew near 16 Pax stood wondering in the gloom with mumble chatter of where oh’ where might the Q for the inaugural Red October Kettlebell workout be. Low & behold Dauber comes in near sideways at 29 past the hour. As today was “The Day” to christen the new AO alongside Mutiny we were to warm up and embrace Mary all together in good fashion. YHC called out to said Q across the way and then instructed the Pax to a 5 Burpee OYO in keeping with SouthWake’s tardy policy.

Sprinkler was on edge chomping at the bit for the signal to take warm up from there. Off to a quick lap around the field then back to parking lot for a sprinkling of SSH, Hillbillies, Imperial Walkers, Good Mornings, Daisy Pickers, & Fozio AC forwards and reverses. Here is where the group splits and Dauber drags his prey off to the tennis courts for an inaugural can of kettle bell whoop arss!

The Workout: Sprinkler & YHC co-Q’d the block work laid today. A few rounds of around the waist, curls for the girls, high knee step ups, overhead presses, rut rows, quick feet, elbow planks w/opposite leg lifts, uneven merkins, reclined chest presses, tricep extensions, wonder bra’s, parking lot block bear crawlin’ Indian run, single parking space block pushin’ burpees increasing by 1 at each line by 5 spaces, a final round the horn 10 count of  block exercises called by the remaining 8 Pax.

Mary: Merged back with the weary kettle beller’s for a date with Mary. Led by YHC started with a round of 1:4 Jack Webbs up 10/40, box cutters x 20, low slow flutters x 50.

Announcements: Christmas party coming up likely at Pablo’s place.

T-Claps (Recognition): To Sprinkler for being volunteered by YHC to co-Q his first workout last week and stepping up and doing a magnificent job in the gloom this morning.

Prayer: 16-bit dealing with some possible blood clots in one of legs, Quiver’s job situation, unspoken. YHC took us out in prayer.

POTS Virgin Q

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13 for a veteran beatdown from the virgin POTS (Plain Old Telephone Service, for some history).  Very little mumblechatter at this one…..

FNGs: None in sight, unless you count Dauber making his TBD debut.

Warm Up: Mosey to the Ivan lot, SSH, daisy pickers, imperial walkers, hillbillies.

The Workout:

  1. 4 Corners around the parking lot:

1st round with 15 Reps of Standard Merkins, Wide Merkins, Diamond Merkins, Hand release Merkins (OYO).

2nd round with 15 Reps of Standard Merkins, LBC’s, Diamond Merkins, Hand release Merkins (OYO).

3rd round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Hand release Merkins (OYO).

4th round with 15 Reps of Standard Merkins, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

5th round with 15 Reps of Shoulder taps, LBC’s, Prisoner Squats, Mountain Climbers (OYO).

All 5 rounds included Lunges on the short stretches between the corners and sprints on the long stretches between the corners.

Squat hold for the six at end of every round.

  1. Moseyed to Picnic Pavilion, paired up;

1st round Partner 1 Balls to the Wall. Partner 2 irkins (15), partners switched.

2nd round Partner 1 Balls to the Wall. Partner 2 derkins (15), partners switched.

3rd round Partner 1 Balls to the Wall. Partner 2 dips (15), Partners switched.

Mary:  Mary-o-rama featuring burpees, indefinite plank holds, break dancing, and sailing, among others.  Just when we thought it was over, POTS added more burpees for good measure.
Announcements:  Frosty, F3 Christmas Party 12/14 (location still under review). New AO – RedOctober 10/28 at Honeycutt Park Fuquay.
T-Claps (Recognition): POTS, for a great VQ
Prayer: For Quiver’s friend Stan, Duaber for his daughter’s last cross-country event.   DoubleD took us out.

Burpees X 0 = My legs hurt

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During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

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You Show Up and So Do I…

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Remember those episodes of Mr. Rodgers we used to watch as kids? They had a magic word with every episode. Later through mainstream TV in the 80’s and 90’s, shows like Saturday Night Live and Nike commercials featured Eddie Murphy and the “Admiral” David Robinson, providing parodies like Mr. Robinson’s neighborhood, where each provided comedic satire mimicking Fred Rodger’s word of the day. Well, Southwake….Today’s word of the day on this Sunday was…Ready?….ACCOUNTABILITY.

Full disclosure in this backblast in an effort to be completely transparent with PAX who continue to inspire me on a daily basis. YHC put up the pre-blast yesterday afternoon advertising a 5mi EC with a 6mi Main Event. The alarm was set for a 4:20am rise. Hit snooze twice.. Something about those 18 minutes, made YHC feel a false sense of security, knowing that I had enough time to make it to Womble in time to plant the flag and get PAX started for this morning’s run(s). As YHC finally woke, the back wasn’t feeling right. Same feeling from the week before. Surely PAX would understand if I ‘mailed it in’ this morning and decided to stretch instead of running EC. Last week I got a mile in and had Maybelline lead PAX on the designed route. In retrospect, stretching was the logical option, but after reading Aquaman’s FB post on discomfort this week, I should have planned better and ultimately would have been fine continuing on the route.

Arrived late to EC- about 4minutes. As I drove down Stinson across that set of speed bumps I know all too well from Cletus and Ivan EC, I had convinced myself that I’d plant the flag and tell LED and H1N1 that I just didn’t have it this morning.  They were the only PAX with an HC and a planned route that started at 5am heading into this morning. I had convinced myself that I would save it for the main event and even had a line…”You guys go ahead on your route. I’ll stay back and stretch and prepare for the PAX at 6am.” As I made the right into the Womble lot, I see the light up vests and headlamps. “Damn it, Mookie…If you can’t Q it, don’t do it.” And with that gentle reminder, YHC mumbled, “If you are showing up, so am I..suck it up” and pulled into the parking space next to LED’s truck. No more excuses… These guys were now waiting on YHC. It wasn’t just H1N1 and LED. We had Pikachu, Bernie, and Cupid, making a 6 pack for this morning’s EC run.

Asked LED if he had a route. He and H1N1 were doing the escape route to Ting for around 7-8 miles. Perfect. The remaining 4 would follow and circle back when we got to the Paradise City EC neighborhood. I think the last time I saw LED and H1N1 all morning was in that parking lot. Those dudes exited Stinson with a purpose and as we reached Jones onto Veteran’s Park, those light up vests faded to black. Cupid, Bernie, and Pikachu kept YHC honest. As I sat back in a comfortable 9:10 pace, I could still see them and knew if I kept them in sight, I’d be holding my own on the run. As we made our way out of Veteran’s, YHC lost them them on the ‘Boardwalk’ into the PC neighborhood. Light up vests then proceeded back toward YHC and at that point knew they reached the turn.

Made it back on the ‘Boardwalk’ and on to Veterans. Pikachu called an audible and indicated that we could bypass Veteran’s and venture toward Holly Springs Road by way of Rhamkatte Village. Also determined at that juncture to ride on the left side of Pikachu instead of behind, while also picking up the pace to be in front. Something was brewing inside of Pikachu and had enough wits to be above the fray instead of below…At that point, YHC’s back issues from earlier subsided. Guess its a part of getting older and just takes longer to warm up. Made our way through Rhamkatte and onto Holly Springs Road. Asked for a route confirmation… Do we go straight down Bass Lake to Stinson or do we get back to Womble via Holly Springs Road-Raleigh, Grigsby-Stinson?….

Neither. We ended up going Bass Lake to Earp, Left on Raleigh and then Grigsby and onto Stinson. All EC PAX arrived back to the lot and were greeted by an AGS regular- Master Shake. While YHC switched out Hokas, Pikachu made a pit stop, Cupid did some stretching, Bernie adjusted his earbuds.

And….then here it is.. just what in the hell is going on here at AGS?  In rolls DoubleD, followed by 187, Lipstick, SkidMark, Pablo, and an FNG UTI headlocked at Dunkin Donuts after the Saturday Dad’s Workout. Second FNG in 4 weeks at AGS.. Honestly, only in F3-Southwake do we see FNG’s showing up to first workouts getting 6 miles, having only run 3mi ever as their longest run prior. What’s even more impressive is that they keep showing up after and in impressive fashion.. Look at Master Shake- think he is on 4 straight weeks of AGS.

Walked over to greet Skidmark and mistakenly asked if he was ‘Getting 10mi this morning.’ His standard was vastly different than YHC’s standard this morning as he replied with a, “No Mook, I’m getting 18.” Yeah- note to self, next time YHC asks how many miles Skidmark, 187, Bernie, Pikachu, Lipstick, and Cupid are getting on a weekend day, just take the number YHC has in mind and multiple by 2….or in Pikachu’s case..muliple by 3. Good Lord, Pikachu…31 miles at 8:40 pace? Seriously? #Respect

6:00am hit and we were off with the following workout.

FNGs: Welcome, Juul!

Warm Up: Light jog around the tennis court lot. Circled up for Imperial Walkers X12, Hillbillies X12, Good Morning’s X12, Fazio Arms 12F\12B, Prison Squats X12, One extra Prison Squat with a hold for Morocan Night Clubs. One final squat hold to explain the route.

The Workout: Bernie and the additional gazelles (Skidmark, Cupid, 187, Lipstick, and Pikachu) had a planned 18 mi run, which would take them down and up Stinson, with a right onto Bass Lake, Left on Salem Ridge, Left on Linksland, and down Holly Springs onto Starbucks and the U-Turn route. YHC decided to change this morning’s planned route to mirror the first 3-4 miles of Bernie’s route so that PAX could run together for part of the way. The only exception to this morning’s 6 mi route was a slight detour within Rhamkatte for a lap and then back onto Holly Springs Road to Raleigh, Grigsby, and Stinson to the lot. Kudos to Pablo and DoubleD for picking up the six throughout the 6mi route.

Mary: Stretches OYO after the run.
Announcements: F3- Family Cookout next weekend. Sign up sheet on FB and Slack.
T-Claps (Recognition): All PAX getting quality miles this morning 6-18-31 mile distances. Also to Redenbacher, Full House, and UTI for completing a preview 1/2 marathon this morning. Also T-claps to FNG-Juul on his first workout and Master Shake for making AGS a ‘thang’ this past month.

Prayer: COT was conducted before the Main Event. Continued prayers for Pikachu’s friend, Josh whose grandmother passed last week. Continued prayers for Bernie and his family. YHC took us out.

Men- Listen up. I want you all to know that every one of you, those I’ve come to know well these past 2 years and those I’ve met a few times in the gloom..Whether you know it or not, you all continue to inspire YHC. Truth be told, I had no desire to run and workout this morning and is sometimes true from week to week. In fact, as stated earlier in this backblast, I am sometimes totally reserved to ‘mail it in.’ The power of ‘showing up’ is a real thing. It’s one thing to ‘show up,’ but it’s not just a matter of ‘showing up,’ its a matter of ‘showing up’ with intent. Every one of you showed up with the intent to make each other better this morning and every morning I make my way out of the fartsack and into the gloom. It’s what I enjoy most about morning’s in the gloom. You are the first faces I see, and the one’s YHC knows will be there in those times of discomfort (including rounds of DoubleD inspired Coyote Ugly’s) whether its in the gloom or in life. The Richmond Marathon and Holly Springs Half are just around the corner…. After what YHC witnessed this morning, there is no question…F3 Southwake is ‘Showing Up.’ Always an honor to lead on Sundays and looking forward to many more in the upcoming months.

U-Turn 9/28/19 Better late than never

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FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Decisions…Decisions..

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For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.

For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”

Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.

As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.

At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.

6am hits and started off with the following warm-up

Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.

As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:

For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.

Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month.  Great work by all this morning!

Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.

60 Burpees in the WarmUp or Block Work Guarantee

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PAX/FNGs: PAX 14 (I am missing one tag – Doc, help me out). FNG’s – None

Warm Up: Slow short mosey around to end of parking lot. 1 Burpee, 20 SSH IC; 2 Burpees, 20 Cotton Pickers IC; 3 Burpees, 20 Merkin; laddering up to 10 Burpees with Windmills IC x 20, OH Clap (aka Ray Lewis’) IC x 20, Morrocan NC IC x 20, IW/HillBillies IC x 20, LBC IC x 20, Shoulder Taps IC x 20 PLUS 5 Burpees for Katniss rolling in late. 60 Burpees by 5:45 am – great way to start the day.

The Workout: Mosey on the path to the back side of the baseball fields where the hill is steepest for 11’s – merkins/BBSUs at the bottom; squats/star jumps at the top; mosey to the rock pile 10 reps, 20 reps, 30 reps…to 100 reps all with rocks cycling through side throws, curls, tri’s, OH press, side bends, wonder bra, bent row for a total of 550 weighted repetitions – with 10 Burpees called out by Katniss.

Mary: No time for Mary (ended on time, but not where we started).
Announcements: F3 Picnic
T-Claps (Recognition): UTI – tough workout with breath-taker and great creativity to raise money for Travis Manion Foundation.
Prayer: Praise for God’s blessings big and small. Healing prayers for PAX in the COT and beyond.

That’s one ugly coyote

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Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken