Posts

Buck Furpees

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , ,

21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Lucky 7 @ GP – Welcome Dutch Oven

/in /QIC:
PAX: , , , , , ,

YHC arrived to find two parked vehicles with no one in sight.  FNG Mike was the fourth vehicle on site and he and I discussed the F3 disclaimers while we waited for the others.  Lipsync arrived on foot followed by Breach. Both had put in a couple miles of EC before we got started. Mufasa and Doc were on site next and while we were circling up for warmup, Pikachu decided to roll in and grace us with his presence.

Warmup:

10’s –  Good Mornings, 20 Fozzy Arm Circles, 15 Cherry Pickers, 10 Emperial Walkers, 10 Hillbillies,  10 Don Quixote’s (Windmills) and  20 SSH

The Workout

Mosey to the Wall

3 sets of 10 ct Ascending Testicles (15 °, 45°, 90° BTTW) and 3 sets of 5 ct down the line (35 ct total) Wall sits.  During one of Pikachu’s count downs, he started debating the method in which to count to 5 when YHC interrupted to share his count down was about to expire.

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls (TY Breach for choosing a rock the size of Texas)
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders

After a brief discussion over whether the ground was too wet to lay down on, YHC called an audible and PAX Cousak’d to the playground with the Rocks to finish our Rock work.

  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press

Aik’n Station Time:  PAX paired up and broke into 3 stations rotating clockwise after each set

  • Aik’n Abs: 15 American Hammers,  20 ct 6 inches, 20 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Derkins, 15 DIps, 15 Shoulder tap planks
  • Aik’n Legs: 20 Squats, 20 Step ups, 10 Star jumps, 15 Mountain climbers
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 20 WWIIs, 20 Single Leg Homer to Marge (10 ct each leg)
  • Aik’n Arms: 10 Shoulder Tap Merkins,  15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
  • Aik’n Legs: 15 Box Jumps, 15 Lunges, 15 High Knees, 15 Split Jacks

Ended with 20 Ct 6 inches.

Announcements:   Crab Legs workday tomorrow @ 2PM (2 hrs of work + 1-3 hrs of good bourbon)

Prayer Requests:  Prayers for Forcep’s Mother-in-law who is in hospital w/ heart issues.  Prayer’s for Mufasa’s friend Chad who is waiting on a possible cancer diagnosis. Continued prayers for Shredder’s recovery and for Crab Legs.

YHC took us out

Ascending Testicles, Boat/Canoe and Boney Bums

/in /QIC:
PAX: , ,

Warm up

10’s –  Good Mornings, Fozzy Arm Circles, Cherry Pickers, Emperial Walkers, Hillbillies and Windmills.  20 SSH

The Workout

Mosey to the Wall for Ascending Testicles, BTTW and Wall sits (rinse and repeat).

3 sets of Boat Canoes during which Pikachu complained about his backside hurting from the concrete surface under his boney buttocks.

Mosey to the Rock Pile – rotate rocks between sets.

  • 5 sets of 20’s – Curls for the girls (still feeling the burn from Pikachu’s monster rock)
  • 5 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers (lot’s of groans)
  • 4 sets of 20’s Standard Press
  • 2 Sets of 30 Ct 6 inches

Mosey to the Playground

  • Aik’n Abs: 20 LBCs, 15 American Hammers,  20 ct 6 inches, 15 Rockies,
  • Aik’n Arms: 15 Standard Merkins, 20 Dips, 15 Erkins, 15 (1,2,3 ct) Shoulder tap planks
  • 30 ct Al Gore Squats and High Knees
  • Aik’n Abs: 20 Pickle Pounders, 30 Ct Supermans (alternating between Australian snow angels and Iron Man), 30 Homer to Marge (10 standard then 10 each left leg up then right leg up)
  • Aik’n Arms: 15 Hand Release Merkins, 30 ct Chillcut planks, 10 Dips, 10 Blades of Steel

Announcements:   ATT Half and Full tomorrow – Let’s get out and support our brothers

Prayer Requests:  Continued prayers for Shredder, Crab Legs, Puddles.

YHC took us out

The Ferns Aren’t Up Either

/in /QIC:
PAX: , , , , , , , , , , , , , , ,

EC kicked off at 5:15 with Piakchu and Skidmark going out on a little tour de’ Holly Springs. Not much happening in the Springs early but we did discover a missing sidewalk along Holly Springs Road. After a quick 4 miles we circled back to pick up the lads at Starbucks.

The goal today was to do some scouting for another route for U-Turn, something to change it up, add a little spice if you will. Maybelline, Warbucks, UTI, Sliderule, Pikachu, and Skidmark set off one direction while the other 10 Pax took to the standard 5 mile loop. I’m sure there was quite the conversation amongst those Pax.

The six of us set off Indian Run style. This lasted approximately .01 miles before we made a wrong turn  leaving starbucks and circled the bank. The security footage by the ATM will make for a good BB photo I’m sure. After regaining our bearings we set-off. At the bottom the hill played a quick game of right-left-center and we were off.

I think we have a new U-Turn 5 mile loop that involves no crossing of 55. Highlights from the run include how Skidmark has the worst ideas. Indian run = fail. And apparently doing a Steeple Chase is a bad idea but a Rugged Maniac is a good idea.

As we closed out the route we made a trip past both Orange Theory and O2 fitness. No balls to the wall at O2 since no one was there. We thought the ferns had talked everyone’s ears off but the sign on the door indicated that O2 does not open until 0800 on Saturday. Guess Lisa and the ferns need their beauty sleep.

Warm Up: Good mornings, high knees, butt kickers, SSH, IW
The Workout: 5 mile loop for some.

Scout run: Left below Dicks. Left at the next traffic light. Stay straight until Ivy Arbor Way. Turn left onto Ivy Arbor Way. Follow Ivy Arbor into 12 Oaks. Run about 1/2 mile turn left and then a quick right. Do a little jig right there. Follow until the end of the road and make a left. Run up the hill to the traffic circle and make a left on Green Oaks. We ran Green Oaks to Thomas Mill and then the group split. Some ran up Thomas Mill and some ran all the way Irving by the Credit Union. Met back up to compare distances at Thomas Mill and Irving. Ran down past Starbucks to O2 and turned around. Ended up with 6 miles. The new projected route will be good route with sidewalks the whole way and light traffic. No crossing 55. Will need maybe 1 more scout run laster this week or next saturday.

Mary: She wasn’t at 02 either
Announcements: Next saturday yard work at Crablegs. More details this week. Crablegs putting together a team for ALS walk. More details to follow.
Prayer: Crablegs, Shredder, Runners tomorrow at Tobacco Road 1/2  and full

To Poop or not to Poop

/in /QIC:
PAX: , , ,

Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning.  I will do my best to summarize the morning in Mookie’s best literature.

Standard AGS Loop 6 miles-  The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come)   We took off on feet + Forceps on cruise control for Bass Lake.  We enjoyed a nice pace this morning and didn’t push ourselves.  As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning.  We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well.  YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles.  Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup.  Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop.  UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble.  Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.

I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.

Announcements: Nemo shared his involvement with fellowship brewery.  Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville

Are you Really Gonna Run in This? 9 PAX witness a Community of Commitment at AGS..

/in /QIC:
PAX: , , , , , , , ,

“Are you really gonna run in this?” These were the first words I heard this morning as my iPhone alarm sent its first chime across the ears of my 7 year old, who had found her way into my M and I’s bed earlier this morning. Her pint sized body with feet perfectly placed perpendicular into my rib cage was just the reminder I needed not to hit snooze for another 10 minutes. With both feet planted, I made my way along the the hall, grabbed by gear and proceeded down the stairs to change and lace up the Hokas. Wescott Slack channel from the previous evening left off with confirmation of clown car pickup between YHC and Deadbolt. YHC confirmed Knight Rider shuttle service would leave at 5:45am for a 3 mile EC to start the morning off, then followed by a 6 mile Main Event.

As I finished with last minute checks of the news and the latest in sports, I did a double check of the weather through the window and thought, “am I really gonna run in this?” That thought quickly shifted to a Hard Commit as I had DB waiting for me one street over. Arrived at the foot of his driveway 2 minutes ahead of the 5:45 pickup. Looked down at the phone to see a text from Dauber indicating he was out this morning with an achilles issue. This was unfortunate as I was not only looking forward to a Dauber post, but I had the route planned this morning to allow 2 opportunities for a Lowe’s Food bathroom visit, which makes for some good humor on the run, especially when he posts.

Deadbolt arrived on the passenger side a bit distracted with both hands full of gear and essentials necessary for this morning’s run. So much so that as we started to drive off, he realized he left the garage door open. A quick regroup to secure the home front and we were off. Good mumblechatter along the way and pulled into the parking lot where we saw several familiar cars and a shovel flag, indicating an earlier start time for additional PAX who got even earlier miles in this morning. Parked the car, planted the flag, did some last minute stretching before we were joined by Roger Roger. A rare sighting on a Sunday. AGS is always full of surprises.  Started the Garmin and we were off.

The 3 mile EC took us on a tour along the standard Cletus Route. We went old school and took a quick left to proceed to Main Street, but were met with puddles that were more like landmines and some road construction that forced some maneuvers around construction cones until we got to City Hall and proceeded along the open sidewalks back to Holly Springs Road and then back on Raleigh St. Proceed back to Womble and came upon a figure in the opposite direction that had the gait of Nemo, but sporting a Boy George durag bandana. Which PAX was it? Whoever it was, they were pushing a strong pace.

As we approached Stinson, the 3 PAX decided to head back to the Womble lot instead of proceeding forward to get the 3rd mile in. We would make up for it during the Main Event. On our way over the speed bumps we were greeted by Emeril, who slowed down long enough to give a wave and were eventually reunited with him in the lot, where we also encountered a Sunday unicorn in the form of Pablo, who was making his AGS debut.

Boy George joined the mix sporting a breathtaker for some rucking miles. H1N1 then Yogurt, followed by Forceps, equipped with bike for today’s edition of AGS. Still a drizzle in the air with 49 degree temps as 6:30 hit. At AGS we begin on time and warm up started with a quick greeting to everyone and instruction by YHC to follow him for a quick jog around the soccer fields.

Warm Up: Made our way around the picnic shelter and when we had the playground to our right, we switched to some lunge walks, then went to a light jog to the Crazy Ivan lot to circle up for SSH x10. Picked the jog back up, but learning my lesson from Friday’s EC, navigated the PAX around the small lake\puddle that formed in the far corner on the Stinson side of the lot. Performed some heel and toe walks, with some butt kickers and high knees mixed in. Light jog back to the main lot where PAX held a squat hold while YHC explained the route…

The Workout:

With the drizzle and rain accumulation these past weeks, there was no way we would be putting the Lake in play this morning. No sunrise, wet, and hills was the unfortunate formula this morning, but we had 9 PAX who were committed to ’embracing the suck.’ A wise man once said, “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” At AGS, I have come to find that accountability along these many trails and roads can take many forms and every Sunday I am humbled by the commitment by PAX who post and help drive each other through impossible situations.  Now this morning’s conditions where not ‘impossible,’ but “Are you really gonna run in this?” becomes less of an obstacle and more of an opportunity when you have 9 other HIM driving you through the rain or whatever else the Sky Q puts in your path.

The path took us down Stinson, where we connected with 2 committed PAX in the form of Brexit and LED, who started their morning stroll early. Along the way, we also saw Darby headed in the other direction complete with headlamp and a rucking sack. As the six made their way into the half-pipe of Stinson, we could see the Emeril and Pablo proceed back for the six from the top of the hill at the intersection of Bass Lake. Moved left toward Holly Springs Road and into the Ramkhatte development where we did a quick loop and another periodic circle back to pick up the six. Proceeded left onto Holly Springs, Right on Linksland, and then Right onto Salem Ridge. On Linksland, Pablo informed the Q that this would be the last circle back as he needed to get home for Sunday Service. Pablo and Emeril got some good mileage this morning and at solid pace. Thank you both for picking up the six the morning, men!

As YHC made his way down Salem Ridge, I looked back to see Forceps and DB in the distance, but no Roger Roger. As I circled back for the six, I learned that Roger Roger pulled a ‘Dauber’ and decided to pay a visit to Lowe’s. That Lowe’s along this route is a magnet and fellas, you are welcome. This route was by design for those looking to lose some extra weight along the way. Mentally prepared for the final two hills on the Salem Ridge Stretch and proceeded with caution as we crossed the street and headed up Bass Lake. It wasn’t long before Banana Seat motored down in the white Volkswagon with some emphatic horn work signaling encouragement to PAX, who were pushing up the hill. With Bass Lake conquered, Forceps, DB, and YHC made the final decent down Stinson to meet their last hill. As we made our way down, Yogurt circled back for the six and we attacked the hill together and then made our way around the soccer fields. We were reunited with Boy George and then UTI, who put in a 1/2 marathon this morning.

It’s Sunday, it’s not even 8 o’clock, it’s raining, and we had 16 SouthWake PAX posting serious miles in the gloom. Definition of commitment right there.

Mary: Stretches OYO, while YHC shared some words of wisdom. Along the theme of commitment, YHC shared that he celebrated another birthday this past Wednesday.  I made a decision 2 years ago to commit to a healthier life style, found F3, remained committed and I feel younger now than I did before I started. Heck- I feel better than I did in my 30’s.  I’ve posted about finding your ‘why’ in several backblasts in the past.  This morning’s exchange with my 7 year old would never have occurred 2 years ago. I would have rolled over and hit snooze and never experienced the things that I have just written about. Now when she asks me “Are you really gonna run this morning?,” it’s more of a rhetorical question in my mind as long as I know that I’ve got PAX waiting for me in the parking lot no matter how ‘impossible’ the conditions are for that morning or evening. It’s not a matter of will I run, its how far and how fast am I gonna be pushed. We are all stronger because of the commitment by the PAX in our group and continue to be inspired by the new guys starting out that continue to show up. YHC challenged PAX this week to make 3 connections- 1) one to an old friend to reconnect 2) an existing friend who you may not have seen in a few weeks (M4L-I’ll see you this week), and 3) a person you have never met (maybe in line at the grocery store, Dunkin Donuts, work, etc..), reach out to them introduce yourself and connect. There are people out there that need us-old friends and new ones.

Announcements: Wrightsville is just around the corner. Tobacco Rd. is the week after.

Prayer: Prayers for Shredder, Moby’s dad, CrabLegs, DoubleD. Deadbolt took us out.

2 Pounding in the rain

/in /QIC:
PAX: ,

Warm up

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills.  Stretch it out with Pigeon Pose.

The Workout

Mosey to the Rock Pile – rotate rocks between sets.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 10’s – Ground Pounders
  • 2 sets 10’s Windshield Wipers

30 Squats

  • 20 Rockies
  • 30ct 6 inches
  • 20 LBC’s
  • 10 WWII’s
  • 30 Homer to Marge left leg up then right leg up.

30 Squats

  • Aik’n Abs: 15  American Hammers,  20 ct 6 inches, 15 Rockies, 30 ct Chillcut Planks
  • Aik’n Arms: 15 Standard Merkins, 15 Dips, 15 Derkins, 15 Shoulder tap planks
  • Aik’n Abs: 20 LBCs, 20 Pickle Pounders, 2 20 Ct Supermans, 20 Homer to Marge
  • Aik’n Arms: 15 Shoulder Tap Merkins, 15 Hand Release Merkins, 20 Dips

30 Flutter kicks and 30 Squats

Cousac back to Rocks pile and then circle up for COT

Announcements:   Wrightsville in two weeks.

Prayer Requests:  Continued prayers for marriages.  YHC took us out

A Rucking Magic Show..11 PAX Got Stronger and Served A Large Helping of Hills at AGS

/in /QIC:
PAX: , , , , , , , , , ,

Another brisk morning at AGS with cloudy skies. Temperatures hovered around 34-35. As I pulled into the lot, I came upon the grill of a giant truck that had backed into the spot facing the entrance. Put the car in park and looked to my left and it witnessed a rare Sunday Cowboy sighting. He had missed U-Turn yesterday, and heard the news that there were miles to be had on Sunday. Pulled the flag out from the back seat and planted it with authority. Today was gonna be one of those days where it all comes together to set the tone for the week. As I planted the flag, Dauber rolled in, followed by Dumbo who had heard there would be some ‘Rucking’ at AGS the night before.

At that moment, I must have either been deep in thought or maybe my head was down long enough to not see that the Sir DawgPound arrived in his silver chariot. It was like a damn magic show at that point, as M4L emerged from Dumbo’s truck equipped with his backpack. Boy George appeared from the shadows of the newly installed bright lights at Womble, then followed by the boys of WoodCreek- Lipstick and UTI.  Another unexpected surprised appearance came in the form of Yogurt, who ran in from the other side of the lot with a 4 legged companion, Anabelle (aka-F3:Crumb Snatcher). With 2 minutes before 6:30, Forceps was putting the finishing touches on his mountain bike assembly to ride alongside our rucking and running brothers this morning. 6:30 hit and YHC advised those that were rucking this morning to drop their bags for the following warm-up that went something like this…

Warm Up: Light jog to the far end of the lot. Carioca L over R\R over L back. YHC then made the call to have PAX follow down the steps and start counter clockwise around the soccer fields. Squat holds for the 6. Circled up for Imperial Walkers x10. Mosey’d to the far end to the Crazy Ivan lot where PAX circled up for squat claps x10. Lunge Walks alternating to Butt Kickers and High Knees to the Stinson side corner of the soccer fields. Circled up and performed Hillbilles x10. Toe Walks and Heel Walks to the last corner with alternating Butt Kickers, Lunge Walks and Frankensteins. Last Corner circled up for a set of Moroccan Night Clubs X 10. Mosey’d back to the lot where PAX performed a squat hold while YHC confirmed this morning’s route for running and ruckers received instruction on their Sunday edition route.

The Workout: The running route was as follows: PAX headed up Grigsby to Sugg Farm and headed to the preceding neighborhood onto the greenway. Once entering Bass Lake, PAX proceeded counter clockwise making a half moon around Bass Lake, and proceeding down Bass Lake Road to a right on Salem Ridge. PAX then followed Salem Ridge to a series of lefts, one on Linksland, another on Holly Springs Rd, and then Raleigh, Grigsby, and Stinson back to the parking lot.

The rucking route included a wonderful 3.5 mi route complete with majestic skyline views through the Sugg Farm gates and a date with Soul Crusher. Although I did not have the privilege of experiencing this route today with those that were rucking, I am sure the mumblechatter was on point and just what the doctor ordered for those in attendance. I did see some pictures of PAX attacking Soul Crusher afterward and can only imagine the quality exchanges that took place on this particular segment on the incline.

As for the running route, YHC had an opportunity to catch up with PAX after a week away from the gloom due to work travel. Sunday’s are special to YHC as selfishly it’s the one day where I hit the reset button, reflect on the week, catch up with my F3 brothers, and clear my head for the week ahead. I have been committed to Sunday 10k runs at AGS for many weeks now and wouldn’t have been able to do it without the accountability from the PAX that continue to show each week and push me in ways I never thought possible. Speaking of pushing, Lipstick (aka-Anthony Sobier’Jetski’-thank you Dumbo) led the way with UTI not far behind and making the most of his AGS experience by picking up the six several times on the 6+ mile route on his way to 9 miles by the end.

At the beginning of the run, it appeared that Crumb Snatcher had taken to some extracurricular activities at Womble, which led Yogurt to head back to corral her before eventually rejoining the PAX on the greenway. Cowboy, SirDawg Pound and YHC made our way up Grigsby and onto Sugg, but not before noticing that someone built a large wall along the new construction, which unfortunately now blocks the panoramic view of the orange, pink, and purple hues that make up the main attraction of the AGS.  Made our way to the greenway, but not before snapping a photo of the sky-a prefect blue\pink watercolor between the neighborhood homes. PAX made their way around the lake and then onto Salem Ridge for some hill work. At this point in the workout, YHC would like to say that he chewed these hills, but it was more like a chew and some choking between bites as there were periodic walks and squats at each block along the way to Linksland. Fortunately, Lipstick and Cowboy kept YHC accountable throughout this segment, with UTI later giving high-5’s to PAX along Holly Springs Rd. as he picked up the six.

Along Holly Springs Rd with Cowboy in front, we witnessed a car being pulled over on the other side of the street. If I didn’t know better, I would have thought this poor guy got pulled over unnecessarily as a result of the reading on the street radar sign Lipstick put up with his running today and not this guy’s actual vehicle speed. Anyway, PAX proceeded onto Raleigh, then Grigsby and Stinson, back to the lot to join PAX for COT.

Was later informed that Bernie, Brexit, and PSI were out in the gloom this morning, making it happen with 14 miles of roadwork. Nice Work, Gents! Also a Draper jeep sighting….we’ll have to check the Strava..

Mary: Stretches OYO. YHC offered a few words as we approach this week and shared a story from his travels this past week. The message shared today was inspired by some recent branding from his company that states “When you change what is possible, you change everything.” Almost two years ago, YHC was uncommitted and in many ways in need of F3 without even knowing it. I couldn’t walk walk up 5 flights of stairs, let alone run a half mile. Now I’m here every Sunday running 6+ miles. The message is simple and true in all things. YHC reminded PAX to be aware of their ‘energy’ not just in the gloom, but at home with family, and in their relationships. The positive energy we exude is important not only to positive decisions and relationships, but decisions of purpose that impact the positive change and help others achieve what is possible. Keep headlocking, Men! There are many out there that need us.

Announcements: 3 weeks to Wrightsville, 4 weeks to Tobacco Road. Dunkin Donuts for 2nd F-where we met Skidmark were later treated to an economics lesson by Dumbo and a Dauber Lowe’s adventure story.

Prayer: Prayers for Shredder, DoubleD, Double D’s Dad, Marriages. YHC took us out.

Crippled Q

/in /QIC:
PAX: , , ,

Welcome Foghorn – virgin to GP. Lots of mumble chatter with sexual innuendos today as we worked out – guess there is lots of excitement about Valentines day.

Warm up

10’s –  Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills.  Stretch it out with Pigeon Pose.

30 Prisoner Squats.

Mosey to the Bathrooms

4 Sets of  Wall Sits 10 ct down the line

4 sets of Balls to the Walls 10 ct down the line

30 Squats

The Workout

Mosey to the Rock Pile – rotate rocks between sets. Pumpkin Spice decided to grab Texas which was a beast of a rock- Thanks Pumpkin.

  • 4 sets of 20’s – Curls for the girls
  • 4 sets of 20’s  – Overhead Tri-press
  • 4 sets of 20’s – Ground Pounders
  • 4 sets 10’s Windshield Wipers
  • 4 sets 10’s of Rockies
  • 4 sets of 20’s Bench Press
  • 2 sets 30ct 6 inches
  • 20 LBC’s
  • 10 WWII’s
  • In preparation for Valentine’s day: 10 ct Homer to Marge left leg up then right leg up, 20 standard H2Ms, 30 ct Chillcut Planks and 2 set of 20ct Pickle Pounders.
  • 20 Standard Merkins, 10 Wide Grip Merkins, 10 Hand Release Merkins, 20ct Supermans
  • On your knees to finish off with 3 sets of 20 Overhead Press + 20 Curls.  If the M asks why your knees are so dirty, just tell her that’s just part of F3.

30 Al Gore Squats

Throw Rocks back to pile and circle up for COT

Announcements:   Pumpkin’s M is conducting a talk with 25 pastor’s wives about sex today. Lucky man Pumpin. 4th Annual F3 CSAUP at ATT today.

Prayer Requests:  Pumpkin Spice is experiencing constant ringing in his ears and may need hearing aids,  Dauber’s Daughter is running 4X8 at States today at noon.  Forceps asking for continued prayers for his marriage.

Forceps took us out

One More Hill to Climb..

/in /QIC:
PAX: , , , , , , , ,

Here it is, Super Bowl Sunday. 5 PAX arrived to Womble parking lot, but only one showing support for one of the teams playing today. YHC took PAX for a loop around the soccer fields with intermittent exercises to begin a Super Bowl inspired warm-up that went a little like this…

Warm Up: Mosey’d to the picnic shelter and circled up for SSH x 9. On the jog to the second corner Lipstick inquired with YHC as to who wears #9 on the Patriots, knowing that last week was a #12 count in honor of the GOAT. Informed him that it was not a jersey number, but the 9 count was in honor of the GOAT’s participation in an astounding 9 Super Bowls. Arrived at the second station and performed Squats x9. This was then met with Brady-bashing mumblechatter amongst both Nemo and Lipstick. Something about prison squats in honor of Brady who should be in jail for all of the illegal things he has done in his career-ie: SpyGate, DeflateGate, etc.. (The struggle is ‘real’ for Bills fans). Proceeded to the third corner for Imperial Walkers x9. Final jog to the 4th corner for a set of 12 Hillbillies (just for Lipstick). Butt Kickers to the base of the main picnic shelter with alternating lunge walks to the main parking lot. Squat hold for instruction on the morning route

The Workout: YHC instructed the PAX on a paved hill route that would take them down Stinson, right on Bass Lake Road. They would then head toward Bass Lake, but take a left onto Salem Ridge and then left onto Linksland. Once through Linksland, they would then proceed left onto Holly Springs Road with a left at the Lowe’s back onto Bass Lake. From there, they would have one more hill to climb as they would proceed up Earp Street and then a left onto Raleigh as they head back to Womble. Noted that this may leave them 3/4 mi short, so if they don’t pick up the extra mileage in picking up the 6, they can proceed in doing a figure 8 around the fields while waiting for the extra PAX to finish.

PAX proceed along the route with Forceps on bike, which was key this morning as YHC cramped up at mile 2 and helped with communication between the lead PAX and YHC who was the 6 this morning. Shout out to Lipstick and Bobby Dall who performed 2 circle backs for the six- 1. Up Bass Lake before Salem Ridge and 2. Another at Salem Ridge before Linksland. On Linksland, Forceps circled back for YHC and help push me up Holly Springs Rd. back onto a modified route to Stinson to cut the mileage and allow time to meet up with PAX to conduct COT. Great mumblechatter along the way and appreciated the fellowship. As YHC approached Womble, Lipstick, Bobby Dall, and Nemo had finshed\finishing up their figure 8 loop. As we completed our loops, Darby and Farva were finishing up a 6 mi Ruck. Nice work, fellas!

Then made it back to the shelter and connected with Brexit and Bernie, who had just completed a dozen miles before 8. Lots of solid posts this morning, however, nothing solid about Brexit’s short-ripper gas cloud as PAX exchanged mumblechatter and performed cool down stretches OYO.

Mary: Various cool down stretches oyo.

Announcements: Run Ranger Run this month, Long Ass Run next week

Prayer: Brexit who has been battling headaches. Those playing in tonight’s Super Bowl game to keep everyone safe and injury free. Those participating in Super Bowl parties this evening, that they make the right decisions and drink responsibly and ensure everyone is safe on the roads.