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)
Rolled into Womble 10 minutes before start. Skies were clear and the air was a brisk 27 degrees. Shovel flag planted. Perfect ingredients to start YHC’s favorite day of the week. Four additional PAX rolled in determined to hold me accountable and ensure we’d get our 6 miles and a sunrise together.
Warm Up: YHC decided to augment the warm up this morning due to the dip in temperature and to rule out any additional layers that would be needed prior to the run. Did a full loop around the soccer fields with GOAT (12-Count) cadenced exercises at the 4 corners of the loop. First corner-Side Straddle Hops, Second corner-Imperial Walkers, Third corner- Hillbillies, Forth corner-Squats.Ā PAX then performed butt kickers and Frankensteins back to the parking lot. While in squat hold, YHC explained the morning route-Standard route, counterclockwise around Bass Lake with the back door Sugg Farm trail exit back to Womble.
The Workout: Finally, a Sunday morning void of rain, snow, and muddy trails. Nothing but hard pavement and frozen trails this morning. PAX made their way down the greenway with Lipstick and Bobby Dall leading the way and picking up the six at periodic points along the trail. Dauber, Forceps, and YHCĀ paced shortly behind while exchanging some quality mumblechatter. YHC shared a proud parental moment of the week by relaying that my youngest has an uncanny ability to deliver quality on-point ‘Yo Momma’ jokes. This was brought to light earlier this week when her coaches explained to my M that she had them rolling all week with her hidden talent. Still not sure whether to be embarrassed or to laugh, but leaning towards the latter. This conversation then triggered several additional ‘Yo Momma’ classics along the trail. As we rounded the first bend along the trail, Forceps felt some pain (or maybe it was the jokes) and decided against the hills, so he and Dauber proceeded back to the greenway and would meet them back for COT.Ā YHC proceeded forward and caught back up with Lipstick and Bobby Dall, who had ventured back to pick up the six. PAX moved to the Sugg Trail, where Lipstick gave Bobby Dall and I a preview of BRR and a lesson on ‘handling’ a hill. Sprinting up the hill, Lipstick continued a strong pace beyond a glow of yellow ahead. The silhouette was familiar in the distance and as the yellow approached closer, we discovered it was Brexit, who was fresh off 11-miles of his own (great work!). Had a quick chat and ventured down the home stretch..
PAX proceeded back to Womble the long way around the baseball fields and circled up for some stretches.
Mary: Good Mornings X12, Right over Left X10 (2 additional for former Patriot\Bills player- Doug Flutie), Left over Right x10 (2 additional for Flutie). *Discovered on the run Lipstick is a Bills fan. Pigeon Stretches Right X12\Left X12, Cobra Stretch x12, Downward Dog x12, Michael Phelps to close it out.
Announcements: LAR (Long Ass Run) in a few weeks (2/9), can bike or run, 2nd F after. Shout out to Dauber’s daughter who made State- running healthy and shaving time off her current runs. 2nd-F at Dunkin Donuts for all 5 PAX- where we were later met by Slide Rule and his 2.0-Julius.
Prayer: Continued health for PAX, those experiencing marital issues, and additional prayers for family members with illness.
Welcome 2.0 Black Knight to the fold.
Warm up:
25 SSH, 10ās ā Ā Good Mornings, Daisy Pickers, Emperial Walkers, Hillbillies and Windmills. Stretch it out with Pigeon Pose.
The Workout
Mosey to the Rock Pile ā rotate rocks clockwise between sets. 2.0’s in center circle rotate while HIMs rotate outer circle
Mosey to the Bathrooms
3 Sets ofĀ Wall Sits 10 ct down the line
3 sets of Balls to the Walls 5 ct down the line
Cusack rocks and Mosey to Playground w/ Rocks for Aikān Stations.
Break up into groups of 2-4 and rotate stations
Cusack Rocks back to pile and circle up for COT
Announcements:Ā Ā Ā Feb 9th 4th Annual F3 CSAUP at ATT. Bike, run, roller skate or any combination (various mile options).
Prayer Requests:Ā Prayers for Sugar’s neighbor Bob who is undergoing Kemo for cancer. Emeril took us out.
A group of 8 gathered for an on road AGS.Ā And then low and behold Lipstick showed up in what we can only hope was muddy shoes to make it 9.
Warm Up:
Circled up for:
Good Mornings
Hillbillies
Imperial Walkers
Frankenstien Kicks
The Workout:
Run down Stinson to Base Lake. From Base Lake we ran to the Lowe’s where the facilities where checked by M4L.Ā After Lowe’s we ran to Homegrown to see if we could get a Pie in the early morning hours.Ā They where closed š .Ā Next up was running down Crossways to Domino’s to see if they could fix my Pizza itch.Ā They too where closed at 7 o’clock in the morning.Ā It was then decided to run back to the car and go to Dunkin instead.
Mary:
Ummm…
Announcements:
Q swap
Prayer:
Buford Surgery
Yogurt (Government Shutdown)
H1N1 and Messi travels to Disney for Half Marathon.Ā No Dopey or Goofy challenge this year.
Pax of 24 with an FNGĀ for the First workout of 2019
Brexit, Forceps, UTI, 187, Nemo, Foghorn, Skidmark, Dawgpound, Warbucks, Roger Roger, Blue Hen, Lucky Charms, Emril, Turtle Man, Peak Week, Norm, LipStick, WebEx, Double D, Cowboy, and 1 FNGĀ welcome to the pax (Ball Drop)
Breach, Flannigan and Peeping Tom on the Q
Warm Up:Ā Jog around the front parking lot to the basketballĀ court, circle up, 20 count of SSH, 22 counts of Imperial Walkers/Hillbillies, Good mornings, Merkins Fazio arm circles and Frankenstein Kicks
The Workout: Break into 3 teams of 8 for a relay style race down the backstretch
Flannigan workout: 3 rounds run down to the first light pole and back while the rest of the pax performs a plank hold. Last place team does 10 merkins and 2nd to last does 5 merkins.Ā Repeat in round 2 running down to the 2nd light pole. 3rd round backwardĀ run to the last light pole and then sprint down back to the start. Mosey over the side parking lot for the 2nd workout, bear crawlĀ up the parking lot.
Breach Workout: Partner up for Stations with big boy toys. Station 1 Tire pull around the parking lot.Ā Station 2 Cinderblock curls for the girls, Station 3 Overhead press with a lengthĀ of fire hose, Station 4 Big tire flip across the parking lot, Station 5 Battle rope waves, Station 6 mediumĀ tire flip across the parking lot, Station 7 Small tire squat. Station 8 Pig on a stick down the parking lot and back. Rotate through all the stations and then gear carries back to Breach’sĀ truck.
Peeping Tom Workout:Ā Mosey to the playground with 4 35lb plates
Split in 4 groups of 6
Station 1 – pull-ups and rows
Station 2 – SSH and mountain climbers
Station 3 – BTTW and People’s Chair
Station 4 – walk with plates overhead to the wooden rails, pass to a partner on the way back
Mary: 20 diamond merkins, 22 big boy situps, and 22 low slow flutter kicks
Announcements: South wake Fritter foundation, check the site for details, Breathtaker challenge, Q source starts next week.
Prayer: Double D’s Father and Roger Rogers Grandfather who has cancer. Closed with COT and Prayer
Pax of 6 including 2 FNG’s for an early Sat morning workout. R22, Forceps, Nemo FNG (AMD) and FNG (Pony Boy) Breach on the Q Warm Up: Jog down to […]
17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.
Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs
Privilege to lead you fellas out there today. Great to see Crab Legs and all in the gloom and second F…
You’ll want to CRANK UP the link below!
Warm Up:Ā Imperial walkers, hillbillies, good mornings. Revved up our engines with some Red Bull Smurf Jacks (SSH from squat position, 3x speed cadence x20). That will crank your tractor, or whatever you got! Mosey to greenway at Grigsby Avenue. More warmups of Fozzio? arm circles (still don’t know if its Fozie/Fozzio/Fonzie?),Ā Moroccan night clubs, stretches.
The Workout: Two Indian run-type workout formations. 1. PAX planks up head to toe with heads uphill. Last PAX runs to front, yells “Down,” entire PAX does one Merkin, repeat until each PAX has run twice. Lots of groaning while holding plank for so long with 28 Merkins mixed in! 2. Good ol’ Guantanimos, again with each PAX running the line twice.
Headed out on the highway (Grigsby Avenue), Lookin’ for adventure. Failed attempt at 2-line Indian run. Lesson: Don’t make PAX THINK in the morning, just let them DO. Found adventure in Park Avenue subdivision–yes Park Avenue. Perfect 1/3 mile blockĀ for the Burpee mile: 3 stationsĀ of 6 burpees x 3 laps. That’s 54 burpees. Lots of different paces, of course. Thanks to Lucky, Double D, and others for picking up the 6.
Mary: Crunchy Frogs x10
Announcements: $50 for HS Half until Jan 1, when price goes up. UTurn Saturday minimum 5 miles. Hill run at Sugg organized byĀ Boy George.
Prayer: Our brother Crab Legs, who posted today. Double D’s dad, Moby’s wife who’s expecting a little Moby any day now, Noah’s Ark after shoulder surgery, Ausfart, others I’m sure…
Cold and clear was the forecast this morning for 7 PAX, who went looking for some miles and the elusive sunrise that has been absent the past 3 weeks at Any Given Sunday. Rolled into the parking lot at 6:20am and was quickly greeted by Full House and then Forceps. A clown car carrying H1N1 and Messi rolled in and then was followed by Deadbolt. The surprise of the morning was a rare Kid Cracker Sunday post.Ā Six-thirty hit and we were off with the following warm up.
Warm Up: Light jog to the back of the parking lot, butt kickers back to the start, followed all the way to the other side with carioca R\L, L\R. Frankensteins to the start. Circled up for Imperial Walkers X10, Hillbillies X10, Stationary High Knees X10, Hacky Sacks X10
The Workout: YHC explained today’s route for those new to Any Given Sunday as well as those that had previously run it solo in the dark…. Standard Bass Lake loop, including the greenway, counter clockwise around the lake, and return through the back side of Sugg Farm onto Womble. Before we took off, Deadbolt explained to the PAX that we he had an announcement to make. Reflecting on an earlier post from Kid Cracker this week which read, “Motivation is the drug of choice for the UNCOMMITTED,” Deadbolt explained the difference between motivation and commitment. Motivation will get you out there for a day, but commitment will keep you out there for years. He further challenged PAX to find their ‘Why,’ which will create the commitment. A very fitting dialogue for 7 guys committed to ‘getting after it’ this morning in sub-freezing temps at 6:30 on a Sunday.
With that, PAX were off, including Messi who was setting the pace by bike. He was quickly out paced by Kid Cracker, who appeared as if he was shot out of a cannon and there was no sign of him as we made our way onto Grigsby headed to Sugg. Great mumblechatter along the greenways and around the lake. As PAX made their way up the back hill of Sugg Farm, they were greeted to one of those trademark AGS sunrises. PAX slowed long enough to take a quick snap in front of the sunrise to capture the moment and then proceed to the final leg to Womble to do a few trips around the fields to close out the 6-mile loop.
Mary: Light stretches post run
Announcements: YHC called a 2nd F at DD for coffee and donuts for those interested. Messi and H1N1 have a Christmas New Years Q at Mutiny
Prayer: Crab Legs, DoubleD’s dad, prayers for Shredder’s mom. Additional prayers for families going through difficult times during the holiday season. Deadbolt took us out.
3 Real Men doubled down U Turn+GP and got stronger.
Warm up:
10ās ā Ā Good Mornings, Fuzzy Arm Circles, Daisy Pickers, Emperial Walkers, Hillbillies and 20 SSH, Lounging Pigeon stretch
The Workout
Mosey to Bathrooms
40 ct Wall sits &Ā Balls to the Walls (each Pax ct to 10).Ā Park ranger showed up so we moved on.
Mosey to the Rock Pile ā rotate rocks around circle between sets.Ā This time every PAX picked a rock they would be proud of (one in particular was deceptively heavy).
Mosey to Playground for Aikān Stations
6 Minutes of Mary: 6 Inches, Box cutters, Leg lift Homers
Announcements:Ā Ā Ā Wrightsville Beach half/full coming up.Ā Make sure you have housing accommodations as you don’t want to miss the Crablegs 5K walk on Friday evening and the after parties.
Prayer Requests:Ā Prayers Brandon (TIN member and Hope Community friend) who is still paralyzed from a boating accident.Ā Praise for great relationships with in-laws and a reminder to verbally share our love and appreciation for with them this holiday season. Prayers for Shredder and family – may they find peace after losing his Mom last year.
Mumblechatter:Ā The confessional reference: 1 PAX reminisced about a few hot teachers in high school during 2nd F at Starbucks and the carried the conversation over to GP and there was a discussion about some naughty teacher behavior and Panama City
