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Time Change, Recovery Runs, Extra Miles, and Picnic Tables..7 PAX got Stronger at AGS.

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Lots of inspiring and incredible Strava updates from yesterday’s HSHM training run.  If the times yesterday were any indication, there will be alot of PR bell ringing come race day. YHC was looking forward to a return to the gloom to grab some miles after a 4 week hiatus from AGS due to a nagging calf injury. Pulled up at Womble to a chilly 44 degrees to begin with some stretches. Quickly joined by Double D and Forceps, with Skidmark and the Sir Dawgpound close behind. Six 0’clock hit and began with the warm up.

Warm Up: Quick jog to the far end of the parking lot, with butt kickers and high knees to the other side. Toe walks with alternating heel walks to the midway point of the parking lot. Circled up for Imperial Walkers x10, Hillbillies x10

The Workout: 6 mi Scout Run- standard loop counter clockwise around Bass Lake and then up the trail to Sugg Farm. PAX took off from Womble at 6:05 and headed counter clock wise around the baseball fields. Made our way up Grigsby and met up with Brexit, fresh off of strong 13.1 yesterday. YHC informed the PAX earlier that he was limited to 2-3 miles (Dr’s orders) today and would go about 1.5mi out and back. PAX continued forward to the Bass Lake trail, while YHC climbed out of the greenway to meet them at the top of the Sugg Farm trail. The sun was just barely starting to rise at that point and to my surprise, a line of picnic tables occupied the open Sugg Farm field with the trail close in the distance. Ever since I started F3, I have never looked at a parking lot or picnic tables the same way. Instinctively, proceeded to the picnic tables to perform the following while waiting for PAX…

100 (10 sets of 10)Step Ups, Table Merkins X50, Dips x33

As I finished my last set of 10, Skid Mark and Double D passed by at a steady pace and made their way back to Womble up the long road out of Sugg Farm. At that point, just above the tree line, the sun began to make its way and delivered another outstanding view at AGS.  Remaining PAX made their way back to Womble. Forceps proceeded forward to grab more miles en route to 10mi for the day. Great work! Also, was surprised to learn that Dauber got an earlier start this morning and helped clear the webs along the trail for PAX this morning. Thank you, Dauber.

Mary: Stretches oyo

Announcements: HSHM less than 2 weeks. U-turn next week-Standard 5 miles from Starbucks and circle backs for those looking for a few extra. Remember for the week prior to the race to hydrate…

Prayer: Dauber took us out in prayer.

Feel’n the Burn

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Warm Up:

20’s: Fuzzy Arm Circles, SSH, Windmills,

10’s: Daisy Pickers, Good Mornings, Imperial Walkers & Hillbillies

The Workout

Happy Feet then bear crawls around the parking lot X 2

Mosey to Rock Pile (rotate clockwise)

  • 4 sets of 20’s – Curls
  • 4 sets of 20’s – Overhead press
  • 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)

Aik’n Abs – 20’s: LBCs,  Pickle Pounders, WWIIs, Homer to Marge

Aik’n Legs- 15’s: Step Ups, Lunges, High Knees, Split Jacks

Aik’n Arms- 15’s: Merkins, Derkins, Dips, 20 Shoulder Tap Merkins

Aik’n Abs – 15 American Hammers, 20 Rockies, 30 ct Chilcutt Planks

Aik’n Legs: 20’s: Squats, Step Ups, Mountain Climbers

Aik’n Arms: 15’s Shoulder tap Planks, Hand Release Merkins, Plank Jacks, Dips

Finished off with LSFs, One leg Homers, and Supermans

Announcements:

Speed for Need tomorrow at 7AM.

Prayer Requests

Prayer for Pumpkin Spice taking care of his 5 kids and for save return home of his wife. Prayer for Puddles’ friend diagnosed with cancer.

Wafers

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Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

Nutcracker 10/30

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Pax of 10 showed up for some fun in the cold

Blue Hen, Breach, Brony, Buford, Emeril, Forceps, Norm, R22, Da Business, Flanigan, Moby

Warm Up: Run around the front of the school to the side parking lot, circle up for 20 reps of Imperial Walkers, Hillbillies, Good Mornings Merkins and Side Straddle Hops

The Workout: Partner up for stations.

Station 1 Tire drag around the side parking lot, this was the timekeeper. Once the tire dragging group got back it was time to rotate stations.

Station 2 (Cynder block) Partner 1 groundpounders, pass the cinder block after each overhead press.

Station 3 (BattleRope) round 1 double arm waves, round 2 double arm slams, round 3 back to waves. Partner 2 LBC’s

Station 4 (Fire Hose) Round 1 Overhead press, Round 2 Bicep curls, Round 3 Tricep extensions

Station 5 (Big Tire) Round 1 sumo squats with tire, partner 2 does plank hold, round 2 partner squats with the tire, round 3 partner tire flip.

break in the middle for 20 reps of LBC’s Lo SLow Fludder and Freddie Mercurys

Mary: Carry all the gear back to Breach’s truck

Announcements: Midget looking for some runners for a run in downtown on Sun

Prayer: Reinforce the message of being grateful for what we have and not forgetting to say thank you. Try to say thanks to someone for doing something nice for you.

55°

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It’s funny how 55 feels so cold right now and in April Pikachu and UTI will be running around half naked because it’s so warm. Tea Time was another success.

EC: Skidmark

Vests: Pikachu, Skidmark

Warm Up: 1st mile. Made a slight adjustment to the mile run this week. We need hills, everyone loves hills, so we ran hills. Route went from the playset to the bottom of Stinson at the crosswalk, exactly 1/2 mile.

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Finish it out with another mile run down Stinson.

Announcements:

  • Speed for Need needs runners 5K Sunday 11/4 @7:20. No registration needed. M4L has more details
  • U-Turn at 6:30 from Ting on Saturday.
  • If you’re not running HSHM come out and support pax, bring your running shoes so you can help escort pax up the final hill. Bring shovel flags, lots of shovel flags.

Prayer: Dawgpound’s family, Double D’s family, Our country.

U Turn BB

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28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

I said to do this but I meant for you to do that

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Warm Up:

Quick jog around the soccer fields

SSH x10
I said x10 Imperial Walkers +x10 Hillbillies but I meant x15 each
x5 Burpees OYO
Cotton Pickers
Good Mornings

The Workout:
I said partner up but I meant get into 3’s.  I said count off but I meant just get into a group of 3’s.
8’s.   Bottom of the parking lot do x1 Merkin.   Team of 3 Indian Run to top of parking lot.  7 Turkish getups.  Indian run back down.  x2 Merkins, Indian Run back up top x6 Turkish……

Jog to stairs.   Still in teams of 3.   1 Pax at the top doing squats.  1 at bottom doing star jumps.  Timer is 3rd PAX running down stairs.  Swap/rotate/repeat

Sharknado –   I said 4 different exercises in between sprints to top of parking lot but I meant to only have you do 2 of those exercises and I reserve the right to change those exercises as we’re running.

Mary:
Absolution, Dying cockroach, Stretches, Superman

Announcements:
Long run on Saturday.  Maybe Banjo will show up.  “Show up, try to keep up”.  6am UTurn.
Go Ruck Light in November.
Go Fund Me for Wolfie.  Also will be delivering furniture to him and his mother on Saturday or Sunday this week.

Prayer: Liptons grandmother passed away this past week.  Funeral will be Saturday in Danville. Please keep him and his family in your prayers.
Crablegs

Come on Cletus

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Warm Up: Jog to Hunt Hill – Mountain Climbers IC x 20, Round the Clock Merkins, SSH IC x 20, 10 Burpee OYO and Mountain Climbers IC x 10.
The Workout: Partnered up 1 run down Hunt Hill, other doing Star Jumps, followed by Monkey Humpers and Lung Jumps.  Run to grab a rock at the softball lot; partner ran (with rock) to end of lot while other did (with rock): tricep extension, next set LBC, next set box cutters, next set wonder bra, next set LBC, next set box cutters and ended with curls, next set LBC, next set box cutters.  Merkin Shuffle was next at 4 counts thanks to Crosby (as if Crazy time was not enough for him).

Mary: 80% sprints with Catalina Wine Makers and Plank-O-Rama with PAX choice
Announcements: HSHM Shirt Order – order one now!  GNC training run @ 7:00 10/20 for HSHM, CARPEX CSAUP at Bond tomorrow, animal/pet 5K at Braxton Village tomorrow, sign up for Wrightsville!
Prayer: Noah’s Arc and his recovery as well as Crab Legs.  Unspoken

Nutcracker Backblast 10/16/18

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Pax of 10 in gloom for a good time beatdown

Breach, The Natural, Peak Week, Brony, Forceps, Moby, Kankles, Norm, Chicken Foot, Beuford

Warmup: Quick jog up to Green Oaks for some SSH, then on the move to the guard rails for Good Mornings, on the move to the light pole for some windmills and then to the corner for some squats. Finish at the bottom of the hill at RoviSys.

Main Event:

Round 1: Bearcrawl up the hill with 5x merkins every 10 steps, jog back around to the handrail ramp. Plank holds on the rails while the last man bear crawls under the pax. When the last man gets back on the rail, merkin. Jog back to the bottom of the hill.

Round 2: Partner up, Wheel barrel up to the end of the brick wall, switch if needed. If you have to switch 10 merkins for both partners. Jog back around to the bottom of the hill.

Round 3: Partner 1 run to the transformer at the top of the hill, partner 2 does squats then switch when partner 1 gets back, Lap 2 Partner 1 does burpees while partner 2 runs, then switch. Lap 3 partner 1 does big boy situps while partner 2 is running then switch.

On the move back to the school. Stop at the guardrails for 20x dips, 10x Irkins, and 10x derkins. Mosey back to the corner for 10x Imperial walkers and 10x Hillbillies. Mosay back to school for Mary

Mary:  (Bodies) playing of the song Bodies when the chorus says let the bodies hit the floor pax does a burpee when they scream out a number you do that number of merkins. Hold plank in between.

Announcements: Peak Week and Forceps are in the Truth is nature ministry and they are in need of more kids to enter the program. If you know of any middle school/high school kids who have a single mom let them know.

Prayers: DawgPounds wife’s grandmother is sick and they are on their way to PA to see her, prayer for a safe journey and best wishes to their family. Forceps son is having migraines, they have tried many things and it does not seem to be helping. Prayers that they can find the root cause and give him some relief. Chicken foot taking his son’s friend out to breakfast, he is lost and in need of some help. Closed in COT.

 

 

10 PAX for a Half Dozen at Any Given Sunday

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Still waiting on the cooler temps and the humidity to lift, but 10 PAX got stronger this morning at Any Given Sunday. On my way onto Raleigh St. en route to Womble, Brexit and Bernie were seen getting some extra miles. Arrived early to the tennis court lot and quickly was met by additional PAX including Forceps, Skidmark, Hot Spot, Farva, Hasselhoff, and Draper, and Boy George. YHC unfortunately could not lead this morning still nursing shin splints, so Skidmark (fresh off a 1/2 Marathon yesterday at U-Turn) thankfully accepted the leadership role on this morning’s run.

Warm Up: Quick jog to both sides of the tennis court lot. On the second pass, switched to butt kickers and Frankensteins to the half way point and then alternated carioca to the end and then back to the half way point to circle up for the following:

Imperial Walkers x10, Hillbillies x10, Hacky Sacks x10 (IC). Fazio Arm Circles x10 F/B. Michael Phelps

The Workout: 6 mi Scout Run (1/2 Marathon Route- counterclockwise around the lake and exist route to Sugg Farm instead of greenway). While PAX enjoyed a humid 6 mi in the gloom, YHC stayed back in the parking lot to do some stretch\core\upper body work as follows:

Occupied a parking space- Squats x50, Bear Crawl to the other side, 25 Curb Merkins, Bear Crawl back, Squats x25, Bear Crawl to other side, 20 Curb Merkins, Bear Crawl Back, Squats x20, Bear Crawl other side. then stopped…. feeling uninspired flying solo in the lot, YHC decided that instead of sleeping in car waiting for #HIM to return as jokingly noted by Brexit after the warm-up,  made a quick trek to the nearby Dunkin Donuts for some coffee and donuts to invoke a 2nd F after the run\COT.

Arrived back to the Womble lot to see the faint glow of F3 reflective gear in the distance by the baseball fields as PAX made their final push to the tennis lot. Realizing that they were a little over 0.25 miles short of 6mi  upon return to tennis lot, Skidmark, Hot Spot, Hasselhoff and Draper decided to make it official and took off for another loop around the soccer fields.

Circled up for some stretching and mumblechatter.

Mary: Varying stretches

Announcements: CSAUP- October 20th, SAS 5K next Saturday, U-Turn needs a Q for next week

Prayer: Prayers for Hasselhoff who is battling a pinched nerve in his neck, Draper celebrating 18 year wedding anniversary. YHC’s friend John, who recently passed this week. He leaves a wife and young children. Continued prayers for his family. Additional prayers for a safe and healthy upcoming week.