2 pack making 6 packs
Warm Up: 20’s: Fuzzy Arm Circles, SSH, Windmills, Imperial Walkers 10’s: Daisy Pickers, Good Mornings The Workout Happy Feet then bear crawls around the parking lot Mosey to Rock Pile – […]
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10 PAX got Stronger at Any Given Sunday- No Headlamps, No Problem…Let Elevation Be Your Guide
The countdown is on…8 weeks to HSHM and 10 #HIM put in some quality miles at AGS. YHC and Midget arrived at 5:30am and were quickly joined by Slide Rule for an EC run to the Library. Having missed ASG last week and U-Turn due to the HS Police 10K, YHC was in need of some speed up Library Hill. As we approached the midway point to the Stop sign summit, Slide Rule unaware of the need for speed, inquired if we were in a hurry this morning. The reply was “No, but sometimes you have to let this Hill know who is boss.” At which point, 3 PAX were seen making an aggressive pace back to the top and onto Main Street. PAX continued to Womble where Slide Rule and Midget broke off toward the baseball fields en route to an additional mile, while YHC proceeded for an extra half around the soccer fields. Three quarters around the soccer fields, YHC was met by the trio of Pikachu, Dusty, and Farva on a warm up run heading in the opposite direction, and decided to join them back around to the parking lot.
Several additional PAX made their way in for some main event miles, including Forceps, Deadbolt, Kid Cracker, and Yogurt
Warm Up: Quick jog to end of parking lot, with butt kickers back to the point of origin. Skips half way down to the end of the parking lot, followed by Frankstein’s to slow down Pikachu, who looked like he was attached to a pogo stick on the skips. Carioca back L\R to the point of origin. Circled up for Imperial Walkers x10\Hillbillies x10\Hacky Sacks x10 IC, Figure Four Leg stretches x10, Fazio Arm Circles 10F\10B, Michael Phelps.
The Workout: 6 mi Scout Run to the greenway and counter clockwise around Bass Lake. YHC flirted with the idea of coming out the back way of Sugg Farm instead of back through the greenway, but given that the ground is still drying out, decided to keep on the pavement. PAX exited Bass Lake via the green way and back onto Teal Lake. We’ll save that route for another run.
From start to finish of the run, PAX were treated to some really cool phenomena in the sky. As we made our way out of Womble on the initial mile, Slide Rule pointed out that the moon was surrounded by a white visible circle. Something I haven’t seen before. As we progressed on the run, each PAX that had circled back to pick up the six, noted the need to dust off the headlamps as darkness was extending later on these 6am runs. As we got onto the Bass Lake Trail and half way around, YHC and Deadbolt had the faint glow of Midget’s sneakers to keep us on the path. As we proceeded, we were starting to lose our way and Deadbolt prophetically stated that “if we are elevating, we are on the right path.” So true it was as Midget stopped for a period of time toward the top of the Hill, long enough to see his magic shoes and then were quickly met by Yogurt and Pikachu, who were on point picking up the six. As we ascended down and then proceeded back around to the canoes, YHC took a few pictures to commemorate what was one of the coolest pre-sunrise snaps in quite a few weeks. The water was like glass and perfectly transposed a mirror image of what was happening in the sky onto Bass Lake. As we made way out of the greenway, PAX were met again by Pikachu and Yogurt, who pulled the six onto Eno Drive and invoked a strong sprint amongst several PAX up Teal Lake Dr. PAX finished up the final leg back to Womble and circled up for COT.
Mary: Varying Downward Dog Stretches\Calf Stretches
Announcements: CSAUP Odyssey October 20th 0600-1000
Prayer: Continued prayers for Brandon at Hope Church who is battling significant injuries. We also continue to hold CrabLegs in our our prayers as well as those impacted by the Hurricane as they rebuild.
Modify as needed
4 Pax for a Tea on a cozy evening at Womble park.
Warm Up: The first mile
The Workout: 100 pull-ups, 200 merkins, 300 squats all modified as needed of course
Mary:
Announcements: Carpex CSAUP The Odyssey 10/20. “Thank a Village” at Healing Transitions 9/25 at 4:30pm. 11/10 F3 “The Pig” Pig Pickin at North Hills Club Pavilion. https://f3raleigh.com/category/announcements
Prayer: All those down east and thank you for all the great F3 support of F3 Carteret and F3 JoCo doing community work. DB traveling to Wallace, Roger Roger flying, and Pax donating money and supplies. Crablegs, Forceps family. Keep pushing and growing.
Any Given Sunday (No Johns Edition)
3 pax (Bernie, Brexit, and YHC) ran some EC and found each other around town and ran back into Womble together. They were met by 3 other pax (Midget, Emeril, & Forceps) and we were off.
Warm Up:
SSH x10
High knees x15
Jog 1/3 down the parking lot, kareokee 1/3, switch for last 1/3
Butt kickers length of parking lot back
The Workout:
6 mile route (out Womble to main to Walgreens, right on Holly Springs road, left into Jones Park on greenway, follow greenway through Jones, Veterans, Windcrest/Sunset Ridge North and then down to N Main St at Ting, then Main street back to Womble) with some stops (for weight distribution as Dauber calls it) – at Veterans park for YHC and after the steep hill on the greenway for Midget. YHC lost the group and ran back to Womble via Main St solo.
Mary: N/A
Announcements: 2nd F coffee at Starbucks
Prayer: Mookie for some healing in the legs
I just watched Janikowski kick a field goal
4 Pax braved the lightning storm to try to throw down a complete murph
Warm Up: 1 mile
The Workout: Pax started out with the goal of 100 pull-ups, 200 merkins, and 300 squats. Modified mid way through to and took the shelter for safety concerns. Instead of pull-ups Pax added LBCs to the mix.
Mary:
Announcements: Odyssey 10/20, Police 10K 9/22
Prayer: Dauber’s wife had surgery this morning. Those in eastern North Carolina.
Recount at U-Turn…18 PAX for 5-6 miles, humidity, and strong hill work
After a travel week out west, YHC was looking forward to a much needed return to the gloom to kick off Labor Day weekend with some quality miles at U-Turn. As the Wescott clown car traveled down Holly Springs Rd, Boy George and WebEx were seen getting some extra EC miles from Womble. As we approached the Starbuck’s parking lot, we were greeted to a large number of PAX loosening up. Race season is definitely here.
6 o’clock hit and started with some dynamic stretching as follows:
Warm Up:
Light jog around drive-thru side lot.
Circle up for Fazio Arm Circles (10F\10B), Michael Phelps, Air Squats x10, Butt Kickers x10, split group across the lot for carioca to the dumpster R over L and back L over R, High Knees to the dumpster, Butt Kickers back, Toe walks to the dumpster\Heel walks back. PAX circled back up for a 10 count of Figure-4 stretches to open up the hips.
The Workout: 5+ mile Scout Run with PAX picking up the six periodically throughout the route. PAX were seen pushing hard up Library Hill this morning. Strava later revealed that 7 of the Top 10 times for that segment of the route this year are owned by members of F3-SouthWake. Way to push, Men!
Announcements: 9/11 Stair Climb, BRR next week. Kudos to Norm for posting a 5-Pack.
Prayer: Continued prayers for CrabLegs, Prayers for Darby who lost his friend this week and to his friend’s family. Roger Roger’s neighbor’s son, Clay, who is undergoing treatment for a spinal cord tumor.
Breach in Protocol
Breach was a no show so Forceps Q’d without his Weinke. Quarter of dozen, half a six pack, or 3 showed up for a beat down at Ground Pounder.
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Good Mornings, Imperial Walkers, Hillbillies
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 4 sets of 10’s – Curls,
- 4 sets of 10’s – Overhead Tri-press
- 4 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 5 sets of 20’s Standard Press rotating rocks between sets
Aik’n Arms: 15’s Merkins, Derkins, Erkins, 20 Shoulder Tap Planks
Aik’n Abs: 20ct 6 inches, 10 Windshield Wipers, 20 Rocky’s, 20 Mountain Climbers
Aik’n Legs: 20’s Prisoner Squats, Lunges, Homer to Marge, 15 Step Up
Aik’n Abs – 2 sets of 15 Hanging leg lifts, 20 LBCs, 20 ct Chilcutt Planks, 20 Pickle Pounders
Aik’n Stuff – 2 sets of 20 Rock Squats and overhead press
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
BRR starts on Friday, Any Given Sunday 6 AM @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Prayers for Darby who lost his friend to suicide and for the family of his friend, Bubble Wraps’ wife – pray the breast cancer is eliminated, Roger Roger’s neighbor’s son Clay undergoing radiation treatment for spinal cord tumor.
10 PAX for Any Given Sunday- Headlamps, 6 Miles, and a Sunrise
This weekend we have seen a welcomed transition from 92 degree humid conditions to cooler\less humid desirable running weather. Driving down Raleigh St., Brexit was seen getting some extra miles. As YHC pulled into the parking lot 9 minutes before the Any Given Sunday start, he was greeted by a shirt-wearing, ready-to-go Pikachu, complete with headlamp. Clown cars started to roll in, Wrangler and Slots, followed by LipStick and UTI. Fresh off a U-Turn run from yesterday, The ‘Sir’ DawgPound and Forceps decided they wanted in on the free ‘All-Inclusive’ 6 mile run.
Noticing the need for more light for the first few miles before sunrise, DawgPound grabbed a second headlamp. Six 0’clock hit, and Brexit and Bernie joined to make a perfect 10 for this morning’s work-out that began with some dynamic stretching that started as follows..
Warm Up: Light jog to the back end of the parking lot, carioca back (L\R), Butt kickers to the back end of the lot, Frankensteins back. Circle up for Hacky Sacks x20, Pike Stretches (Rt over Lt heal, Lt over Rt heal x10count)
The Workout: 6 Mile Scenic Scout Run (going counter-clockwise this time around Bass Lake) with periodic trips back to pick up the 6.
Mary: Cool Down stretches. Rt leg over Lt, Lt over Rt x10, Downward Dog- Pike calf stretches R and L x10 count/2x, Michael Phelps, Tricep stretches L\R. Planks with Cobra stretches to stretch out the back
Announcements: Anniversary Q this Wednesday at Possum Trot- EC is in play prior to as well. BRR is coming up (12 days to go).
Prayer: Prayers for Crab Legs, Double D and their family’s. Forceps friend Brandon who is facing significant health issues. YHC shared a message to the PAX to remember to breathe. Often times we are overwhelmed with the challenges of daily work and family life that we forget to breathe and really take time for the moments that matter. A parallel can be drawn with running. We can sometimes get caught up in trying to keep up with others and setting a pace that we can’t maintain over long periods of time as we forget to take those deep breaths. This past week, I had a friend who had texted me a message saying, “Can you call me?” It was a busy week filled with deadlines, travel, and a myriad of family responsibilities, and unfortunately didn’t stop to breathe to make the time to call him back til days later. As it would turn out, he needed my help, and I wasn’t there to help him get through the challenge he was facing that day. Somewhere there is someone who needs our help at any given time and we have to remember breathe to make the right decisions and do what is most important. -Aye!…Have a great week, everyone..
The Great 8
8 showed up for an epic beat down at Ground Pounder
Warm Up:
20’s: SSH, Merkins, Fuzzy Arm Circles
10’s: Daisy Pickers, Windmills, Good Mornings, Imperial Walkers
The Workout
Mosey to Rock Pile – rotate rocks around circle between sets
- 5 sets of 10’s – Curls,
- 5 sets of 10’s – Overhead Tri-press
- 5 sets of 10’s – Ground Pounders (Deep Squat w/ Overhead press)
John Cousac to the playground 6 sets of 10’s Standard Press rotating rocks between sets
Break into 3 groups:
10 shoulder tap merkins, 20 Al Gore Squats, 20 Rocky’s, 15 Pickle Pounders, 15 Homer to Marge,
Rotate through every Aik’n Station:
- Aik’n Legs – 15’s: Box Jumps, Lunges, High Knees, Split Jacks
- Aik’n Belly – 15 American Hammers, 20 ct 6 inches, 25 Rockies, 30 ct Chilcutts (use of rocks optional)
- Aik’n Arms – 10 Shoulder tap Merkins, 15 Hand Release Merkins, 15 Plank Jacks, 20 Dips
- Aik’n Legs – 20 Squats, 20 Step ups, 10 Star Jumps, 15 Mnt Climbers
- Aik’n Belly – 20’s: LBCs, Pickle Pounders, WWIIs, Homer to Marge (use of rocks optional)
- Aik’n Arms – 15’s Merkins, Derkins, Dips, Shoulder tap Planks
John Cousac back to rockpile to return rocks
Mosey to parking lot for COT/BOM
Announcements:
Lipton asked if we have a 911 Memorial Murph scheduled – Stair climb was referenced but we might want to consider a Murph that day at Womble for those not going.
Southwake 5yr Anniversary Q – Wedn, Aug 29th @ Possom Trot (Action Park)
6AM tomorrow – Any Given Sunday @ Womble
Prayer Requests
Prayer for Lipton’s brother Steve that he seeks God to take the lead in his life and direct his decisions. Quiver’s girls have a big soccer tournament, may they have fun and be a blessing to others.
U-Turn for 9…Serving Perfect Weather and Quality Miles
PAX of 9 met in the Starbucks parking lot finding comfort in knowing that this morning’s run would be void of the humidity and warm temperatures from weeks prior. If there was a morning to get some miles, this was it. YHC started at 6am with a light jog with alternating high knees around the side lot next to the Starbucks drive-thru. and circled up for the following exercises..
Warm Up: Dynamic Stretches: Imperial Walkers x15, Hacky Sacks x15, Butt Kickers x20, Squat Jacks x20, Pike Stretches R over L; L over R
The Workout: 5+ Mile Scout Run, conquering several hills (including the signature U-Turn favorite Library Hill). Kudos to Boy George for several miles of EC prior to the run and all PAX for picking up the 6 throughout the course. Great mumble chatter this morning and genuine concern for several PAX Down Range on a Bourbon Tour this weekend as we had not seen any recent posts from Day 1 of the adventure. It was later confirmed that all are accounted for and have begun the second installment of said adventure.
Mary: Cool Down Stretches: Good Mornings x10, Hamstring Stretches R over L, L over R (10 count), Quad Stretches (L\R), Downward Dog Calf Stretches (L\R-2 sets\5 count per), Michael Phelps, Tricep Stretches (L\R)
Announcements: SouthWake Anniversary Q- Wednesday, Aug 29th @ Possum Trot, Any Given Sunday tomorrow at Womble-6am for those looking for extra miles…BRR is just around the corner.
Prayer: Prayers for Crab Legs, DoubleD and his family, Forcep’s friend Brandon who is facing significant health issues. YHC also shared a quote by Winston Churchill to reflect upon “Continuous effort- not strength nor intelligence- is the key to unlocking potential”, and challenged PAX to not only carry continuous efforts to showing up and participating in workouts, but beyond that in our relationships to continue to become better fathers, better spouses, better sons, and better neighbors. Continuous effort in all things to continue to become better versions of ourselves. – Aye!