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3 Years of Warbucks

EC: Abe, Full House, Abe
FNGs: Nope
Warm Up:
Lap around soccer field. Circled up for SSH, daisy pickers, Moroccan night clubs, mountain climbers, merkins

The Workout:
Pearls on a string – indian run between stops

stop 1 – Rock Pile
Rock exercises x20 – Curls, Overhead press, Rut rows
bear crawl and push rock across lot
rock exercises x20 – Curls, Overhead press, Rut rows
Cusack rock back to pile

stop 2 – Rickety Fence
irkins and underdogs 2×10

stop 3 – Amphitheatre
step ups 2×20 and dips 2×15

stop 4 – Upper lot passed Ivan
brokeback derkins when patterns met – 4 rounds of 5 derkins

Indian run back to flag for Mary

Mary:
Catalina wine mixers, low slooooow flutter, american hammers, homer to marge, pickle pounders, and some stretching

Announcements:
Safety – getting darker, wear lights/be visible, run on the left side of the road, watch out for cars as they likely don’t see you.

T-Claps (Recognition):
The toilet in the women’s bathroom. Strong work from what I hear.

Prayer:
Carter, Cupid’s co-worker, Fumunga’s neighbor, Lady at Target.
YHC took us out.

RFTJ BB – Search for the Goddess Route

FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

Good Things Take Hard Work

YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

This ain’t no Lipstick route

FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

Work Those Hips, Boys!

7 PAX for Gump’s 6 Year Anniversary at Cletus

FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week

HHH (Hot, Humid, Hilly)

FNGs: Nope but welcome back cotter  – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up.  Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities.  Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Round and round and round

FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries

Gag Reflex

EC: Full House and YHC

FNGs: Welcome SNARF!

Warm Up:  Frankensteins, SSH, Good Mornings, Imperial Walkers, Hillbillies, Mozy behind the teets

As we mozy’d around the building we talked of the gross Port-o-John used through the pandemic as a grease waste collector.  As we continued we were hit in the face with a smell that was so very awful.  Something had crawled through Lipstick droppings, into the dumpster, ate some old ham, and died wrapped in a baby diaper.  YHC had the old gag reflex engaged and it wouldn’t let up for quite a bit.  We eased into the workout.

The Workout: Windmills as I composed myself followed by a People’s Chair competition (Kosher Wins), then a Balls-2-tha-Wall competition (Pablo Wins)

Mozy’d back to the flag, on the way we did some Carioca – YHC picked up a game from the car that he intended to use for the workout.  The Q-spot was secured late the night before and the creativity was lacking.  The game would guide us through.

Mozy’d to the bottom of THE SAME HILL YOU RAN LAST WEEK™ – Backwards running occurred on the way.

We reached the bottom and YHC threw down the deck o’ cards pulled from his car on the mozy.  The cards were pre-marked with workouts and we went rounds picking cards – completed some Box Cutters, Absolutions, Earkins, Dips, Balls-2-Walls, People’s Chair, Burpees, Sprints, and MORE.

For an Earkins, Derkins, Dips – we needed a rail so YHC announced that any of these cards would mean a run up THE SAME HILL YOU RAN LAST WEEK™

At one point when it seemed we just weren’t sprinting up THE SAME HILL YOU RAN LAST WEEK™ enough, Full House ignored his card and declared SPRINT! – so we did.  It just so happened that the next 3 cards after that one were actually SPRINTS!  as well.

Mozy’d back to the flag as time began to run out.  52 pick-up x2 as the wind blew in the gloom.

Mary:  Freddie Mercs, Pickle Pounders, Homer to Marge, American Hammers

Announcements: Picnic, YHC is looking for 3rd F Qs

T-Claps (Recognition):  All PAX and non-PAX that supported Warbucks.  Awesome show of support for their family.

Prayer:  Prayers for Teresa re: Tequila Sunrise

Sharing Treasure @ AGS 6/13/21

Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

While the Fritter’s away, the tigers will play

FNGs: none
Warm Up: light stretching
The Workout: Since everyone was chasing the elusive doughnut or playing with Mickey this morning, two PAX set out to get prepped for BRR.  Mosey down Linksland to Salem Ridge for some hill repeato this morning.  Start at the bottom of the hill at Salem Ridge and then began with Marathon pace, half marathon pace, 10 mile pace, 10k pace and 5k pace to round out 5 sets of hill repeats.  Two tired PAX then moseyed down Gable Ridge and back towards Holly Ridge MS.
Mary: stretching, yoga
Announcements: none
Prayer: Axe’s dad recovery from knee surgery