YHC picked up the Q last minute for Tequila Sunrise. Primarily bc I need to be running more to get back in running condition. The route had us stopping mid way for a pledge to all the flags at the FVPD. We also did 22 merkins in support of mission 22. Then finished up back at Flemming playground for 20 pull-ups.
Fumunga took us out in prayer.
Nice sweaty morning running fellas!
BS out
0600 a car flies in on two wheels! BAM! Whodat? Ham! After catching up and quick fist pumps, we took off towards the hills of downtown Fuquay.
Judd to 401/Main Street, down past the springs and up the hill. Established the flag pole of the Two Flags over Fuquay route.
Fumunga ran circles around us doing thresholds or some kind of interval–at a blazing pace. And that was after running EC from his house. The rest of us caught up on families, work-life balance, and other stuff. Later, Ham told me what it was like to grow up in Kenya, where “EVERYBODY runs.”
In the end, we covered nearly six miles, neary 300 feet elevation gain, and drew a nice picture on Strava. Warbucks joined us for COT after rucking.
Prayers to Fumunga’s father in law, who’s having medical issues.
FNGs: none
Warm Up: normal warm o rama
The Workout: https://onthegomap.com/s/mgj3t8l2
Mary: light stretching
Announcements: none
T-Claps (Recognition): Ham for adding an extra mile to finish together.
Prayer: injured PAX, being better husbands
PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance. We substituted merkins with J-Lo’s. Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.
2nd event was BOMBSL. Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back. 50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st. Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.
FNGs: YES! Welcome Stephen Rotich, a.k.a. “Ham”. He works for the highway patrol and is in charge of all of the radios. Originally from Kenya, moved to FV 5 yrs by way of NY; married to an Army National Guardsman; two children. Thank you Warbucks for giving Ham the mission of F3 and helping me with disclaimers.
Warm Up: SSH, IW, Frankensteins
The Workout: Ran to and from Fleming Loop. Stopping along the way for merkins, dips, daisy pickers, squats, lunges. Ran to the FL shelter and did BTTW, people’s chair, hillbilly, imperial walkers, monkey humpers.
Mary: sprinted to KG shelter just in time when the skies really open up with a downpour. Stretching OYO
Announcements: Sign up for Hollyfest
T-Claps (Recognition): All pax who ran in the rain this morning and Gamecock for picking up the six. Nice job getting in 2.6 miles today men.
Prayer: adoption delays and costs, marriages, UNSPOKEN, new old boss.
YHC took us out. Honored to lead. -Dauber
YHC rolled up to the spot rarin’ to go. So much so that YHC locked his keys in his car. Doh! Oh well, F3 starts on time and ends on time, so let’s go!
FNGs: none (I’m pretty sure)
Warm Up: Ran down to Kelly Rd Park, circled up in the parking lot for:
SSH x 25 / Imperial Walkers x 10 / Hill Billies x 10 / Windmills x 10 / Good Mornings x 10
The Workout: Planned on using the baseball diamond for 7 of Diamonds, but Cataracts informed me that the field is probably closed. Modify as needed, so we did 7 of Diamonds around the parking lot. It went a little something like this:
Round 1: 7 Shoulder Taps at each corner, bear crawl on the long stretch, crab walk on the short stretch
Round 2: 14 Pistol Squats at each corner (7R/7L), lunge walk on the long stretch, frong jump on the short stretch
Round 3: 21 Merkins at each corner, lunge walk long stretch, bear crawl short stretch
Round 4: Copperhead Squat at each corner, lunge walks all around
This ate up most of our time, so we moseyed back to start.
Mary: YHC called a plank hold while waiting for the 6. It was apparent that we might be waiting awhile, so an audible for more Merkins was called. Ended up with 3 sets of 10.
Once the 6 was in:
American Hammers x 10
WWIIs (in cadence, ended up with 20)
LBCs x 10
Homer 2 Marge (SW style) x 10
Announcements: Ruck, CPR
T-Claps (Recognition): Slapps for buying me some post-game java.
Prayer: Kingsley for recovery from illness, Yahoo for travel abroad / adoption, praise for Queequeg promotion
Thank you Carpax HIMs for giving me the opportunity to spend some quality gloom time with you. I’ll definitely be coming back!