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Dawgpound Celebrates 4 years

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EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:

Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.

Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees

The Workout:

Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.

Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.

Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.

Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.

Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.

Mary:

Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl

Announcements:
T-Claps (Recognition):
Prayer:

All unspoken prayers

Thunder Cinco de Mayo Mini Murph

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FNGs: Nope
Warm Up: 50 SSH
The Workout:

1/2 Mile Indian Run

50 incline pull-ups, 100 Merkins, 150 squats

Tennis court abs
Halo 30 sec Cw/Ccw
Senor frog lbcs
Rotating piston
Pickle pounders

2 rounds of 10 count – BTTW, Preachers chair

Mary:  PAX choice stretching
Announcements:  JOCO Iliad, 2nd F bed build and HSPD 5K check slack/FB
T-Claps (Recognition):  all Pax for adding some running to Thunder
Prayer:  all injured Pax- Wiggly and ShamWow.  Praise to Gump’s recovery

1st Monday Ultimate x2

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33 Pax showed up for Ultimate under the Ting lights.  2 FNGs and several Kotters.

FNGs:

Mike Synnott; Olaf (Curling with Dauber, Ice, Frozen, Elsa!?!, Olaf!)

MJ Salamanca; Beer Pressure (Macho Nacho’s neighbor, Shredder EHed after a couple beers, Peer Pressure, Beer Pressure).

Warm Up:

Light mix of SSH, Good Mornings, HBs, IWs, SFAC, and Squated Morrocan Night Clubs.

The Workout:

Pax counted off by 4 and split into two teams.  1s and 2s on field 1 and 3s and 4s on field 2 for F3 style Ultimate Frisbee.  Every time the frisbee dropped Pax knocked out an exercise; merkins, burpees, squats, star jumps.  The scoring team called out the penalty exercise, which both teams partook.

Mary:

A couple more Good Mornings to stretch us out.

Announcements: 2nd F Panera, May Challange, Bed Builds.

T-Claps (Recognition): Lots of EC this morning & several Kotters (welcome back).

Prayer: Injured and sick Pax, our country, Pax leadership in the community, and a selfish request from YHC for God to fix the media!

The elusive albino deer

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FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers  + a 2.0 took off for a 3 mile route and some weight based walking.  23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson.  A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer.  Now the real question must be answered…what’s Vasoline searching for now?  An albino racoon, possum, beaver?  Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter.  Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Where’s Martini’s Cell Phone?

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FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles.  17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt.  The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months.  The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11.  See slack and/or LED for details.  F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.

Cletus 3/19/21 My Weinke Got Wet!

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PAX:  Abe, 187, Cancun, Katniss

FNGs: Nope
Warm Up: 20 SSH, 15 Imperial Walkers, 15 Hillbillies, 15 Good mornings, 15 Daisy Pickers, 15 SSH
The Workout:

Dear F3,

YHC never thought it would happen to him…

The alarm went off and it was time to head to Cletus.  YHC had stayed up late planning the workout and struggled to shake out the cobwebs.  YHC arrived just in time and found Cancun, Abe, and 187 ready to get their Friday started on this wet and dreary morning.  While starting off with a the normal warm-up, we were blinded by headlights of an arriving vehicle.  YHC was ready to dish out the customary burpees.  But it wasn’t a late arriving PAX that emerged from the white Mercedes, it was more like something that you would see on a Hollywood red carpet.  The first person to emerge was a stunning tall and thin red head that had incredible legs and …pecs.  Wow, YHC thought, what a nice surprise this Friday morning.  Then a brunette emerged and I kid you not, she was as smoking as the ginger.  What’s next?  Oh come on,  yes the bombshell blonde!  And like that wasn’t enough there was a forth!  The fourth lady, well to paint the picture best, I would have to say she looked strikingly like Lipstick’s M.

It was at this point YHC realized he was gawking and had unintentionally stopped the workout.  YHC looked around and to no surprise, he wasn’t alone,  no one seemed to have noticed the excessive break in action.  YHC pulled out his weinke as he couldn’t remember what was planned next.  YHC couldn’t read what was on the page as he became aware all the ladies were looking over at him and whispering amongst themselves.  YHC was a little embarrassed and assumed they were talking about the size of the weinke he pulled out.  YHC had used a whole piece of paper for it.  Then a moment of clarity, why leave the area right now!  So audible called and headed to the tennis courts where the view was extremely nice this morning.  Oh, did YHC forget to mention that all of them were dressed fully in white, head to toe?  That’s right, skin tight white athletic shirts and yoga pants.

Not that anyone cared, but we did sort of an ab tabata.  1 min for each of 3 exercises, 30 sec break, 3 more exercises .  Figure 8’s (30 sec CW/CCW), Windshield Wipers, Rotating piston, 30 sec Break, Starfish crunch, Plank Tucks, Upper Circle Crunch (30 sec CW/CCW).  Form was questionable for these due to the YHC poor demonstrations of this new stolen material and the fact that the dream team had mossed over to the concession shelter directly in front of us.  It seemed intentional as they proceeded with a plethora of stretches while shifting position in a CW circular rotation that gave each specimen a turn in the direct line of sight.  The performance delighted the eyes and induced shameful thoughts.  After their warmup they headed off towards the picnic shelter and each provided us a courteous hello and tease full wave as they passed by.

So what did we do?  That’s right, we headed to the picnic shelter.  Pax divided up into 2 groups.  Group 1 BTTW, Group 2 Erkin twists, Switch, Group 1 People’s chair, Group 2 Dips.  Rinse an repeat 3X.  YHC knows you don’t care!  What happened to the dream team?  Well they were doing laps around the soccer fields.  Did YHC mention it was raining and cold?  That the dream team was all in white?  It wasn’t a hard rain, but it wasn’t a mist either and apparently the dream team “don’t do bra’s”.  So after we finished up at the picnic shelter, it was time for the chase!

We headed to the track around the soccer fields and performed a 4 corner stack OYO .  10 Burpees, 15 Merkins, 20 Monkey Humpers, 25 Sumo Squats.  It was a slow start by the PAX and YHC thought he was neglecting his duties as a Q (due to the 4 fine distractions) and would need to encourage the PAX.  It was about this time that the dream team lapped us…no encouragement needed.  It was like the PAX were shot out of a cannon and off to the races.  We ran along side most of the dream team to the next corner.  These ladies were fast with those long legs and there was some good flirtatious mumblechatter along the way.  When we got to the next corner, the PAX banged out exercises like mad men and sprinted to catch up to the wet shirts ahead.  YHC thinks we were headed to the 3rd corner when we realized 187 was falling behind.  Apparently, the dream team member that looked like Lipstick’s M was their weak link.  We told the ladies how we circle back to pick up the 6 in F3 and they said in unison with pouty lips “that is so sweet” and they headed back with us.  We found 187 and their 6 mubblechattering it up!  Those two were really hitting it off like they had known each other forever.  We finished up the 4 corner stack and headed to Mary while the dream team headed back to the concession shelter for their own version of Mary.

Mary:  WHAT?  Come on… WE SHOWED OFF OUR PICKLE POUNDERS and they were clapping and hollering like a bunch of drunk Irish men!!!  Followed up by some shoulder taps just to show we had more left.  A few stretches and called it a day.

It was about this time that YHC snooze alarm went off…it was all a dream.  YHC headed to Cletus and to my surprise it went identical to my dream.  Well except there was no dream team and 187 wasn’t the 6, might have been the other way around!!!

Announcements:  Saturday HSPD Blood Drive, LAR next Saturday
T-Claps (Recognition):  Abe, Cancun, and 187 for coming out on this dreary day
Prayer:  Pickachu’s M’s back issues and test results

Why Would 21 PAX Post for a Wednesday Run? Must Be the Sprints!

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Was looking forward to Q’ing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that I’d map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.

Must Be the Warm Up! Multiple PAX EC’d already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many EC’ers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.

Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!

Must Be the Workout! This “one hour” run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you haven’t seen in a while, and finally, the shenanigans—ask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.

Must Be the Mary! No, actually it couldn’t be, there was no Mary
Must Be the COT!

Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family

Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, that’s not what happened… But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.

What happens at the John, stays at the John

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We had a surprise visit by HS finest this morning. Not sure what the commotion was all about, could have been an arms dealer, could have been speeding…guess you should have came to the John to find out.

EC: Full House, Katniss, UTI, Vasoline

FNGs: None

The Workout:

Head out of Ting > Right on Main > Right on Earp > Cemetery Hill 2X > Right on Avent Ferry > Right on Ballentine > out to 55 > Back to Main Street > Left on Main > Back to Ting

 

 

 

 

 

 

 

 

 

Mary: Ran out of time.

Announcements: Check Slack and FB

T-Claps (Recognition): Everyone for picking up the six.

Prayer: Cupid on his job interview, Full House on his new lead, my Mom who recently received her vaccine.

Felt good to be back in the gloom and very thankful for this group of HIM.

YHC took us out. Thank you for the opportunity to lead.

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Man I love some old-school NES

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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.