Lawn Dart – Page 2 – F3 South Wake

Rolling 14 Deep Through Holly Springs

January 31, 2021/in U Turn /QIC: Vasoline
PAX: Alpine, B-I-N-G-O, Cupid, Dawgpound, Dumbo, Emeril, Laettner, Lawn Dart, Martini, McNugget, Pikachu, U.T.I, Vasoline, Yogurt

I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am. I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather. There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187). For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F. Man did we own those streets rolling 14 deep through Holly Springs.

FNGs: none today

Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins

The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.

Mary: no time today

Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm

T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME

Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt. Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row

Evolution of Man Race… Sort of…

January 25, 2021/in AO Post /QIC: Snap
PAX: Bondo, Dumbo, Emeril, Full House, Lawn Dart, Lipstick, Pikachu, Skidmark, Snap, U.T.I

PAX: Lawn Dart, Bondo, Pikachu, Skidmark, UTI, Emeril, Full House, Dumbo, Lipstick, Snap
Warm Up: Mosey around the lower parking lot and head to the basketball courts for SSH, hillbillies, windmills, daisy pickers, Fazio, Frankensteins, and goofballs
The Workout:

Broke into teams and did two laps of modified scout runs. Scout sprinted as far as he wanted and dropped down to do mountain climbers until the rest of the group caught up.

Did the evolution of human race in the lower parking lot. Did an exercise from one row of parking space to the next. The exercises were bear crawls, duck walks, lunges, hops, and run to the end. As soon as you got to one end, a team member repeated the set of exercises coming back. It was harder than I though it would be so the focus for most seemed to be just getting through it more than competing for speed. It took longer than expected so the planned punishment for the losers never happened.

Instead, we finished the workout with 4 corners. At each corner, we started the exercise and waited for the 6 to be in before doing another 10-count. Exercises included balls to the wall, wall sit, and dips.

Mary: Emeril didn’t want to get wet so we did plank exercises until the bell: shoulder taps, one arm holds, mountain climbers, and nipplers.
Announcements: Something about upcoming Q’s?
Prayer: Lipstick’s aunt passed away over the weekend, prayers for the whole family

Dumbo the new Quiver

November 3, 2020/in Captain Caveman!! /QIC: Emeril
PAX: Buford, Chaps, Dawgpound, Dumbo, Emeril, Gamecock, Lawn Dart, Lipstick, M4L, Motown, Pablo, Pikachu, Pumpkin Spice

FNGs: None
Warm Up: Bounce, Jog, Bounce some more, Jog, Active Stretching
The Workout: Lots of chatter this morning. Felt like CarPex. So we did some burpees to quiet the PAX. Into the workout.

4 rounds, 5 exercises, 40 seconds on/20 seconds off.

Clean Series
Z-Press
Waterfall Pullover
Switch Squats
Bow Draw

Last round instead of the 20 second break between sets we did burpees.
Typically Quiver is pretty chatty at the Caveman workout. With Quiver a no show Dumbo took it upon himself to chat away. The PAX did burpees during stretching, cool down, Mary as penance for his sins.

Mary: Bunch of steel mace exercises and then 6 minute abs
Announcements: HSHM, Kettlebell challenge in Dec.
T-Claps (Recognition): TClaps to MoTown for doing his first workout yesterday and then coming today (from Apex) for EC + ME. TClaps to M4L for sheparding him.
Prayer: Tracy, Ann Marie, Noahs Ark

Bowling @ R4TJ

October 14, 2020/in Running 4 the John /QIC: UTI
PAX: Cupid, Fonzie, Full House, Katniss, Lawn Dart, LED, McNugget, Pablo, Skidmark, UTI, Vasoline, WebEx

EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC

FNGs: Nope

Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street. Picked up the 6 and continued on.

The Workout: A new route was designed by YHC the night before. It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…

I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face. Do you see it? “The Bowler”

5.436 miles were charted to create the familiar shape. Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run. As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting. We circled up and did some stretching. Mid stretching session, Pablo excused himself to seek some relief. Running 4 the John indeed!

Mary: She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”

We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out. When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together. Kinda like when you pay for an hour of bowling and finish early. You might not have time for another game but you might as well stick around and throw some extras. Trickshots, practice, goof off. Great mumblechatter as we finished up a few more frames.

Announcements:

Mama’s House Ruck and/or donation ($20) for Thanksgiving meals – See Sprinkler
HS Food Cupboard Work this weekend – See Dumbo
Lights at Ting Park available the 1st Monday of every month – Dauber and Skidmark will lead with the Town
Shirt Orders – See Skidmark OR Join #SouthWakeGear on Slack

T-Claps (Recognition):

Amazing work by all today picking up the 6 – special shout out to LED and Fonzie, I felt like I saw them picking up more often than most.

Prayer:

4 year old lost to a recent automobile accident – GOFundMe for support
Gump, his 2.0, Lipsync, and Gigawatt – We hear they are a bit sore but have been spotted out and about.
Continued oversight and support for a world in pain. (Covid, Mential Health, Finances)
Thanks for the blessings and good in the world that we continue to recieve.

Dodgeball fundamentals, Dodge, Duck, Dip, Dive and Dodge

October 13, 2020/in Purple Cobra /QIC: Full House
PAX: 187, Bobby Dall, Full House, Lawn Dart, Oboe, POTS, UTI, Walter White

Patches O’Houlihan demonstrated the fundamentals of dodgeball this morning, Dodge, Duck, Dip, Dive and Dodge.

FNGs: none, but welcome back to Walter White
Warm Up: Old school lap around the Hairy Peter then to good mornings, SSH, Sir Fazio Arm Circles front and back, seal claps, over head claps, Moroccan night clubs, standard merkins got us warmed up.
The Workout: PAX started near cars with “Dodge” 10X ice skaters IC, then ran behind the Peter stopped by the rock pile for “Duck” 20x squats IC, mosy to the guard rail for some “Dips” and yes literally dips, 20X IC, head up to Sunset Lake road and all the way down the sidewalk to the HS/Sunset Lake intersection for “Dive” 10X merkins which turned into 10X more merkins and 10X wide grip merkins while waiting for the six. Finish our first and only lap with “Dodge” 20x monkey humpers IC. Mosy to the rock pile for some curls for the girls, overhead press and triceps extension, second set overhead press and curls for the girls. Headed over to Emeril’s favorite hill for a group sprint up, mosy back for Mary.
Mary: 20x LBC IC, American Hammer 20x IC, homer to marge 10x, low slow flutter 10x, pickle pounders 10x, 10x diamond merkins….have a nice day
Announcements: sign up for help Saturday at HSFC, Mamma’s House Ruck and donation for Thanksgiving
T-Claps (Recognition): Welcome back Walter White, great work today!
Prayers: unspoken, Q took us out

The boot doesn’t disappoint

September 26, 2020/in U Turn /QIC: Full House
PAX: Abe, Fanny Pack, Full House, Lawn Dart, Martini, Nemo, Norm, Oboe, Vasoline

U-turn featured a new route this Saturday…9 PAX showed up to brave the gloom, after a short warm up, all set out on a little over 5 mile jaunt.

All easily navigated 55, then onto Ting park for a steady climb up business 55. A right turn through downtown and a trip down Library Hill was a welcome change. A little route shake up every now and then is a good thing, all PAX enjoyed the change. Mary consisted of some light stretching and then 2ndF.

Announcements: Dahmer TED talk

Prayers: Crab Legs, Moby’s Dad, Skid’s dog and recovery

Better be more creative next time if you don’t like Crossway

September 23, 2020/in AO Post, Running 4 the John /QIC: Dumbo
PAX: Cupid, Dawgpound, Dumbo, Emeril, Full House, Lawn Dart, McNugget, Pikachu, Redenbacher, UTI

FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family

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