Posts

You Show Up and So Do I…

/in /QIC:
PAX: , , , , , , , , , , , ,

Remember those episodes of Mr. Rodgers we used to watch as kids? They had a magic word with every episode. Later through mainstream TV in the 80’s and 90’s, shows like Saturday Night Live and Nike commercials featured Eddie Murphy and the “Admiral” David Robinson, providing parodies like Mr. Robinson’s neighborhood, where each provided comedic satire mimicking Fred Rodger’s word of the day. Well, Southwake….Today’s word of the day on this Sunday was…Ready?….ACCOUNTABILITY.

Full disclosure in this backblast in an effort to be completely transparent with PAX who continue to inspire me on a daily basis. YHC put up the pre-blast yesterday afternoon advertising a 5mi EC with a 6mi Main Event. The alarm was set for a 4:20am rise. Hit snooze twice.. Something about those 18 minutes, made YHC feel a false sense of security, knowing that I had enough time to make it to Womble in time to plant the flag and get PAX started for this morning’s run(s). As YHC finally woke, the back wasn’t feeling right. Same feeling from the week before. Surely PAX would understand if I ‘mailed it in’ this morning and decided to stretch instead of running EC. Last week I got a mile in and had Maybelline lead PAX on the designed route. In retrospect, stretching was the logical option, but after reading Aquaman’s FB post on discomfort this week, I should have planned better and ultimately would have been fine continuing on the route.

Arrived late to EC- about 4minutes. As I drove down Stinson across that set of speed bumps I know all too well from Cletus and Ivan EC, I had convinced myself that I’d plant the flag and tell LED and H1N1 that I just didn’t have it this morning.  They were the only PAX with an HC and a planned route that started at 5am heading into this morning. I had convinced myself that I would save it for the main event and even had a line…”You guys go ahead on your route. I’ll stay back and stretch and prepare for the PAX at 6am.” As I made the right into the Womble lot, I see the light up vests and headlamps. “Damn it, Mookie…If you can’t Q it, don’t do it.” And with that gentle reminder, YHC mumbled, “If you are showing up, so am I..suck it up” and pulled into the parking space next to LED’s truck. No more excuses… These guys were now waiting on YHC. It wasn’t just H1N1 and LED. We had Pikachu, Bernie, and Cupid, making a 6 pack for this morning’s EC run.

Asked LED if he had a route. He and H1N1 were doing the escape route to Ting for around 7-8 miles. Perfect. The remaining 4 would follow and circle back when we got to the Paradise City EC neighborhood. I think the last time I saw LED and H1N1 all morning was in that parking lot. Those dudes exited Stinson with a purpose and as we reached Jones onto Veteran’s Park, those light up vests faded to black. Cupid, Bernie, and Pikachu kept YHC honest. As I sat back in a comfortable 9:10 pace, I could still see them and knew if I kept them in sight, I’d be holding my own on the run. As we made our way out of Veteran’s, YHC lost them them on the ‘Boardwalk’ into the PC neighborhood. Light up vests then proceeded back toward YHC and at that point knew they reached the turn.

Made it back on the ‘Boardwalk’ and on to Veterans. Pikachu called an audible and indicated that we could bypass Veteran’s and venture toward Holly Springs Road by way of Rhamkatte Village. Also determined at that juncture to ride on the left side of Pikachu instead of behind, while also picking up the pace to be in front. Something was brewing inside of Pikachu and had enough wits to be above the fray instead of below…At that point, YHC’s back issues from earlier subsided. Guess its a part of getting older and just takes longer to warm up. Made our way through Rhamkatte and onto Holly Springs Road. Asked for a route confirmation… Do we go straight down Bass Lake to Stinson or do we get back to Womble via Holly Springs Road-Raleigh, Grigsby-Stinson?….

Neither. We ended up going Bass Lake to Earp, Left on Raleigh and then Grigsby and onto Stinson. All EC PAX arrived back to the lot and were greeted by an AGS regular- Master Shake. While YHC switched out Hokas, Pikachu made a pit stop, Cupid did some stretching, Bernie adjusted his earbuds.

And….then here it is.. just what in the hell is going on here at AGS?  In rolls DoubleD, followed by 187, Lipstick, SkidMark, Pablo, and an FNG UTI headlocked at Dunkin Donuts after the Saturday Dad’s Workout. Second FNG in 4 weeks at AGS.. Honestly, only in F3-Southwake do we see FNG’s showing up to first workouts getting 6 miles, having only run 3mi ever as their longest run prior. What’s even more impressive is that they keep showing up after and in impressive fashion.. Look at Master Shake- think he is on 4 straight weeks of AGS.

Walked over to greet Skidmark and mistakenly asked if he was ‘Getting 10mi this morning.’ His standard was vastly different than YHC’s standard this morning as he replied with a, “No Mook, I’m getting 18.” Yeah- note to self, next time YHC asks how many miles Skidmark, 187, Bernie, Pikachu, Lipstick, and Cupid are getting on a weekend day, just take the number YHC has in mind and multiple by 2….or in Pikachu’s case..muliple by 3. Good Lord, Pikachu…31 miles at 8:40 pace? Seriously? #Respect

6:00am hit and we were off with the following workout.

FNGs: Welcome, Juul!

Warm Up: Light jog around the tennis court lot. Circled up for Imperial Walkers X12, Hillbillies X12, Good Morning’s X12, Fazio Arms 12F\12B, Prison Squats X12, One extra Prison Squat with a hold for Morocan Night Clubs. One final squat hold to explain the route.

The Workout: Bernie and the additional gazelles (Skidmark, Cupid, 187, Lipstick, and Pikachu) had a planned 18 mi run, which would take them down and up Stinson, with a right onto Bass Lake, Left on Salem Ridge, Left on Linksland, and down Holly Springs onto Starbucks and the U-Turn route. YHC decided to change this morning’s planned route to mirror the first 3-4 miles of Bernie’s route so that PAX could run together for part of the way. The only exception to this morning’s 6 mi route was a slight detour within Rhamkatte for a lap and then back onto Holly Springs Road to Raleigh, Grigsby, and Stinson to the lot. Kudos to Pablo and DoubleD for picking up the six throughout the 6mi route.

Mary: Stretches OYO after the run.
Announcements: F3- Family Cookout next weekend. Sign up sheet on FB and Slack.
T-Claps (Recognition): All PAX getting quality miles this morning 6-18-31 mile distances. Also to Redenbacher, Full House, and UTI for completing a preview 1/2 marathon this morning. Also T-claps to FNG-Juul on his first workout and Master Shake for making AGS a ‘thang’ this past month.

Prayer: COT was conducted before the Main Event. Continued prayers for Pikachu’s friend, Josh whose grandmother passed last week. Continued prayers for Bernie and his family. YHC took us out.

Men- Listen up. I want you all to know that every one of you, those I’ve come to know well these past 2 years and those I’ve met a few times in the gloom..Whether you know it or not, you all continue to inspire YHC. Truth be told, I had no desire to run and workout this morning and is sometimes true from week to week. In fact, as stated earlier in this backblast, I am sometimes totally reserved to ‘mail it in.’ The power of ‘showing up’ is a real thing. It’s one thing to ‘show up,’ but it’s not just a matter of ‘showing up,’ its a matter of ‘showing up’ with intent. Every one of you showed up with the intent to make each other better this morning and every morning I make my way out of the fartsack and into the gloom. It’s what I enjoy most about morning’s in the gloom. You are the first faces I see, and the one’s YHC knows will be there in those times of discomfort (including rounds of DoubleD inspired Coyote Ugly’s) whether its in the gloom or in life. The Richmond Marathon and Holly Springs Half are just around the corner…. After what YHC witnessed this morning, there is no question…F3 Southwake is ‘Showing Up.’ Always an honor to lead on Sundays and looking forward to many more in the upcoming months.

Decisions…Decisions..

/in /QIC:
PAX: , , , , , , , , , , , ,

For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.

For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”

Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.

As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.

At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.

6am hits and started off with the following warm-up

Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.

As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:

For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.

Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month.  Great work by all this morning!

Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.

Final week of IPC

/in /QIC:
PAX: , , , , , , , ,

FNGs:None but 3 pax came out to check out the IPC challenge.  A little miscommunication on starting time but we got a full 45 minutes of work out in.
Warm Up:Individual stretch
The Workout:IPC week 4

3 rounds for time

100 reps of either merkins or squats

100 meter run with coupon

100 reps of either Bonnie Blair’s or kettle bell swing

100 meter run with coupon

100 reps of either squat thrust with block or walking lunges

100 meter run with coupon

Mary: a couple leg stretches
Announcements: picnic oct 12th
T-Claps (Recognition):
Prayer: unspoken.

He Called You “Sir”!!!!!!

/in , /QIC:
PAX: , , , , , , , , , , , , , , , , ,

PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

A Tale of Two Runs..

/in /QIC:
PAX: , , , , , , , , , , ,

Here it is, Fellas… It’s late September. Temps are starting to drop in the morning. The leaves are starting to change. Holly Springs Half Marathon is 9 weeks away… Over these next 9 weeks, decisions are being made. Maybe you are not signed up yet. Maybe you are signed up, but you haven’t yet fully committed to the training, or maybe you are thinking about it, but the longest you have ever run is a 5k or 10k.  Maybe you have signed up and you are know starting to really focus on the training regiment. Whatever your situation may be, there is always a certainty in SouthWake at this critical juncture in the calendar….Accountability.

If you are on the fence about doing the 1/2 or even starting your training, my advice is to ‘just show up.’ Put your stamp on it. Sign up\Show up. Make it official. Lock it in. Put the date on the calendar. You want to know why? Here it is…. There are guys in your F3 brotherhood that want to see you complete this thing you didn’t think possible. They want to see you succeed. They want to see you hit that goal time, and in the end, they want you to experience this Holly Springs signature event together with them.

For that reason, this is the one event that is on YHC’s calendar every year since starting F3. Its on the calendar. It’s on there the day the following year’s race goes on sale, and stays there for the entire year as a constant reminder of an agreement you make with yourself. This is the time of year where mileage continues to increase, a seamless transition for those fresh off of BRR, but for those that didn’t participate in BRR, a time to focus.

Last week’s AGS run focused on the escape route out of Womble. This week’s would focus on the Bass Lake entry route from the new greenway. YHC’s pre-blast provided 3 options for this morning’s run. A 5:05am 5mi EC, a 6am 6mi Main Event Lake Run, and a Rucking option, for those with a ‘Breathtaker’ to soak in this morning’s sunrise.

YHC rolled in at 5am and was quickly greeted by LED, Fonzie, and UTI, who were ready to roll. Planted flag and gave out 2 options. The ‘escape route’ through Jones Park and Veterans or the Rhamkatte\Holly Springs\Linksland\Salem Ridge\Bass Lake Hill route. LED and Fonzie leaned toward the less hilly option. 5:05am hit and we were off.

Proceeded out of Stinson and then onto Raleigh St. as we made our way onto Jones and Veterans. YHC was the six during these 5mi as LED, Fonzie, and UTI were taking full advantage of the weather change, running at a brisk pace. Great work by all PAX picking up the six several times during the run. As we made the final push back to Womble, YHC started to see some cars cycling in to Womble.

As we made it back to the parking lot, YHC sees Master Shake rolling in.This guy is on fire this week, selecting mostly run-centric AO’s- AGS, PC, and R4TJ. Not too shabby for a guy who’s longest distance was a 5k before joining F3 a week ago.

In the near distance, the Cupid mobile sat unoccupied. Forceps next comes rolling in, followed by Nemo, who has effectively EH’d cotter, Bullwinkle, who had just pulled in. Bobby Dall, then Full House. Yep… even an Oboe appearance.

A dozen PAX, not a 1/2 dozen… A Full Dozen, who were all treated to a great run, amazing sunrise, and quality fellowship. 6am hit and we were off with the following warm up.

Warm Up: Light jog around the lot. Circle up for SSH X12, Imperial Walkers X12, Hillbillies X12, Prison Squats X12, Good Mornings X12 IC, Fazio Arms 10F\10B, Standing Frankensteins X12 IC. Squat Hold while YHC explained the route.
The Workout: Standard Half Marathon Greenway, Bass Lake (counterclockwise), Sugg Farm exit to Womble.
Mary: COT conducted before Main Event run to include LED and Fonzie, who had just finished up their 5mi earlier with YHC and UTI.
Announcements: F3 Family Cookout. UTI has BreathTaker. Encourage PAX to bid to ‘Bring the Pain to Crain’ and determine where he posts with Breathtaker this week.
T-Claps (Recognition): Cowboy and Forceps for donating and getting UTI to post as AGS. UTI for a strong 5mi EC run and follow up Ruck this morning. All PAX getting it down this morning and holding each other accountable throughout the run.
Prayer: Prayers for Shredder and his family. Continued prayers for Bernie and his family. All PAX on IR and those returning back to the gloom for continued health. YHC took us out\’in’ before the run.

IPC week 3

/in /QIC:
PAX: , , , , , , ,

8 pax showed up for IPC week 3 1 for EC

FNGs: none
Warm Up:OYO
The Workout:

10 pullups

15 burpees over coupon

20 coupon curls

           25 coupon squat thrusts

30 reverse crunches

rinse and repeat for as many rounds as possible for 43 min.

Mary:none
Announcements: oct 12 F3 outing.  New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues

IPC Week 2

/in , /QIC:
PAX: , , ,

4 pax at Possum trot for week 2 IPC beat down.  Good luck and nice work to the others at the 9/11 stair climb.  I feel both groups were pushing through the pain and exhaustion to get through the workout in remembrance of the hero’s that day. Great job guys!!!

FNGs:none
Warm Up: OYO due to time constraints
The Workout:

4 rounds with 1600m, 1200m,800m,400m after each set. All exercises with cinder blocks

10- man makers

20-overhead press

30-kB swings

40- goblet squats

50-incline merkins

Announcements: hsh, sept 29th police run
T-Claps (Recognition):BRR guys At morning workouts after long weekend.
Prayer: Duane burgers wife and situation. Crab legs,

Great Day for a Run

/in /QIC:
PAX: , , , , , , , , ,

Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout:  standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify :joy:

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out

Dorian are you here yet?

/in /QIC:
PAX: , , , , , , , , , , ,

YHC (H1N1) arrived early to Kenny’s Grave for a little extra EC before the Hurricane Party got started.  Pulling into the parking lot, YHC saw Cupid was already parked but nowhere to be found – must be out getting in some extra mileage (6+ to be exact).  BS, LED, and Fonzie rolled in ready to go followed by Martini – Cupid was soon sighted coming back in and then the PAX headed out for 3 miles for pre-party festivities.  PAX returned from EC to see some additional party goers had arrived and quickly learned that Norm also completed some EC starting at 0505.

0530 arrived, time to get this Hurricane Party started!  12 Pax showed up but we were missing the guest of honor – Hurricane Dorian was delayed and had not arrived – no matter the Pax proceeded on.  Based on yesterday’s forecast for rain, YHC had planned for a shelter workout so a mini audible was called and the workout was performed in the parking lot under the clouds.

Warm Up: Pax took a lap around the parking lot mixing in butt kickers, high knees, and high skips.  YHC explained that reps from today’s exercises will be exaggerated and slow just like Dorian and conducted in multiple of 5s since at one point Dorian was a CAT 5 storm.

Good mornings x 5 IC; IW and HB x 5 IC; arm stretching

The Workout: Spelled out Dorian

D – Dan Taylors, 1 squat:4 lunges (alt. legs) for 5 rounds (multiplying the ratio by 2 each round)

O – One Calls, 8 count merkin for 5 rounds.  Each count held in place for 5 seconds. 1 – down just above the ground; 2 – hand release; 3 – up; 4 – Floyd Merriweather right punch; 5 – right arm down; 6 – Floyd Merriweather left punch; 7 – left arm down; 8 full plank

R – Rochanburpees, partner up from some rock, paper, and scissors.  Loser does 2 burpees while winner does 2 merkins.  If tie, both partners do merkins.  Play 5 rounds doubling the count each time.

I – Imperial Squat Walker – performed 5 rounds IC. 1 – squat; 2 – right knee to opposite elbow; 3 – squat; 4 – left knee to opposite elbow

A – ATM, perform 5 rounds of the following: 5 alternating shoulders, 5 tempo merkins, and 5 fast merkins

N – Not so Lazy Boys – start on your six with legs extended. Cross arms and grab sides.  Slowly lean back as far as possible without legs coming up.  Hold 5 seconds, rotate right and hold 5 seconds, return middle and hold 5 seconds, and rotate left and hold 5 seconds

Finished a little early so we heading to the snack shack for Peoples Chair with mini seal claps x 25 IC

Mary: Pax went around the horn calling out a variety of exercises delivered in multiples of 5
Announcements: see Facebook and Slack
T-Claps (Recognition): Half of the Pax in attendance also completed EC; Cupid for 10 miles EC
Prayer: FedEx unspoken; BS shoulders; impact of Hurricane Dorian

Ultimate at….Sugg!

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb

I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.