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Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Humid Morning for a Run

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FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3.  These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part.  The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself).  This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship.  Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions.  Please consider getting soap, shaving cream, etc. and providing to Emeril this week.  Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

We ran Crossways

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FNGs: Nope
Warm Up:

Some mumble chatter and frankenstiens

The Workout:

See Title

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Those dealing with addiction

A Woman’s Dream

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YHC celebrated his 3 year anniversary with a modified version of the 1776 workout. My first workout was a convergence in Carpex for the 1776 and I split the workout with a friend. I’ve made it a point to Q this workout the past few years with some slight mods. This year proved no different and maybe the hardest yet.

Group started with an Indian run for about the first 5 miles. Lots of looks from people out walking. Best comment goes to a group a women running. we shirtless pax doing hillbillies is apparently a woman’s dream. Wait til they see our pickle pounders.

FNGs: none
Warm Up: Pledge of Allegiance
The Workout: 7.4 mile run with the following exercises done to 100 reps. We would run and stop and do 2 exercises to 50 and then run again.

Imperial Walkers, Plank Jacks, Rock curls, squats, LBCs, overhead claps, side straddle hops, lunges, star jumps, American hammers,, mountain climbers, hillbillies, merkins, stepups, rock row, WWII, Moroccan nightclubs

Mary: 76 Burpees
Announcements: bass lake mulch sign up
T-Claps (Recognition): all that completed
Prayer: fumunga’s friend, our country

10 seconds to spare

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YHC was pretty excited to be returning to the gloom with his fellow brothers after 3 months of quarantine.  I wasn’t looking forward to the early wake-up call, hence I showed up at 5:29 and 50 seconds.  However, we started on time!

FNGs: I would have been in trouble if we did, considering there was no time for a pre-claimer.
Warm Up: Couple Loops around Ting with stopping points for SSH x25, IW/HB x10, Mountain Climbers x15
The Workout: Coach wasn’t happy with the performance over the last 3 months and called for 30 minutes of Suicides.  We started on Court 1 and did our first set of suicides with 5 merkins at the start line each time. Coach was displeased with the lack of hands touching the white lines and called for a second set of suicides with 5 merkins.  Coach was happy with that round and took us out of Court 1. On the way out a friendly Pokemon noticed our direction was towards Court 2 and said “It would be cruel if we go to the next court and do the same thing”.  Pokemon must have known the Coach to well and called it out! Court 2 we switched it up and did the suicides with 5 burpees. Coach wasn’t happy with the amount of time it took and called for a second set with Turkish Get Ups. Still not happy with the time, he called for a fast round of only suicides.  We left Court 2 and headed for Court 3, cause why not?  Court 3 only had 2 tennis courts, so we had to step it up a notch. Suicides had to be completed in less than 90 seconds. The first one was so close, at 92 seconds. The next one was an all out by the Pax. Coach was so proud of his men, he told them we could do a cool down lap around ting at an 8:30 pace
Mary: Yoga
Announcements: F3 Dad’s Camp is happening, Rune
T-Claps (Recognition): PAX putting in some serious miles last week! We had a lot of weekly distance PR’s!
Prayer: Draper’s Father, Wallaby, Pablo/Particle Board/Rainmaker & Martini’s Families who lost their Mother’s this past week

Fogging morning miles

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Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

Standard U-Turn with Minimal Kisses and Hugs

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FNGs: Not Today
Warm Up: Various stretching called out by the Q and some wanna be Q’s, as YHC was stalling with the staggered departures 🙂
The Workout: Standard U-Turn
Mary: Stretching during announcements
Announcements: F3 Wilmington Race is a go. Check the webs and signup on google sheet.
T-Claps (Recognition): 28 men for still hitting the pavement hard with all that is going on.  It’s been a rough week for the world, a lot of disruption in our daily life and races cancelled. This is the time we need each other the most. The strong friendships are what will get us through this and make an impact on community where we can.
Prayer: All effected by Covid-19, Moby’s Father back in hospital, Aqua’s Father in-law, Katniss Co-worker/Long time friend passed, Crablegs.

 

Fast moving PVC

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Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Merica, where Democracy rules

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FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.