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4 sit on the thrown but only one takes the crown

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EC: Dawgpound, Dumbo*, Emeril, Lipstick*, Pablo*, Skidmark, UTI

* Lipstick never made it out of the parking lot but instead headed to try his seat on the throne. Pablo made it about 200 yards before he left for his turn to sit on the throne. YHC made it all the way across the street and to the top of the hill before turning back to take his seat on the throne. Lipstick did complete a full EC route and due to his shortened time, he took the EC route crown from 187. I did hear some mumble chatter during 2nd F at Panera Bread that this could be what we need to get 187 out of Planet Fitness and back into the gloom. Only time will tell.

All in – 4 traditional ECs, 1 crown inspired by a seat on the throne, 1 abbreviated EC and 1 PAX never made it out of the chitter! You know it’s going to be an epic day at this point! I’m unaware of there ever being a morning with this much activity in the trailer. Maybe this is why the grass is so green at Paradise City.

FNGs: Not today!

Warm Up: GM x 10, SSH x 30

The Workout: Indian run to the corner for squats and Fazzio Arm circles. PAX were not happy with the time on the corner and the mumble chatter started. Better start moving cause I’ve had a ROUGH weekend and don’t need this in my life!

Indian run resumes all the way to the cul de sac past the green way. PAX are instructed we will run the hill doing 10 star jumps on the slick bridge at the bottom and 10 Carolina dry docks at the top. Everyone got at least 6 trips up and down. Indian run back to the parking lot at Ting with a stop at the light again for the dookie squat hold (in honor of our EC triumph and because its fun to do dumb stuff at intersections).

Upon arrival back at Ting we made a trip up the ramp and around the Ting loop with a stop at the guardrail for 30 dips.

Mary: Dawgpound led us in some Yoga while Slide Rule attempted to hold his chit together (literally). After COT Slide Rule made the days fourth trip to the throne before joining us at Panera for coffee.

Announcements: Check the interwebs.

T-Claps (Recognition): All the PAX who swallowed the DRP and posted today.

Prayer: Those with struggles.

YHC took us out. It was an honor to lead you guys and I’ll try to do better next time!

New Route to Crossways

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EC: Skidmark
FNGs: Nope
Warm Up:
Circled up for the following:
Side Straddle Hops
Frankenstein Kicks
Leg Swings
Good Mornings
The Workout:

Took the Paradise City EC route and when we got to the greenway we took it to Crossways. Ran Crossways and back. Then took the greenway back to the parking lot.

Mary:
Circle up for the following:
Hamstring stretch. Pulling you down by holding onto your calfs and pulling.
Runner Pose deep stretch. Keeping your back upright push into the stretch.

Announcements:

Run for Dede April 4th https://www.eventbrite.com/e/4th-annual-run-for-dee-dee-5k-registration-84539745655

T-Claps (Recognition):
Prayer:
Pikachu’s wife
Wiggly
Forceps and his family
Wallaby
Lipstick’s Sister

Wake Up Call

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EC: Emeril, Axe, Lipstick

FNGs: Not today

YHC took a stroll behind Teeter on his EC route and noticed a couple things. 1) 3 giant tires he could incorporate into his workout 2) The beer man sleeping in his van.
Warm Up: 10 Burpees since Daddy Em was late coming back from the little boys room in Teeter. Mosey to Porta Potty behind Teeter to enjoy the smell during our warm ups. SSH x50,IW x10, Hilbillies x10, Morocan Nightclubs x12, hold squat for FAC x10 Fwd/Rev, Overhead Claps x10
The Workout: Mosey over to the guardrail behind Jiffy for sets of Dips x10 regular, left leg up and right leg up, Erkin sets x10 regular & Diamond, Derkin sets x10 regular & Diamond. Mosey over to wall behind dry cleaner for sets of Peoples chair 10 count around, BTTW 4 count around Pax. We repeated guardrail/wall combo twice. This was our second encounter with the beer man, as he was sleeping behind the dry cleaner, which was a different location than YHC saw him during EC.  Next we mosey over to Goodwill for sets of Aligator Merkins across parking lot, Squat Jumps x10 and reverse crabwalk the parking lot back, Squat Jumps x10. We repeated this twice.  We continued to Mosey over to the tires YHC found behind the Chinese Restaurant for what would have been 3-way Patty Cake Merkins while 3rd wheel flipped tires a few times and rotate. However, a delivery truck had come and parked right in front of the tires spoiling YHC’s final event.  YHC quickly took us over to the trail to no where behind Teeter for the same 3-way but substituted 3rd wheel run out and back on the trail. YHC didn’t remember the trail was about .25/mile out and then back…The patty cake merkins got tiresome and we modified to patty cake squats when our arms gave out.  On our way to the trail we encountered the beer man for a third time, sleeping behind the Pizza shop now.  By the time we got back from the trail he was gone again.  I don’t think he was happy with us breaking up his morning cat naps….
Mary: Low Slow Flutter, American Hammers, Boat Canoes and Pickle Pounders with chill cut hold in between for about 2 minutes.
Announcements:  See the interwebs
T-Claps (Recognition): Java! Nice work since the new year. We can finally remove him from the milk carton.
Prayer: Wallaby, Wiggly/Father, Forceps/Leahy Family, Crablegs

Pre-Leap Day Leaps!

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14 PAX for Sheepdog on Friday 2-28-20

EC: Lipstick, 187, Pikachu, Shredder, YHC

FNGs: None
Warm Up: SSH, Goofballs, Frankensteins, Hillbillies, Imperial Walkers, Daisy Pickers, Good mornings
The Workout: PAX formed up and ran Black Snake style to front parking lot. After 10 plank jacks, the PAX paired up, and leap frogged from to one end of the parking lot. 10 Hurpees OYO and then leap frog back to starting point, with 10 plank jack break in the middle. Leaping frog style takes longer than you would think, so leaping was briefly put on hold as PAX Black Snaked to playground for the main event: Dora with one partner lapping the mini-track – 100 Dive Bombers, 200 Frog Crunches, 300 Jump Squats
Mary: Embrace the suck! Circle of PAX held horse riding pose for 3 minutes.
Announcements: Blue Ridge Relay teams are forming, looking at a 9 and 12 team to get filled, watch for slack updates. Memorial Service Saturday 12-2pm, 2F at Harvest Moon to follow workout.
T-Claps (Recognition): @Fanny Pack @Tetanus @Dovetail @Breach @Gump @Sprinkler @Beater @UTI @Farva @Pikachu @Lipstick @187 @Shredder
Prayer: Family for Forceps, Beater, Wiggly, Pikachu

Joe DiMaggio Dunks his Donuts!

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YHC was able to grab the Q from Banana Seat and allow him time to focus on gains vs leading the troop. YHC was watching his nightly Seinfeld reruns and came across the Joe Dimaggio episode. Kramer sees him in the coffee shop and notices he dunks his donuts in his coffee. To get Joe’s attention, he smacks the table and chirps a few times 🙂 Hence why I was chirping this morning for the Fartlek times! This was for the fellas with the knockoff Apple Watches that can’t preload the workouts in their watches.

Warm Up: Stretching on the track, 800m warmup
The Workout: Mono Fartlek  2×90, 4×60, 4×30, 4×15 with breaks in between for same amount of time. 1 Mile cooldown
Mary: Yoga
Announcements: Forceps son Jon Memorial this Saturday 12-2 at Hope. Casual attire, drop in when you can.  3rd F Survey
T-Claps (Recognition): Da Business- Proud of this guy coming out to the track! I know how much he loves running 🙂
Prayer: Leahy Family, Wiggly’s Father

Water Fountain in the Bathroom? No, but it smells like someone is dying in the Men’s room…

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FNGs: Welcome Fatback- Homicide Detective city of Raleigh, brought out by Rainmaker
Warm Up: Rainmaker was rolling in late with our FNG- PAX did SSH until they arrived and joined the circle. YHC then delivered the pre-workout FNG speech while we did SSH.  (about 4 minutes of SSH) Pax mosey to the top of Ting Park for IW x10 HB x10, Windmills x8, Mountain Climbers x25
The Workout: Pair up based on Speed. Pax went in opposite directions around park. Each time they met Double Merkin Burpees x10. We repeated this four total laps (2 Miles) Burpees were about every 1/4 mile.  Next we mosey to the bottom of Ting Ramp for Merkin Suicides. At each lamp post (12 total) 2 merkins at post and then 2 back at bottom of ramp. 48 total Merkins during suicides.
Mary: We were running short on time, so YHC sang Mary Had a Little Lamb while we did Suicides.  Yoga cool down during COT
Announcements: Tremendous work on coming together for our brother Forceps this past weekend. Memorial Service for his son this weekend at Hope 12-2
T-Claps (Recognition):  A lot of Cotters this morning came out for a good start to their week. Welcome back Bigalo, Particle Board, Rainmaker and our FNG Fatback for pushing hard.
Prayer: Leahy Family, Rainmaker’s fellow officer Chris lost his wife at 41 from a virus. A gentle reminder if your sick, stay home and get well. Even a small virus can turn deadly. Rainmaker to follow up if the family needs any support, other than our prayers.

 

 

3 Peat

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Warm Up:
Frankenstein walks, skip jumps, high knees

The Workout:
Today’s workout is geared toward finishing strong on tired legs. That last mile of a race should be all you got. The PAX pushed hard today on that last mile.
400M Warm up
1 mile at 10K pace
2 min recover
1 mile 30 sec faster than last mile
2 min recover
1 mile 30 sec faster than last
800M Cool down

Mary:
Grab some fence
Leg swings
Squats with pulsing at the bottom
Quad stretch
Ham stretch

Announcements:
nothing new

T-Claps (Recognition):
Few PR’s set today. Great push

Prayer:
Forceps family, those battling additions, safety with weather coming

Great job to all that came out today. Thanks for letting me lead again.

BS Out!

Last Man Standing

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YHC had been thinking about this Q for a few weeks and trying to figure out how to pull it off. I wanted to make sure everyone pushed themselves but we all stayed together. How we could modify and keep the integrity of workout in tact. It was challenging to pull off but I think it well this time. I’ll reflect more on it and take suggestions on how to improve. The main even was pre-blasted so everyone knew what was coming.

This is also a great workout to prepare for the South Wake Beer Mile in October.

EC: Deadbolt, Mookie, Skidmark

FNGs: None

Warm Up: Very minimal as we got right to it. 25 SSH, 10cc IW, 10cc Hillbillies

The Workout: Last man standing theme. Down to the tunnel and runs were completed on the long portion of the greenway

  • 1/4 mile run and a minimum of 5 rep exercises completed in certain amount of time.
  • 1st round needed to be completed in 2:40 (includes running and exercises)
  • 2nd round 2:35
  • 3rd round 2:30
  • So on and so forth
  • We completed 12 rounds for 3 miles with the last at 1:50 return and completed the exercises. At this time we had 6 Pax still in: Snap, Pablo, Pikachu, Lipstick, Lucky Charms, and Skidmark
  • If you didn’t make the cutoff time you ran to until leaders were coming back and then did exercises with the group.

Indian Run around the complex with stops to 10 counts of erkins, derkins, and dips, 10 burpees OYO, 10 box jumps, and 25 merkins.

Return to basketball court

Mary: 10 minutes of stretching

Announcements: Long Ass Run Saturday. 22 milers start at 0715 from New Hill. 14.5 mile from New Hope Church Road at 0815, 0930 South Point Mall. Details on Slack.

T-Claps (Recognition): Pax this morning really pushed themselves. Lipstick somehow managed to run a lap, do exercises, take a shit, and make the next run in time. Quite impressive!

Prayer: Wallabee, Bernie’s family, Buford’s friend, those battling addictions

Speed Racer Take 2

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It was a balmy 65 this morning in the gloom. PAX gathered at 0520 for a short mosey to the track. Others came in at 0530 as the announcement to converge Tiger Blood would be happening until March 12 went out a bit late. Here is what we did.

Warm Up:
Buttkickers, high knees, slides, cariocas

The Workout:
Gave instructions to the run format for today.
400M warm up lap
2 mile run at 5K pace +30 secs to that pace with 2 mins of rest after completion
2 mile run at 5K pace with 2 mins of rest after completion
– these should have been reversed bc most legs were tired after the first 2 mile run
5x100M sprints with 1:15 rest after each
– some of these dudes were moving

Mary:
She did not show up today

Announcements:
Lowes Food 2ndF starts today, HSFC golf tourney will be hosted by F3, Tiger Blood will be converged with temp AO Speed Racer until Wilmington race

T-Claps (Recognition):
Da Business for coming out of his hoodie

Prayer:
The Leahy Family needs all of our prayers. Check slack for what we can do and when. Lipsticks sister.

Lot’s of skins today on the track. Saw guys getting out of their comfort zone on the runs. Hopefully these sessions will help you get stronger and faster for the long runs. Thanks for those that posted.

Thanks,
BS Out

Good Times at Johnsville

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EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%.  Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time.  I always tell myself I don’t have the time to spend on it and just need to get going for the miles.  I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups.  All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain