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The Shirtless Wonder Strikes Again

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Warm Up:  15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q…  So a new exercise was born.  You may have guessed how this works.  Fozio arm circles while you good morning).  People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout:  Crossway!!!  Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements:  Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer:  Wolfie and his mom.  Continued plans for support, see M4L

Like a Virgin

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Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place.  The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

5 PAX for Fire Water and Hills at Any Given Sunday

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Armed with 2 bottles of water, 51 degree weather, and a bundled Midget co-pilot, YHC’s clown car rolled out of the Wescott sub-division and shortly onto Holly Springs Road, where we saw a swift moving figure in the form of Brexit getting some extra miles onto what would be a run that boasted one of the most amazing Sunrises in 6 months. Fall is definitely here and the air was brisk this morning. A welcomed change to the humidity we’ve had to endure on these Sunday runs.

As Midget and YHC stretched, Lipstick joined the party along with LED fresh off of some early miles. We were soon joined by Brexit. 6:30am hit and off we started with the warm up.

Warm Up: Light jog to the far end of the lot and back up to the other side. Continued with light jog back with alternating Frankensteins and Butt Kickers, and light jog. Carioca back left to right, right to left.

The Workout: After missing the past few week’s runs due to injury and in need of some HSHM training, YHC made the decision to construct the same route as last week, counter-clockwise around the the lake with the exit route through Sugg Farm instead of the greenway. Any Given Sunday started 30 minutes later due to sunrise timing, and this morning’s view did not disappoint.

Inspired by the previous evening’s Beer Mile, PAX took off from Womble commenting and trying to fathom how on earth #BrewTangClan pulled off an almost sub-5 mile and 4 beers…Seriously, who does that? 187, Bernie, Pilgrim, Sassy- y’all are #Beasts..

The late 6:30am start time was perfect for a lakeside sunrise this morning on the exit pass around the lake. The reflection of that sunrise made the water look as if it was set on fire and was perfect foreshadowing for the fire that was about to to ignite in YHC’s thighs as he made a familiar and yet unfavorable trek up the backside of Sugg Farm. With every decision comes consequences. Special thanks to Midget for picking up the six as we made it through the farm back onto Grigsby, where we were rejoined with Brexit, who decided to take the greenway route from the lake. Lipstick then approached a half mile later to pick up the six, and shared that he may or may not have left a trademark ‘Running for the John’ souvenir off the Sugg Trail. PAX made the final push to Womble and circled up for final stretches and an abbreviated COT

Mary: Varying calf, quad, hamstring stetches

Announcements: CSAUP next weekend

Prayer: Prayers for continued health this week for PAX and families.

Who’s Carey?

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In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

  • Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer:

Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

Hills make me horny….

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EC Credit to Skidmark and Crosby

Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting

This may have been the first week with no pit-stops in route.

Announcements: U Turn will be from Ting at 630? Check back on web for final decision.  Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer:  Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday

SSDD

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21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

Orange Theory

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“I’ll try yours if you try mine”

I think we were talking about working out. 12 men resisted the persistence of the Orange Theory ladies at Starbucks tryng to recruit for a paid workout.

“I thought you were going to play duck duck goose”

Starbucks worker observing COT.

Warm Up: IW, Hillbillies, Good mornings
The Workout: 7 miles with some John stops
Mary:
Announcements: Shredder self defense class at North State Sport and Spine 10/14. CSAUP Odyssey 10/20
Prayer: many unspoken

Merkin Count w/ Back Planks

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EC streak credit to Nemo, 187, Warbucks, Lipstick, Dumbo

Welcome FNG (or as he said, PNG) Fancy Feast.  Another Woodcreeker in the mix – we might need multiple clown cars one of these morning.  We are glad to welcome you!

Warm Up: Jogged around the starting lot and circled up on the other side of the half pipe.  SSH, Fazio Arm Circles, Moroccan Night Clubs, Good Mornings.  Jogged over to next lot for SSH and arm stretches.  YHC was so tired from a really long day and late night that one count somehow only went to 9, but we kept moving.
The Workout:  On the jog to the big lot where we lined up and set a target about halfway across the lot.  On my go, sprint to the other side.  Drop to plank hold for the 6, then merkins x10 on my down, followed by a set of LBCs then  everyone’s favorite, turned over for back planks.  On my go, up and sprint back to start, plank for 6, merkins x8, back plank and repeat.  Went down to 4 and back up to 10.  8 sprints.  Recover on the jog back to start lot, lined up bottom of hill.  Bear crawl up, plank hold for the 6, then merkins x10 and crawl bear back down.  8 merkins at bottom, back up for 6.  You get the point. “Broken” Jack Webs on a 1:3 up to 10:30 merkins:air press. Sprints between sets for 6 more sprints.  Jog to midfield and back to slow things down then circled up for Mary.
Mary: Quick set with some Homer to Marge, Low Slow Flutters, Pickle #ers.
Announcements: Breach still looking to fill 2 spots on Tuna Run team
Prayer: Crablegs, neighbors down east recovering from Florence, with praise for all the work F3 has been doing.  YHC took us out in prayer

Singing in the John

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Warm Up: Butt Kickers, Skipping, High Knees, Carioca

The Workout: The now typical 4.7 mile route was taken

Turning right once we left Ting and went straight down Main/55.  We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash.  The bonus Port-o-John seemed to be alive with music.  We soon realized it was just Lipstick taking his post in one of the many Johns on the route.  Dude likes to sing, so naturally…  shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting.  There were some slight modifications near the end following a reverse of the typical Paradise City EC route.  Extra miles, extra hills, extra FUN!!!  4.7+ miles of it!!!

Mary:  We just ran 4.7+ miles…  on to COT

Announcements: Quiet crew this morning on the announcement front.

Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer.  The prognosis is days and he has asked for prayers for her and her family in these final days.