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All Business and a Pecker of Wood

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Last weekend of Rune.. who is gonna show up to log that mileage this morning. As I made my way to Womble, I happened upon Vasoline getting some EC heading down Holly Springs Rd. As I made it to the lot, a white truck with “Greener Pastures” blazoned across the side was conveniently parked backwards into its space. Aquaman in the house this morning!

Planted the flag and was quickly greeted by H1N1 and Vasoline coming off his EC run, Aquaman came running back from his earlier run and now a Yogurt sighting. One more car rolled in and Maybeline made it a half dozen this morning.

Warm Up: Quick lap around the lot. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio X10 F\B, Frankensteins X10 (IC), Prisoner Squats X10.

The Workout: 5 mi loop- Down and up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Bass Lake, Right on Earp, Left on Raleigh, Left on Grigsby and back to the flag at Womble. Quality business-like run throughout, multiple picking up of the six by Vasoline and Yogurt. At the beginning of the run, YHC knew with this crowd this morning he’d be the six, but with a first sub-9 AGS run of the year, I’ll take it. You guys push me more than you’ll ever know, especially up those damn hills. On the way back to the flag, we even spotted a wood pecker after hearing an awful sound against an aluminum gutter. Always seem to have these random bird sightings when Aquaman posts on Sunday. Last time he posted to AGS, we saw a hawk snatch a squirrel from the ground. Solid work all the way around by PAX in attendance this morning.

Mary: Stretches OYO
Announcements: Rune Mileage- almost done, July 4th Convergence, Mulch-sign up
T-Claps (Recognition): All PAX pushing a solid pace this morning and others getting extra mileage before and after the Main Event
Prayer: Continued health for all PAX and for those facing economic hardship due to the pandemic

Aquaman took us out. Great Work, Men!

I Almost Forgot the Words

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An absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.

EC: Maybelline and Fanny Pack

FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.

Honored to run with you HIM’s today!

AGS – Below the Radar

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FNGs: None

Warm Up:  OYO

The Workout:  3 PAX Rucked on the greenway; remaining PAX ran throughout HS.  A little humid with temps in the 60s.   Social distancing in place.  Lots of coordination by PAX meeting up to run or ruck with all AOs suspended.  YHC had signed up to Q weeks ago and felt obligated to show up for AGS.  And I did not want to disappoint Mookie.  Vaseline  (Vasoline – I think both are listed) was grateful for PAX coming out today and at his run yesterday at U-turn with Norm.  Did not plant the shovel flag.  No one had F3 gear on.  I guess we were trying to fly below the radar. Great mumble chatter as always on the greenway.  POTS added comedic value when he finally decided to join Sprinkler and me after sleeping through his alarm clock.  POTS is the real deal running with his ruck on!  Nice work.  After 3 plus miles on the greenway and various running miles on the streets/sidewalks of HS, we circled up for COT at 7:00 am.  The sky was gorgeous BTW.

Mary:  no time

Announcements:  See message on social media from F3 leadership; try and stay connected with your buddies

T-Claps (Recognition):  Great half marathon by Deadbolt yesterday on the ATT.  Shredder put in over 40 miles on his bike!  Lots of PAX posting how they are keeping busy with various workouts and activities.   Dauber reached his goal of Q at twenty different AO sites in 2020.  Holding off completing the remainder AO locations until we officially start back up.

Prayer:  Unspoken; Keep you and your family safe.

 

 

“Hey go get that guy up there…”

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A swarm of 15 dudes running down a parking lot towards a lone runner at 5am and M4L screaming “hey go get that guy” (in an attempt to EH a stranger). I bet that guy wet himself… From taking off your clothes in the garage before you go into the house, and doing so “proudly”, to an actual workout – all in all a successful day in the happiest place on earth….

FNGs: NOPE
Warm Up:

Shared with Nemo as I corralled Mookie in a huddle to take a second group as we split up the Q to meet new guidelines.

SSH, Sir Fazio, Goofballs (Start of a character theme), Windmills, Frankenstein (with voices!), Mosey around the Soccer Fields.

YHC split the groups as they returned from Mosey, LETS GO!

The Workout:

Group 2 went to the back parking lot to start duck walks and then make their way back to the bowl and ultimately the flag.

Group 1 to the bowl:

5 – Star Jumps top of hill, down to middle 5 Mickey Mouse Merkins, repeat across until 20 Mickey Mouse’s were complete (60 total PUs)

Mosey to the High School Parking Lot, Donald Duck Social Distancing Indian Run – Just as it sounds, PAX 6 feet apart moving in a duck walk

Mosey to the half wall by the football field, 20, 20, 10 Erkins, Dips (1 leg up at 10 for last 5 switch), Derkins

Mosey to the back wall for a Character meet and Greet.  ½ PAX on the Wall People’s Chair, ½ PAX Daisy Duck Partons (Play on Dolly) x20 switch. 2nd time around People’s Chair with 1 leg up at 10 count (switch) and ground group Minnie Mouse-alitas (play on Rosalitas) x20

Mosey to meet up with  Group 2 back at the Flag

Group 2 –

Mosey to the high school lot – Duck Walk up one side, 5 Burpees OYO, Mosey to corner 5 Burpees/10 Squats, Duck Walk/Mosey, 5 Burp/10 Squat/15 Star/ 20 Merkins

Mosey to the Bowl (Same as group 1)

Mosey to the lot 10 Curb Erkins, 20 Should Taps IC until Group 1 returned

Back as a group: Count off by 4’s, each group takes a corner of the soccer fields. Stack-em ups…

First Corner SSH x10

Second, SSH x10, Jump Lunge x10

Third, SSH x10, Jump Lunge x10, Standard Merkin x10

Fourth, SSH x10, Jump Lunge x10, Standard Merkin x10, Prisoner Squats x10

Mary:

WWII x20

Fred Mercury x20

LBC x20

Homer to Marge x10 (+ R x10, L x10)

Have a nice day

Announcements: Shots fired around the horn in good fun, Watch for news and next steps around any government guidelines that might apply to our workouts.
T-Claps (Recognition): EC: Deadbolt, Nemo, Mookie, RogerRoger, Redenbacher, Emeril, ShamWow!
Prayer: Those out on the front lines of the disease and those who are sick. YHC took us out.

I read today a quick line from my “verse of the day” for 3/26:

Matthew: 5:9 – Happy are the people who bring people together to be friends. God will call them his children.

I spoke briefly about our group and how much our friendships mean more than ever. Reach out publicly or privately through any comms you have available if you need help, or just a voice to connect with. We’re all in this together friends. AYE!

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.

 

It’s official… I’m a professional

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11 pax took the challenge to push themselves and each other. Today was about getting pushed outside of your comfort zone. I hope we all did that. Katniss was maybe too comfortable since he found 10 cents. He then gave me the 10 cents for my Q efforts. That is how I became a professional.

EC: Dawgpound, Cowboy, Slide Rule, Skidmark, Emeril, Dumbo, Katniss, Maybeline, Warbucks for a quarter mile
FNGs:  Sadly none
Warm Up:

Lap around the soccer fields with the following stops:

Top of the Ramp:
Side Straddle Hops
Fazio Arm Circles

Stop at the corner:
Good Mornings
Hillbillies
Imperial Walkers

Stop at the basketball courts for flutter kicks as I explain what we where about to do.

The Workout:

The goal was to do Indian Run Stack Em Up Suicides and Bring them down.  We did not make it through the bring them down portion though.  Pax got into groups of 3 or 4.

We would then do Indian runs until we reach a stopping point.  At the stopping point we did one of the exercises.  The first stopping point was 3 PGUSJ, second 5 Burpees, 3rd 10 Lunges.  We had a total of 7 stops.  At base location is where we stacked things up.  First when we got back we did 3 PGUSJ.  Then 3 PGUSJ plus 5 Burpees.  We kept on stacking as we went.  Then we tried to unstack.  We only made it to Monkey Hummers on the way down.

The goal was to push yourself past your comfort zone.  Your Indian Run group was supposed to help keep you motivated.

Exercises:
3 PGUSJ (Prisoner Get Up Squat Jumps)
5 Burpees
10 Lunges (5 Each Leg)
15 Hand Release Merkins
20 Monkey Humpers
25 Side Straddle Hops
30 Flutter Kicks

Mary:

Circle up for some stretching
Runners Pose
Pigeon Pose

Announcements:

Shirt order for Wrightsville is happening

T-Claps (Recognition):

All Pax that took the challenge to push themselves and their fellow pax

Prayer:

Forceps and his family
Wallaby
Lipstick’s sister

Field Trip In The Gloom

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EC: Aquaman, Hershey, Katniss, Maybelline, Peachy

FNGs: Welcome Peachy and Hershey
Warm Up:None
The Workout:3 mile run with leg and core work. Every time we crossed a street, 20 LBCs IC, Stoped at every bench downtown and either did 20 squats, WWIs, or LBCs. Speed work thrown in at times along with chill cut planks while waiting on partner to run 2 poles down and back. Finished with 5k pace around soccer field always picking up the 6. Kept it pretty random so we never knew what was next. Nice work fellas!
Mary: Lumped in with workout
Announcements:
T-Claps (Recognition):
Prayer:Forceps family, unspoken

U-turn Pickin’ Up the Six

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FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger.  Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

New Rides for some at Disney

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11 PAX and 1 dog, 6 for EC, decided to swallow the DRP to continue in their daily commitment to accelerate fitness, fellowship, and faith and see why Disney is called “The Happiest Place on Earth”!

EC: 187, Deadbolt, Full House, Maybelline, Pablo, ShamWow!

FNGs: None

Notable Absences: Dumbo, Emeril, and Midget4Life

Warm Up: Quick mosey around the soccer field then circled up for excercises.  All exercises in cadence: SSH x20; IW x10, HB x10, Windmill x10, Arm Circles x10F x10R, Seal Claps x10, Overhead Claps x10

The Workout: PAX moseyed to the back corner of the track around the soccer fields where the path forks with hill and split into 2 groups.  Group 1: 5 burpees at the top of the hill, run to the bottom for 5 star jumps, run back to the top and repeat until group 2 has made it all the way around the field.  Group 2: indian run around the soccer field stopping at the corners to complete 10 count merkin exercises  (corner 1 wide grip, corner 2 diamond, corner 3 regular).  Switch and repeat for 2 full circuits.  During the run down the hill, heard a few PAX state that they had never been on this ride before; I was happy to provide.  PAX then moseyed to the play ground for 2 sets of : Box Jumps x10, Bulgarian split leg squats (10R 10L), 10 Derkins, 10 Dips, 10 Erkins.  PAX moseyed to the wall at the restrooms where they completed 2 rounds of: Group 1 held BTTW while Group 2 did mountain climbers IC x 10, then switch.  Mosey to the flag for Mary.

Mary: All exercises in cadence: LSF x20; Homer to Marge x10 regular, 5 right leg up, 5 left leg up; Box cutter x20, Freddie Mercury x20, Pickle Pounder x20

Announcements: Help SNAP move at 6:15 this evening at his office in Holly Springs; ATT long ass run 2/22, Help at the Holly Springs Food Cupboard this Saturday to build a greenhouse

Prayer: Wallaby, First Responders, 3 USA Fire Fighters in Australia that lost their life, Soldiers, Unspoken, ShamWow! took us out in prayer.

What is this, a glow run?

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Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots,  then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.