McNugget – Page 10 – F3 South Wake

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September 9, 2020/in AO Post, Running 4 the John /QIC: Skidmark
PAX: 16-bit, 187, Blue Hen, Cowboy, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Flanigan, Full House, McNugget, Moby, Mookie, Pablo, Pikachu, Redenbacher, Skidmark, UTI

“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

Can we just stretch?

August 31, 2020/in AO Post, Paradise City /QIC: Skidmark
PAX: Bondo, Dawgpound, Dumbo, Emeril, Full House, Katniss, McNugget, Oboe, Pablo, Redenbacher, Skidmark, Snap

12 Pax graced Ting with their presence this morning at the beginning of the taper for BRR. YHC promised a must for all marathons and BRRers. The workout was pretty straight forward and simple and hopefully just difficult enough to keep the Pax coming back.

EC: Emeril, Pablo, Dawgpound, Redenbacher, Skidmark

FNGs: None
Warm Up: 1 lap of warmup introducing the workouts at each station
1. 15 Hillbillies
2. 10 alternating reverse lunges
3. 5 Parker Peters
4. 10 Burpee Box jumps
5. 15 Rocky Balboa Situps

The Workout: Partner up off a random count for a two man weave/Indian Run. Pax would start by the dumpsters at the top of Ting. Run to the short wall for 10 Burpee Box jumps and the return to dumpsters for 5 Parker Peters. Then run down to the turn by the tennis court for 10 alternating reveres lunges. Back to dumpsters for 5 PP. Down to the corner below the ramp for 15 Rocky Balboa Situps. Back to Dumpsters for 5 Peter Parkers. Down to the guard rail for 15 hillbillies and back for 5 PP. Then do it in reverse.

Group met for the 6 and did the last two exercises as a complete unit and return home.

Mary: Some stretching
Announcements: I’m sure there is more mulch to be put down
T-Claps (Recognition): Cowboy and his first 100 mile month
Prayer: Guys stay healthy through BRR and marathon training

Tiger Blood 8/27

August 27, 2020/in Speed Racer /QIC: Lipstick
PAX: 187, Dawgpound, Emeril, Lipstick, McNugget, Mr. Terrific, Pikachu, Skidmark, Snap, UTI

Warm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead

Bat Flippin the Bat Flippers

August 26, 2020/in AO Post, Running 4 the John /QIC: Skidmark
PAX: Dawgpound, Dumbo, Emeril, Katniss, Martini, McNugget, Pablo, Redenbacher, Skidmark

YHC pre-blasted that dice would be in place to determine the route. There was some pushback to the possibility of 5 miles in loops around Ting, but remember mental toughness is a thing too. Anyone up for a backyard Ultra this fall?

YHC arrived to an empty parking lot at 0450 to run EC. Pikachu arrived shortly after already 6.5 in and joined YHC for a few miles. Sure glad I didn’t slow him down because he was cruising. Returned back to Ting to see a group of Pax running into Bridgewater. No idea who was there except for Emeril, causes everyone knows that gait. At the flag Martini was warming up. Pablo shortly after, and Dumbo was early rolling in at 5:28. Dumbo had the honors for the dice roll…4…which meant big dipper.

4 of started out on a mosey with no communication from the other 5 except that they would not be starting out with us. Thanks for filling us in martini. I’ll assume they’re scared of the dice. Shieldlocks are tight right? Wrong. Dumbo and Pablo had no idea of the early start by the fritters, or bat flippers, or cookie pouch munchers, or whatever they call themselves now. After Dumbo’s effort this week he may be joining FML.

FNGs: None
Warm Up: OYO
The Workout: Big Dipper. Pickin up the 6. Nice job Pablo and Dumbo
Mary: Minimal as we arrived back right at 6:30.
Announcements: Mulch
T-Claps (Recognition): Pablo and Dumbo getting the 6 and Martini crushing it today.
Prayer: Skidmark’s friend’s daughter who got bit by a copperhead Monday evening. Dumbo took us out.

Guest Appearance by Tom Petty

August 22, 2020/in AO Post, U Turn /QIC: Fanny Pack
PAX: 187, Alpine, Aquaman, Bernie, Cowboy, Cupid, Dawgpound, Emeril, Fanny Pack, Full House, Lipstick, Martini, McNugget, Oboe, Oyster, Pablo, Pikachu, Redenbacher, Skidmark, UTI, Vasoline

Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning. The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today. Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good. If you fail… good. If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route. Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Strong work brother. Lots of picking up the 6. All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

Just a little backwards yogging

August 8, 2020/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Cowboy, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Full House, Katniss, Lipstick, Martini, McNugget, Oboe, Pablo, Pikachu, Skidmark, Vasoline

19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track. Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO. 19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera. Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed. YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed. FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next. Great job by the entire group today picking up the six. No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Prefontaine Insanity

August 6, 2020/in Speed Racer /QIC: Mr. Terrific
PAX: 187, Boy George, Cupid, Dawgpound, Emeril, Full House, Lipstick, McNugget, Mr. Terrific, Pikachu, Skidmark, UTI

FNGs: n/a
Warm Up: Two laps around the track
The Workout:

14 PAX ran a modified workout from the Great Steve Prefontaine.

200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.

After 1600m run, go back and pick up the six.

2 minute rest and then repeat.

Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick

Just a bit off

August 4, 2020/in AO Post, Paradise City /QIC: Pikachu
PAX: 187, Bondo, Buford, Bulls Eye, Cupid, Dawgpound, Emeril, Goldilocks, Lucky Charms, McNugget, Pablo, Pikachu, Skidmark, Snap, Wild Turkey

YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

Lots of training, lots of miles

August 2, 2020/in U Turn /QIC: 16-bit
PAX: 16-bit, Boy George, Cowboy, Cupid, Dawgpound, Emeril, Fumunga, Katniss, Lipstick, McNugget, Oboe, Pikachu, Redenbacher, Skidmark, Vasoline

Lots of HIM this morning putting in lots of work. There were a lot of guys getting in various lengths of EC. All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away. We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC:

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on. Fill up the Qsheet. Be aware of your HCs, too many AOs this week were solo or only had two. If you’re planning on going give an HC so the Q can get an idea of who is going to be there. If you HC, actually go.

Qswap week coming up soon. More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house. Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

010000

R4TJ – TBD: Convergence or Crossway

July 30, 2020/in Running 4 the John /QIC: Cupid
PAX: 187, Boy George, Cupid, Dawgpound, Dumbo, Emeril, Full House, Katniss, McNugget, Mr. Terrific, Pikachu, Redenbacher, Skidmark, Vasoline

FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

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