McNugget – Page 4 – F3 South Wake

Working the Balls at Cletus

October 1, 2021/in AO Post, Cletus /QIC: UTI
PAX: Full House, McNugget, ShamWow!, TexMex, UTI, Warbucks

EC: Full House and YHC… No ShamWow!?

We met Emeril and Dawg from the Ivan crew on the way. Bird calls summoned us to the road as they passed. Some light chatter about combining the workouts, Emeril had doubts on the Ivan numbers. YHC had at least 2, no way Shammy wouldn’t show – he HC’d and we had comms the whole week before. We lost an HC from Lippy to a bedtime shoulder injury (curious). Expected maybe Abe too at least, Cletus would be good. Emeril and Dawg did and out and back, Full and I turned the corner and returned through Downtown.

On the return, the shitter was full… Lippy? Full House had to seek alternative facilities. Shammy? His car was in the lot. Nevermind, Shammy entered the lot from the gloom, he turned a lap or 2 inside the park. Dawg emerged from the Men’s room looking pretty relieved. I shouted to call out if they wanted to merge.

TexMex showed up – he seemed like a familiar face, he apparently had posted a long time ago once and had decided to return on his own. TCLAPS

We had McNugget show as well and Warbucks too. Shammy was admiring his arms and the beard he grew since their last encounter. 6 for Cletus!

FNGs: zilch

Warm Up: Windmills, Imperials, Hillbillies, Daisy Pickers, Good Mornings

The Workout: Mozy around the soccer fields in an attempt to see the Ivan dudes. Lot was empty and then mumblechatter started “So… no plan today UTI?” I did have a plan but I recognized that we were unlikely to break 2 miles for the workout so I wanted to warm-up with some cardio while checking in on Ivan. The chatter got me a little worked up though (the balls on these guys) so I had the PAX line-up, as I tapped them I sent them on a sprint on the long return from the Ivan lot to the tennis courts. Mozy to the shelter for the first thang.

3 on the wall for Ball Walkers. Balls to the Wall but with the goal to walk from one side of the wall to the other. The other 3 started walking the tables, stepping up and down around the shelter. We switched off for 3 turns of each. On to thang 2

Mozy to the playground. PAX were instructed to do Pull Ups until they couldn’t and then move to the ground for WWIs. Once all PAX were doing WWIs, YHC called for another set of Pull Ups. 3ish rounds of that. Once done – YHC lined em up along one playground structure and set a target for the twisty slide. Transportation method was a low army crawl on the elbows, balls just above the playground turf. Completed one out and back. That is a killer core workout, the form required for an army crawl is way more demanding on your core compared to you the bear crawl. On to thang 3

Mozy to the amphitheater. Inverted WWIs and Australian WWIs – these were performed 3x each. Paired up, partner 1 lined their 6 up to the edge of the stage while partner 2 held their ankles. Partner 1 went below the horizontal stage and then back up to complete 1 WWI for a 10 count – then switch. Once complete, partner 1 lined up there 12 to the edge of the stage leaving their top half suspended over the ground. Partner 2 again gave them some leverage by holding the legs. On the up, Partner 1 brought their body up level with the stage. PAX noted that this was particularly tough on the balls. I didnt notice 😛 On to thang 4

YHC had first thought to head to the bars for some inverted rows but based on time I decided to stop short at the rock pile. Each PAX picked up 2 rocks that they could palm in each hand. You may see some symbolism here…. PAX lifted the rocks out to each side, straight above their heads, did tricep extensions, and straight out in front. Each for a 10 count.

On the way to Mary – we stopped for one last pass at Ball Walkers.

Mary: Pulled from a memory of TBD with Aquaman, we did a plank-o-rama for Mary. Pickle Pounders, Merkins, Left Arm, Right Arm, and more were called until time was called.

Announcements:

HollyFest – https://signup.com/client/invitation2/secure/887034070647240073/false#/invitation

Tuesdays – 2nd F with 3 Alarm

Thursdays Disney Q spot open!!! – https://docs.google.com/spreadsheets/d/1_pUOHvqkzXJLl3PEuq-IW-R1coWr0HZsAG5tvFMq3qg/edit#gid=1502788962

T-Claps (Recognition): TexMex – Welcome Back!

Prayer: Aquaman and others still working through injury.

New Faces, New Places (for me anyhow)

September 20, 2021/in U Turn /QIC: Vasoline
PAX: Cupid, Dumbo, Emeril, Full House, Maybelline, McNugget, TomTom, Vasoline

FNGs: none (but TomTom JUST recently joined courtesy of M4Life and that was a new face for me)

Warm Up: quick mosey to adjacent parking lot, 10x windmills, 10x daisy pickers, 10x imperial walkers

The Workout: 6mi run, which included running through the creepy tunnel that runs under Hwy 55 (I’ve always wanted to run through this so that was a new place for me)

Mary: no time, workout ran over as it was

Announcements: Food Drive collection by Abe for Holly Springs Food Cupboard

T-Claps (Recognition): TomTom for showing up blind to the AO. He only knew of the time and the meeting place and not much else but he ended up grinding out 6mi with the rest of the PAX

Prayer: safety of everyone running/participating in Run the Quay, safe trip for Maybelline and his daughter as they travel to OBX post-UTurn workout, my co-workers father who was struck by a vehicle last week and is now in a coma

Uturn 8/14

August 17, 2021/in U Turn /QIC: Dawgpound
PAX: 187, Alpine, Bobby Boucher, Cowboy, Dawgpound, Dumbo, Full House, Hotspot, McNugget, Pablo, Vasoline, Wild Turkey, Yogurt

EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:

https://onthegomap.com/s/2dbcgteq

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

3 Year Anniversary of Running for the John

August 11, 2021/in Running 4 the John /QIC: Redenbacher
PAX: 187, Axe, Bobby Boucher, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Full House, Gillette, Lawn Dart, MadDog 2020, McNugget, Pablo, Pikachu, Redenbacher, Skidmark, Teacher's Pet, Warbucks, Yoshi

FNGs: Not today.

Warm Up: 10 X SSH in cadence

The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.

Mary: MIA

Announcements: Check Slack and FB for upcoming CSAUP opportunities

T-Claps (Recognition): PAX for picking up the 6

Prayer: Kayla and Tony, unspoken

YHC took us out. Always an honor to lead.

RFTJ BB – Search for the Goddess Route

July 21, 2021/in Running 4 the John /QIC: 187
PAX: 187, Abe, Axe, Boy George, Brah, Coal Ash, Colonel Sanders, Dauber, Dawgpound, Dreamland, Emeril, Flanigan, Full House, Labatt, Laettner, Lawn Dart, Lipstick, McNugget, Moby, Pikachu, Redenbacher, Skidmark, Tex

FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

Good Things Take Hard Work

July 19, 2021/in Paradise City /QIC: Fanny Pack
PAX: 187, Bobby Dall, Cupid, Emeril, Fanny Pack, Full House, Goya, Laettner, Lawn Dart, Lipstick, McNugget, Pablo, Peeping Tom, Pigpen-Raleigh, Pikachu, Slide Rule, Yoshi

YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

Cruising in the Humidity

July 18, 2021/in Speed Racer /QIC: Pikachu
PAX: Backdoor, Cupid, Fumunga, Laettner, McNugget, Pikachu, Redenbacher, Skidmark

FNGs:

Nope
Warm Up:

Mosey down to the track

Warm up lap

Leg swings, A skips, B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:

Mosey back up to the parking lot for some yoga
Announcements:

CarPex Q Swap Coming up
T-Claps (Recognition):

Pax for getting after it in this humidity

This ain’t no Lipstick route

July 17, 2021/in U Turn /QIC: Full House
PAX: 187, Aquaman, Axe, Bobby Boucher, Cancun, Cupid, Dawgpound, Dumbo, Emeril, Full House, Katniss, Kosher, Laettner, Lipstick, McNugget, Pablo, Pikachu, Skidmark, Tex, Vasoline, Warbucks, Woody

FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles. New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy. A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped. Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill. From there, normal U-turn route was in play. Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

HHH (Hot, Humid, Hilly)

June 30, 2021/in AO Post, Running 4 the John /QIC: Emeril
PAX: 16-bit, 187, Axe, Bobby Boucher, Cowboy, Cupid, Dawgpound, Dumbo, Emeril, Flanigan, Full House, Goya, Lipstick, Maybelline, McNugget, Pablo, Pikachu, Redenbacher, Skidmark, UTI, Yogurt, Yoshi

FNGs: Nope but welcome back cotter – Goya

Warm Up: SSH and Frankensteins

The Workout:Ran Crossway picking up the 6 along the way.

Mary: N/A

Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.

There will be more bed delivery opportunities. Sync with 16-Bit.

T-Claps (Recognition): To the bed delivery crew.

Prayers: Kevin and Heidi

Holy Humidity Batman! 6/12/21

June 18, 2021/in U Turn /QIC: Vasoline
PAX: 187, Abe, Axe, Cancun, Elton, M4L, McNugget, Vasoline, Warbucks, Yogurt

This was about as humid of a morning I’ve experienced running so far this year. I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room. The only relief was a little bit of sporadic drizzling rain that hit us on the rain. I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.

FNGs: none

Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO

The Workout: 6mi, 3.5mi, or ruck. 6mi route included a search for the albino deer, which eluded me this morning as usual

Mary: no time

Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.

T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.

Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k

Posts