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Hanging By a Moment…7 PAX Make Some Memories @ AGS.

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YHC drew some inspiration from a conversation during yesterday’s 2nd F at Panera. Deadbolt and Shredder were exchanging on childhood memories of boating and things that were passed onto them by their dads. Subsequently, these very things were being passed onto their 2.0’s and the things that helped shaped them as men.  I was fortunate enough to be present for this exchange and was not lost on YHC that the lesson to take away from this conversation is that we are all on stage for our 2.0’s at all times, and it is through these special moments that we leave an impact on their lives long after we are gone. Time is passing fast and the need to make the best of these moments is crucial. How do we want to be remembered?  For YHC, this was a needed reminder and one all PAX should keep in focus.

Like every Sunday, YHC rolled into Womble looking to hit the reset button. I’ve said this before about AGS, you just never know who may show up. This morning did not disappoint. We had a solid group of HIM, which included Abe, Full House, Bobby Dall, Redenbacher, Aquaman, and an FNG we later named Goldilocks

FNGs: Goldilocks- Is the proud father of 3 little girls.. When he said it, Full House I guess was reminded of 3 little bears, and said “Goldilocks.”  YHC asked if they were all blonde, and there it was…Goldilocks.

Warm Up: Light jog to end of the lot from the flag. Mosey back to the flag and switched to carioca (with switch), Butt Kickers and Frankensteins on the return. Mosey to the back lot, where Ivan used to meet. Circled up for Imperial Walkers, Hillbillies, Good Mornings, Morocan Nightclubs X10 IC. Prisoner Squats. Squat Hold while YHC explained the route.

The Workout: Nice and easy 5 miler- Down and Up Stinson, Right on Bass Lake, Left on Salem Ridge, Left on Linksland, Left on Holly Springs Road, Left On Bass Lake, Right on Earp, Left on Raleigh Street and then onto Womble via Stinson. Great push by all PAX. There were several pick up the six moments, but the group was fairly close together for the whole run that those picking up the six did not have to travel far. As we approached Womble, there were a few significant moments worth noting… YHC turned to Aquaman and motioned to the skyline where the sun was just starting to appear. Yet another great sunrise at AGS. These never get old on Sunday’s. Just then, we witnessed a crazy partner carry between a bald eagle and a squirrel. Gave new meaning to the term picking up the six.

Mary: Planks and a series stretches, while conducting name o’rama
Announcements: Check Slack for community opportunities. Great work from Dumbo and the crew yesterday in building a greenhouse. 2nd F at the new Dunkin Donuts on Sunset Lake.
T-Claps (Recognition): Great accountability and push from all PAX throughout the run. Redenbacher for what should be a speed record on Stinson. In the final jailbreak to the flag, that guy took off like he stole something. Goldilocks for his F3 debut of a solid 5mi run.

Prayer: Continued prayers for Wallaby. Aquaman took us out.

Something New

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SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

You Ain’t Cool Unless You Pee Your Pants…

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YHC’s SouthWake Q Tour rolled through Tiger’s Blood this morning. Woke up to steady rainfall as I arrived to a dimly lit parking lot. No cars had rolled in and in looking at the watch made sense as it had just turned 5am. Planted the flag, affixed my headlamp and took a scenic tour around the grounds. Having never Q’d this site, YHC was not only taking inventory of the equipment, but also trying to locate problem areas (ie: puddles) to avoid throughout the workout. Did an entire loop around the school after learning that in places behind the school, we’d need actual canoes to cross. After confirming the path to the track, YHC made his way back to the lot to see Warbuck’s had arrived and was out getting some early miles.

Pulled some cones out of the car for some warm up agility and sat back in the car to keep somewhat dry while waiting for any sign of life. May have been about 4 minutes before the first car rolled in, shattering the first agility cone I had laid out in the process. Just then a few cars were seen heading left to the track. At the time I had thought it must be Banana Seat and whoever else he had wrangled into the temporary Speed Racer AO this morning.

Restoring faith in alarm clocks, Midget was seen rolling in and backing into his spot, along with a car I hadn’t seen before. As the doors opened to this clown car, a trio of Florence, Hardy, and a four-legged Poop Eater emerged.

3 minutes until “Go Time” Warbucks comes sauntering in. A few exchanges and pleasantries among the PAX and we were off with the following warm up.

Warm Up: Skinny loop mosey around the lot, quickly transitioned to puddle shuffles zig zagging from cone to cone and then back to the start for more shuffles in the opposite direction. One more time slaloming between the cones and then circled up for the following…

Imperial Walkers X 10, Hillbillies X20, Good Mornings X10 IC, “Bat Wings”- Fazio 20F\20B, Seal Claps X20, Overhead Claps X20, Chinooks X20. By this time there was quite a bit of mumblechatter being invoked by Midget with Quiver reciprocating the exchange..YHC had assumed this opening ceremony was being received as boring, so YHC figured he’d change it up a little. It was starting to rain a little harder, so did what every caring Q would do in this situation, and found some shelter in front of the school, where there was a long wall…

The Workout: While under shelter, instructed the 6 PAX to partner up for some Patty Cake Merkins X20. With the arms warmed up, instructed PAX to hold in People’s Chair X 20 in cadence. With both arms and legs fully activated, introduced a new exercise which I’ll call Burpee Wall Walkers for now. These have probably been named something, but have never seen them performed at any AO yet, so I’m gonna claim them in this backblast until someone tells me otherwise.

Instructed PAX to remain with backs to the wall, leaving about 6 inches, or enough space to perform a burpee (or several). PAX performed 5 Burpees on YHC’s down and up with backs facing the wall. After performing the 5 burpees, PAX slowly climbed the wall backwards into B2B position, holding for a 5 count and then wall walking 3 spaces to the left. Continued this with 4, 3, 2, 1 burpee counts. Suddenly the mumblechatter had changed to inquiries of the Q’s sanity.

Mosey’d to the track and saw 2 head lamps carrying a steady pace in the distance. We later confirmed that it was Banana Seat and LED getting some soggy miles. This morning’s track work would be a modified Billy Madison running routine (see Lexicon). Had 4 rounds planned where we split the track in quarters at the corners. In the first round PAX would run in a straight line with YHC setting the pace.

Corner 1: Squats on YHC’s Up\Down X12

Corner 2: Squats X12, Star Jumps X12

Corner 3: Squats X12, Star Jumps X12, SSH X12

Corner 4: Squats X12, Star Jumps X12, SSH X12, Lunges X6L, X6R

Round 2: Indian Run

Corner 1: Merkins X12,

Corner 2: Merkins X12, Diamond Merkins X12

Corner 3: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12

Corner 4: Merkins X12, Diamond Merkins X12, Carolina Dry (Wet) Docks X12, Nipplers X12

Round 3: Bataan Death Run w\trailing PAX performing 3 Merkins from the back before sprinting to the front

Repeat Exercises from Round 1.

Quick check of time and a Billy Madison Quote from Warbucks, and knew it was time to lead PAX back to the flag for Mary. Though we didn’t get all 4 rounds YHC had planned, solid work by PAX all around and great push by all PAX in completing the exercises at the corners.

Mary: Arriving back to the flag via Indian Run, circled up for some Annie’s X10 L\R, Pickle Pounders X20, Shoulder Taps X10, Roll up in to Downward Dog, Left Leg Over Right, Right Leg Over Right. As it was raining, decided to end the workout in the same way Andy Dufresne did in Shawshank Redemption after he escaped prison with the aptly named exercise the “Shawshank.” (see lexicon)…

Announcements: Check local listings on Slack for 3rd F opportunities.

T-Claps (Recognition): All PAX getting after it in the rain.

Prayer: Quiver’s family member, Carrie, who passed recently. Florence’s family member Alex (age 12) battling illness. Continued prayers for Wallaby. Those struggling with substance abuse and all unspoken.

Men- Always an honor to lead. Looking forward to many more in the coming weeks.

Ivan gets competitive

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YHC pre-blasted Crazy Ivan as being something different – a little bit of competition for the pax.

FNGs:

None today – a shame
Warm Up:

Warm up

Warm up lap around the interior of the parking deck – YHC set up some cones on the other end to mark the lap course for the remaining circuits.

SSH x20 IC

Daisy picker x10 IC

Fazio Arm Circles x10 forward/backward

5x burpees OYO for Lipstick being a bit late

 

The Workout:

Pax grab their kettle bell and circle up for circuit 1:

1x Burpee
6x Turkish Getups
10x Squat Thrusters
20x One arm kettlebell swings
Run a lap

After round 1 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 1 with the faster pax from each pair adding 2x burpees each round.

After two rounds of that circuit we circled up for a round with “big bertha” – YHC’s 60lb kettle bell that doesn’t get enough love. We passsed the bell clockwise between pax with each pax doing one overhead press each. Then we passed it back counterclockwise to keep ourselves balanced (with another press.

We then moved on to circuit 2:

1x Turkish Getup
6x Midget Getups
10x Merkin Kettlebell slides
20x Bell Slaps
Run a lap

After round 2 the pax partnered up based on the speed of which they completed the round. #1 with #2, 3 with 4, etc with one group of 3.

Repeat round 2 with the faster pax from each pair adding 2x turkish getups each round.

Mary:

Midget cookie pouch x10
Single leg deadlifts x5 each leg slooooooooow
Homer to marge SW style x10 + x5 each leg – all with kettlebell
Homer to marge exicon style until YHC was tired
Announcements:

2nd F/3rd F – Travis Manion Foundation fundraiser at Bombshell tonight. $5 per pax that show up.

Greenhouse build at Holly Springs food cubbard tomorrow

U-Turn will be different – read pre-blast and expect the differences to continue for the full month

ATT long ass run 22Feb20

New AO Prison Yard – Crooked Creek Park at 0500 on Tuesdays.

June 4th 100 mile backpacking trip – 4 days. See Double D for details.

T-Claps (Recognition):

Lucky Charms for kicking my rear
Prayer:

Wallaby and all pax whose families are dealing with addiction – both those battling and those supporting them. Midget’s friend going into detox.

Rash of cancer scares in local community.

Full House’s client’s wife with brain tumor – successful surgery for lemon sized tumor! Full recovery expected.

UTI’s co-worker Carolyn went from full cancer to remission!

YHC’s wife’s back issues have resurfaced – psychologically tough to have issues that were solved reappear for no good reason.

What’s the Standard F3 Penalty for…

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…a whole lot of mumblechatter? Haven’t heard this much since last weekend at Ground Pounder. A new undisputed mumblechatter champion AO? We’ll see. So let YHC know I f there’s an answer to this question. The standardized penalty I used today was 10 burpees OYO. Too soft?

FNG’s: None
Warm Up: Mosey to the former Ivan lot and circle up for ( all IC) SSH x 20, Seal Claps x 10, Overhead Claps x 10, Hillbillies x 10, IW x 10, and Frankenstein x 10.
The Workout: Stop 1 on the journey to get stronger. Each of the 11 pax took turns running the loop of the Ivan lot while remaining pax did an exercise AMRAP together. When runner returns, another pax leaves to run the loop.  Pax switches AMRAP exercises. Go until all pax run their loop. AMRAP exercises were: 3 rounds merkins, 3 rounds WWII’s, 2 rounds alternate lunges, 2 rounds sumo squat jumps, 1 round of LSF’s.

Next stop, the bandstand. Pax on the grass does a 20 count of exercise IC while pax on the bandstand does BTTW. Then pax switch spots.  4 rounds of this with IC exercises being: step ups, irkins, dips, and derkins. Pax up top switched between BTTW and People’s Chair.

3rd Stop, the picnic shelter. Half the pax did continuous SSH IC while other pax “bench crawled” the picnic tables around the square. Pax switch roles. Each man bench crawled and did 50 SSH. If you don’t know what bench crawls are, Skidmark was the first Q to intro me to these.

4th Stop, there’s always rocks to throw around. YHC rotated exercises and all done IC for a total of 45 reps per exercise. Curls for the Girls, tricep extensions, squats, rut rows, and rock spanks. Mumble chatter was extensive during rock spanks. Punishment? The aforementioned 10 burpees OYO. Pax were quick to blame each other for this penalty.
Mary: Tried to get back quickly for Mary but to no avail. Time up as we entered the TBD cage
Announcements: Greenhouse build this weekend. Drop an HC or a DM to @Dumbo. @ Mookie has a goal to Q southwake everything this month. Get out to support one of this HIM’s Q’s. He’s at Tiger Blood tomorrow with a fresh routine to deliver.
T-Claps (Recognition): All the pax who counted cadence while I had my balls to the wall or otherwise occupied in my own beatdown this morning.
Prayer: Our F3 brother Wallaby and family, Pikachu’s M, relief from back pain/injury, our military and nation. YHC took us out.  Thanks my F3 brothers for taking me inside and empowering me to lead and get stronger with you.

Don’t be Fooled by the Rocks…12 PAX ‘Get Right’ with Cardio Trains at Downtown Train

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No Super Bowl hangovers this morning for 12 PAX looking to get after it this morning at Downtown Train. Had been to this AO only twice before and really like the surroundings. Nemo really knew what he was doing starting this AO as the face lift to Holly Springs downtown was taking shape. As I planted the flag, Deadbolt came rolling in to cash in his HC from the night before. Katniss followed shortly after. I purposely showed early to evaluate the parking garage. Many probably know having Q’d several times before that things look good on paper, but it doesn’t necessarily mean that it will translate on that morning, so its’ always good to do a walk through.

After placing my cone markers in the lot the way YHC wanted, I then proceeded toward the library to confirm the rock pit was still in business. Checked that off the list and then proceeded to the lot behind the library. Not knowing how many would show this morning, YHC needed to confirm a running lane that was wide enough for PAX not to run into one another for the suicides I had planned. 6 PAX wide max, maybe seven. Anything more than 7 and we’d have to partner up. Checked that off the list.

Mosey’d back to the lot, which at this point still only contained Deadbolt and Katniss’ trucks. Hadn’t gotten through my third good morning before seeing PAX starting to roll in. Pikachu first and then a series of 8 cars. One right after the other. Wait…is that Double D?

In fact it was and had later learned that it was his first post to this AO. Also nice to see Nemo roll in fresh off his trail race and a very productive morning in line at the new Sunset Dunkin Donuts in which he earned the rights to free coffee for the year.

5:30 hit and we were off…

Warm Up: Skinny brisk lap around the lot and circled up for the following: SSH X 31 (shout out to the Chief’s winning score), Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazio X10 F\B, Seal Claps X20, Overhead Claps X20, Smurf Jacks X21, and then the a check of the time with some clockwork merkins, making sure we hit every hour. After we finished up the clock, YHC instructed PAX to count off in 2’s…

The Workout: With 2 lines formed, PAX proceeded with dual Indian runs to the parking garage where we merged into one long line. PAX performed a zigzag shuffle from cone to cone, 3/4th of they way down the long garage. Circled back around the lot to the beginning and proceeded with more shuffles in the other direction. After two rounds of this, YHC instructed PAX to get back in their two lines.

Once in 2 lines, PAX performed 2 sets of burpee indian crawls where PAX bear crawled in single file with the trailing PAX bear crawling at a faster rate to the front. When PAX reached a cone, they would yell “Burpee”. When this occurred all PAX performed 1 burpee, when they reached the second cone- 2 burpees and so forth all the way to the end all the way to six. Given my placement of the cones, this worked for the shuffles that preceded, but was confusing to PAX for the burpee trains. Note to self for next time. In any event, burpees where performed and PAX were putting in some great work.

After 2 rounds of the burpee train, instructed PAX on the circle back mosey to line up against the wall. Once the six was in, lined up for some balls to the wall, with 5 counts for each of the 12 PAX (approx..60 seconds- some slow counts\some fast counts). We then quickly went to People’s Chair for the same 5 counts among the 12 PAX. After these were complete, quickly transitioned to the opposite side of the garage where there were lower ledges….Perfect for some Erkins, Derkins, and Dips X 20.

Mosey’d out of the parking garage and quickly instructed PAX into their Indian Run lines. Mosey’d via Indian Run to the rock pile. Advised PAX to pick a rock they were comfortable performing exercises with. Nothing too crazy, but something that would challenge them without injury. John Cusack’d these gems to the parking lot behind the library. Partnered up, speed mattered.

Round 1- Partner 1-Curls w\rock…Partner 2-Tricep Extensions w\rock X20- then switch

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 2- Partner 1-Goblet Squats w\rock…Partner 2-Squat Presses w\rock X15

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 3- Partner 1- Rut Rows w\rock..Partner 2- Overhead Presses w\rock X20

After both exercises performed by each partner, they’d sprint to the middle of the lot to the flags and then back in suicide fashion.

Round 4- Partner 1 places rock on the back of Partner 2, who is holding plank position- Partner 1 runs to the far end of the lot and then they switch.

John Cusack’d the rocks back to the pile.

2 Lines formed again and we Indian Ran the long way back to the lot via the library traffic circle and around the lot using the same route as the skinny lap during the warm up.

Mary: After last night’s halftime show, there was no question that some J.Lo’s had to be on the menu. Did these in cadence X 20 (with lots of mumblechatter coming from DoubleD’s direction), Pickle Pounders X 20, Low Slow Flutter X20, American Hammers X15, Regular Plank for 10 count, Right Arm\Right Leg for 10 count, Left Arm\Left Leg for 10 Count, LBC X25. Have a Nice Day…

Announcements: Deadbolt has Purple Cobra tomorrow. YHC is hitting the reset button this month and planning to Q at every AO in the month of February (although after looking at the Q site sheet, slots are really filling up for this month… Nice work, Men!!!).

T-Claps (Recognition): Redenbacher coming in hot with a 6 Pack and a 9 Pack back to back. All PAX posting this morning after the Super Bowl.

Prayer: Prayers for Wallaby, those in the process of selling their homes, Pikachu’s M and current neck issues, Service Men and Women, including law enforcement and firefighters. YHC took us out.

What a way to start a morning, HIM. Always an honor to lead!

Super Sunday, High-Intensity, Centennial Reps

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In honor of Super Bowl Sunday, YHC decided to switch it up a little this week by providing a high-intensity workout instead of a standard loop. Truth be told, there was no mention of a certain Patriotic Team, no Twelve counts, nothing about dynasty’s. This Q was dedicated to the history of the NFL, the two teams playing, and the 2 young QB’s that are set to face off against one another later today.

A few surprises this morning as I got early commits from Emeril and M4L the day prior. Surprised as I’m not sure of the last time I have seen Emeril post on Sunday, and also to my surprise, M4L was there and 3 minutes ahead of a 6am start time.

Sprinkler was already parked as I entered the lot and as I planted the flag, Bobby Dall comes rolling in, with Redenbacher making it an even 6 PAX for this morning.

A few fist bumps, a quick check of the watch, and we were off to the back lot right at 6 o’clock kick-off.

Warm Up: Took PAX to the back of the lot where we circled up for a set of Imperial Walkers X10 and Hillbillies X10. Mosey’d to the back corner of the lot where we performed 10 SSH (in honor of Mahomes’) and 15 Merkins (in honor of Jimmy G). Proceed to each corner of the lot performing these sets until we had all 4 corners (quarters) covered. Informed PAX that we just did 100 reps at the corners and asked if they knew why. Sprinkler and Bobby Dall, not sure which got to the answer first, but correctly shared that it was to commemorate the 100 years of the NFL. I then asked about the 4 corners to which Redenbacher quipped that there are 4 Iowa Hawkeyes playing in today’s game. This was a great call out and rolled with that.

The Workout: Once we got that warm up out of the way, YHC had 4 miles planned (one for each quarter of play), and would get progressively harder as we stopped for exercises in each of the lots Womble had to offer, and one off-property gate located about a mile away. Had PAX form a single file line for a ‘Chieftain’ run. PAX followed up Stinson all the way to the originating lot and beyond to the lot abutting the baseball fields. At this lot, PAX would perform 10 Star Jumps and 15 Prison Squats (on YHC’s Down and Up) at each of the 4 corners.

YHC then called for a ‘Scouting’ Report run where the PAX at the front would run their 5K pace as far as they wanted to go and circle to the back of the line of the PAX that were moving behind in single file. Decided to take the long way around the baseball fields and head left on Grigsby to the gates of Sugg Farm. Great push from all PAX during this run. As we arrived at the gate, instructed PAX to perform 2 sets of 25 Derkins (symbolizing 50 years since the Chiefs won a Super Bowl) and 1 set of 25 LBC (symbolizing the last time the 49’ers won a Super Bowl).

Instructed PAX to engage in a fellowship run back to Womble to the lot adjacent to the volleyball courts. YHC had placed 4 orange cones, making a makeshift field with a 50 yard length. At the end zones of each side, YHC called for sets of Jack Webbs-Merkins\Air Presses in a 2:6 Ratio to signify the number of times each Team has played in the Super Bowl. Performed 5 rounds (2:6, 4:12, 6:18, 8:24, 10:30) with sprints in between each set. Not to short change PAX, YHC called for the air presses to be performed in cadence.

PAX picked up the cones, and we proceeded back to Womble the long way via Grigsby and then onto Stinson via a ‘Chieftain’ run. As we made our final approach back to the flag, YHC short changed the PAX a little on the mileage, so we did a few loops around the lot, while Emeril made absolutely sure 4 miles (quarters) were played.

Mary: Plank o’ Rama- Mount Climbers, Chill Cuts, Pickle Pounders, etc..

Announcements: Enjoy the game, sign up on the Q sheet
T-Claps (Recognition): Sprinkler for the push this morning. Emeril and M4L for their return to AGS and Redenbacher for putting in an 8 pack this week. Bobby Dall for avoiding the fartsack and pushing PAX throughout the workout.

Prayer: Continued Prayers for Wallaby. Shared with PAX that YHC had an opportunity to meet and hear outdoor activist Aron Ralston at a recent sales meeting this week, where he shared his incredible story that was chronicled in the movie, 127 Hours. This gentleman encountered a horrific circumstance where he was trapped and pinned by a boulder while hiking in Utah, only to cut his arm to free himself 5 days after being trapped. The main message he shared was that life will send you boulders, but its how you react to these boulders that make who you are and what you are willing to fight for. Though it was a horrific circumstance, he shared that it taught him gratitude and what is most important in life. With that I challenged PAX to take time this week and write a letter to a loved one that has helped shape you whether it be as a child or as an adult. Take this time to thank someone this week. It’s a small gesture, but quite honestly I don’t think we do this as much as we should in life. Emeril took us out.

Always an honor to lead, HIM! Great work!

Bringing Back the Band!

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FNGs: none

Warm Up: PAX moseyed over behind Town Hall Burger and Beer. Warm ups included Side Straddle Hops,  Imperial Walkers, Hillbillies, Windmills, and Fozio Arm Circles forward and back.

The Workout: PAX then headed down to the bottom of Lassiter road, partnered up for various resistant band exercises. Partner 1 did the exercises while Partner 2 ran up the hill to Matthews road.  The hill series consisted of  left facing side straddle, followed with right sided facing side straddle, followed by running backwards and finally regular sprint.

The resistant band exercises consisted of Merkins, Curls for the Girls, Overhead Squats, Upright Rows,Squat Reverse Fly, Tricep press, Bent over rows,  Split leg lunge, Curl Hold, and Outer Thigh Raises.

Mary: PAX moseyed back to starting area for some Dying Cockroaches , Low Slow Flutter in cadence, Box Cutters, Alternating Toe Touches, and   LBC’s

Announcements: Q sheet signup, help with Snap with moving Thursday at 6:15 at his office  and Food Pantry this weekend.  Honor to lead and hope you had fun.

T-Claps (Recognition): EC Deadbolt, 187, Pablo, Bobby Dahl, Dawgpound, Mookie

Prayer: Wallaby spoken and unspoken prayers

Pablo’s Birthday Q at Paradise City

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15 PAX, 6 for EC, braved the cold temperatures to come and celebrate Pablo leveling up after another trip around the Sun.  I appreciated all the friendly faces that came out to show their support.  It was good to see Java’s dog, Nespresso, venture out into the gloom until Warbucks decided to hurt the dog (shame on you!! jk).

FNGs: None

Kotter: Particle Board

Notable Absences: Midget4Life

EC: Skidmark, Warbucks, Buford, Dawgpound, UTI, Pablo

Warm Up: started with a mosey the back way around toward tennis courts stopping multiple times for warm up exercises in cadence: SSHx40 (1 extra for good luck), IW x10, HB x10, Sir Fazio Arm Circles 10F&10B, seal claps x10, overhead claps x10

The Workout: Q got a headcount and split the PAX into 3 groups of 5 for small group indian runs to complete stakem-up suicides.  There were 5 pain stations that started at the top of the ramp area and went toward the stop sign on Sportmanship Way.  Pax ran to station 1 and did assigned exercise, then back to the beginning to repeat exercise from station 1.  Then run to station 2 to complete assigned exercise, then back to beginning to repeat station 1 and station 2 exercise, and so on… until all stations were complete and all exercises were repeated and stacked together at the beginning.  Exercises were as follows:  Station 1: 5 Burpees , Station 2: 10 Turkish Get-ups, Station 3: 15 Hand Release Merkins, Station 4: 20 Jump Squats, Station 5: 25 Monkey Humpers.  When completed, PAX moseyed to the box office and split into 2 groups, 1/2 PAX did bulgarian squats x10 each side and the other 1/2 held BTTW x 2 rounds.  Mosey to the flag for Mary.

Mary: The following exercises in cadence: LSF x20, Homer to Marge x10 regular x5 right leg up x5 left leg up, Boxcutter x20, Freddie Mercury x20, Pickle Pounders x10

Announcements: 2nd F opportunity at Wegman’s for lunch followed by Ice Skating at Raleigh Ice Plex, 3rd F opportunity to support family member of Kosher to build a playset (info to be posted on slack)

Prayer: Wallaby, Crablegs, Unspoken, Warbucks took us out.

Half Dozen for 3, 5, and 6 miles @AGS..

/in /QIC:
PAX: , , , , ,

YHC made a return as Q to AGS this morning, having been a participant in a series of strong Q’s offered over the past few weeks by Slide Rule and Pikachu. With Speed Racer Hill repeats offered 2 weeks ago and a crazy labyrinth of hills concocted by Pikachu the week prior, YHC planned a 6 and 3 mile route for PAX that offered several gradual rolling hills.

Rolled out of Wescott and realized at the light at Sunset and Holly Springs Rd. that I was trailing 187, who was on his way to Womble. I laughed at the irony of trailing behind him and what would be the whole morning during the run. Arrived to see  several vehicles parked. Planted the flag and welcomed Cowboy, LED, and Sprinkler, who got headlocked by YHC at Panera yesterday after indicating he had never tried AGS.

50 degrees at go time. 6 o’clock hit and we were off to the back parking lot for the following exercise:

Warm Up: SSH X20. As we finished SSH’s, Redenbacher comes rolling in. 3  Burpees OYO for the late arrival.  Hillbillies X15, Imperial Walkers X15, Good Mornings X20, mosey back to the flag, squat hold for the six. Prison Squats in cadence- on YHC’s up and down.

Squat hold while I explained this morning’s routes…

The Workout: Testing out AGS for the first time, Sprinkler committed to 3 miles with Cowboy, who decided to run with him. The 3 mile and 6 mile route led PAX down and up Stinson to Bass Lake Road past Lowe’s food on the left. At the light at Holly Springs Road, 6 mi PAX headed toward Rhamkatte Village, while the 3 mi PAX took a left onto Holly Springs Road and the long way around the baseball fields to Grigsby back to the flag. LED, 187, Redenbacher proceeded up Rhamkhatte Rd to a right on Skymont. Followed Skymont all the way down to the greenway trail that leads to the neighborhood where we run EC at Paradise City. We got halfway down Skymont before Redenbacher had to “pull a Lipstick” and journey to the Jones Park facilities a little earlier than anticipated. Continued on with 187 and LED ahead in the distance.

Big shout out to 187 and LED for picking up the six frequently this morning. YHC was fatigued and just not feeling it, but they stuck with me making several circle backs. As we exited the greenway, we did a full loop around Arctic Ridge before heading back up the way we came, but this time visiting Veterans and Jones Park back onto Holly Springs Road, before making the final push to Womble.

After everything was said and done, LED and 187 got their 6 miles in. YHC, Redenbacher, and Cowboy got 5mi, and Sprinkler pushing a bit over his 3 target. Solid work for a Sunday morning.

Mary: She bailed on us.
Announcements: 3rd F next weekend. Mama’s House- help painting a ramp, 1 car garage, and touch up some windows. Check Slack this week for updates by LED on times, etc.. YHC challenged PAX this week to seek opportunities to help our community and volunteer time\resources. Great work by the Master’s Shield Lock Team yesterday. A simple gesture no matter how big goes a long way.

T-Claps (Recognition): Sprinkler’s first visit to AGS and getting miles in both yesterday and today. LED and 187 for picking up the six. Cowboy for holding Sprinkler accountable on his run as well as squeezing out extra miles around Womble. Redenbacher for escaping the clutches of the fartsack to join us just in time.

Prayer: Fonzie battling the flu. Those who are battling illness related to the flu and pneumonia. Those with newborns, continued prayers for continued health. YHC took us out.