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A Rush to 45

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I proudly was site Q for Disney for more than a year “back in the day”.  It was a valued part of my F3 experience. No better way to start my 45th year with a trip back to pick up the Q.  It was cold.  Rolled up for EC with a group of me plus 4 guys I am proud to say I have covered a lot of miles with. Went back to one of my favorites from the F3 exercise list, The Red Barchetta, a workout in honor of the classic Canadian rock song by Rush.  Done this twice before and shared the story, so today we just stuck to minimal chatter and put in the work.  It was a great group of 13 PAX.

FNGs: Are there any left in South Wake?  Seems like a long time since I have seen a new name.
Warm Up: We did.  We had “The Dark Side of the Moon” lined up around half the circle.  I missed the memo about wearing all black.  Standard loop around the soccer fields, then some classic w/u exercises in the lot including one that I famously introduced at Disney a couple years ago, the Goof Ball, and a few SSH because if you have ever been to a Nemo Q you know they will make an appearance.
The Workout: Out on the field we took a spot on the line.  100 yard run across field, plank hold for the six, then SSH ICx100, recover on the jog back. 75 yard run, plank hold, Mountain Climbers ICx75, recover on jog back.  50 yard run, plank hold for six, LBCs ICx50, recover on jog back.  25 yard run, plank hold for six, tempo merkins ICx25, recover on jog back. 10 yard run, plank hold, burpees x10, recover on jog back. This is a different type of workout as the focus is on heartrate and I make sure to include the total cadence so we know, for example, we are about to do 100 SSH.  We wrapped up with another lap around the soccer fields and then hit the wall on the bath house (many other options for what I could call it were provided) and we did alternating sets BTTW and star jumps.  10 count, 15, 20 and the group was looking strong so went to 25.
Mary: A couple quick sets Homer to Marge, 6 hold, low slow flutter, 6 hold, pickle pounders, LBCs.  Closed with LBC ICx45
Announcements: After name-o I counted to our six PAX and Tetanus talked about how he came out to F3 (thanks UTI for another Woodcreeker) how he got his name and what he has been getting out of F3.   Slack has you covered, Pinehurst convergence, new kettlebell AO
T-Claps (Recognition): Deadbolt, was great to see you out there this morning – you introduced me to F3 and you passed the torch at Disney to me when I became site Q.  Everyone for posting this morning in the cold, you are all difference makers.  Also, just thankful for the opportunity to see so many of us setting stretch goals and then getting to appreciate the reward – no matter what the finish line is.  Maybe it’s a full marathon, or maybe it’s just focusing on taking small steps to improve the important relationships in our lives.
Prayer: Racers/ruckers this weekend, those dealing with injury.  Took a silent 10 count for any unspoken and YHC took us out.

Tips on staying warm

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FNGs:None
Warm Up:Jog to big parking lot with high knees to circle up.  SSHx15, GoodMx10, Windmillx10, MClimbx10, FArmCx10 forward/backward, Overheadclapsx10, sealclapsx10, Hillbx10,Impwalkx10, SSHx15
The Workout:   Partner up for Dora and gather 1 big rock for the couple.  150 Squats, 200 Wonder bras, 300 straight leg dead lifts.  Other partner ran a lap around the parking lot and picked up where other partner left off.  This went on for some time.  Still had enough time to do a 3 line(parking line) bear crawl to 1 merkin and lunge walk back for 2 merkin.  This went on till we achieved 10 merkins.

Mary: Barely enough time for Mary but, we pressed on.  Mainly because the Q does not like laying in water and the parking lot was wet but, we forged ahead with LBCx10, lowslowflutx10, anklebiterx10, WW2x10, boxcutterx10 and homertomargex10(to which we learned we are doing this wrong) So i’ve been wrong for 2 years.
Announcements:  Christmas party, Q sheet (be sure to sign up)  Yogurt and I are looking for site Q’s for Cletus.
T-Claps (Recognition):
Prayer: Noah Ark M has taken a step back, please pray for her.  Several babies born and more on the way.

TIPS to stay warm:

Avoid wind, keep all body parts covered from the wind and when running or standing, wear hoodie to put your hands inside to keep them out of the wind.

Skull cap is important to keep heat in.  Always wear in lower temps.

The Q can play a major role in keeping you warm but, keeping you out of wet grass and water spots.

Wear gloves with cloth back so when your nose is running you have some place to wipe your nose.

Layers!!!! Da Business rules on layers.  Under 60 degrees is a 2 layer day (shirt, hoodie), under 40 is a 3 layer day (shirt, hoodie, plastic or nylon cover), under 20 is a 4 layer day (winter shirt, Fleece, Hoodie, plastic or nylon cover).  All temps below 60 require 2 layers on the bottom.

People pay big bucks for this stuff

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YHC arrived at 0455 to set up the agility course on the courts. 0503 planted flag. 0507 no other cars pulling in for EC for off I go. Arrived back to a HC Deadbolt a long with M4L and Mookie making a visit to KG after a little smack talk. Hope they return soon. Here’s what we did.

FNGs: No Way

Warm Up:
Lap in parking lot with slides and carioca on parking lines

Circle Up
Air squared x25 IC
Plank jacks x25 IC
Carolina Dry Docks x20 IC
Sumo squats x25

The Workout:
Mosey to the rock pile.
Rocks – from ground up, curl, out, in, curl, tap ground x20 (2 rds)
Baby dips on curb
– leave rocks out for later

Mosey to courts
Agility course set up with ladders, cones, hula hoops on ground.
Two lines – 1 HIM runs the course while others do an exercise AMRAP until line is complete
4 rds – preachers seat with seal claps, WWII’s, nipplers/werkins, lunges/squat jumps

Back to rocks
Rock curls x25 slow IC
Skull crushers x25 slow IC
American hammers x20 IC
R&R

Mary:
Crab cakes x15 IC
XO’s x10
Hello Dolly x15
J-Lo’s x15

Announcements:
Frosty sign up, q sheet, Xmas party, Oakwood24

T-Claps (Recognition):
M4L, Mookie, Deadbolt making a visit to KG

Prayer:
Crab legs treatments, Cowboys co worker, sprinkler travels

Great job by all HIM! Until next time…

BS Out!

Double Feature, Double D Birthday, and a Double Dose of Fellowship @ Dunkin

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Lots of miles in SouthWake again this week as many PAX are locked in with focus on the HSHM, while some are also tapering headed into this week’s Richmond Full. YHC got a mid-morning message from Pikachu on Saturday, looking to co-Q a 3mi option with some Yoga and asked if we could include that in the pre-blast. With that, a double main event was in play, along with some EC and 6-mi run.

With the extra hour of sleep, surely there would be new faces showing for Sunday’s installment of AGS. This morning managed to bring out a few…

Arrived to Womble about 9 minutes late for the 4mi EC that started at 5:10am. UTI was already in the lot staying warm inside the confines of his Corolla. Pulled in, planted the flag, gave a quick apology for my tardiness and then we were off. Headed up Stinson, then on to Grigsby following the HSHM greenway to the back of the new development and then back up the other side of the neighborhood near Sugg before heading back to Womble. Exchanged some great mumblechatter with UTI on a wide array of topics. As we arrived back to Womble, I lost feeling in my thumbs and instead of stretching, quickly reached for my gloves that I left in the car. Quickly began resuscitating my thumbs by breathing life into my knuckles. Damn it was cold this morning… A balmy 37 degrees.

Paced a bit back and forth and like clockwork in the lot, while Master Shake rolls in and then immediately followed by Pikachu. At that point, a rare Slide Rule appearance starts to take shape. Then Oboe and hey wait a minute…Coal Ash? Quiver got the memo on the 3mi and yoga and decided to join the party. Finally, DoubleD rolls in to start his birthday off right with a run and some fellowship.

6am hit and we were off around the soccer fields for the following warm up.

FNGs: None

Warm Up: Led PAX to the back Ivan lot to circle up for sets of 12 of the following exercises: SSH, Prison Squats, Good Mornings. YHC’s cadence count was a bit quick this morning, likely the result of the cold weather. Butt kickers to the curb, where we switched to Frankensteins to the end.

Circled up one last time for Fazio Arms 12F\12B. Led PAX back to the flag with a squat hold, while explaining the route.

The Workout: For the 6mi run, PAX took Stinson to Holly Springs Road and then onto Jones Park, through Veterans, and then out to the neighborhood that is on the EC route for Paradise City. YHC instructed PAX that when they entered the neighborhood, we’d take a sharp right along the power lines and then circle around to the side street-Arctic Ridge Way they use as part of the Half Marathon route, and proceed back put to the greenway onto Veterans and Jones. When we made it out of Veterans and onto Jones, PAX took the new side path up to Rhamkhatte. When we conquered Rhamkhatte, we then proceeded down Bass Lake and a right onto Stinson before meeting back up at the parking lot.  Pikachu and Quiver joined us for the first 1.5 miles and then headed back to get about 25 minutes of Yoga. Strong runs by all PAX with frequent circle backs to pick up the 6. As we arrived onto Stinson, YHC mentioned to Coal Ash if he remembered the time before Deadbolt had a boat and ran regularly on Sundays, but specifically the time he pulled both of us up Bass Lake at AGS and then decided to incite a jail break up Stinson to the lot.

He says, “yeah- I remember that,” just as he eyes UTI, Slide Rule, and Double D about 100 yards ahead. He then says, “You think we can catch them?” To which I knew I had a little left in the tank, but probably not enough to go full blast. After about 70 yards, YHC died off but kept an 8:45 pace up the hill, but saw Coal Ash get after it and before I knew it, he was running along side of those gazelles. He caught em, and upon later Strava review had me PR’ing that segment. Always get a great push from Coal Ash, especially up the hills. Coal Ash then circled back one final time to pick up Master Shake.

Now knowing what I know from last week, Master Shake found another gear I hadn’t seen before. Almost as if someone clicked another speed on his blender setting for the last 1/2-1/4 mi. Today, YHC knew enough that he wanted to see someone else chase him down at the end, so I stopped my morning run at the lot. After exchanging a few fist bumps with Oboe, UTI and Pikachu, I see Slide Rule, Coal Ash and Master Shake jockeying in for the last strides of their run, with Master Shake having a Glengarry Glen Ross moment…This dude is closing and getting stronger week in and week out.
Mary: May have taken our great group birthday pic with DoubleD. Didn’t catch her name so not sure.
Announcements: CSAUP-Frosty Dec 7th
T-Claps (Recognition): All PAX getting miles this morning with the time change.
Prayer: Prayers for M’s who are expecting, those PAX with new infants. Continued health to those PAX training for races. Prayers for Slide Rule and his upcoming exam on Wednesday. Another year older and another year younger\stronger, special prayers for a great year ahead for DoubleD. Happy Birthday! #respect.

2nd F at Dunkin. Good mumblechatter. Slide Rule enjoyed a fritter. Thanks for the coffee, UTI!

Hard Stop at 10?

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EC: Bulls Eye, Yogurt. After planting flag at 5:03 am, launched EC with Bulls Eye, who was already underway setting a 5k PR. Way to go!

Warm Up: With temps well into the 40s for the first time this year, we looped the soccer fields and returned to the top of the Cletus lot for warmups. SSH x25, arm circles 10f/10b. A car sped into the lot and out hops Florence, Hardy, and Poop Eater (dawg). Five burpees OYO to celebrate their arrival. SSH 25x to get these additional guys warmed up. GMs 16x. Mosey to tennis courts.
The Workout: Partner up and claim a corner of a court. Wheelbarrow the service box 3x, switching partners and doing 5x Merkins in between. I didn’t write down all of the following, so it may not be 100% accurate! But you get the idea–alternating arm and ab work.

Amphitheater. Dips 16x on ledge. Pickle pounders 16x, WWIIs 17x, Catalina wine chillers 15x on stage.

Playground. As you can see from the illustration above, there’s a difference between chin ups and pull ups. By using different hand positions, we did both. Pullups 5x each hand position (palms in, palms to front, palms to back). WWIIs 15x and plank while waiting.

Amphitheater. Dips 17x on ledge. WWIIs 17x on stage. Slide Rule notes the seemingly random counts. He argued that I just kept forgetting to stop at 15. I did not argue.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Plank and ab work while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. Pickle pounders 16x, Catalina wine chillers 15x on stage.

Playground. Pullups 3x each hand position (palms in, palms to front, palms to back). Core work–abs and plank while waiting.

Amphitheater. Erkins 21x, derkins 21x on ledge. LBCs 21x, Balls To the Wall by request with 10 count by each PAX.

Mary: Indian run from amphitheater back to tennis courts. Oboe’s “favorite,” Freddie Mercurys 21x. Just enough time for 10 Merkins! Slide Rule seized the opportunity to ensure a hard stop/count of 10 with a firm HALT at 10.
Announcements: See Slack for Breathtaker accomplishments and current status.
Prayer: Slide Rule big academic test this week. Families with new babies and those expecting new babies.

Shaken..Not Stirred, but Strong despite the added Water

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Pre-Blast called for a 5-mi ‘shake out’ run this morning at AGS. Arrived to Womble this morning and fittingly see Master Shake parked and ready to go. The weather humid this morning, almost a complete 180 from yesterday’s perfect 51 degree dry forecast. Parked toward the tennis courts was a truck I hadn’t seen before and out emerges Martini, fresh off a distance PR at U-Turn yesterday. I know Halloween is a few short days away, and a ghost in the form of Pilgrim now comes into focus. He’s got a half planned and is meeting Bernie this morning for some miles, who is just a few strides away.  Nemo pulls in and we have 4 PAX for this morning’s run at AGS and conducted the following warm-up.

Warm Up: Quick jog from end to end of the lot, with alternating lunge walks, butt kickers, and carioca. Circled up for Imperial Walkers X10, Deep Squats IC X10, Hillbillies X10, Fazio X10F\10B. Squat hold while explaining the route.

The Workout: Shake Out Run.. PAX proceeded down Stinson and up to the stop sign at the Bass Lake Road intersection. Moved left on Bass Lake, past the Dauber Cathedral (Lowe’s Foods). At Holly Springs Rd, we took a right and headed down to Linksland, where we took a right and then an eventual right on Salem Ridge. At the end of Salem Ridge, proceeded back up Bass Lake onto Stinson and then took a trip back to the flag via Ivan parking lot and the back side of the baseball fields to complete the 5mi run.

Mary: Stretches OYO
Announcements: HSHM in a few weeks. HSHM channel on Slack.. be on the look out for segment runs during the week via ShamWow and that determined Aquaman.
T-Claps (Recognition): All PAX for first battling the humidity and then the steady rain that came down as we reached Salem Ridge. Nemo for picking up the six. Martini for following up his strong U-turn performance with his first AGS appearance.  Acceleration alert on Master Shake. During the last 1/2 mi to the flag he took off in a gear YHC can only describe as blender setting- Liquefy. This guy is showing up every week and every week getting stronger.

Prayer:

YHC shared a few takeaways from yesterday’s long runs. OK- Let’s start with that WTF Half Marathon that started at 3:30am yesterday. Insane- Yes. Completely Pointless- No… The story behind this one is deeply rooted in accountability. About a year ago, Pikachu and Skidmark started an AO called Crazy Time, which had a 4:30am start on Friday’s and ended, leaving enough time for some EC and then eventually patronage to Cletus or Ivan. This AO has since been on hiatus, but in August-September, posts of 8 mi EC’s started to proliferate on Slack, which prompted YHC to ask Pikachu the question…”Why don’t you just do a Half Marathon EC.” To which Pikachu responds, “Is that an HC, Mookie?” I then replied with the following, “Not this month, Pikachu, but sometime in October around HSHM training time. Here’s something you may not know about YHC. I am a man of my word and although it sounded crazy, I did suggest it, and to the point that I wrote down that this would happen in October. So last week when Pikachu was at AGS, I verbally HC’d for yesterday as a promise to him, but more importantly as a promise to myself to commit to this insanely early run. In the process, I even managed to headlock Redenbacher and M4L for the run.

The moral of the story is this, it’s only crazy until you do it. Yesterday was a lesson in accountability and commitment. The fact that we had 4 guys doing a 3:30am half marathon was impressive, but not as impressive as the parking lot at Ting as we arrived back to the lot and onto the ramp in the final 1/4 mi. With all the cars parked, I could have sworn race day came a few weeks early. The PAX in SouthWake have always inspired YHC and in race season, like it is now, its a pretty incredible time to witness all of this positive energy amongst PAX to become not just better runners, but better individuals, who accept challenges together and convert the crazy into a commitment to be better men, better husbands, fathers, and contributors in the community. Amazing, Men! I’m all out of adjectives.

Additional prayers were sent for those PAX battling injuries and those training for races for continued health. Those experiencing marital challenges and all unspoken. YHC took us out.

There’s a F3 name for that!

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EC: Emeril, Pablo, Pikachu, 187

FNGs: None

Warm Up: SSH ICx20, Arm Circles F/R ICx10, Seal claps ICx10, Moroccan Nightclubs ICx10, Overhead claps ICx10, Imperial Walkers ICx10

The Workout: Mosey to the Abyss for a “Not so Lazy” Dora. Partner up. Both partners go to the bottom of the stairs for 10 jump squats and then back to the top. Partners do 100 merkins switching every 10 with plank hold when you aren’t doing merkins. Back to the bottom for more jump squats. At the top again partners do 200 WWIIs switching every 20 with 6″ hold when not doing WWIIs. Another trip to the bottom with jump squats. Partners finish with 300 squats alternating every 30 with squat hold while waiting. Finish at the abyss with a 4th trip to the bottom with jump squats and back to the top. PAX did American Hammers waiting on the six.

Indian run to Holly Springs Elementary School for a set of 20 Russian Dips, 20 Balls to the Wall and 20 People’s Chair (not the be referred to as Wall Sits!!!). All were done in cadence with a total of 2 sets. Mosey back to the parking lot at the soccer field.

Mary is nowhere to be found so we finish on the soccer field. Pax do Up Downs (quick feet in place and drop to your stomach on ‘down’) for the remaining 3-4 minutes. There was mumble chatter about this having another name but it was never determined and YHC didn’t care enough to check the Lexicon.

Mary: Up Downs

Announcements: CSAUP, GoRuck, Holiday party… check the interwebs for the details

T-Claps (Recognition): Way to show up and kill it Mookie! Over half the PAX were at Thunder last night and a quick turn this morning.

Prayer: Addiction, Transitions (Moving), Relationships.

Men, take a moment to listen the the F3 Mistress podcast. It’s a well needed reminder that we must always keep our concentrica in check. Don’t commit relationship malpractice by putting other things aside for F3.

Thanks for the opportunity to lead you men. I’ll try to do better next time!

First Chill of the Season

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YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

You Show Up and So Do I…

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Remember those episodes of Mr. Rodgers we used to watch as kids? They had a magic word with every episode. Later through mainstream TV in the 80’s and 90’s, shows like Saturday Night Live and Nike commercials featured Eddie Murphy and the “Admiral” David Robinson, providing parodies like Mr. Robinson’s neighborhood, where each provided comedic satire mimicking Fred Rodger’s word of the day. Well, Southwake….Today’s word of the day on this Sunday was…Ready?….ACCOUNTABILITY.

Full disclosure in this backblast in an effort to be completely transparent with PAX who continue to inspire me on a daily basis. YHC put up the pre-blast yesterday afternoon advertising a 5mi EC with a 6mi Main Event. The alarm was set for a 4:20am rise. Hit snooze twice.. Something about those 18 minutes, made YHC feel a false sense of security, knowing that I had enough time to make it to Womble in time to plant the flag and get PAX started for this morning’s run(s). As YHC finally woke, the back wasn’t feeling right. Same feeling from the week before. Surely PAX would understand if I ‘mailed it in’ this morning and decided to stretch instead of running EC. Last week I got a mile in and had Maybelline lead PAX on the designed route. In retrospect, stretching was the logical option, but after reading Aquaman’s FB post on discomfort this week, I should have planned better and ultimately would have been fine continuing on the route.

Arrived late to EC- about 4minutes. As I drove down Stinson across that set of speed bumps I know all too well from Cletus and Ivan EC, I had convinced myself that I’d plant the flag and tell LED and H1N1 that I just didn’t have it this morning.  They were the only PAX with an HC and a planned route that started at 5am heading into this morning. I had convinced myself that I would save it for the main event and even had a line…”You guys go ahead on your route. I’ll stay back and stretch and prepare for the PAX at 6am.” As I made the right into the Womble lot, I see the light up vests and headlamps. “Damn it, Mookie…If you can’t Q it, don’t do it.” And with that gentle reminder, YHC mumbled, “If you are showing up, so am I..suck it up” and pulled into the parking space next to LED’s truck. No more excuses… These guys were now waiting on YHC. It wasn’t just H1N1 and LED. We had Pikachu, Bernie, and Cupid, making a 6 pack for this morning’s EC run.

Asked LED if he had a route. He and H1N1 were doing the escape route to Ting for around 7-8 miles. Perfect. The remaining 4 would follow and circle back when we got to the Paradise City EC neighborhood. I think the last time I saw LED and H1N1 all morning was in that parking lot. Those dudes exited Stinson with a purpose and as we reached Jones onto Veteran’s Park, those light up vests faded to black. Cupid, Bernie, and Pikachu kept YHC honest. As I sat back in a comfortable 9:10 pace, I could still see them and knew if I kept them in sight, I’d be holding my own on the run. As we made our way out of Veteran’s, YHC lost them them on the ‘Boardwalk’ into the PC neighborhood. Light up vests then proceeded back toward YHC and at that point knew they reached the turn.

Made it back on the ‘Boardwalk’ and on to Veterans. Pikachu called an audible and indicated that we could bypass Veteran’s and venture toward Holly Springs Road by way of Rhamkatte Village. Also determined at that juncture to ride on the left side of Pikachu instead of behind, while also picking up the pace to be in front. Something was brewing inside of Pikachu and had enough wits to be above the fray instead of below…At that point, YHC’s back issues from earlier subsided. Guess its a part of getting older and just takes longer to warm up. Made our way through Rhamkatte and onto Holly Springs Road. Asked for a route confirmation… Do we go straight down Bass Lake to Stinson or do we get back to Womble via Holly Springs Road-Raleigh, Grigsby-Stinson?….

Neither. We ended up going Bass Lake to Earp, Left on Raleigh and then Grigsby and onto Stinson. All EC PAX arrived back to the lot and were greeted by an AGS regular- Master Shake. While YHC switched out Hokas, Pikachu made a pit stop, Cupid did some stretching, Bernie adjusted his earbuds.

And….then here it is.. just what in the hell is going on here at AGS?  In rolls DoubleD, followed by 187, Lipstick, SkidMark, Pablo, and an FNG UTI headlocked at Dunkin Donuts after the Saturday Dad’s Workout. Second FNG in 4 weeks at AGS.. Honestly, only in F3-Southwake do we see FNG’s showing up to first workouts getting 6 miles, having only run 3mi ever as their longest run prior. What’s even more impressive is that they keep showing up after and in impressive fashion.. Look at Master Shake- think he is on 4 straight weeks of AGS.

Walked over to greet Skidmark and mistakenly asked if he was ‘Getting 10mi this morning.’ His standard was vastly different than YHC’s standard this morning as he replied with a, “No Mook, I’m getting 18.” Yeah- note to self, next time YHC asks how many miles Skidmark, 187, Bernie, Pikachu, Lipstick, and Cupid are getting on a weekend day, just take the number YHC has in mind and multiple by 2….or in Pikachu’s case..muliple by 3. Good Lord, Pikachu…31 miles at 8:40 pace? Seriously? #Respect

6:00am hit and we were off with the following workout.

FNGs: Welcome, Juul!

Warm Up: Light jog around the tennis court lot. Circled up for Imperial Walkers X12, Hillbillies X12, Good Morning’s X12, Fazio Arms 12F\12B, Prison Squats X12, One extra Prison Squat with a hold for Morocan Night Clubs. One final squat hold to explain the route.

The Workout: Bernie and the additional gazelles (Skidmark, Cupid, 187, Lipstick, and Pikachu) had a planned 18 mi run, which would take them down and up Stinson, with a right onto Bass Lake, Left on Salem Ridge, Left on Linksland, and down Holly Springs onto Starbucks and the U-Turn route. YHC decided to change this morning’s planned route to mirror the first 3-4 miles of Bernie’s route so that PAX could run together for part of the way. The only exception to this morning’s 6 mi route was a slight detour within Rhamkatte for a lap and then back onto Holly Springs Road to Raleigh, Grigsby, and Stinson to the lot. Kudos to Pablo and DoubleD for picking up the six throughout the 6mi route.

Mary: Stretches OYO after the run.
Announcements: F3- Family Cookout next weekend. Sign up sheet on FB and Slack.
T-Claps (Recognition): All PAX getting quality miles this morning 6-18-31 mile distances. Also to Redenbacher, Full House, and UTI for completing a preview 1/2 marathon this morning. Also T-claps to FNG-Juul on his first workout and Master Shake for making AGS a ‘thang’ this past month.

Prayer: COT was conducted before the Main Event. Continued prayers for Pikachu’s friend, Josh whose grandmother passed last week. Continued prayers for Bernie and his family. YHC took us out.

Men- Listen up. I want you all to know that every one of you, those I’ve come to know well these past 2 years and those I’ve met a few times in the gloom..Whether you know it or not, you all continue to inspire YHC. Truth be told, I had no desire to run and workout this morning and is sometimes true from week to week. In fact, as stated earlier in this backblast, I am sometimes totally reserved to ‘mail it in.’ The power of ‘showing up’ is a real thing. It’s one thing to ‘show up,’ but it’s not just a matter of ‘showing up,’ its a matter of ‘showing up’ with intent. Every one of you showed up with the intent to make each other better this morning and every morning I make my way out of the fartsack and into the gloom. It’s what I enjoy most about morning’s in the gloom. You are the first faces I see, and the one’s YHC knows will be there in those times of discomfort (including rounds of DoubleD inspired Coyote Ugly’s) whether its in the gloom or in life. The Richmond Marathon and Holly Springs Half are just around the corner…. After what YHC witnessed this morning, there is no question…F3 Southwake is ‘Showing Up.’ Always an honor to lead on Sundays and looking forward to many more in the upcoming months.

That time that Burt Reynolds Fartsacked….

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

Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.