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I Read the Article, So I Decided to Try It….

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Pre-Blast advertised a 2+ mi EC, leveraging the new greenway behind the newly developed homes along Grisby. It’s time to up the mileage being offered at AGS with HSHM just around the corner. Today’s Main Event would be a review of the Womble escape route along the 1/2 Marathon Course, were YHC would be taking PAX through Jones and Veteran’s Park, including the neighborhood that encompasses part of Monday morning’s Paradise City EC route. 3 out and 3 in….

Rolling in for EC, I see a dry UTI parked and ready to go. I stress the ‘dry,’ as what I witnessed today after the run may have been quite possible the most unbelievable display of ‘ringing out your shoes and socks. Could have filled a kiddie pool, no joke. The man works hard out there, that is for sure. EC was a nice even paced route along the new greenway. Halfway in, YHC forget to press play on his Garmin, but after everything was said and done, 2+ miles as promised. Did some light stretching as PAX started to roll in. We had DawgPound with Cowboy riding shotgun. And then a car I had never seen before….

Out of the car emerges an FNG, who had read the recent article in Holly Springs Magazine. He said, “I read the article and figured I’d try it to see what it was all about. I figured if I didn’t show up today, I may never try it and this morning was as good a day as any.” As we were getting to know the FNG a bit better, in rolls Oboe and then followed by Nemo. With a few minutes before 6, YHC delivered the disclaimer. All signed sealed and delivered were were ready to go with 25 seconds left.

6 o’clock hit and we took off with the following warm up.

Warm Up: Light job to the back of the lot. Lunges to the middle of the lot. Circle up for the following…. GM’s X10, Hillbillies X12, Imperial Walkers X10, DawgPound Mountain Climbers X10 (as re-learned at Ivan this week…YHC still did them wrong according to Dawg), Fazio Arms 10F/10B, Prison Squats X10. Squat Hold, while explaining the route.

The Workout: Womble Holly Springs 1/2 Marathon escape route, with slight Main St.\Raleigh St. detour. PAX headed out of with a left on Stinson, followed by a right on Raleigh St. Followed that all the way to Holly Springs Rd, where we headed through Jones and then onto Veterans Park. As we ventured out and into the Paradise City EC neighborhood route, PAX were seen periodically picking up the six. Did a quick loop, and DawgPound, FNG, and YHC exchanged some quality mumblechatter. During the run we learned that the FNG is an avid reader, works for the same company as Cowboy as a Technical Developer for Flu Vaccines. Additionally, we learned that his longest run prior to today was a 5k a few years back. Well today, he got his money’s worth and put in a solid effort. At the conclusion of the run, he even indicated interest in running the 1/2 as his company is a sponsor. He now has plenty of instant accountability. Whether he knew it or not, he had it the moment he stepped out of his car this morning. Strong finish at the end by PAX picking up the 6 and remaining PAX as we entered back on Stinson. DawgPound and I trailed a bit behind as we were confirming characters from Aqua Teen Hunger Force. YHC had never seen it before, but apparently since our FNG’s name is Carl, this triggered recall for Dawg specific to this cartoon. Hence, the makings of another quality name in F3-SouthWake.

Banana Seat, Princess Cut, Oboe are some of my favorite names ….but this one this morning from Dawg may be up there….Welcome- Master Shake.

As we arrived back, circled up for COT and watched in awe as a now very saturated UTI began ringing out his socks and shirt. It was a humid morning, but a solid run and can’t wait for the upcoming Fall training runs to start. Today was the first of many tours of the route as we set our focus on November’s Half.

FNGs: Master Shake
Mary: Stretches OYO as we did count off and name-o-rama
Announcements: Paradise City tomorrow 5:45 Fitness Test
T-Claps (Recognition): All PAX, especially our newest member Master Shake, showing for his first workout getting a mileage PR.
Prayer: Prayers for Shredder and his family. Additional prayers for UTI’s co-worker, Carolyn who is battling cancer. YHC took us out.

Labor Day Convergence 7 of Diamonds

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FNGs: Welcome Bunny Hop and Cousin Eddie!
Warm Up: Disclaimer was given. Bootcamp and Frisbee split up.  Convergence crowd mosey down Sugg Farm Rd to big field with Tree.  Flag was planted and we Bear Crawl Burbee to a comfortable spot.  (YHC called out Grizzly as we Bear Crawl and Burpees were performed.  Circle up for: SSH x50, Daisy Pickers x15, FAC x10 Fwd x10 Rev, Overhead Claps x10, Seal Claps x10, Mountain Climber x10, Mountain Goats x10.  Count off and split into 4 groups for accountability.
The Workout: 7 of Diamonds! YHC called out 4 meeting spots in the field that made up the diamond. At each meeting spot we completed the excercise of the round. Round 1 – 7 4×4’s Round 2 – 14 Plank Jacks Round 3 – 21 Diamond Merkins Round 4 –  28 Imperial Walkers Round 5 – 21 Wide Plank Merkins Round 6 – 14 Mountain Climbers with last 4 of each set Mountain Goats Round 7 – 7 Turkish Get Ups
Mary: Circle up around flag for 5 minute plank hold. YHC started off with Bear Crawl Ring of Fire by moving 3 spots to right and swapping out PAX. We continued this for 5 minutes while holding various Plank Positions and Pickle Pounders
Announcements: If you didn’t get enough today, YHC has the Q at Purple Cobra tomorrow. BRR? I believe it’s this week 🙂
T-Claps (Recognition): FNG’s and Sponsors for coming to a 1hr convergence
Prayer: Crab Legs, Noah’s Ark wife Michelle and their Family

13 at Purple Cobra for a long minute of exercises

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FNGs: none

Warm Up: Moseyed over to behind the new Town Hall Burger and Beer for some Windmills, Good Mornings, Overhead claps, Fozio arm circles, Imperial Walkers, Hillbillies and some calf and hamstring stretches.

The Workout: 1 minute AMRAP of numerous exercises followed by run from bottom of Lassiter road to cross street Matthew Drive.  Exercises included Merkins, Squats, Six inch hold, Shoulder taps, Squat Jacks, Chill Cut, Lunges, Side plank to push up, Plank elbow to knees, Speed skaters, In and Outs and Plank See Saw.  1 minute seemed much longer for some of those exercises.

Mary: Time was running short so only 2 exercise for cadence count to 25 Low slow flutter and Superman.

Announcements: 9-11 stair climb. I will have a clown car in the ready leaving Purple Cobra location. I have about space for 5 if you want in. Time TBD.  I will be heading back to Holly Springs after.

T-Claps (Recognition): EC: Warbucks, 187, Dumbo, Deadbolt, Mookie. Good work men and hope you got a good workout in.

Prayer: Unspoken prayers and Deabolt’s friend Jane as she undergoes surgery today

Broken Promises, Re-Runs, No Regrets….

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Pre-Blast the night before offers up an ‘easy’ run for Sunday’s edition of AGS. YHC sends out early knowing that Bender Street is in play Saturday night at Bombshell. Midget SC’s and YHC knows what’s up. There will be some Billy Jean choreography playing on FB before the night is over…and yes- no Midget come 6am.  The thing is, YHC sends these pre-blasts for a reason. They may not resonate with all PAX, but they have meaning to what the workout will be the next day. The picture depicts a solitary sad clown flying a kite. For YHC it has meaning. This was the last picture taken before making the decision to hit the reset button… A do-over of sorts.

Every time I roll into that parking lot at Womble, I hit the reset button. I reset what happened the week before and I prepare for what is coming at me in the week ahead. The intent is always to advance forward. When I roll in, I know I’m getting at least 6mi as Redenbacher is parked. No signs of life, but I know he is there somewhere getting 3-4. Plant flag and Boy George Rolls in. He already has scheduled run. Unaware, he has 10 miles lined up and asks if I’m considering Soul Crusher. I reply with an unfortunate no. The rain from the prior days cancelled out that option and we’d be taking it to the streets for hill work. Just as I finish up that dialogue, DawgPound quickly inquires, “Are we really doing Soul Crusher? …because if we are, I’m getting in my car and leaving.” I’ll admit, I don’t know everything about running, but I do know that muddy trails make for injuries and with 2 weeks to BRR, none will happen on my watch. With that, YHC already had an alternate plan. Unfortunately, this may very well be the 4th week in a row we couldn’t put the lake in play due to rain, but given the upcoming BRR, hills would be the perfect formula for this morning’s run. UTI and Oboe quickly join and Cupid rolls in with Backstroke (canine 2.0), who does a perfect Lipstick impersonation 2 minutes before the start. Now its a Sunday as Maybelline and Nemo emerge.

6 o’clock hits and we were off with the following warm up….

Warm Up: Light jog around the Womble lot. Circle up for exaggerated prison squats (2 count on the down 1 count on the up) X10, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Mountain Cljmbers X10, Frankensteins to the far end of the lot with alternating Butt Kickers. Carioca to the starting point. Squat Hold to explain the route.

The Workout: With Cupid and Backstroke the only ones to Ruck this morning, YHC provided the running route for the 7 PAX looking for miles. This morning’s route would offer 3, 4, and 6 mile routes as they would be Hill segments on Library Hill, Cemetery Hill, and Bass Lake. All 7 PAX opted for the 6 mi option so were ALL IN on the 3 segments. With a sly look and shades of sarcasm, UTI opens up and says “nice to see you are original and repeating what you did last week.” SHOTS FIRED…It must be told that UTI is an avid reader of YHC’s backblasts. While a reader, he wasn’t yet a do’er so today he’d be in it for the long haul. He later proclaimed that his comments were meant to somehow talk me out of the intended route. One thing about YHC is that he is stubborn and when its layed out in the circle, it gets executed. Route would start at Womble Tennis lot and continue through the baseball fields. As we made our way out of the fields, we would advance right onto Grigsby, then Raleigh and eventually onto Main St., where we would detour to the Library. At Library Hill we would continue on the down slope all the way to the speed bump warning. With all PAX at the speed bump line, we’d all ascend at a strong pace to the top.

This is where it got interesting, as Oboe, as if shot out of a cannon, set the ‘standard’ on that segment along with strong efforts by all PAX. YHC then directed PAX to drop off their library books and advance the long way around the lot to the drop off and back up toward the DTT AO meeting spot onto Earp. As we approach Earp, we proceeded left to the Cemetery. At this point, we had Nemo, UTI, Maybelline, and Oboe ahead with YHC, DawgPound, and Redenbacher at the crossroads of really? and yep- let’s do this… Nemo came back to pick up the six and now it was on… Strong push up the hill with Redenbacher finding another gear to the top. As we all stood triumphant at the top, we looked ahead and realized… WTF.. this thing is a damn half pipe. Rolling with it, we descended and climbed to the the stop sign at Main St. Continued up Earp and then a right on Bass Lake. At that point, YHC knew his perfect 2 month streak of 1 hour 5-5+ mi AO’s was in jeopardy. With Bass Lake left, I inform UTI and Maybelline that we may be over if we make it all the way to the Bass Lake lot. We had 17 min left at that point, so we’d be cutting it close with 2 and change left. PAX continued on Earp, circled back for the 6 and then proceeded down Bass Lake. As we made our way down, DawgPound made a detour down Stinson, with remaining PAX moving forward. Told UTI, who was ahead, we’d stop at Salem Ridge and then head back, leaving us 200 yrds short of what YHC had planned. All PAX made it to Salem Ridge and extended beyond to the lot before proceeding back up Bass Lake.

At this point, I’m not sure what happened, but the push from the remaining PAX was incredible. Maybe it was the right song in a play list, maybe PAX wanted to get back to the lot before 7:15, but somehow we found a groove in that last segment and pushed each other to an 8:43 pace before hitting Stinson. Finished the route to the flag, some getting a 10K, others 7 and 9 with EC.

Overall- just flat out strong efforts.

Mary: Stretches OYO
Announcements: ShamWoW has PC tomorrow.
T-Claps (Recognition): All PAX getting miles in on a Sunday. Maybelline 2 weeks in a row putting in some quality hill work post-rehab
Prayer: Noah’s Ark and his M, Michelle. Continued prayers for health and healing. Those on IR. YHC took us out.

Recover on the Jog..

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Paradise City has to be one of my favorite AO’s in all of SouthWake. Over the past two years some of the more memorable moments for YHC happened right there in that parking lot..like the time Chips almost made half the PAX merlot with a combination of WWII’s and wind sprints. That may have been the time someone questioned the complexity and the difficulty being offered at PC. Yep- Chips almost made me merlot that morning and may have been one of the hardest workouts ever delivered to YHC. Other more memorable moments were the 4 man Indian Runs where Emeril makes quick eye contact with you to partner up and then with the bait and switch, pulls in Lucky Charms and Warbucks to run with you.  Good Times!

And who doesn’t love a Banana Seat beatdown? Build-a-Bears for days. After that morning, I don’t think I could lift my arms for a week. Suicides in the tennis courts trying to match Brony stride for stride and who could forget the Return of Stark Q, where Dumbo went missing a few times. Felt like deja vu this morning, except Dumbo was completely missing and was really hoping he’d return. Unfortunately, fell victim to the fartsack.

Paradise City is also the physical place where Roger Roger tricked YHC into running a half marathon without even knowing it. At the time I hadn’t invested in a Garmin watch to track runs, so completely relied on the other PAX around me to know the routes and ran whatever they decided for the day. That morning we met in the parking lot and just decided to go out and get some miles. We talked and ran for a while and by the time we returned to Ting, he turns to me and says, “let’s do the ramp and around the back to finish up.” As we finished up past the basketball courts he asks, “how far do you think we went?” Not sure, 8-9 miles?, I say. “Well Mookie- you just ran your first 1/2 marathon.”

Paradise City also happens to be my first AO and home of one of my favorite phrases that I’ll credit Emeril with… “Recover on the Jog.” This has always been the phrase I hear heading up the ramp. So this morning with so many memorable Q’s and so much material to work with, YHC decided on a run-centric Q putting the ramp and tunnel in play.

Early morning EC’ers: Emeril, DawgPound, Buford, Cowboy, Full House, Lucky Charms, UTI got some extra miles for the main event. As they returned schwetty they were joined by Deadbolt, Wiggly and Steamboat, Snap, Katniss, Redenbacher, with a surprise visit by Midget. The morning got even better with DoubleD making only his second appearance ever to PC just to celebrate YHC’s 2-year anniversary. No FNGs so no disclaimer needed. 6am hit and it was Go Time!

Warm Up: Alternating runs, with shuffles and carioca weaving up and down the parking lot until we all circled up in the middle in front of the ramp entrance. Imperial Walkers X10, Hillbillies X10, Good Mornings X10 IC, Fazio Arms 10F/10B. One last set which was an exaggerated Prison Squat with a 2 count all the way down X10. Fellowship run up the ramp. At the top of the ramp performed clockwork merkins at 1, 2, and 3 o’clock (YHC messed up the count and short changed the PAX), “recovered on the jog” to the back of the lot on the downslope in front of the tennis courts for merkins at 4, 5, and 6 o’clock. Proceeded with the fellowship jog to the basketball courts for 7, 8, and 9, and then finished up in front of the ramp with 10, 11, and 12 o’clock. PAX held squat hold while I explained the first segment of the workout.

The Workout: Decided on some 7’s this morning with an exaggerated squat at the bottom of the ramp to start and 6 star jumps at the top. PAX continued until they were down to 6 squats at the bottom and 1 star jump at the top. YHC recommended PAX grab some accountability partners to push them up and down the ramp. Added a final instruction that if PAX ended early, we’d pick up the six and continue until all finished. Although I didn’t have Yogurt this morning to talk his typical trash talk about Tom Brady as we sprint up the ramp, I had Steamboat and he provided a consistent pace up and down the ramp with some encouragement from Emeril, who urged us not to let Snap lap us. If he only saw Snap laying down the hammer at Derek Davis this weekend, he’d know that I would easily concede him lapping me 2 times over. At least it wasn’t 3. Newsflash- Snap is fast…Very Fast.

While picking up the six, we eventually ended at the top of the hill where YHC kept the PAX loose with additional Star Jumps and Squats in cadence while waiting for the remaining PAX to finish. Once all accounted for, we split the PAX into 2 Indian Run lines and continued the lines all the way to the guard rails on the opposite side of the basketball courts.

At the guard rails, PAX performed some Erkins, Derkins, and Dips (a nod to Slide Rule). YHC then instructed PAX to remain in their lines and venture to the tunnel. Didn’t have a great name for this, but called it Mookie’s carwash. PAX lined up tight on opposite ends of the tunnel. PAX would wall walk B2W style to the opening and run out to the end of the paved path. PAX performed this exercise on each side of the tunnel and ran both paths. With 8 minutes left, YHC instructed PAX to the flag and circle up for Mary.

Mary: Mountain Climbers X15, Shoulder Taps IC X15, Pickle Pounders X15, Freddy Mercury X15, LBC X30.

Announcements:  Deadbolt has Purple Cobra tomorrow, while Pikachu has the Nutcracker. Should be a great Tuesday, Men! Get out there and post.
T-Claps (Recognition): All PAX who traveled out this morning to support this anniversary Q. Additionally, those getting EC on top of this 3 mile Q.

Prayer: Prayers for Noah’s Ark and his M, Michelle. PAX who are injured and recovering from injury. YHC took us out. Men- It has been an honor and privilege to lead you this morning and get to know each and everyone of you in F3-SouthWake over these past 2 years. Here’s to many more good times and quality years in the gloom.

Pace Yourself..

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With another Derek Davis Memorial 5K in the books, it had me thinking this morning about our community. As I drove by the stop light at Linksland and Holly Springs, I glanced at the shoe tree. Amazing the outpouring of community support for this event.  Although I didn’t know Derek personally, only knowing what I know from second hand accounts of the great man he was and the  Strava records, many of which he still holds, I do know this.. His legacy is strong in this community and will regret never getting an opportunity to meet him in person. As I drove by the memorial, I made the first of many decisions…this morning’s route would be altered ensuring that PAX would run by in respect and for inspiration.

Arrived to the parking lot seeing 1 flag planted and Dauber sitting in his car waiting for signs of life to show. Exchanged pleasantries while I planted my flag. Bobby Dall comes rolling in as expected, followed by….wait a minute…Is that a ghost? No-It’s Maybelline! Great to see him back in the gloom and ready to test the legs with some mileage. Next we get a soon to be named “AGS Regular”…Oboe. Then followed by Redenbacher, who was coming in hot with 2min before start time.

6 o’clock hits and we were off with the following warm up.

Warm Up: A light hot lap around the parking lot circling up for some SSH X10, Imperial Squat Walkers X10, Good Mornings X10, Fazio Arm Circles 10F/10B, Mosey’d back to the far end of the lot w\butt kickers and high knees. At that point Boy George joined the mix. He had put in a few EC miles and was going to join Dauber for this morning’s Ruck. Carioca with alternating Frankensteins on the way back. Squat hold while Dauber explained his route which would include scenic tours of Sugg Farm, complete with Soul Crusher..YHC’s route would go as follows:

The Workout: PAX would venture up Stinson and exit to Holly Springs Road via Raleigh Street. From there we would head down Holly Springs Road picking up the six before stopping at Linksland at the memorial and then continue to Salem Ridge. From Salem Ridge we would make the push down and up hill before taking a right up Bass Lake Road and then back on to Stinson. During the route, YHC inquired with PAX on upcoming races. Oboe noted that he wasn’t signed up for any, but by the end of the conversation, we had another F3 HSHM entry. He’s signing up so let’s make sure we hold him accountable to that HC, Men! This guy has been showing up consistently on Sunday’s, pacing in front and picking up the six. He’ll be one to watch in November. Great push by him and Bobby Dall this morning.

During the run, it was also great to catch up with Maybelline. Looks like he’s on the recovery path as he was solid and consistent throughout the run. Now this Redenbacher guy is the reason why I titled this backblast.. “Pace Yourself.” He shared that yesterday after some coaching about pace with his 2.0-Swish before they ran the DD 5K, young Swish did not heed this advice. He got out way too fast and by the driving range was sucking wind and wanting a water break. By miles 2 and then eventually 3, the wheels came off… As I heard the re-telling of this story, I smiled. Been there, done that and had a similar experience trying to outpace Lipstick at the Torch Run. You live and learn.

Now heeding his own advice, Redenbacher comes into mile 3.5-4 with what appears to be fresh legs running down YHC as we head down Salem Ridge. Garmin starts to vibrate and I look down to see that he is pushing YHC to 8:25 pace. Ok- It’s on with about 0.25 to the stop sign before the Bass Lake climb. We approach the stop sign with all PAX, each one looking as if this climb is gonna suck….and well, it will, and it does. Great consistent pace is carried by all PAX to Stinson with a few rounds of picking up the six. We get to Stinson and inform Bobby Dall, Oboe, and Redenbacher that YHC is gonna head to the lot with about 5.1 mi. If they want at least 6.0, they should take the long way into Womble with the route around the baseball fields. They continued and all PAX regrouped in the lot and were rejoined by Dauber and Boy George.

Mary: Stretches OYO
Announcements: YHC 2-year Anniversary Q at PC tomorrow
T-Claps (Recognition): Maybelline’s return to the gloom. All PAX putting in solid efforts on the run and on the ruck.

Prayer: Prayers for Noah’s Ark and his wife Michelle. Dauber took us out.

Derek Davis Memorial Race 5K

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5th Annual DDMR 5K August 17,2019

PAX showed up to race, volunteer and support. It was overall a great showing by our brothers.  Tremendous results across the board by all PAX. All the hard work is truly coming thru in results. Thanks to all PAX that volunteered and supported us throughout the race. Special call out to Skidmark, John Deere and Shredder who are battling injuries and came out to support.

Thank you for letting me lead this mornings warm-up and COT.

Lipstick

HOLD IT!

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FNGs: none
Warm Up: A quick run to get the blood flowing in an atypical route. Circled up for Good Mornings, Windmills, Fozio Arm Circles, Imperial walkers and then Hillbillies. All in cadence for a 10 count.

The Workout: Pax headed to the soccer field after warm up for partner suicides. 100 count exercises were performed to include Merkins, Freddie Mercury’s, Shoulder taps, and Squats.  This evolution was followed with partner wheel barrow.

Pax then headed over to the playground for 100 count dips ( 4 sets of 25).

Final evolution was partner step ups for 100 count.   Each would complete a total of 50 step ups ( 3 rounds of 20,20,10) while other partner holds Balls to the Wall then Peoples Chair then back to Balls to the Wall.

 

Mary: Pax heading back to the soccer field for alternating sides of superman with a hold at the last 15 repetition. This was followed by regular superman 15 reps followed by a hold . Pax flipped on over to do Homer to Marge 15 reps with hold on final repetition.  Then 15 more each side with one leg up with hold. Finally, low slow flutter 15 count cadence followed by hold on final count.

Announcements: Derek Davis 5k this Saturday 7am. 9-11 stair climb. Middle Creek Elementary school beautification 8/24 7:00am more details to follow.  Hope you got a good workout  and good job!

T-Claps (Recognition): EC: Mookie, Deadbolt, ShamWow, and LED

Prayer: NC State Trooper, Noahs Ark, and unspoken.

Surprise Birthday Party

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It was my birthday, but I didn’t want to make a deal out of it. I kept it hush until Side Straddler Hops at that time the pax figured things out. Then Katniss notified me that we are Birthday buds.

EC:  Dawgpound, Dumbo, Cowboy, Buford, Sliderule, Pikachu, Lucky Charms, Emeril, Pablo, Deadbolt, Axe, UTI, Warbucks, Mookie

FNGs: None
Warm Up:

Did a lap around the Paradise City complex. Stopped at the corners for the following.

38 Side Straddle Hops
Good Mornings
Fazio Arm Circles
10 Slow Reverse Merkins

The Workout:

Formed 4 to 5 man Indian runs.

Lap 1:
At the basketball hop: 5 Double Merkin Burpees
The corner: 5 Double Merkin Burpees, 10 Merkins
Box Office: 5 Double Merkin Burpees, 10 Merkins, 20 Squats
Bottom of Ramp: 5 Double Merkin Burpees, 10 Merkins, 20 Squats, 30 LBCs

Lap 2:
At the basketball hop: 5 Burpees
The corner: 5 Burpees 10 Carolina Dry Docks
Box Office: 5 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 5 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Lap 3:
At the basketball hop: 1 Burpees
The corner: 1 Burpees 10 Carolina Dry Docks
Box Office: 1 Burpees, 10 Carolina Dry Docks, 10 Step Ups
Bottom of Ramp: 1 Burpees, 10 Carolina Dry Docks, 20 Squats, 30 LBCs

Pax then lined up against the fence and did Balls to the wall as the pax farthest from the basketball court sprinted to the end.  After all the Pax went through once it was their choice for BTTW or Squat Hold.  All Pax Sprinted three times.

Mary:

The other Birthday Boy took over for Mary.

Pickle Pounders
Low Slow Flutter
Have a Nice Day

Announcements:

See Slack

T-Claps (Recognition):

Katnis for celebrating 48 in style

Prayer:

Derek Davis and his family
Katniss Cousin Jay
Crablegs

Give Em 4, they take 6…

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“Mook- I want to start from AGS tomorrow with a 4-mile route…you got one?” This was the text that came through on my phone Saturday morning as my 2.0- Sprinkles and I headed down Stinson already mapping out Sunday’s run. “Already way ahead of you ShamWow,” I said in a mutter that prompted Sprinkles to ask who I was talking to.  Although I was originally calculating a 6mi run, including a trips to Rhamkatte, Cemetery Hill, and Library Hill, it could just as easily be converted into a 4 mi route with just Cemetery Hill and leaving hill repeats at Library Hill for those wanting 6mi.

With the route mapped, sent a pre-blast alerting PAX of hill work with a 6am start time. Arrived to Womble to see the that Aquaman and ShamWow’s vehicles were parked, but no sign of them. Probably out getting some extra miles. Planted the flag and then see Redenbacher rolling in then followed by Oboe, and Pablo. Was a little disappointed not to see the Sir DawgPound this morning. Rumor was yesterday that he was gonna be a AGS, but I guess he was saving it for what he has planned at Paradise City tomorrow.

5:57am- No ShamWow. Specifically planned the 4mi route for him. Later learned he did the 4mi route with Aquaman, but unfortunately had the start time wrong. I guess if he showed to AGS more often, he’d know it starts at 6, but we’ll let this one slide this week.

6:00am- We start on time. YHC instructed PAX to follow with a light jog to the baseball field parking lot to circle up for the following…

Warm Up: Imperial Walkers X10 slow cadence, Good Mornings X10, Hillbillies X10. PAX continued with a light jog to the Ivan lot for some stationary high knees X10, Hacky Sacks X10, Prison Squats X10. Squat Hold while I explained the route.

The Workout: All PAX were in for the 6mi route that went as follows…took a right from the Ivan parking lot onto Stinson. Followed Stinson all the way up and headed left on Bass Lake Rd. Continued to the light and headed straight into Rhamkatte Village. Proceeded up Jones Hill Road onto Old Ride Dr and did a lap around the townhouses before heading out of the development and taking a right back onto Holly Springs Road. Proceeded toward Main Street and took a left onto Raleigh St, and then a quick right onto Earp. Yep- here it comes, Cemetery Hill. It should be noted that prior to this segment, Pablo and Oboe had been solid in picking up Redenbacher and I through the run to this point. Cemetery Hill was no exception and all PAX put in a solid effort. With the side walk construction still going on on the other side of Holly Springs Rd, YHC decided to lead PAX back down Earp and avoid traffic traveling behind us on Holly Srpings Rd and given that there was no side walk on the other side. No rinse repeat on Cemetery Hill, but would head to the library via Main Street for 2 trips up and down Library Hill.

With 2 rounds of the hill behind us, YHC instructed PAX to head back onto Raleigh St and then take the long way back to Womble up Grigsby and then around the furthest side of the baseball fields back around Womble and then around the soccer fields back to the flag.

Mary: YHC lead a series of stretches inspired by his recent PT visit.

Announcements: ShamWow BRR training runs throughout today. Check Slack.
T-Claps (Recognition): All PAX tackling the hills today
Prayer: Crablegs for safe travels as he continues his inspiring journey across the country. PAX who are injured and healing. YHC took us out.