Posts

Foggy Gloom, No Foghorn, but found a Yogi…

/in /QIC:
PAX: ,

Pre-blast announced during 2.0 Squirts workout and sent via Slack and FB to PAX the night before that AGS will now operate under a 6am start time. With the new start time in play, YHC set the alarm for 5am, but had a near ‘Midget moment’ this morning realizing that the alarm stop was pressed and not snooze. 5:38am gave just enough time to quickly get the gear together, shovel flag in car, and was off and out of Wescott by 5:47am.

Arrived to an empty parking lot filled with a backdrop of dense fog and 51 degrees.  If ever there was a picture definition of ‘the gloom,’ there it was at Womble this morning. Planted shovel flag, did some Sir DawgPound Good Mornings while I waited for a possible Foghorn or Skidmark sighting. Though there was no formal HC the night before, there was an slight possibility that there would be a post from each.

Warm Up:

6:00am start time came and went and then thought that it could be possible that PAX believed their to be a 6:30 start. With that thought, I decided to stay close and do a loop with alternate stretch exercises at the corners around the soccer fields. If there were PAX in the lot, we’d run, but if not I’d pack it in and head to the Fern. Corner 1- 20 Merkins, Corner 2- 25 Prison Squats, Corner 3- 25 Mountain Climbers, Corner 4- Lunge Walks back to the Womble lot from the picnic shelter. At the lot, did a light jog to the other end and then another pass back to the original starting point.

The Workout:

6:25am and the first sign of life all morning appears in the form of a grey Mustang convertible. Passenger sporting bright orange apparel, enough to cut the fog consuming the lot. As I approached, there it was, an ‘F3 Yogi!’ license plate. Ready to go as always, it only took but a few minutes before the distinct decibels of excitement in his voice broke the air with a simple, “Let’s do this Mook!’

Solid lap around the soccer fields with some slightly louder than usual mumblechatter along the way. Squat hold in the lot, while YHC explained this morning’s route as usual to PAX and first-time guests. The night before, I had planned a route to the famed Lowe’s bathroom. I have to be honest, though the Beer Garden in this Lowe’s is a solid commodity, the real crown jewel of the place, is the bathroom. I’m sure Dauber and Lipstick would concur.

As Yogi was a first time guest to AGS, I decided it only felt right to give him the full lake loop experience this morning, complete with Soul Crusher at the end and save today’s route for next week. Off we went, around the baseball fields and onto Sugg with a some quality mumblechatter throughout. As we hit the greenway, darkness started to turn into early morning light, but with the fog we weren’t going to get any glimpses of a sunrise. I had made a comment that it was kind of disappointing that we weren’t going to see one this morning, but then was quickly corrected by Yogi, who mentioned that there was nothing disappointing at all. “Mook- how many guys do you know wake up on a Sunday morning, knowing that there is someone that morning waiting for him to make sure he’s holding the other accountable…Would you have run these miles if I didn’t show this morning?” (probably not, I was headed to the Fern where there wouldn’t be any inspiration to get me on a treadmill for 6 miles)…”Forget the sunrise, this..what we are doing right here, is living. This is F3.” There it was, as plain as day and with enough truth to cut the fog that lay ahead of us in half.

PAX rolled for another mile until we maneuvered counterclockwise around the lake. Strong push uphill at the top of the half moon, and kept mosey’ing until it came time to escape the lake via greenway or Soul Crusher. “I’m following you Mook.” Alrighty then… YHC took Yogi right and then the quick left to Soul Crusher. My attempt to invoke continued mummblechatter on this segment was quickly paused by Yogi, who wanted all the air he could get to make it up the hill in an efficient manner. Soul Crusher conquered and PAX made it out of Sugg with smiles and a few laughs with several Yogi chants of “Nice work…Come get you some” to other runners heading in the opposite direction.

Arrived back to Womble with an even 6.1 on the Garmin and equipped with another example of Iron Sharpens Iron.

Mary: Stretches OYO

Announcements: Next 2.0 workout- 5/4

T-Claps (Recognition): Yogi- first post at AGS and longest run of the year.

Prayer: Prayers for Shredder recovery, DoubleD and his family. Crablegs. Health and safe travels for all PAX and their families this week.

GOODWILL all around!

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

PAX:

187, Buford, Chips, Dahmer, Dawgpound, Deadbolt, Dumbo, Emeril, FNG “Dumbell”, FNG “Sparty”, Full house, Lipstick, Maybelline, Midget, Mookie, Nemo, Particle Board, Pikachu, Sandlot, ShamWow!, UTI, Warbucks, Yogurt

23 STRONG showed up for what looks like it might be the coldest morning we’ll have in April.  Pre Blast conjured up 9 HC’s to which all 9 were present and accounted for – Dahmer and Dumbo with FNGs in tow.  7 made it out for the EC including FNG “Sparty” while UTI ran from home to Purple Cobra for his own EC.  Day 2 of Virgin Q week and everyone stepped it up with attendance beating out yesterday’s impressive showing at Downtown Train.  Lots of sounds and smells permeating from this group of PAX on this cold morning, but we didn’t lose anyone to the HT John today –   Lipstick did find a new porta John behind HT for future consideration though.  YHC was proud to lead today – thank you to everyone for support, encouragement, camaraderie that I have experienced since joining F3.  (187 – special thanks for introducing me to F3).

EC:

Chips, Dahmer, FNG “Sparty”, Maybelline, Pikachu, ShamWow! & Warbucks.

Warm Up:

Started with a warm-up run around the Harris Teeter building and circled up near the gas station.  Per Dawgpounds Downtown Train request the day earlier we started off with 5 burpees OYO.  Those were followed by Hairy Rockettes (10), Daisy Pickers (12), Imperial Walkers (10), & Hillbillies (10) all in cadence.
The Workout:

We moseyed over to the Goodwill store parking lot where everyone partnered up.  Partner 1 remained at Goodwill and performed People’s Chair while Partner 2 ran around Goodwill toward Planet Fitness and the sidewalk heading back towards Sunset Lake Rd – once on the sidewalk the Pax was greeted with sidewalk chalk instructions to Bear crawl up the sidewalk until they reached the next instruction to start running again making a full loop around and back to Partner 1 they switched places. This was repeated for 4 exercises: People’s Chair, Merkins, Monkey Humpers & Mountain Climbers.  Those that finished early did plank hold to wait for the six. Starting to get close on time we moseyed back over to parking area near gas station and circled up for Mary.
Mary:

LBCs (15), Low Slow Flutter (15), American Hammers(15)
Announcements:

This Saturday (4/6) Southwake F3 Dad & 2.0 workout at 9am.  Starting today at 9am you can sign up for the F3 Dad’s Camp.

Prayer:

Prayers for Crablegs that he gets accepted into the new Drug Trial.  Thoughts and prayers with Shreader.

Buck Furpees

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

21 STRONG showed up to Downtown Train (which I believe is a record) for YHC’s VQ.  Mumble chatter was on point. Thanks for coming out. I’m glad I found F3 and it was a pleasure to lead today. The accountability, encouragement, along with the admiration of fellow PAX, certainly inspires me to try everyday to be a better version of myself.

EC: Blue Hen, Coal Ash, Da Business, Dawgpound, Dumbo, Emeril, M4L, Maybelline, Nemo, Pablo, Particle Board, Slide Rule, Yogurt

It was a chilly spring morning, but we got warmed up pretty quick.

Warm Up: Standard Downtown Train lap to start.  Circled up, 5 burpees (oyo) to start things off followed by daisy pickers, windmills, some tricep stretches, Michael Phelps, fazio arm circles (forward and backward), and air presses.

The Workout: Moseyed over to the parking lot in the back of the library for the workout. YHC had two goodie bags, one with 10 standard exercises, the other with 10 variations of burpees. Pax partnered up. YHC pulled one standard exercise from the bag 1 and a burpee variation from bag 2. One partner completed as many reps of the exercise pulled from bag 1, while partner sprinted to the opposite end of parking lot, completed reps of whatever burpee variation was pulled from the bag, and then sprinted back. Partners then switched to complete the other exercise. As each group finished they held plank for the 6. Once everyone was in, YHC reached in the goodie bags for two more exercies. Repeated this until it was time to head back for Mary. Lined up for a short indian run back to the starting point and Mary.

Exercises and burpee variations included…

Plank jacks, plank jack burpess (5), star jumps, star jump burpees (5), split leg jump squats, altrenating leg burpees (5), monkey humpers, twist (180) burpees (10), hand release merkins, lateral burpees (6), Jack Webs (5 merkins, 15 airpress), traveling or leap frog burpees (5), Plank shoulder taps, tuck jump burpees (5), squat jumps, mountain climber burpees (5 burpees with 10 mountain climbers each round).

Mary: LBCs in cadence
Announcements: This Saturday, 9 am, Southwake Dad workout, couple of upcoming tri workouts (talk with Yogurt), be on the lookout for Slack/Facebook posts from Pickachu.
Prayer: Nemo volunteered to take us out. Crab Legs (that he is selected for trial drug therapy), Forceps’ friend who is recovering, any Pax out there injured or sick in our thoughts for a quick recovery.

Somewhere Over the Rainbow…6 PAX Get Stronger with 6 miles and Fellowship

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

Clown car carrying Deadbolt and YHC arrived to a 50 degree Womble parking lot this morning. Clear skies with hints of blue and gold in the distance. Next week we’ll have to slide the time back to 6am to accomodate the earlier sunrises for the remainder of spring and summer. If you have posted over the past 2 weeks, you’ve probably noticed a consistent fixture in the form of Maybelline. Right on queue, there he was right where I left him last week, getting some stretching in. That’s 14 straight workouts, fellas. Strong work!.

Speaking of strong work, did anyone see Skidmark’s 5K time on Saturday? And just like that, there he was in the front seat of his red truck looking for an early morning recovery run. Another truck rolled in with Nemo in driver’s seat. Planted flag with 5 minutes left for any last minute takers of today’s edition of AGS… Received a text from Bobby Dall with the heads up that he was on his way.

6:31 hit and we were off for the following warm-up

Warm Up: Light jog to the end of the lot, side step squats on the return and circled up for SSH X15, Imperial Walkers x10. At that point, Bobby Dall joined the circle. No penalty burpees this morning as YHC was still recovering from Pikachu’s Turkish get ups at the Mason Dixon convergence yesterday. Also, for those in attendance at said convergence yesterday, what was up with the wheelbarrow staircase walks as the opening exercise?…Dang, Pikachu.

Finished off the warm up with a set of Mountain Climbers x15, Michael Phelps, and Left hand\right elbow-Right hand\left elbow stretches. Squat hold while YHC explained this morning’s route.

The Workout: Standard Bass Lake Route. Slight modification from previous week’s in that we would navigate the Lake in a clockwise fashion and enter and exit via greenway. No soul crusher this morning. YHC was just not feeling it, but will not disappoint next week if it is dry. As we ventured around the baseball fields, Skidmark confirmed a 2nd F at Dunkin Donuts after our run, and continued up Grigsby with Maybelline, Nemo, and Bobby Dall.

At the Sugg Farm entrance, Bobby Dall circled back for the six, first YHC, then Deadbolt. Exchanged some quality mumblechatter along the greenway, and about a mile in, Bobby Dall picked up the pace to catch up with Skid, Maybelline, and Nemo. Along the trail, took a few quality snaps of that trademark sunrise just beyond the trees. As we entered the Bass Lake parking lot, YHC and Deadbolt approached the Bass Lake “Killer Hill” with some reluctance, but more determination. Tackled the hill and the final bend around the lake. Halfway on the greenway back to Womble, we noticed a light rain sprinkle, which provided a welcomed cool down as we finished up our last 1.5 miles to the finish. YHC later received a pic from Bobby Dall who was able to capture a rainbow during his run. Strong runs by all PAX posting this morning and good to see some familiar faces return to AGS.

Mary: Stretches OYO

Announcements: Dunkin Donuts 2nd F, Wrightsville and Richmond Half-Full Sign-ups (never too early). NC Spring Classic 8k and 16k-April 27th. Coal Ash VQ tomorrow at Downtown Train. Maybelline VQ at Purple Cobra on Tuesday. PAX love VQ’s….come out and show some support. They will most certainly be beatdowns for sure.

Prayer: Prayers for Shredder, Crosby, and all PAX working through injuries. Additional prayers for a Wescott Neighbor who suffered a heart attack recently. Continued prayers for Lipstick’s mother in law, CrabLegs, DoubleD and his family.

where’s midget

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

Midget had your Q today. He was also going for the Fritter. Dumbo’s workout yesterday must have been too tough for he was a no show for EC. He is the first official drop out when going for the fritter.  There was hope for Midget to arrive for the workout.  As the clock got closer to 5:30 it was clear there was going to be no Midget.  But wait at the last minute a Buick roles into the parking lot.  All got excited that Midget made his Q… it turns out it was an FNG.

I really wanted to head to the abyss so I decided to step up and lead.

Welcome FNGs:

Welcome Babe. Crab legs brought out Babe. He has been cutting down trees in his backyard. The name Paul Bunyan was floated and then Breach recommended Babe. For those that don’t know Babe is Paul Bunyan’s Blue Ox.

Welcome Diddy.  Pac-man brought out Diddy.  By the way he drives the Buick above.  He works at Epic.  Nintendo was thrown out then Donkey Kong and then finally Diddy Kong.  I believe Breach was two for two today.

EC: Dawgpound, Dumbo, Warbucks, Maybelline

Warm Up:

Ran down to the bowl and circled up for the following:
Side Straddle Hops
Seal Claps
Good Mornings

The Workout:

Ran to the abyss. We went right into it. Partner up for the following.
Partner A did monkey humpers while Partner B ran down the stairs did 5 Burpees and returned. Then Partner A went down the abyss and Partner B did monkey humpers. We went down multiple times as we count down from 5 Burpees, 4 Burpees, 3 Burpees, 2 Burpees and 1 Burpees.

We then ran back to the bowl. One Partner ran up the one hill as the other partner ran up the other hill. We did 10 Merkins when the Partners meet at the bottom of the bowl they did 1 Burpee High Five. We repeated this counting down from 10 merkins to 1 Merkin.

Ran to the parking lot for the last bit. Circled up and did Circle merkins. Started with the Q doing 10 merkins. Everyone else planked hold. Then the pac to the right did 10 merkins. This went around the circle. If no break we went right into 5 merkins and then 1 merkin.

Mary:

Floor Wipers
Homer to Marge
LBCs
Pickle Pounders
Plank O Rama

Announcements:

Mason Dixon Convergence Saturday at 7 o’clock at Pullen Park
Shirt Order through April 5th

Prayer:

Prayers for those that where supposed to be here and where not. Hoping that they are okay.
Prayers always for Crablegs
Prayers for Shredder recovery

Recover on the Mosey

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

13 PAX braved the wind and the rain and joined YHC for a Purple Cobra beatdown. 5 PAX for EC. Flanigan and Blue Hen made the trek across town to see what all the hype was about. Dutch Oven posted after his first post at Ground Pounder Saturday. Lucky made him feel right at home during the 1st set of people’s chair.

EC: Chips, Dahmer, Maybelline, ShamWow, Warbucks

Warm Up:
Warm up lap around the gas station, then circled up for:
SSH x25 IC
Sir Fazio arm circles x10 forward IC
x10 backward IC
Mountain climbers x20 IC
Moroccan night club x10 IC
Windmill x10 IC

The Workout:
Wasting no time, we jumped right into it. Partnered up and wheelbarrowed to end of lot and back, switching as needed. When switching, 1 monkey humper, incrementing by 1 each switch (up to 10). Lunge walks back to pick up the 6.

Mosey to loading dock. Split into 2 groups, alternating exercises.
3 rounds of:
Partner 1: Peoples Chair
Partner 2: Sumo squat x20

Recover on the lap around Harris Teeter

3 rounds of:
Partner 1: BTTW x10 IC
Partner 2: Derkins x10

With lots of strange sweat stains on the wall, PAX mosey’d to the Goodwill parking lot. Partners bear crawled opposite directions around the parking lot and did x10 brokeback derkins when they met. Then jog around lot and do x10 derkins when reunited. Repeated until YHC called it after roughly 2 rounds.

Mary:
Plank hold indian run halfway across parking lot
Guantanamo’s across 2nd half of parking lot
Circle up for:
American Hammer x20 IC
LBCs x20 IC
Have a nice day x20

Announcements:
Tiger Blood grand opening this Thursday @ Holly Ridge Middle – 0530
North South Convergence Saturday @ Pullen Park – EC 0600, Main 0700
#F3MentalBattle discussions during COT tomorrow at all AOs
Dumbo thinks Auburn will beat UNC

Prayer:
Full House’s dad, PAX struggling with mental health issues

Sunrise, Lake Views, and Hills por Cuatro Hermanos

/in /QIC:
PAX: , , ,

As advertised by the AGS Marketing Team the night before, this morning started with clear skies, a route to porta potties, and a sunrise that turns that decision to wake up early on a Sunday into a solid choice. With an HC by Lipstick and an interesting ‘MC’ (Midget Commit) by Dauber, YHC wasn’t certain what to expect as he arrived to an empty parking lot at 6:21am. Fresh off the new route at U-Turn yesterday, Maybelline comes rolling in looking for some additional miles. YHC has been traveling these past few weeks so have been way behind in posting, but came to learn that this was Maybelilne’s 7th straight work-out. A big shout out for putting in the work this week.

6:29am and here comes H1N1 and then quickly followed by Lipstick making good on his HC the night before.  No Dauber sign of Dauber, who cashed in his “Midget Commit” this morning.  YHC may have to consider alternate marketing to entice Dauber into HC’ing for next week’s workout that clearly outlines a route past Lowe’s.

Warm Up:

6:31am (1 min behind) and gave the word to the PAX to follow YHC to the 1st picnic shelter. PAX performed alternating step ups in cadence X10 each leg. Mosey’d down the steps and to the opposite picnic shelter for some prison squats x12, Recovered on the jog toward the Crazy Ivan lot where we performed 10 Imperial Walkers IC.  A few duck noises were heard at count 5, and by count 7, the stench was clear….Lipstick cologne. Some Michael Phelps to waft the lingering smoke cloud away and then quickly mosey’d for alternating Butt Kickers and High Knees to the far end of the lot. PAX performed stationary leg lifts X10 and proceeded back to the start with some toe and heel walks. Continued the mosey and mixed in some squat slides, which is a sideways walk with a squat at each step X12. Recovered on the jog back to the parking lot where PAX held a squat hold while YHC explained the route.

The Workout:

This morning was gonna a hybrid trail lake run with a heavy dose of hills. The route was the standard Bass Lake run, going counterclockwise around the lake, but instead of performing the full loop around the lake, PAX performed a half moon and proceeded straight back up Bass Lake Road and on to Stinson, with periodic circle backs for the six. A big shout out to all of the PAX posting this morning for picking YHC up all over this morning’s route. The hills were an aggressive decision after UTurn yesterday, but with thankful for the push and stronger because of it. With the circle backs, Lipstick had 6 by the time we hit the parking lot, but quickly realized H1N1 and Maybelline were short changed about 0.5-0.75mi. Maybelline proceeded to baseball fields and a right onto Grigsby and back onto Stinson to the parking lot to get his 6.

Mary: Stretches OYO

Announcements:

Crab Legs work day- Today 2-5pm

Prayer:

Prayers for Lipstick’s mother-in-law, continued prayers for Shredder and DoubleD. H1N1 for safe travels to the UK today and all PAX traveling over the next few weeks.

It’s never too early to have your hose sucked

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

 

EC started at 0510 with Sliderule, Pikachu, and Skidmark going out on a 5.5 mile run. Sliderule being the mathematician that he is didn’t realize that we would be covering 5+ miles when he HC’d for a 0510 start. Regardless the pax set out on the EC route in very typical Holly Springs weather, chilly. The three arrived back at Starbucks to great the remaining Pax. Sliderule a little worn asked for some of Skidmark’s gu. Skidmark offered to let Sliderule suck his hose (from camelback) and then gave him some gu. Sliderule decline the offer for hose sucking but took the gu down like a champ. Insert all jokes about Sliderule here. Hence the title for our run this morning.

Warm Up: Mookie led the warm-up today. Some light jogging, Side Strattle hops, Imperial walkers, Mountain Climbers, High knees, and butt kickers.
The Workout: U-Turn new course. Made every effort to keep the Pax together. No one got lost. New course very well received. Actual running distance comes out to 5.2 miles.
Mary: Coffee
Announcements: Crablegs tomorrow 2-5. Work time .5 hours. Bourbon time 2.5 hours.
Prayer: Full House and Mr. Woodchuck’s father.

Oh Wait..Here Comes Nemo…

/in /QIC:
PAX: ,

Surprise, surprise…It’s raining..Again.. Yes, that has been the standard ingredient at AGS and most of the other AO’s from week to week. As mentioned in yesterday’s BB for Ground Pounder, with most of our SouthWake PAX away in Wrightsville over the weekend, I really didn’t know what to expect in terms of turnout for this morning, given the rain and also the time change. My internal clock was on point this morning, getting up at 4am (really 5am) after a quick conversation with ‘Alexa’ who corrected what I was reading on the microwave as the time. I’m up, my clothes are layed out so I guess we are doing this.

Is it really going to be a ‘we’ though? I pondered that as I was adjusting gross weight and hearing the rain hit the bathroom window 2 feet above. From the kitchen, I turned on the light to the outdoor patio, illuminating a soggy and very unpleasant glimpse into what may be a not so favorable running experience in the next hour. Grabbed an extra jacket on my way out, packed a Gatorade from the outdoor fridge and reluctantly made my way out of Wescott. Pulled in at 6:20am to an empty parking lot. At that point it was pouring and surely no one would be crazy enough to get up to run in this, but this is F3 and sometimes like the new Nike slogan states “It’s only crazy until you do it”. Planted the flag to push the reality that this workout was happening a little further and ran back to Knight Rider to stay dry. With head down thumbing through some pretty incredible Strava results from yesterday, I took a quick glimpse at the time to see it was 6:27am. At that point, I mumbled to myself, “if nobody shows by 6:30 on the nose, I’m packing it in.” As I said that, I had a few forward visions of going to the Fern for a workout, grabbing some donuts for the kids, grabbing some coffee for me and the M, settling back on the couch and catching the extra hour of sleep I missed due to daylight savings, writing a backblast that was entilted “I came, It rained, I was conquered.”

6:29:03…Still no sign of life. I said 6:30, so once that hits, I’ll grab the flag and go. Head down, I continued thumbing down work emails that needed response and what I’d need to tackle later today as I head into another travel week. Ok- 6:30….No sooner did I look up and my left hand grab the door handle, did I see a giant set of bright beaming headlights fill my rear view mirror..Oh wait, its Nemo. The rain had let up a little at that point, but it was still coming down. “What do you think,” I said. “I guess we can wait and see,” Nemo replied. With that exchange, we took it to the picnic shelter to do a quick warm up that went a little like this..

Warm Up:

Picnic Table step-ups OYO, Squats OYO, R over L, L over R- with quality mumble chatter exchanges throughout.

The Workout: As we finished the last of the Picnic Table step ups, we glanced at the lights beyond the tennis courts to see that the rain let up and was now more of a cold mist. With a quick arm extension beyond the shelter to confirm the situation, we decided to get some miles this morning. Quick squat hold in the parking lot to confirm the route, knowing that if it started to pour again we’d be close enough to easily jail break back to the lot and if the rain held, we could make the decision to go further for more miles beyond the parking lot. YHC and Nemo agreed on a ‘tap the fence’ segment that took us to the gates of Sugg Farm and back to the lot. A nice steady pace with mist and a little wind, we made our way up Grisby to the Sugg Farm gate. Gave the gate a little tapity tap, tap, and then headed to Womble. A little over a mile and change, still no rain when we got back to Womble, and Nemo called the next audible which was a modified 2.0 mile Cletus EC run up Raleigh St. and back to Womble. Overall about 3.5 miles and some leg work under the shelter. To think I was going to pack it in and lay on the couch for the rest of the day. That’s accountability, Gentleman. Had Nemo not shown, I more than likely would not have headed to the Fern. The weather already had me psychologically conflicted and without someone to hold me accountable, the couch was looking really good this morning. There is no way I would have done 3.5 in the rain. Maybe I’d do one step up to tie my shoe, but that would be the extent. Was not feeling it this morning, but with accountability, the crazy is not so crazy anymore. So thank you, Nemo, and I do apologize for the name I called you under my breath when you rolled in.

Anyone asks me what the best thing is about F3, I always tell them “It’s all of it.’ This morning I got my workout in, exchanged some great commentary through fellowship, and had some time to reflect and pray for those within our community. No gym offers that and if you want some inspiration and support, just hook up to strava, slack, fb-F3 SouthWake page…there’s something special going on in F3:SouthWake and its infectious.

Mary: Stetches OYO through cooking\cleaning mumblechatter
Announcements: Tobacco Half\Full Next Week

Last week Doc had a ‘Point of Trust’. Today, Nemo and I had a ‘Radius of Trust’
Prayer: Continued prayers for Shredder recovering from surgery, Double D and his family, Moby’s Dad, Lipstick’s Mother-in-law, Cupid’s grandmother. All PAX for a safe and healthy return home from Wrightsville. YHC took us out.

8 PAX @ Ground Pounder for Clockwork, Bear Crawl Trains, and Crab City Dips

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

With a strong contingent of SouthWake HIM running Wrightsville this weekend, YHC wasn’t sure what to expect for a turnout this morning at Ground Pounder. The week prior, Doc put together one of the best solo Q Back Blasts in as long as I can remember, and was hoping I had a circle of trust this week instead of the point of trust he experienced last week. Received a soft commit from Bobby Dall last night and was hoping for a few more so that I could introduce a few special exercises into this morning’s workout. As I gathered the last of my gear before heading out, I received a message from Nemo indicating that he’d be there with Lipstick after their U-Turn run.

Pulled into Jones Park at about 7:13, shuffled through some Amazon tunes to find a Banana Seat inspired track to end Mary with and proceeded with the traditional shovel flag plant. First clown car rolled in and it was Cupid, who had headlocked his brother-in-law into this morning’s workout. This morning was off to a great start with 3, including an FNG. Bobby Dall quickly turned his SC into an HC as he rolled in, followed by Reddenbacher and Swish. Nemo and Lipstick as promised joined the crowd and now we had a party.

With 3 minutes before game time, YHC gave the disclaimer, covering the fine print. 7:30 hit and we were off with a quick lap around the lot then circling up for the following exercises.

Warm Up: SSH X20, Hillbillies X20, Good Morning’s X10, Fazio Arm Circles 10F\10B, Michael Phelps as YHC gave instruction on first segment of workout, which would be some upper body work, but not before a quick run across the water toward Veteran’s Park

The Workout: PAX proceeded down the trail toward Veteran’s Park, side stepping a few puddles along the way. Made our way to side parking area in front of the picnic shelter. YHC instructed PAX to plank hold, leaving enough room in front and to each side to rotate as we would be performing some clockwork merkins. Started at 1 o’clock and moving all the way to 12 o’clock. With the chest adequately warmed up, mosey’d to the picnic shelter where we performed some Slide Rule Erkin, Derkins, and Dips X 10. Inserted an extra round of Step Ups X 10 and Prison Squats X 10 to get blood flowing back to the legs. Indian Run back to the originating parking lot and on to Jones Playground.

At the playground, YHC shared a new exercise known as the Crab City Dip, which was inspired by our very own AXE with a slight modification that was introduced by my 2.0. For those that don’t know AXE (AX w\an E) is the coolest phys ed teacher according to my youngest and she came home one day and said that AXE has them do an exercise in class called ‘Crab City’ (which is basically a shoulder tap exercise in crab position). She demonstrated it a few months ago on a bottom step, but added a dip at the end….So there you have it…Crab City Dip was born. My first Q at Ground Pounder and of course we had to insert this gem.

PAX occupied each stone wall 4 on each side as YHC lead a set of Crab City Dips X10 in cadence. PAX then mosey’d to the rock pile. Ground Pounder just isn’t Ground Pounder unless you hit the rock pile at least once during the workout. Instructed PAX to pick a rock they would be challenged doing reps of 15-20 with. This would be their rock for this next segment and would not be rotating amongst PAX.

For this next segment, YHC informed PAX that the following exercises would be performed between the speed bumps, which were about 30 yrds apart. PAX started at the originating speed bump and got the arms warmed up with some Curls for the Girls X20. John Cusack’d to the opposite speed bump, where PAX performed a set of Goblet Squats with the Rock X 15. PAX put their rocks down along the fence and were instructed to form a line from the speed bump, leaving enough room to get in plank position, head to foot with each PAX in a line. We would be doing an Indian Bear Crawl Train, where the PAX from behind would bear crawl forward until we hit the originating speed bump in front. As the bear crawler proceeded forward, remaining PAX held plank with YHC alternating exercises intermittently to keep all involved (Left arm up, Right arm up, Regular, Shoulder Taps X 20). With the speed bump end point tapped, PAX got on their six and performed some core exercises- LBC X20, Freddy Mercury X20. Brief 5 count and then a wind sprint to the opposite speed bump.

PAX reunited with their rocks and performed the following series of exercises- Tricep press x 20, Squat hold w\rock for a 5 count, Shoulder Press X 20. Lunge walk to the opposite speed bump and at the halfway point butt kickers to the end. PAX performed a set of Boat Canoe’s X 20 and then a final wind sprint back to the speed bump to pick up their rocks. On their six, PAX performed chest presses X 20. John Cusack’d the rocks back to the pile and mosey’d back to the parking lot starting point.

For PAX that have experienced some of my Q’s at Crazy Ivan, you know I’m a fan of parking spaces, so it only seemed fitting that we do some parking space crawls and curb work. Each PAX occupied a parking space and bear crawled to the opposite space that had a cement curb waiting for them. PAX performed a plank hold for the six on the curb and then performed 10 Erkins in cadence. Lunge walk back to opposite parking space. Bear Crawl back to curb for one last set of Erkins x10.

Circled up for Mary.

Mary: As mentioned earlier in this BB, I had shuffled through Amazon tunes and found a Banana Seat inspired track. Last night as I was viewing the Wrightsville name-o-rama on the FB feed, 2 things hit me 1) I continue to be in awe of the giant circle that just keeps growing year after year for this race and 2) that is a killer stache BS is sporting.  Decided to Bring Sally up and Bring Sally Down varying 45 and 60 degrees with alternating ups and downs, followed by Have a Nice Day!

With 3 minutes left, we had to give our new FNG brother an F3 Name. Our FNG this morning (Hospital Name: Chris) shared that he is originally from Atlanta and an engineer, currently residing in Fuquay. YHC having been in Atlanta the week before for some reason had the Atlanta Hawks fresh on his mind, so naturally we paid homage to an NBA star from Atlanta who engineered some of the greatest dunks of all time in the 80’s- Spud Webb. Welcome, Spud! We are better because you are here. Hope to see back in the gloom next week.

Announcements: Wrightsville Half and Full today, Tobacco Half and Full next week. Any Given Sunday tomorrow.

Prayer: Lots of prayers this morning. Prayers to keep all those running today safe and healthy. Cupid’s grandmother, Lipstick’s mother-in-law. Shredder for continued healing post surgery, Double D and his family, Moby and his dad.  Continued prayers for Crab Legs and all those unspoken.