Posts

Rest up now ya hear

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It was a cold morning, but that didn’t stop 17 PAX from posting with 8 for EC including 1 FNG. Welcome Dahmer! This beatdown was another Wrightsville friendly event with a focus on stretching and a lot of core work (sorry Mary). Before EC was over, Skidmark was tired of questions of why he wasn’t resting. Crosby also brought out his 2.0, Gumby, to celebrate an 11th birthday. When YHC was 11, there was no way you could get me out of bed before 5am in 30 degree weather to go workout. T-claps Gumby.

EC: Skidmark, Crosby, Gumby, Maybelline, ShamWow!, Aquaman, Warbucks, FNG Dahmer

Warm Up:
Run 10 yards and circle up for:
SSH x20 IC
Standing pigeon (alternating legs)
Leg swings each leg – forward,back,front,back x10 IC
Calf raises x10 IC
Lunge walk to the …. island with an elm tree

Standard warm up lap

Circle back up for:
Sir Fazio arm circles x10 forward/ x10 backward IC
Moroccan night club x10 IC

YHC joined the circle for 2 rounds of howling monkeys. With legs burning and PAX howling, we mosey’d over to the Goodwill lot.

The Workout:
PAX split into 4 groups for some core-centric 4 corners. 3 rounds x10 IC and a 4th round x20 IC.

Corner 1: Boat canoes
Corner 2: Shoulder taps
Corner 3: Low slow flutter
Corner 4: Pickle pounders
Center: Merkins

Mary:
Mosey back to start. Circle up for:
2 rounds of x10 IC Fire hydrants and Homer to Marge. Repeated x20 for round 3.

It was at this point that Crosby alerted the PAX of Gumby’s birthday, so 11 burpees OYO in celebration.

YHC led PAX in some stretching to finish up:
Quad stretches
Toe touches – right over left /left over right
Downward dog
Runners pose
Pigeon pose

Announcements:
Wrightsville 5k, Half, Full marathon this weekend.
Raleigh CSAUP the Mule this weekend
F3 Dads workouts 1st Saturday each month. Need 2 dads to led each workout.
Sign up to Q a workout – link.  Site Q’s shouldn’t lead every week. Step up PAX! Speak to your local site Q for more details.

Prayer:
Safe travels and health for PAX running Wrightsville
Unspoken

YHC took us out.

Friendly New Site Q

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This morning marks a new era in the brief history at Purple Cobra.  YHC took over as site Q following Peeping Tom’s reign of terror.  PAX of 22 showed up to partake in the fun with 6 for an eventful EC. Chips made an early departure after a (hopefully minor) injury during EC run.  T-claps to Emeril and Pablo for getting him back safely in proper F3 fashion.

Warm Up:
Standard Warm-up lap

SSH x25 IC
Imperial Walkers x10 IC
Hilbillies x10 IC
Morocan Night Clubs x10 IC
Windmills x10 IC
Mountain Climbers x10 IC

The Workout:
Mosey to Goodwill lot to meet some new friends. PAX circled up for:
Jack Webb 1:3 up to 10:30
Recovery lap around lot
Dan Taylor 1:3 up to 10:30
Recovery lap around lot
Captain Thor 1:4 up to 10:40
Recovery lap around lot

PAX then showed off some moves during Hey y’all watch this. PAX called out:
5 burpees
10 Freddy Mercury IC
10 turkish getups
10 diamond merkins
Catch Emeril if you can – good work Dumbo!
10 wide grip merkins
10 reverse merkins
20 pickle pounders

YHC was exhausted, so PAX mosey’d back for Mary.

Mary:
Homer to Marge x10 slow
Fire Hydrants x15/leg
Low slow flutter x10 IC
LBCs x20 IC
Have a Nice Day

Announcements:
The Mule 3/9, 2.0 Workout this weekend 9am @ Womble

Prayer:
Chips, Lipstick’s Mother in Law, Officer Ainsworth, Crablegs, Mobie’s dad

YHC took us out.

Are you Really Gonna Run in This? 9 PAX witness a Community of Commitment at AGS..

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“Are you really gonna run in this?” These were the first words I heard this morning as my iPhone alarm sent its first chime across the ears of my 7 year old, who had found her way into my M and I’s bed earlier this morning. Her pint sized body with feet perfectly placed perpendicular into my rib cage was just the reminder I needed not to hit snooze for another 10 minutes. With both feet planted, I made my way along the the hall, grabbed by gear and proceeded down the stairs to change and lace up the Hokas. Wescott Slack channel from the previous evening left off with confirmation of clown car pickup between YHC and Deadbolt. YHC confirmed Knight Rider shuttle service would leave at 5:45am for a 3 mile EC to start the morning off, then followed by a 6 mile Main Event.

As I finished with last minute checks of the news and the latest in sports, I did a double check of the weather through the window and thought, “am I really gonna run in this?” That thought quickly shifted to a Hard Commit as I had DB waiting for me one street over. Arrived at the foot of his driveway 2 minutes ahead of the 5:45 pickup. Looked down at the phone to see a text from Dauber indicating he was out this morning with an achilles issue. This was unfortunate as I was not only looking forward to a Dauber post, but I had the route planned this morning to allow 2 opportunities for a Lowe’s Food bathroom visit, which makes for some good humor on the run, especially when he posts.

Deadbolt arrived on the passenger side a bit distracted with both hands full of gear and essentials necessary for this morning’s run. So much so that as we started to drive off, he realized he left the garage door open. A quick regroup to secure the home front and we were off. Good mumblechatter along the way and pulled into the parking lot where we saw several familiar cars and a shovel flag, indicating an earlier start time for additional PAX who got even earlier miles in this morning. Parked the car, planted the flag, did some last minute stretching before we were joined by Roger Roger. A rare sighting on a Sunday. AGS is always full of surprises.  Started the Garmin and we were off.

The 3 mile EC took us on a tour along the standard Cletus Route. We went old school and took a quick left to proceed to Main Street, but were met with puddles that were more like landmines and some road construction that forced some maneuvers around construction cones until we got to City Hall and proceeded along the open sidewalks back to Holly Springs Road and then back on Raleigh St. Proceed back to Womble and came upon a figure in the opposite direction that had the gait of Nemo, but sporting a Boy George durag bandana. Which PAX was it? Whoever it was, they were pushing a strong pace.

As we approached Stinson, the 3 PAX decided to head back to the Womble lot instead of proceeding forward to get the 3rd mile in. We would make up for it during the Main Event. On our way over the speed bumps we were greeted by Emeril, who slowed down long enough to give a wave and were eventually reunited with him in the lot, where we also encountered a Sunday unicorn in the form of Pablo, who was making his AGS debut.

Boy George joined the mix sporting a breathtaker for some rucking miles. H1N1 then Yogurt, followed by Forceps, equipped with bike for today’s edition of AGS. Still a drizzle in the air with 49 degree temps as 6:30 hit. At AGS we begin on time and warm up started with a quick greeting to everyone and instruction by YHC to follow him for a quick jog around the soccer fields.

Warm Up: Made our way around the picnic shelter and when we had the playground to our right, we switched to some lunge walks, then went to a light jog to the Crazy Ivan lot to circle up for SSH x10. Picked the jog back up, but learning my lesson from Friday’s EC, navigated the PAX around the small lake\puddle that formed in the far corner on the Stinson side of the lot. Performed some heel and toe walks, with some butt kickers and high knees mixed in. Light jog back to the main lot where PAX held a squat hold while YHC explained the route…

The Workout:

With the drizzle and rain accumulation these past weeks, there was no way we would be putting the Lake in play this morning. No sunrise, wet, and hills was the unfortunate formula this morning, but we had 9 PAX who were committed to ’embracing the suck.’ A wise man once said, “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” At AGS, I have come to find that accountability along these many trails and roads can take many forms and every Sunday I am humbled by the commitment by PAX who post and help drive each other through impossible situations.  Now this morning’s conditions where not ‘impossible,’ but “Are you really gonna run in this?” becomes less of an obstacle and more of an opportunity when you have 9 other HIM driving you through the rain or whatever else the Sky Q puts in your path.

The path took us down Stinson, where we connected with 2 committed PAX in the form of Brexit and LED, who started their morning stroll early. Along the way, we also saw Darby headed in the other direction complete with headlamp and a rucking sack. As the six made their way into the half-pipe of Stinson, we could see the Emeril and Pablo proceed back for the six from the top of the hill at the intersection of Bass Lake. Moved left toward Holly Springs Road and into the Ramkhatte development where we did a quick loop and another periodic circle back to pick up the six. Proceeded left onto Holly Springs, Right on Linksland, and then Right onto Salem Ridge. On Linksland, Pablo informed the Q that this would be the last circle back as he needed to get home for Sunday Service. Pablo and Emeril got some good mileage this morning and at solid pace. Thank you both for picking up the six the morning, men!

As YHC made his way down Salem Ridge, I looked back to see Forceps and DB in the distance, but no Roger Roger. As I circled back for the six, I learned that Roger Roger pulled a ‘Dauber’ and decided to pay a visit to Lowe’s. That Lowe’s along this route is a magnet and fellas, you are welcome. This route was by design for those looking to lose some extra weight along the way. Mentally prepared for the final two hills on the Salem Ridge Stretch and proceeded with caution as we crossed the street and headed up Bass Lake. It wasn’t long before Banana Seat motored down in the white Volkswagon with some emphatic horn work signaling encouragement to PAX, who were pushing up the hill. With Bass Lake conquered, Forceps, DB, and YHC made the final decent down Stinson to meet their last hill. As we made our way down, Yogurt circled back for the six and we attacked the hill together and then made our way around the soccer fields. We were reunited with Boy George and then UTI, who put in a 1/2 marathon this morning.

It’s Sunday, it’s not even 8 o’clock, it’s raining, and we had 16 SouthWake PAX posting serious miles in the gloom. Definition of commitment right there.

Mary: Stretches OYO, while YHC shared some words of wisdom. Along the theme of commitment, YHC shared that he celebrated another birthday this past Wednesday.  I made a decision 2 years ago to commit to a healthier life style, found F3, remained committed and I feel younger now than I did before I started. Heck- I feel better than I did in my 30’s.  I’ve posted about finding your ‘why’ in several backblasts in the past.  This morning’s exchange with my 7 year old would never have occurred 2 years ago. I would have rolled over and hit snooze and never experienced the things that I have just written about. Now when she asks me “Are you really gonna run this morning?,” it’s more of a rhetorical question in my mind as long as I know that I’ve got PAX waiting for me in the parking lot no matter how ‘impossible’ the conditions are for that morning or evening. It’s not a matter of will I run, its how far and how fast am I gonna be pushed. We are all stronger because of the commitment by the PAX in our group and continue to be inspired by the new guys starting out that continue to show up. YHC challenged PAX this week to make 3 connections- 1) one to an old friend to reconnect 2) an existing friend who you may not have seen in a few weeks (M4L-I’ll see you this week), and 3) a person you have never met (maybe in line at the grocery store, Dunkin Donuts, work, etc..), reach out to them introduce yourself and connect. There are people out there that need us-old friends and new ones.

Announcements: Wrightsville is just around the corner. Tobacco Rd. is the week after.

Prayer: Prayers for Shredder, Moby’s dad, CrabLegs, DoubleD. Deadbolt took us out.

Help Wanted Crazy Ivan Looking for a New DJ

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EC: Dawgpound, Emeril, Deadbolt, Mookie, Pablo, Particle Board, Sandlot, Skidmark

It was a big day at Ivan.  The new EC route started with only Pablo, Emeril and yours truly moving their feet at 5:00.  I get it the time change from 5:05 threw some folks off.  We made it to the exit of the parking lot and Deadbolt, with Mookie riding shotgun, and Particle board,  maybe sandlot was driving, rolled arrived.  The three amigos looped back to pick up the tardy folks.  We then became the seven amigos in the new Ivan EC route.  We ran down Stinson past the Hunt Center.  We continued until we meet Grigsby.  We took a left at Grigsby.  Pablo and Emeril picked up the six at this time.   We continued till we reach the baseball fields.  More six pick up happens then.  No home runs today, so we where safe from incoming missiles.  We approached the decision point and made a right back to Crazy Ivan parking lot.  Their Particle Board and Sandlot started to prepare for the main event.  The rest continued to the puddle of doom.  The puddle of doom took down Mookie.  He decided he was having none of that.  I think he still got 2 miles in but he knew when he was bested.  Emeril, Deadbolt and Dawgpound powered through the puddle and Pablo ran the reverse route throw the puddle.  There was a Crosby and Gumby sighting at the end of EC.  They must have went to Cletus.  Cletus is now known as Crazy Cletus.  We want all the Friday workouts at Womble to be CRAZY.

After EC wrapped up Chips, Dumbo, Dauber and Skidmark who did some serious mileage joined us, at least that is what he says.  By the way did you know Skidmark’s daughter was a AC/DC fan.  Who knew apparently she loves Thunderstruck.

Warm Up:

All the pax started to run a lap around the parking lot.  Even though 8 out of the 11 did some type of EC, the three who didn’t needed to get their feet moving.  We circled up in the wet parking lot.  I believe at this time folks where starting to mumble at the wetness and they don’t want to lay down in the rain.  Man Emeril can make me SALTY.

We started off by thinking about Nemo.  We did a solid 30 cadence count of Side Straddle Hops.  We then paid homage to Sir Fazio and did his beloved Arm Circles.  Following the arm circles we had to go to my favorite stretch and do some Good Mornings.  They where sublime.  I think the Ivan workout before Wrightsville will be nothing but Good Mornings.  We then decided to pick some daisies and finish up with 16 merkins.  I really don’t know why I ended on number 16.  I just felt like I was ready for the workout.

The Workout:

At this time Deadbolt was requesting Siri to change the music.  This request will be made several times throughout the workout.  Eventually the DJ obliged, but I’m jumping the gun that comes much later in this story.

The workout started out with Emeril’s favorite exercise 5 Man O Makers.   The look of hopelessness when he found out we were not counting down this number.  That look made my day.  We then rolled into 10 Straight arm lateral raises, 10 Bus Drivers followed by 20 pistol rows and 20 chest squeezes.  The first round was wrapped up with 30 kettlebell swings.  All but one did some jumping jacks or jump ropes.  One decided to take a lap cause the music was making him sleepy.  When the lap was finished we started on the second round.  This is when things got interesting the mumble chatter increased and it sounded like we where in Carpex.  5 Man O Makers,  the chatter begins, 10 straight arm lateral raises the complaining about the music gets louder.  Emeril mentions his kick ass play list is on my phone and I solve all the world’s problems by asking Siri to play his playlist.  Calls for Siri and Alexa to play next song were made.  After finishing up the 10 Bus driver the Q, that’s me,  decided to bring “The Man” out earlier.  We side straddle hopped and did burpees to “The Man”.  After the man finished the skies cleared up and the sun shined down as the most wonderful playlist was started.  We then picked up where we left off.  We finished up with the 20 pistol rows, 20 chest squeezes and 30 kettlebell swings.  Then the Q put Mr. Salty in charge of the Jump rope and he and others took off for a lap.  When we came back Mr. Salty was starting some leg exercises.  I recently read a leg exercise I really wanted to try.  We started with one goblet squat, 2 swings, 2 goblet squats, 4 swings, 3 goblet squats, 6 swings, 4 goblet squats, 8 swings, 5 goblet squats, 10 swings, 4 goblet squats, 8 swings, 3 goblet squats, 6 swings, 2 goblet squats, 4 swings, 1 goblet squat 2 swings.  Once these half marathons are in my rearview mirrors I got some more leg workouts I would like to do.  We then worked on the last round 5 Man O Makers.  Then we took a 10 count in memory of Midget.  No one has seen him all week. Sigh.  10 lateral raises, 10 bus drivers, 10 pistol rows, 1o chest squeezes, 10 pistol rows, 10 chest squeezes.  At this time we strolled into Mary.

Mary:

We paid homage to Midget and did his beloved love handles.  Then I forced everyone to lay on the ground and do some mini Turkish getups.  We then repeated these ab exercises.  Then followed into some Imperial Marches and Hillbillies.  Did you know these are core exercises?  Two minutes were left and Chips took over.  With a wet kettlebell over your head we did low slow flutter.  They kettlebell was very wet.  This Q was concern with losing his grip.

Announcements:

Pinehurst Half.
See Facebook/Slack

Prayer:

Crablegs and Family
Buford
Shredder
Moby’s dad
All marriages
Midget we missed you this week

So Long But Not Goodbye

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Awesome turnout for YHC’s last time as Site Q at Purple Cobra.  New management starts next week with Warbucks at the helm!

It’s truly been an honor to lead and I look forward to the continued fellowship of all the PAX in South Wake even though I won’t be around anymore in the Gloom on a regular basis.  Carpex isn’t that far.

 

Warm Up: We started with an FNG and after the disclaimer we did the usual warm up lap around and then back to the flag to circle up for the following:

Good Mornings ICx15

Fazio Arm Cicles ICx15

Imperial Walkers ICx15

Hillbillies ICx15

Mountain Climbers ICx15

It was then that we noticed the the FNG had left.

The Workout:  Partnered up for wheelbarrows

Partner 1 about 7-8 parking spaces down, pause for 10 nipplers, then finish to the end of the embankment

Partner 2 switches and we head back to the start

 

We then divided into two lines and did a long Indian Run to the Jiffy Lube guardrail.

When we arrived we partnered back up again for 10 derkins, erkins, and dips while partner 2 did LBCs.  Each partner did their reps and we decreased each set by 2 until we both completed everything.

 

Mosey over to a new hill that YHC found over next to the new Planet Fitness.  We kept our partners for Burp Back Mountain.

After each group reached 100 burpees we got back into our Indian Run lines and made our way back to the flag for Mary.

Mary: WWIIs ICx15

Have a Nice Day!

Announcements:

Crosby is playing at 11pm Saturday I think?  Please ask him for more details.

Undisclosed and Unofficial Beer Mile at 4pm on Sunday?  Meet at the town hall – again check with Crosby for more details.

Last year M4L and DB participated in the Hope Community Church Military Family Symposium. F3 Southwake had a small booth where we talked to military service members and spouses. We headlocked a few FNGs. They have asked us to come back this year – it is Saturday morning 2/23/19 from 8:30 – 12:30. We need a few #HIM to man the booth. We don’t need a commitment for the entire 4 hours.https://docs.google.com/spreadsheets/d/1nu4TYt7EyMpW9ZC6Ixgt_aiS4BWVDbEwVEEvKgjfURA/edit?usp=sharing

Prayer:  DB took us out

Crablegs, Moby’s Dad, UTI’s Dog, Shredder, Buford, unspoken

A Rucking Magic Show..11 PAX Got Stronger and Served A Large Helping of Hills at AGS

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Another brisk morning at AGS with cloudy skies. Temperatures hovered around 34-35. As I pulled into the lot, I came upon the grill of a giant truck that had backed into the spot facing the entrance. Put the car in park and looked to my left and it witnessed a rare Sunday Cowboy sighting. He had missed U-Turn yesterday, and heard the news that there were miles to be had on Sunday. Pulled the flag out from the back seat and planted it with authority. Today was gonna be one of those days where it all comes together to set the tone for the week. As I planted the flag, Dauber rolled in, followed by Dumbo who had heard there would be some ‘Rucking’ at AGS the night before.

At that moment, I must have either been deep in thought or maybe my head was down long enough to not see that the Sir DawgPound arrived in his silver chariot. It was like a damn magic show at that point, as M4L emerged from Dumbo’s truck equipped with his backpack. Boy George appeared from the shadows of the newly installed bright lights at Womble, then followed by the boys of WoodCreek- Lipstick and UTI.  Another unexpected surprised appearance came in the form of Yogurt, who ran in from the other side of the lot with a 4 legged companion, Anabelle (aka-F3:Crumb Snatcher). With 2 minutes before 6:30, Forceps was putting the finishing touches on his mountain bike assembly to ride alongside our rucking and running brothers this morning. 6:30 hit and YHC advised those that were rucking this morning to drop their bags for the following warm-up that went something like this…

Warm Up: Light jog to the far end of the lot. Carioca L over R\R over L back. YHC then made the call to have PAX follow down the steps and start counter clockwise around the soccer fields. Squat holds for the 6. Circled up for Imperial Walkers x10. Mosey’d to the far end to the Crazy Ivan lot where PAX circled up for squat claps x10. Lunge Walks alternating to Butt Kickers and High Knees to the Stinson side corner of the soccer fields. Circled up and performed Hillbilles x10. Toe Walks and Heel Walks to the last corner with alternating Butt Kickers, Lunge Walks and Frankensteins. Last Corner circled up for a set of Moroccan Night Clubs X 10. Mosey’d back to the lot where PAX performed a squat hold while YHC confirmed this morning’s route for running and ruckers received instruction on their Sunday edition route.

The Workout: The running route was as follows: PAX headed up Grigsby to Sugg Farm and headed to the preceding neighborhood onto the greenway. Once entering Bass Lake, PAX proceeded counter clockwise making a half moon around Bass Lake, and proceeding down Bass Lake Road to a right on Salem Ridge. PAX then followed Salem Ridge to a series of lefts, one on Linksland, another on Holly Springs Rd, and then Raleigh, Grigsby, and Stinson back to the parking lot.

The rucking route included a wonderful 3.5 mi route complete with majestic skyline views through the Sugg Farm gates and a date with Soul Crusher. Although I did not have the privilege of experiencing this route today with those that were rucking, I am sure the mumblechatter was on point and just what the doctor ordered for those in attendance. I did see some pictures of PAX attacking Soul Crusher afterward and can only imagine the quality exchanges that took place on this particular segment on the incline.

As for the running route, YHC had an opportunity to catch up with PAX after a week away from the gloom due to work travel. Sunday’s are special to YHC as selfishly it’s the one day where I hit the reset button, reflect on the week, catch up with my F3 brothers, and clear my head for the week ahead. I have been committed to Sunday 10k runs at AGS for many weeks now and wouldn’t have been able to do it without the accountability from the PAX that continue to show each week and push me in ways I never thought possible. Speaking of pushing, Lipstick (aka-Anthony Sobier’Jetski’-thank you Dumbo) led the way with UTI not far behind and making the most of his AGS experience by picking up the six several times on the 6+ mile route on his way to 9 miles by the end.

At the beginning of the run, it appeared that Crumb Snatcher had taken to some extracurricular activities at Womble, which led Yogurt to head back to corral her before eventually rejoining the PAX on the greenway. Cowboy, SirDawg Pound and YHC made our way up Grigsby and onto Sugg, but not before noticing that someone built a large wall along the new construction, which unfortunately now blocks the panoramic view of the orange, pink, and purple hues that make up the main attraction of the AGS.  Made our way to the greenway, but not before snapping a photo of the sky-a prefect blue\pink watercolor between the neighborhood homes. PAX made their way around the lake and then onto Salem Ridge for some hill work. At this point in the workout, YHC would like to say that he chewed these hills, but it was more like a chew and some choking between bites as there were periodic walks and squats at each block along the way to Linksland. Fortunately, Lipstick and Cowboy kept YHC accountable throughout this segment, with UTI later giving high-5’s to PAX along Holly Springs Rd. as he picked up the six.

Along Holly Springs Rd with Cowboy in front, we witnessed a car being pulled over on the other side of the street. If I didn’t know better, I would have thought this poor guy got pulled over unnecessarily as a result of the reading on the street radar sign Lipstick put up with his running today and not this guy’s actual vehicle speed. Anyway, PAX proceeded onto Raleigh, then Grigsby and Stinson, back to the lot to join PAX for COT.

Was later informed that Bernie, Brexit, and PSI were out in the gloom this morning, making it happen with 14 miles of roadwork. Nice Work, Gents! Also a Draper jeep sighting….we’ll have to check the Strava..

Mary: Stretches OYO. YHC offered a few words as we approach this week and shared a story from his travels this past week. The message shared today was inspired by some recent branding from his company that states “When you change what is possible, you change everything.” Almost two years ago, YHC was uncommitted and in many ways in need of F3 without even knowing it. I couldn’t walk walk up 5 flights of stairs, let alone run a half mile. Now I’m here every Sunday running 6+ miles. The message is simple and true in all things. YHC reminded PAX to be aware of their ‘energy’ not just in the gloom, but at home with family, and in their relationships. The positive energy we exude is important not only to positive decisions and relationships, but decisions of purpose that impact the positive change and help others achieve what is possible. Keep headlocking, Men! There are many out there that need us.

Announcements: 3 weeks to Wrightsville, 4 weeks to Tobacco Road. Dunkin Donuts for 2nd F-where we met Skidmark were later treated to an economics lesson by Dumbo and a Dauber Lowe’s adventure story.

Prayer: Prayers for Shredder, DoubleD, Double D’s Dad, Marriages. YHC took us out.

Crazy Ivan Backblast 2/15/2019

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Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.

Clear Skies, Sunrise Views, Can’t Lose..

/in /QIC:
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A brisk 28 degrees at game time. Clear skies with hints of orange provided the perfect backdrop to what would be one of the best sunrise runs of the year at AGS. If you haven’t posted yet to this AO, you need to try it at least once. I’m not just saying that as the Q, but honestly, there is no better way to start your week than with some miles to clear your head…oh yeah and the gem of AGS- the sunrise views.

Flag planted as Deadbolt arrived. He was then followed by Coal Ash, who was seeking his first AGS experience. Lipstick was a late scratch on Slack and no sign of Kid Cracker, who had shown some interest in running the Bass Lake route based on an earlier post to social media. Not sure if he ran it this morning, but hoping he was committed and not motivated.  YHC was open to an audible this morning if majority of the PAX wanted to run the lake, but the 3 PAX that were present decided on the hill route that was planned for this morning.

6:30am hit and started with the following warm up.

Warm Up: Light jog to far end of the lot w\Carioca back left to right and then switch right to left at the half way point to the start. YHC gave quick instruction to follow to the paved path around the soccer fields, stopping at the picnic table shelter for Imperial Walkers x10, then a quick mosey to the Crazy Ivan lot for Prison Squats x10, another quick run to the 3 corner for Hillbillies x10. PAX then performed toe walks\heel walks to stretch the calves. Butt Kickers with alternating Frankenstein walks back to the parking lot starting point.

The Workout: This week’s route started us downhill on Stinson. At the top of the hill, we took a left on Bass Lake and proceeded straight to some new territory- Rhamkatte. Always driven by it, but have never run it. After the views we saw today, we’ll be back. The new territory provided a gradual incline on the aptly named Jones Hill Road. To the right, you could see the glow of orange, pinks, and blues of the sky in the distance as if it was beginning to catch fire. PAX rounded Jones Hill Road to the end of the construction and pushed up Old Ride Drive now with the sunrise on the left. Proceeded downhill, taking a left on Holly Springs Road and then a right on Linksland. Heading down Linksland, PAX took a right on Salem Ridge. This provided just enough distance to mentally prepare for the the two hills YHC planned for miles 5 and 6, up Bass Lake and then eventually back up Stinson. As we approached Stinson, Coal Ash came back to pick up the six, first YHC, then Deadbolt. All PAX gave each a look at the top of Stinson, knowing that we had a little less than a mile and one more hill to climb. “One more, let’s do it” was the call and tackled the hill together. As we reached the first lot (Crazy Ivan lot), performed one last loop to pick up the 6 and then attacked the last stretch with a jail break. A great push by Coal Ash who helped YHC find another gear I didn’t think I had. As the saying goes “Iron Sharpens Iron”.

Deadbolt proceeded forward (YHC short changed him on the route) at a solid pace half way around the soccer fields, with PAX continuing to follow. I was hoping for a cool down run during this segment, but it felt more like a continuation of the jail break. #strong

Quick walk back to the tennis court lot for COT. Was joined by Farva, who got a Ruck in this morning around the Lake. A great way to start the week and an even better way to start the morning.

Mary: Stretches w\mumblechatter
Announcements: Wrightsville Half-Full\The Mule March 9th. Carpex Dad 2.0 workout next week Bond Park. Tobacco Half Marathon-March 17th

Prayer: Shredder-praying for a speedy recovery. Double D’s dad, Moby’s Dad. Deadbolt took us out.

Record Attendance at Ivan

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It was a big day.  Record attendance at Ivan, Clydesdale duel and Fritter shirts are in.

Warm Up:

Quick lap around the parking lot and then circled up for the following:
Side Straddle Hop
Mo Rocking Night Club
BatWing
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backward
10 Seal Claps
10 Overhead Claps

The Workout:

Well there was a lot more people than, the workout the Q had planned, could handle.  Audible to the following Dora to get things started.

Partner Up.  Each Pax in the group did 100 Swings, 60 Pistol Rows and 60 Bench Presses.  While one pax was doing the exercises the other pax John Cusack, Tricep Extension or Bicep Curled themselves around the parking lot.

We then circled up to the following.  I’m going to miss something so I apologize ahead of time.

10 Man O Makers.  Boy I love this exercise.
Midget Love Handles
Seated Shoulder Presses
Flat on your back Kettlebell raise with crunch
Mini Turkish Getups.  This is a fantastic Ab exercise.
LBCs
Low Slow Flutter Kicks
Low Slow Pickle Pounders
Midget Love Handles

Mary:

Yoga stretches to prepare ourselves for the duel to follow Cletus.

Announcements:

ATT Run tomorrow.

Prayer:

Jimmer who had eye surgery.
Moby’s dad
Crab legs
Burford and his recovery
Shredder
Everyone to have a healthy run tomorrow.

BackPage?!? At Crazy Time!

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YHC heard the Nantan had a friend HC’d – he didn’t expect to have 5 show up at 0430, including one blast from the past.

Warm Up:

1st mile
The Workout:

YHC, Deadbolt, and Mookie did Crazy Time as perscribed. Skidmark and BackPage modified but still put in work.

100 Burpees

200 Shoulder Tap Balls to the Wall

300 LBCs
Mary:

No 2nd mile happened – we were pressed for time to make Crazy Ivan
Announcements: N/A

Prayer: We were taken off and were off to Crazy Time.