FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.
We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.
Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run
Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!
COT then prayer.
Awesome job guys. Thanks for joining me in another stupid idea.
BS Out!
6 showed for Paradise City. 3 showed for U.F.O. while one went back home the other two manned up and stayed. Here’s the fun we had.
WU’s while long lap around
Good mornings
Frankensteins
Suit cases 3ct down
Carolina dry docks 3ct down
Mtn climbers
BOMBS – reps rd1 x5, rd2 x10, rd3 x15
5 stops: Start at court, bench, stop light, steps, ramp, back to court. Pick up 6 when done. Rd2 starts when all pax are done.
Ramp with core at bottom
Seated knee tucks
Starfish crunch
ARods
Long mosey to finish
Mary made it today and then some stretches.
Announcements and prayers were made. Rubiks took us out.
It’s nice to be back at PC leading you fine group of HIM.
BS out!
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes
The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.
Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching
Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)
T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.
Prayer: Unspoken, Banana Seat’s family
I wasn’t exactly raring to go today. Signed up to Q last minute the night before because, who know why. No plan, but feeling like I needed a recovery sort of routine after this week, so I had a general idea of a slow mosey around the track with yoga stops along the way. I know very little yoga so I wasn’t sure how this would go, but it actually went well, accomplishing just what I was looking for and pretty spot on with timing.
Rolling up to Cletus, the dark morning sky was flashing lightning in the distance, didn’t think much of it, but soon it just opened up and poured buckets on us. It was awesome.
The Workout: Slow mosey walk, not run, around the track, stopping at each corner to attempt some yoga poses. Each stop began with downward dog then progressed into: runner’s pose, crescent pose, warrior, warrior 2(?).
I learned that Moose is alarmingly, and comically inflexible.
We completed two laps around the track, then joined Crazy Ivan for COT.
FNGs: No
Warm Up: SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps
The Workout: 7’s in the parking lot – Doubled up burpees on both ends…lol
Simple stuff today. Set up stations under the covered picnic table area: People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.
The timer was my homemade Quadzilla tire sled pull. PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate. We got two full rounds in.
Mary: YHC called box cutters then opened it for popcorn: Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.
Announcements: Trash pick up and backpack donation that Abe is collecting for
T-Claps (Recognition): YHC share with the group that today is his 4-year sobriety anniversary. In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different. A time for reflection, praise and the sincerest of gratitude.
Prayer: The usual
FNGs: N/A
Warm Up: I was late so I only did Frankenstines / imperial walkers & hillbillies 🍦
The Workout: The MURPH 💪
1 mile buy in
100 Pull-ups
200 Push-ups
300 Squats
1 mile punch out
Thank everyone who has served our country a little respect goes a long way 🪖
Prayer: unspoken PAX’s
FNGs: Not really the place for all that…
Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps
The Workout:
Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.
Announcements: Picnic
T-Claps (Recognition): All the PAX showing up and showing out on a Monday. Great work out there men!
Prayer: Best In Show’s MIL battling cancer. PAX training for various races. YHC took us out.
It’s always an honor to lead in the gloom. I’ll try to do better next time!
Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.
The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks
COT Message:
Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.
T-Claps (Recognition): none called out today
Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.
Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.
Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!
