Tag Archive for: Nemo

Cletus Dec. 27th, 2019 Rock Work

/in /by

EC: UTI, Katniss

FNGs:  Welcome Cinder! Cary Fireman that was EH’ed by a friend in Memphis
Warm Up:  Random Counts of Fazio Arm Circles, Imperial Walkers, Hillbillies, SSH, Merkins
The Workout:  Rock work in the parking lot

2X rock push and duck walk across the parking lot

Several rounds of tricep extentions, curls for the girls, goblet squats, and overhead press while rotating and sharing everyone’s rock.

Indian Run around the baseball fields

Modified Morning call at the play ground – Pax performing Clock Merkins while one Pax performs pull-ups until everyone had a turn

Mary: 10 Count Plank hold, 10 Count One arm raised Plank Hold, Repeat, LBC’s, Catalina Wine Mixer, Peter Parkers
Announcements:  New Cletus Co-Q TBA soon!
T-Claps (Recognition):  Cinder for completing the workout!
Prayer: A safe new year for all PAX

Cletus gets a UTI (╬ ಠ益ಠ)

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It’s been a spell since Yogurt EH’d me for this Q.  I want to thank him for bringing me this opportunity.  I’m again very humbled by the turnout today.  Whether it was for me specifically or Cletus was just the place you wanted to spend your Friday in the gloom – I thank you.  So close to Christmas with all of the things I know we collectively have going on, it is awesome to share the morning with you guys.  I feel humbled to have been the Q this morning and to witness it.  I hope you got your money’s worth.  The year isnt over yet!!!  SYITG <3 UTI

EC: Nemo, Mookie, 187, Pikachu, Redenbacher, LED, Maybelline

YHC hit the olde snooze button this morning and barely made EC.  In fact, I was late.  I chalked up nearly 2 miles in the time allowed and barely got to see any of the HIM that actually made it out there on time.  Good work PAX!

FNGs: No Sir

Warm Up:

  • Mozy from the flag to the lot formerly known as the Ivan lot
  • SSH ~25 IC
  • Hillbillies 14 IC
  • Imperial Walkers (In Honor of Star Wars) 14 IC
  • Daisy Pickers – 14 IC
  • Fozio Arm Circles – 14 Forward 14 Back, IC

The Workout:

Thing 1

  • Groups of 5ish PAX line up in Indian Run formation.  Move to Bear Crawl position.  Indian Bear Crawl to mid lot and Jailbreak.  5 burpees.  Assume formation again and return to other side in exact same way.
  • Repeato 1x

Thing 2

  • Mozy to Amphitheater.
  • Dips, Erkins, Derkins – 20 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 15 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch
  • Dips, Erkins, Derkins – 10 each
  • Split PAX in 2, half on the wall for People’s Chair, half complete 20 Box Jumps and switch
  • Half on the wall for Balls2Wall, half complete 20 step-ups (10 each foot) and switch

Thing 3

  • Mozy to hand rail near baseball fields
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 20 and Switch
  • Split PAX in 2, half on the hand rail for pull-ups, half complete Prisoner Squats to 10 and Switch
  • Return to the flag

Mary:

  • Dying Cockroach 14 IC
  • Box Cutters 14 IC
  • Homer to Marge – 14 IC
  • Pickle Pounders – ~10? IC – Time caught us

Announcements:

  • 24hr Run Supporting Healing Transitions this weekend – Sat 3pm to Sun 3pm
  • AGS needs a Q – Mookie is suggesting that instead of AGS, make the 24hr run your target
  • Good things coming from 3rd F
  • Call out from DoubleD to take 3rd F seriously – it has an impact on your life and its ok to miss 1st F to make 3rd F a bigger part of your life.
  • Get up with Pikachu about the Emergency contact registry (esp Site Qs so you know how to access it quickly)
  • Be on the lookout for some emergency response training.  Good session in 2019 with the Holly Springs FD

T-Claps (Recognition):

  • The PAX that kept compressions going for Sgt Pepper.  They saved his life an made sure the EMS team had a patient when they arrived.  Way to be!

Prayer:

  • SlideRule and family – new baby TBN (to be named)
  • Sharapova and family – new baby
  • Sgt Pepper and family – suffered a heart attack during a workout
  • Safe travels to all this weekend if you are heading out – be safe

Great 2nd F at Harvest Moon today guys!

Disney Plus Exclusive- Accountability in Cadence

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Pre-Blast advertised a Co-Q exclusive with Deadbolt and YHC at Disney this week. With a new Top Gun trailer released earlier the day before, figured it would be a great idea to construct a workout centered on accountability, where PAX would not leave their ‘wingman.’  With a Disney-eve attempt to inspire a Midget post in this morning’s frosty 25 degree, YHC sent a clip from the original Top Gun, where Maverick looks to Viper for his ‘options.’ Midget had asked what his options were at Disney the following day, so it only seemed fitting that this would be YHC’s response.  As the dialogue continues, it all comes down to a confidence problem. Although the EH was strong, the confidence in Midget’s ability to properly set his alarm this morning was low. Unfortunately, it wasn’t meant to be.

Early morning text this morning revealed a late minute scratch from Deadbolt, who is currently battling a calve issue. This morning would be a solo mission. Rolling on my way to Disney, YHC sees a headlamp in the distance headed back up Optimist Farm Rd. Got to the parking lot, planted the flag, and see that those headlamps were Nemo and Pablo catching some EC before the Main Event. They wrapped up around the soccer fields back to the lot. We exchange some mumblechatter  about a somewhat meaningful game this weekend featuring the Bills. As we continue with the comical exchange, we then see a wayward vehicle miss the turn into Disney. Low and behold its Teen Wolf fresh of his second post, looking for a third beatdown. This guy is coming in Hot this week with some impressive first posts of F3

5:30 hit and we were off with the following warm-up.

Warm Up: Skinny lap around the parking lot. Circled up for SSH X20 IC, Imperial Walkers X20 IC, Prison Squats X20 w\exaggerated Ups and Downs, Good Mornings X10, Fazio Arms 10F\10B, Moroccan Night Clubs X20

The Workout: 4 man Indian Run from the flag to the Middle Creek HS Main Lot. As we approached the lot, we got a bit disoriented with direction as if PAX had a few swigs of Emeril’s cough medicine prior to this morning’s start. In any event, we made it to the starting point. Performed progressive exercises at each of the 4 corners of the lot with solid paced mosey’s in between. PAX remained as one unit (never leaving each other’s wingman) with exercises performed in cadence.

Round 1

Corner 1- 5 Burpees

Corner 2- 5 Burpees, 10 Prison Squats

Corner 3- 5 Burpees, 10 Prison Squats, 15 Star Jumps

Corner 4- 5 Burpees, 10 Prison Squats, 15 Star Jumps, 20 Broke Back Merkins (w\partner switch outs)

Round 2

Corner 1- 10 Burpees

Corner 2- 10 Prison Squats

Corner 3- 10 Star Jumps

Corner 4- 10 Broke Back Merkins (w\partner switch outs)

YHC instructed PAX to line up for another Indian Run back to the flag and then onto the soccer fields. This time the guy at the very back of the line would fall back and perform 3 Prison Squats before sprinting to the front of the line. Strong pace throughout the journey back and great communication as the guy in the back would call out his 3 count alerting lead PAX as to their proximity to adjust pace accordingly.

Soccer Field – Turn and Burn

For the second part of this morning’s workout, YHC had PAX line up at the baseline with their backs to the opposite end of the field. PAX would perform Ab exercises on the baseline and on the word ‘Go,’ would sprint to mid field to perform some Jack Webbs w\Cadence count. After Jack Webbs were performed they would then sprint back to the baseline to perform another series of Ab exercises.

Round 1

20 LBC, Sprint to mid-field, Jack Webbs 1 to 10 Ratio (1-Merkin; 10 Air Presses w\cadence count)

Round 2

20 Dying Cockroaches, Sprint to mid-field, Jack Webbs 2 to 10 Ratio (2-Merkin; 20 Air Presses w\cadence count)

Round 3

Sprint to far end of the field, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 3 to 10 Ratio (3-Merkin; 30 Air Presses w\cadence count)

Round 4

Sprint back to the baseline, 20 Pickle Pounders IC, Sprint to mid-field, Jack Webbs 4 to 10 Ratio (4-Merkin; 40 Air Presses w\cadence count)

Sprint back to the opposite baseline, where we started. Finished with 20 Low Slow Flutter

Mary: Series of pigeon, runners, and cobra stretches, downward dogs, planked heel calve stretches.

Announcements: Oakwood 24 this weekend. Encouraging everyone to run with Frey Daddy this weekend. YHC will not be able to Q Sunday at AGS, so I am encouraging PAX to arrive a little earlier to Womble that day and coordinate a clown car to Raleigh to run Oakwood Cemetery.

T-Claps (Recognition): Pablo and Nemo catching some EC. Teen Wolf with 3 straight posts, including a 5-mile run yesterday to kick off his start with this thing we call F3

Prayer: Prayers for Wallaby and those who are dealing with challenges during the holidays. PAX who will be travel this week and next. YHC took us out. As I am typing this, I also ask for additional prayers for our brother, Sgt. Pepper this evening. Keep him and his family in your prayers.

Thank you as always for the opportunity to lead.

Up by 5!

/in /by

FNGs: Welcome Teen Wolf!

 

EC: 187 and UTI

Warm Up: Moseyed over to back portion of Planet Fitness parking lot for some warmup exercises to include cadence count Frankensteins, Fozio Arm Circles, Windmills, Good Mornings, and Imperial Walkers.

The Workout: PAX gathered at the back of the Planet Fitness parking lot facing the Butchers Market (great signature steak tips). We ran towards Butchers market, held chill cut for 60 seconds then performed 5 Merkins, 5 Squats, 5 Inverted SSH, 5 Side Plank to Merkins (crowd favorite) and then 5 Jump squats. Pax then ran back to the opposite end of the parking lot where we held chill cut for 60 seconds and increased each exercise by 5. This was rinsed and repeated until we hit the 20 rep count per each exercise.

 

PAX then Moseyed behind Harris Teeter, grabbed some pallets and did 2 rounds of  25 shoulder presses and overhead squats. Finally we headed in front of HT for 3 rounds of 25 dips on the park benches or wall.

Mary: Low Slow Flutter and Homer to Marge for 25 reps followed by 15 Straight Leg Raise.

Announcements:Oakwood 24, Throwback 5 starting Monday December 30th at Mutiny, Healing Transition this Friday (donations clothing always accepted). UTI tomorrow morning at Dunkin Donuts at 5:30am 3rd F 2020 vision for F3 South Wake.

T-Claps (Recognition):  187 and UTI getting some miles in before the workout.

Prayer: UTI’s coworker diagnosed with pulmonary emboli, Teen Wolfs relatives with pneumonia and in rehab from a recent fall, Walaby, and unspoken prayers.

Preferred Nomenclature

/in , /by

EC:  Kosher, Nemo, U.T.I.

YHC arrived at 5:15 to find a few vehicles already parked at Ting, hopped out of my car to plant the flag and was instantly hit with a fresh breath of ripe air from the adjacent dump…I mean “landfill”. (Edit – Had to provide the preferred nomenclature so that PAX was not confused with the periodic dumping around town done by our very own Lipstick et al) Cars start rolling in and a few light vests arrive from the darkness….5:30 hits and we circle up.

FNGs: Not today

Warm Up:  10 x Frankensteins, 10 x SSH  in cadence. Discussed the routes and got after it.

The Workout:

3 mile route:

 

 

 

 

 

 

 

 

5 mile route:

 

 

 

 

 

 

 

 

Mary: She was out Christmas shopping

Announcements: Helping with Walby’s Christmas lights and meal signups. Frosty and Christmas Party coming up. Check Slack and FB for details

T-Claps (Recognition): Kosher, Nemo, and UTI for getting in some EC

Prayer:  Diedra and her recovery from surgery, unspoken

YHC took us out. Thank you for the opportunity to lead

Cyber Monday Shopping

/in /by

FNGs:  None

EC:  Not exactly sure.  But Slide Rule was on his six mumbling about questioning whether or not he had made the right decision this morning and a few other PAX looked shwetty (Abe, Coal Ash, Nemo perhaps).

Warm Up:  PAX of 9 came out for some Cyber Monday shopping with Dauber.  Took a tour of downtown with a nice jog to get the body warmed up.  Headed down to check out the deals happening with Dawgpound and the Pax doing Onnit.   A gaggle of shoppers out early this morning looking for sales in the cozy garage.  Lots of kettlebells, yoga mats, a piece of furniture and electronics.  We continued on our jog window shopping the brick and mortar shops on Main Street.  Pace Yourself Run Company had the best holiday lights in their window.  Headed back to the parking lot for the following warmup exercises:  In cadence – 25 SSH, 10 Don Quixote, 10 Daisy Pickers, 10 Fazio Arm Circles (F/B), 10 O/H claps, 10 Seal Claps, static hamstring stretching (L/R) and some Michael Phelps.

The Workout:  PAX followed Dauber (who removed his bulky sweatshirt hoodie) for a nice jog that included some karaoke (both sides) around the library down library hill.  Doc caught up to Dauber and mentioned the pace.  Pulled into the neighborhood’s clubhouse.  I remembered my first Downtown Train (inaugural) and Nemo brought us down here for some Jack Webb’s.  No fond memories voiced  but I did hear some concern about the wet grass. (I’m doing laundry as I write this BB hoping to Shout out the mud stains on the knees).  Jack Webb’s 1 merkin : 3 air push ups (from your knees).  On your six for 25 ic LBCs and 25 SSH ic.  Mosey / jog back up library hill and waited for the 6 at the top of the hill.  Frankensteins were added.  Dauber made sure all PAX were OK and then called a jail break to a parked trailer.  Coal Ash turned it into high gear beating out all the PAX.  Recalling doing rock exercises with Forceps, Dauber had PAX pick a medium sized rock and then had everyone circle up for the following 10 ic count exercises while rotating rocks:  Rut-Ros, Curls, Tricep Extensions, GroundPounders, Wonder Bras, Toe Taps, Side Turns, Toe-taps, Bus drivers, O/H presses.  PAX got on their 6 with the rock and executed the following 10 count ic exercises (rotating rock afterwards):  H2M, Tricep extension, Straight arm Reverse Curl, Chest press, WW IIs, 6 inch with rock above chest, legs up 45 degrees with rock above chest, rock straight out over your head with legs 6 inches of the ground…return rocks to rock pile.  Mosey to library amphitheater for 25 c BTTW and 25 c People’s Chair.  Rinse and repeat increasing count to 30.  FUN!  Mosey to shovel flag for Mary.

Mary:  Yoga stretches.  Runners, Pigeon, Child’s Pose.   Have a nice a day.

Announcements:  Holiday party.  CSAUP.

T-Claps (Recognition):  PAX who did EC today.

Prayer:  Unspoken.  Dauber took us out.

This is always a privilege leading you me.  When I am not leading Red October, I am trying to get around to other AOs.

The Rain Don’t Matter..6 PAX Get Some Hill Work

/in /by

Pre-Blast reaffirmed that AGS would be open despite the rain that was scheduled in the forecast. Arrived to Womble via Stinson this morning so that YHC could get a good look at the street name which would serve as an end point for this morning’s hill repeats. Come to find out its Lacombe Court. As I noted this, I began the uphill climb in the Knight Rider and quickly came upon a light up vest in the back drop of a light fog and drizzle. Moving at a decent pace, Pikachu was just finishing up his 5th mile on to what would be a 15mi morning on this rainy and cold morning. What else can be said, the kid likes to run no matter the conditions.

Arrived to the parking lot to see DawgPound make his way to AGS this morning. Grabbed the flag out of the back of my car. As I made my way to the planting zone, Master Shake comes rolling in, along with Deadbolt not far behind. Nemo arrived shortly after that and before YHC knew it, we had 6 PAX on a very rainy and raw morning in the gloom.

On mornings like this, especially on a Sunday, it would be so easy to stay nestled in the fartsack. These 6 HIM made a decision, however, and showed up. To honor that commitment, YHC planned some hill work, being sure to stay close to shelter in the event the rain picked up. As it would turn out, the heavy rain held long enough for PAX to get 4-5ish miles this morning.

Warm Up: Light jog to the back Ivan lot via the left side of the soccer fields. Circled up for Imperial Walkers X12, Good Mornings X12, Fazio Arms F/B X12. During this series, DawgPound expressed his displeasure with the exercise count going to 12 each time. Not sure why there was an issue. We do this every Sunday and is the standard during football season at AGS. I guess Dawg just doesn’t like 12 for some reason. Finished up the the last set of Fazio’s and then mosey’d to around the lot to the back side of the Ivan lot. Circled up for some Hillbillies X12, Frankensteins and alternating lunge walks. Wrapped up the warm up with prison squats on YHC’s cadence down and up X12.

The Workout: With the uncertainty around when the heavy rain would fall, we’d keep close to Womble as mentioned. Decided on some old school Speed Racer for this morning’s workout. PAX ventured out of the Ivan lot to the left up Stinson for a series of 2.5 hill repeats. At the top of Stinson, PAX would perform 6 Burpees (just because 6 came to mind this morning and Dawg didn’t like 12 counts). From the top of Stinson, PAX would then head all the way down to Lacombe Ct, where they would perform 6 star jumps. Rinse repeat twice with PAX picking up the six throughout the hill runs. After the last set of 6 burpees was perfomed, YHC instructed PAX to take a left out of Stinson and onto Grigsby taking the long way around the baseball fields and then head back to the shelter in front of the flag for Mary.

Mary: Planks with alternating calf stretches, cobra stretches, runners pose stretches, downward dogs
Announcements: CSAUP Next week- Dec 7th. Get your Frosty on! F3 Christmas Party at Midget’s on Dec 14th.
T-Claps (Recognition): All PAX who posted this morning putting in work in the cold rain.
Prayer: Prayers for Wallaby and his family. Prayers for Nemo’s brother-in-law. All PAX and family faced with challenges during this holiday season. Continued health as we close out 2019. All unspoken. YHC took us out.

R4TJ – Gorging on Turkey with the Family

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This Thanksgiving story is a true one.  The names have been changed to protect the innocent…

It’s that time of year again.  Time to be thankful, sit down with your family, make a side-dish, share a feast, and pass out on a couch to football.  You expect that Cousin Red has hosting responsibilities.  He always hosts… Out of nowhere he texts (doesn’t call) and asks me to host just the night before the big day.  I don’t have a plan, what will I make?  I realize Red has no idea who is coming or how many people I have to serve.

Frantically, I send out invitations and ask for RSVPs.  I get a few actual RSVPs – my brother Corey (big help when planning out the meal budget) and cousin Mark (you should see this guy clean-up after dinner).  Otherwise, lots of questions and comments from the peanut gallery. Stephen (always the match-maker at our get togethers) liked this picture I sent in the invitation but he’s not coming, Jaron (the cousin that think’s he’s some sort of comic book character) says he’ll send some of his high quality H2O but he isn’t coming, and my boy Olson says he has a Full House of his own to deal with…

I hope I make enough! … What if I make too much? … Do I have enough chairs? …  Who am I kidding we don’t sit at R4TJ.  Family! Am I Right?

EC: Nemo, Pikachu, UTI

My brother Andrew showed up unexpectedly.  I figured he might turn up on his way out of town but I just wasn’t sure.  As I stepped out to greet him, Chris shot by the door.  (I swear that guys moves like lightning).  The time I had set in the invitation for appetizers arrived so we got started, figured no one else would be coming.  2ish miles of EC was on the menu.  It was something I’d discovered long ago on a visit to Paradise City.  By the time we were done other guests had started to trickle in.

FNGs: Zilch – It would be nice if some of these guys had more friends to bring along to dinner.  The more the merrier I always say…

Warm Up:  Daisy Pickers, Frankensteins, Burpees (Thanks Katniss), Butt Kickers, High Knees

We got started with some light stretching.  Meals at R4TJ are no joke and you really need to stretch things out to make room.  Right as we got started, Brian tore into the driveway.  He said he’d planned on going to Jeff’s get together but put in the wrong address.  Since he was so close to my house… he just made himself at home… Oy!  We added a card table, threw a table cloth on it and let him join us.  It’s Thanksgiving after all and he brought a few cans for sides…

The Workout:

For those of us that came with an empty stomach and a hefty appetite.  YHC served a beautiful whole bird.  If you had to equate the amount of meat to a distance – I’d say it was about 5 miles of Turkey.  If you went back for more (like Chris did – More than a few times I might add – that guy can really dig in) you might get more like 10 miles out of that bird.  Truly a feast!

Guests seeking something on the lighter side opted for the neck and the dark meat.  Chad (we call him Rut – hunters like the gross stuff) was happy to deliver.  Such a long neck on this thing.  3 miles of meat (I know its strange but my family has always measured their meat in miles.)

Mary:  We didn’t invite her.  Always brings up politics at the table.  Gets Corey all bent out of shape.  She winds up drunk and things really get strange after that…  Not worth the hassle.

Announcements: Convergence tomorrow at Tiger Blood, 6AM.  Friendsgiving at M4Ls on Thursday, Frosty, Christmas Party, Oakwood 24, BRR registration opens soon, there was more and I hope its all on Slack.  With all the tryptophan and you just start getting sick of your family… It’s like Blah Blah Blah….

T-Claps (Recognition): These go to Josh and Brian – This was Kosher’s 3rd post in South Wake and he came out for 3 miles at R4TJ.  I’d say its a bit rare for our newcomers to show at R4TJ especially when running hasn’t been their thing recently.  Great work Kosher and welcome to the family.  Katniss delivered the goods, the canned goods that is!

Prayer: Mark lead us in prayer (again, strange family, prayers after the meal).  Great message from Corey about being mindful/grateful for what we have in our families.  Bring all 3Fs to your table this year.  Be great fathers, brothers, husbands, etc. as we always talk about.  Keep Quiver and family in your prayers.  Consider those

2nd F:  Once all the crazies left… Brian, Corey, Chris, Josh, and I (Jon) went over to Panera for some after-dinner coffee.

I didn’t lie…this time.

/in , /by

YHC wasn’t expecting much of a turnout with I got 5 onnit starting next door, but was pleasantly surprised to see 8 HIM at Downtown Train for some rock and ab work. YHC was happy to see Master Shake out for some Monday morning fun at Downtown Train.

EC: YHC flaked on the EC, but Nemo, Dovetail, and Pilgrim got after it.

FNGs:  None (Still haven’t had an FNG show up at one of my Qs.)

Warm Up: Standard Lap; 10 burpees OYO, SSH x 50 in cadence, Merkins x 20, fazio arm circles (forward x 25, backwards x 25 in cadence), seal claps x 25 in candence, overhead claps x 25 in cadence, Michael Phelps

The Workout: Grabbed rock and headed to library parking lot for the following rounds (all in cadence).

Round 1: Curls for the gurls x 25, Tricep extensions x 25, curls for the gurls x 20, tricep extensions x 20, curls for the gurls x 15, tricep extensions x 15

50 LBCs in cadence

Round 2: Shoulder press x 25, bus drivers x 25, shoulder press x 20, bus drivers x 20, shoulder press x 15, bus drivers x 15

50 Freddie Mercury’s in cadence

Round 3: Chest press x 25, skull crushers x 25, chest press x 20, skull crushers x 20, chest press x 15, skull crushers x 15

50 LBCs in cadence

Round 4: Squats x 25, sumo squats x 25, squats x 20, sumo squats x 20, squats x 15, sumo squats x 15

50 SSH in cadence

Mary: 10 burpees OYO

Announcements: Frosty Dec 7, Christmas Party Dec 14

T-Claps (Recognition):

Prayer: All PAX and their families traveling this week.

Alot to be Thankful for.. 9 PAX at AGS to Shake It Out..

/in /by

Before we get into the specifics of this morning’s shakeout run workout, I’d like to reflect on a few takeaways from yesterday’s race. Yesterday morning was perfect in comparison to last year’s balmy 36 degree tundra trot.  A brisk 47 degrees yesterday morning, allowing PAX to shed some layers and nix the gloves. Minus the slight wind, I’d say the sky Q threw us a bone and created some optimal conditions for some magical runs to happen in Southwake. Rolled into the Purple Cobra AO meeting spot to clown car with Full House, 187, and Redenbacher. As we roll into Ting, we see a swerving bicycle toting several flags on its way to the basketball courts…Banana Seat in the house. Parked the car and then shortly headed to warm-ups, with about 30 PAX ready to get after it, and several more there for support every step of the way. Always amazed to see the photos after the race at how big the group photo gets year after year, and equally impressed with the new faces that come into focus year after year.

Let’s face it, this race has significance for so many reasons. We train here, we live here, we know every nook and cranny of this course and we know who we were with when we ran it. This race is significant mostly because its personal. Every PAX who has posted in SouthWake has a memory along this course and if you have been around long enough, you know the sense of community and the overwhelming sense of support when you see familiar faces along the route on race day. Not to mention, nobody puts an exclamation point on this race like F3 Southwake. Shovel Flag escort for every PAX up that ramp to the finish. There is nothing like it. Leave no man behind and the race isn’t finished until the last one is in. That’s what is special about this race. The journey we take every morning as we wake up to get those PRs isn’t easy and we push each other to accelerate in all phases. The sacrifices we make as individuals to rise out of that fartsack in the crazy morning hours and make each other better men collectively mentally, physically, and spiritually is that much more gratifying when you scroll through all of those pictures and strava feeds after the race.

A huge shout out to our non-running PAX for the support yesterday. All were strategically placed throughout the critical areas of the course offering encouragement, positive energy, and a few choice phrases to entice jailbreak speed up the ramp to the finish. Banana Seat, Slide Rule, Blue Hen, Flannigan, Dovetail, Skidmark, Shredder, Gump, Dauber, Wallaby, and WebEx. I’m fairly certain I may be missing a few, and for those that YHC may be missing, you are appreciated by everyone running yesterday.

The PRs yesterday were aplenty. Safe to say the training paid off and then some. If I were to create awards from yesterday, they would be as follows:

Best Comedic Duo Performance: LipStick and Mrs. LipStick- First congratulations to Mrs. Lipstick. She did an incredible job finishing I believe her first half and also doing it while going 13.1 with LipStick selfie sticking most of the way. Anyone see the FB video? TV gold right there. At many points while I thumbed through the pics, it appeared that she wanted to throttle my boy, Lipstick, but great job again to his M for pushing through. Lipstick, love you buddy.. great support out there.

Most Improved: UTI is absolutely crushing it. 6 Halfs under his belt and the times keep shrinking like the average number of exercises Midget performs during workouts.

WOW Award: True to his name, ShamWow just absolutely killed it yesterday. Knew going in he’d have a good run with the training he put in, but dear lord, I think he may have set the bar to a whole new level with his performance yesterday.

Dig Deep Award: Wasn’t able to witness this finish, but heard Breach tracked down the 2:00 pace group with about a mile left to finish with a sub 2. Way to push.

HSHM Rookie of Year: Aquaman not only went sub 2 in his first half, but he flirted with a sub 1:50. Though his body may have broken down a bit at the end, he put in a very gutsy run and has grown exponentially this past year. One to watch next year for sure.

Iron Horse Award: I’ve said it before and I’ll say it again, when I reach 50, I want to be like Yogurt. This guy is an absolute Beast. A podium performance yesterday with Alpine pacing his run. This guy is a grinder and as mentally tough as he is physically. Incredible run yesterday.

Excellence of Execution Award: If you were a WWF fan from back in the day, Brett Hart dubbed himself as “The Excellence of Execution.” Very methodical and executed moves with precision and efficiency. Here’s the thing about 187 that I love. He is about as efficient as they come. Shows up, puts in work, and then you later look at the Strava feed and think… “Oh, Damn. No he didn’t..” It probably takes YHC longer to pick up his jaw from the floor after seeing some of these runs than it is for 187 to run these races. Another podium performance in his age group. Incredible.

Youth Gone Wild Award: Remember that guy, Cupid? He started posting here and there when he started F3. Then we wondered what the hell is he doing running all hours of the day. Started running with Pikachu before and after Run the Quay at about a 9min pace. Well, I want to introduce you to 7:45/mi for 13.1 pace Cupid.

Under the Radar Awards: Who is this Katniss guy? I thought he didn’t like running or think he could run earlier this year. Amazing sub 2 performance yesterday. Silently, he has accelerated and another one to keep an eye on at his next half. There is also that other guy, Dahmer, who has silently put in some strong work on these HSHM runs to also get himself a sub 2 finish.

Don’t Call it a Come Back Award: Though the training hasn’t been perfect from week to week, Forceps has made his way back to healthy runs in recent weeks, finishing very strong up the ramp yesterday. I anticipate we will get him back to full speed in the upcoming months.

Double Down Award: Full House, I’m not sure what you were thinking putting back to back halfs on your calendar this month, but I’m sure glad you were out there yesterday. Coming off of a strong sub 2 Richmond Half and putting in some strong miles at HSHM yesterday. I appreciated the push at miles 10 and 11 to keep me going.

Mumblechatter I Wish I Was a Part of Award: Only saw the trio of Emeril, Dawgpound, and Cowboy finish the race, but after hearing about a few conversations they had during the race, I so wish it would have been recorded for prosperity purposes. Hearing how Emeril was ‘inspiring’ Dawg and Cowboy throughout the race makes me think we should somehow do a documentary next year.

Houdini Awards: Unfortunately, I didn’t see them prior to the race, but H1N1, Fonzie, and LED absolutely smoked it yesterday. Very strong training performed by those guys leading up to the race and it all paid off yesterday.

2020 HSHM Headlock Award: Fresh off a Solid 5k performance yesterday, Master Shake has HC’d on next year’s Half Marathon.

That Shower is Gonna Hurt Award: Last but not least, Redenbacher not only PR’d yesterday by over double-digit minutes, he did so with exploding nipples. I didn’t see how bad it was until the hairpin turn as he was passing me. His shirt looked like a crime scene and made me want to place a smiley face beneath the 2 red circles across his chest. All in all a strong run for him yesterday as well.

To round out yesterday’s race, I also wanted to give a big shout out to M4L, Pikachu, and Snap. Looks like 3Alarm had a great race as well and was made possible by y’all helping him navigate the course. Additional kudos to Nemo, Boy George, Lipsync, and Coal Ash for solid 2:15 , 2:30, 2:45 pacing.

One other thing…I’m proposing now that we make Freddy’s the official post HSHM race venue. If anyone has yet to experience the triple steakburger and fries, you ain’t living your best life. Yogurt, UTI, Aquaman, Bullseye, M4L, and Redenbacher can all attest that a 2nd F at Freddy’s is where its at for the perfect grease bomb to complement your PR. Heck, we should book Crosby and Bender Street now to play at this cathedral of burger heaven.

With all the great things that happened yesterday, I figured it would be a good idea for a shakeout run this morning with some much needed stretching. 9 PAX showed, most of which had run yesterday.

Warm Up: Light jog around the soccer fields to the back Ivan lot. Circled up for Good Mornings, Daisy Pickers, Michael Phelps, Prison Squats X10. Lunge Walks and Frankensteins to the far side of the lot. Hillbillies and Moroccan Night Clubs X12. Squat hold while YHC explained the route.
The Workout: A light 2-3 mi run up Stinson to Raleigh, Left on Rogers, right down Main Street. Right on Main St. back to Raleigh St. and back to the flag for Stretch O’ Rama.

Mary: Stretch O’Rama with each of the 9 PAX calling out a stretch exercise for a 10 count. With Thanksgiving coming up on Thursday, we then executed a plank o’rama, while PAX shared what they were thankful for this year and as we approach the upcoming year. And yes.. as Redenbacher was present, plank o’rama did include some “Nipplers.”

Announcements: CSAUP- Dec 7th, Holiday Party- Dec 14th, Wrightsville is just around the corner. 2nd F at Dunkins post-AGS.
T-Claps (Recognition): Outstanding job by PAX all week up to and including the race.
Prayer: Continued prayers for Quiver and his family, Crab Legs, and those still on the mend. Safe travels for all those travel this week for the holiday.

Always and honor to lead. What a day yesterday, not only for F3 SouthWake, but for the community to see once again what what we are all about.