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Cujo and nipple chaffing

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FNGs: N/A

5 HIMs showed up to DTT on another cool clear morning. YHC rolled in to find 3rd Cousin, Buford, and Nemo’s cars already parked 15 minutes before start time.  Dauber pulled in while YHC posted the flag.  Nemo was no where to be found.  5 minutes before go time, NOX vest lights appeared on the horizon – Nemo had been putting in the work early with EC miles.  

WarmUp:

20 Fozzie Arm Circles, 10 Good Mornings, 20 SSH, 10 Daisy Pickers, 10 Windmills, 10 Emperial Walkers, 10 Hillbillies, 10 Willy Mays Haze, 20 ct Pigeon Pose stretch

The Workout

Indian Run around Town Hall and back to the flag.

Modified 11’s:  PAX line up on a parking space line and begin with Merkins – Bear Crawl to end of line – Plank Jacks – Crawl Bear back. Once we got to 5/6 modify to LBCs and WWI’s.  (Totals: 15 Merkins, 40 Plank Jacks, 15 WWIIs, 40 LBCs).  It was clear to YHC that everyone loves this  

Mosey to the Rock Pile. Rotate around rocks between sets. (Need to teach Cujo to bark in cadence)Image result for kujo dog movie

  • 2 sets of 20’s – Curls for the girls
  • 2 sets of 20’s  – Overhead Tricep-press
  • 2 sets of 10’s – Rutrows
  • 2 sets of 10’s –  Ground Pounders
  • 1 set of 10’s –  Bus Drivers

On your 6:

  • 3 sets of 10’s Bench Press
  • 2 sets of 10 x 3ct Windshield Wipers
  • 2 sets of 10 x 3ct 6 Inches with arms extended

Mosey to flag

Quick Feet down the length of the lot, Lunges back to start, Karaoke down, Quick Feet back

Take a lap around the Library (no craig’s listers to be found). Mumblechatter consisted of a fascinating discussion around who pays for the public libraries. 

5 minutes of Mary:

  • 3 sets 4 x 10ct  – Supermans (alternating between Dive to Free fall)
  • 3 sets of 5 x 5 ct – Boat Canoes
  • 2 set of 10’s – Mountain Climbers
  • 20 ct – Single Leg Homer to Marge
  • 10 x 3ct – Pickle Pounders
  • Single leg lifts 10 straight, 10 back, 10 forward for each leg
  • 20 ct – Pigeon Pose

Mumblechatter consisted of a discussion around methods for avoiding nipple chaffing during long runs. YHC shared a story of scaring divers and possibly small children by running shirtless to avoid the pain on Saturday. 

COT: (Nemo kept YHC on track with count/name-arama preceding announcements)

Announcements:  Dauber may have a bib for sale for the HSHM (Nov 23rd) for anyone interested.

Prayer Requests:  Prayers for our country’s leadership. Crab Legs going through experimental treatment.

YHC took us out.

T-Claps: For Nemo putting in the EC miles

Slow on the Rocks

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I was back on Q after a couple months of a strong rotation of others stepping up to lead the Downtown Train. Always a small but strong group showing up and ready to work.

EC was The Natural, Full House and Nemo for a 2+ mile loop down and around Womble and back.

FNGs: None
Warm Up: We warmed up, usual lap, usual exercises.
The Workout: We worked out.  Got rocks, lifted them, did exercises and runs between sets. Hit the biceps pretty hard with some decent mumble chatter along the way.  Broke things up with a “recover” on the sets of SSH and LBC.  Nemo always like to work in some good SSH sets. We did most of the rock work IC so the rep count was high and slow with a focus on form.
Mary: We did some ab exercises. A couple quick sets Homer to Marge, Six Hold, Low Slow Flutters, Six Hold again and finish with LBC.
Announcements: see slack
T-Claps (Recognition): Was great to have Full House take par in his first Downtown Train and to run with him for EC, and Flanigan for showing up and working hard despite a stub toe incident in the early hours of the morning. Also, to Sprinkler for stepping up at Mutiny this morning – his first ever F3 post was at Downtown Train a couple months ago and great to hear he has been such a positive force.
Prayer: All unspoken so we took a silent 10 count then YHC took us out.

Return of the Little Dipper

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EC: Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH, 10 x Daisy Pickers, 7 x Frankensteins (cut short due to some mumblechatter about “isn’t this a running AO??”) All exercises in cadence.

The Workout: PAX split off into two groups for the 3 mile and 5 mile route. Rut lead the 3 mile group on an out and back to to Town Hall.  YHC was the 6 on the 5 mile route with the old school Little Dipper route.  Great job men!

Mary: Not today, short on time.

Announcements: Slide Rule will be rolling out a Shield Lock Challenge in the next few weeks. Check Slack for more information.

T-Claps (Recognition): Rut for stepping in to lead with UTI downrange, Slide Rule for the Shield Lock Challenge

Prayer: Banana Seat’s daughter, Bernie and his family, Rut and his family with their upcoming travels, young girl from HS Springs involved in accident

YHC took us out. Always an honor to lead.

Shaken..Not Stirred, but Strong despite the added Water

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Pre-Blast called for a 5-mi ‘shake out’ run this morning at AGS. Arrived to Womble this morning and fittingly see Master Shake parked and ready to go. The weather humid this morning, almost a complete 180 from yesterday’s perfect 51 degree dry forecast. Parked toward the tennis courts was a truck I hadn’t seen before and out emerges Martini, fresh off a distance PR at U-Turn yesterday. I know Halloween is a few short days away, and a ghost in the form of Pilgrim now comes into focus. He’s got a half planned and is meeting Bernie this morning for some miles, who is just a few strides away.  Nemo pulls in and we have 4 PAX for this morning’s run at AGS and conducted the following warm-up.

Warm Up: Quick jog from end to end of the lot, with alternating lunge walks, butt kickers, and carioca. Circled up for Imperial Walkers X10, Deep Squats IC X10, Hillbillies X10, Fazio X10F\10B. Squat hold while explaining the route.

The Workout: Shake Out Run.. PAX proceeded down Stinson and up to the stop sign at the Bass Lake Road intersection. Moved left on Bass Lake, past the Dauber Cathedral (Lowe’s Foods). At Holly Springs Rd, we took a right and headed down to Linksland, where we took a right and then an eventual right on Salem Ridge. At the end of Salem Ridge, proceeded back up Bass Lake onto Stinson and then took a trip back to the flag via Ivan parking lot and the back side of the baseball fields to complete the 5mi run.

Mary: Stretches OYO
Announcements: HSHM in a few weeks. HSHM channel on Slack.. be on the look out for segment runs during the week via ShamWow and that determined Aquaman.
T-Claps (Recognition): All PAX for first battling the humidity and then the steady rain that came down as we reached Salem Ridge. Nemo for picking up the six. Martini for following up his strong U-turn performance with his first AGS appearance.  Acceleration alert on Master Shake. During the last 1/2 mi to the flag he took off in a gear YHC can only describe as blender setting- Liquefy. This guy is showing up every week and every week getting stronger.

Prayer:

YHC shared a few takeaways from yesterday’s long runs. OK- Let’s start with that WTF Half Marathon that started at 3:30am yesterday. Insane- Yes. Completely Pointless- No… The story behind this one is deeply rooted in accountability. About a year ago, Pikachu and Skidmark started an AO called Crazy Time, which had a 4:30am start on Friday’s and ended, leaving enough time for some EC and then eventually patronage to Cletus or Ivan. This AO has since been on hiatus, but in August-September, posts of 8 mi EC’s started to proliferate on Slack, which prompted YHC to ask Pikachu the question…”Why don’t you just do a Half Marathon EC.” To which Pikachu responds, “Is that an HC, Mookie?” I then replied with the following, “Not this month, Pikachu, but sometime in October around HSHM training time. Here’s something you may not know about YHC. I am a man of my word and although it sounded crazy, I did suggest it, and to the point that I wrote down that this would happen in October. So last week when Pikachu was at AGS, I verbally HC’d for yesterday as a promise to him, but more importantly as a promise to myself to commit to this insanely early run. In the process, I even managed to headlock Redenbacher and M4L for the run.

The moral of the story is this, it’s only crazy until you do it. Yesterday was a lesson in accountability and commitment. The fact that we had 4 guys doing a 3:30am half marathon was impressive, but not as impressive as the parking lot at Ting as we arrived back to the lot and onto the ramp in the final 1/4 mi. With all the cars parked, I could have sworn race day came a few weeks early. The PAX in SouthWake have always inspired YHC and in race season, like it is now, its a pretty incredible time to witness all of this positive energy amongst PAX to become not just better runners, but better individuals, who accept challenges together and convert the crazy into a commitment to be better men, better husbands, fathers, and contributors in the community. Amazing, Men! I’m all out of adjectives.

Additional prayers were sent for those PAX battling injuries and those training for races for continued health. Those experiencing marital challenges and all unspoken. YHC took us out.

Rain or Shine

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EC:  Nemo, Redenbacher, UTI

FNGs:  Not today.

Warm Up: All exercises in cadence. 10 X SSH, 10 X Frankensteins, 10 X Daisy Pickers. Discussed the routes and off we go.

The Workout:

We got a few minutes into the run and the rain starting falling. Made for a nice refreshing run this morning. About a mile into the run, YHC realized he forgot to secure the R4TJ standard issue shovel flag TP roll prior to departure. Don’t worry men, a fresh roll will be available next week in case you are in need.

3 Mile Route:

 

 

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

 

 

Mary:   Still MIA.

Announcements:   Check Slack and Facebook.

T-Claps (Recognition):  All PAX for showing up in the rain to get some miles in. Good work men.

Prayer:  Rut and his family with all of the traveling they will be doing in the next few weeks, unspoken.

YHC took us out. Always an honor to lead.

10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

That time that Burt Reynolds Fartsacked….

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Disclaimer – if you were there and I missed you please send me a message on Slack, text, FB, whatever…  Sorry PAX, UTIs head is a little spinny this week. (more than usual even)

EC: Deadbolt, Nemo, Lucky Charms, Mookie, YHC, Skidmark, Pikachu

FNGs: 0

Warm Up:  Overhead Arm Stretch, SSH, 1 lap around the Ivan lot

On the warm-up Flanigan commented on the lack of Burt Reynolds.  No F3 guy named Burt, no Q with a stash, or with a cowboy hat.  He was promised Burt F-ing Reynolds!!!  I told him… dude fartsacked….  it happens…

The Workout:  15x for each single hand move 30x for each 2 handed move

  • One Arm Swing (15 each hand)
    Single Leg Stiff Deadlift / Kickstand (same leg out/arm lift)
    Two Handed Kettlebell Press (overhead)
    Goblet Squat Jump (hold crown)
    Chest Press + Overhead Sit Up / Crunch (one handed each side)
    Snatch / High Pull (one handed each side)
    Reverse Lunge + Curl / Split Squat
    Ribbons (loop bell overhead, pass behind)
    Thruster (squat and press overhead, one hand)
    Staggered One Arm Row
    American Hammer with bell
    Figure 8’s Side to Side
    Sumo Deadlift to Upright Row
    Pullover + Leg Raise / Knee Raise (lay down touch your toes – dying cockroach sort of)

This was YHCs first kettlebell Q and the PAX were very helpful with audibles and comments concerning form.  Thank you guys for your leadership.  Lots of post workout praise for my time in the hot seat.  Thanks for the encouragement HIM.  Appreciate all of you!

Mary: Box cutters, Pickle Pounders, Homer to Marge
Announcements:

Reminder.  Oct. 12th is the picnic.  Signup sheet is posted.  Bring some food and the fam – https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

10/5 @ 5PM Beer Mile + 2nd F with Bender Street playing live after

T-Claps (Recognition):  Those in attendance at Ivan.  Thanks for the support.

Also, he who takes Ivan Q next week – Person is TBD but if they accept, they get T Claps

Prayer:  That 187, Bernie, Sassy’s beer mile team loses graciously

For serious…  YHCs Uncle fell from a tree stand this week, will be hospitalized for a bit and rehab to follow.

An elderly family friend of YHCs has been hospitalized.  Praying for the best and for her family as she recovers.

PSA for R4TJ

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EC: Cowboy, Dawgpound, Emeril, Lipstick, Nemo, Redenbacher, Skidmark, UTI, Warbucks

FNGs: None

Warm Up: Some good mumblechatter, discussed the routes and headed out.

The Workout:

UTI was enfuego with his Public Service Announcement for R4TJ this week and as a result, a strong contingent of PAX were fired up and ready for some miles. We aim to please at R4TJ so YHC had a 3 mile and 5 mile option available for PAX to take advantage of this morning.

3 Mile Route:

 

 

 

 

 

 

5 Mile Route:

 

 

 

 

 

 

Mary: MIA

Announcements: F3 Family picnic October 12th.

Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Emeril, Lipstick, Nemo, and Warbucks for picking up the 6.

Prayer: Bernie and his family, unspoken

YHC took us out. It was an honor to lead.

9/30/19 Downtown Train

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8HIMs at Downtown Train this morning

FNGs: None  

Warm Up:  10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 20 SSH, 20 Arm Circles, 10 Imperial Walkers

The Workout:

Each Pax lined up on a parking line for 11’s: Merkins then bear crawl to end of parking line for American Hammers then crawl bear back.  Squat hold until everyone finished

Mosey around the block and then to the rock pile

3 sets 20ct Curls, Triceps Press, Bus Drivers and Ground Pounders

In between each set we did sets of 10 varied exercises: LBCs, Windshield Wipers, Presses, Pickle Pounders, Homer to Marge (5 standard, 5 left leg raised, 5 right leg raised), Rockies, Plank Jacks, Lunges, Goofballs, SSH,  and 30 ct Chilcutt planks.

Return rocks and mosey around the block

10 Wide stance Merkins, 20 ct Supermans, 10 WWIIs, 4 Absolutions (brutal) 

Mary: Each PAX took turns choosing a 10 ct exercise.  Mountain Climbers, Shoulder Tap Planks, Cockroach, Low Slow Flutters, Box Cutters, LBCs, Hill Billies, Crab claps (which I quickly learned I cannot do)

Finished up with 10 OYO Burpies

Announcements: F3 Picnic Oct 12th – Use the sign up sheet

Prayer Requests: Prayers for Forceps’ boys dealing with separation

YHC took us out.   Thank you for letting me lead.

Decisions…Decisions..

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For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.

For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”

Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.

As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.

At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.

6am hits and started off with the following warm-up

Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.

As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:

For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.

Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month.  Great work by all this morning!

Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.