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The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

No merlot today

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YHC swapped into this week’s Paradise City Q after Lipstick decided to visit the happiest place on earth. With my original workout planned scrapped by the date change the pre-blast just said I was going to try and make someone merlot. Spoiler alert – I failed again. One of these days…….


FNGs:

None today – sad. Need to go EH some sad clowns.
Warm Up:

Mosey to the top of the ramp – SSH x52 IC

Mosey to the bathroom parking lot – Good Morning x8 IC

Mosey to the far corner – Diamond Merkin x20

Mosey to the basketball court – Hillbillie x10 IC

Mosey to the bottom of the ramp – Imperial Walker x2 IC
The Workout:

Run hard up the ramp, recover down. At the bottom keep running down the hill until six gets to posts, then turn and run hard back to the top. At the top we worked through the following list (one bullet point per trip to the top):

  • 10 Merkins
  • 10 Merkins
  • 10 Squats
  • 10 Squats
  • 10 Burpees (I said it was because of mumblechatter but Pablo was right – we were doing them no matter what)
  • 10 Burpees

We then recovered on 10x Monkey Humpers IC, recovery moseyed to the top for 10x more Monkey Humpers IC, and then did the same thing but with the hard run down the ramp and the recovery up. Same 6 exercises at 10 reps at the bottom this time.

After another two sets of 10x Monkey Humpers for recovery we were tight on time.
Mary:

Mosey to the bottom of the ramp – pax line up in plank hold. On YHC’s mark, set, go we jailbreaked to the basketball courts.

10x Homer to Marge (South Wake Style) IC, then 5x IC each leg and some yoga wrapped us up
Announcements:

3rd F projects in the coming weekends
Prayer:

187’s M for continued recovery

All our pax to go out in the world and lead

The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.Ā  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.Ā  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.Ā  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.Ā  “Everyone say hello to Yoshi.”

Warm Up:Ā  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.Ā  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!Ā  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.Ā  Thankful for everything the good Lord provides.Ā  YHC took us out.

Why Would 21 PAX Post for a Wednesday Run? Must Be the Sprints!

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Was looking forward to Qā€™ing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that Iā€™d map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.

Must Be the Warm Up! Multiple PAX ECā€™d already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many ECā€™ers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.

Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!

Must Be the Workout! This ā€œone hourā€ run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you havenā€™t seen in a while, and finally, the shenanigansā€”ask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.

Must Be the Mary! No, actually it couldnā€™t be, there was no Mary
Must Be the COT!

Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family

Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, thatā€™s not what happenedā€¦ But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.

Do You Even Lift Bro?

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Sometime in the prior week YHC got the idea to bring out the deadlift bar to Captain Caveman and pair each pax’s reps with reps on the mace. This format also fits well for Crazy Ivan – maybe it’ll make an appearance there.

The pre-blast mentioned lifting but didn’t quite give pax an idea of what to expect. Waking up early for EC yoga YHC decided to bring enough weight for reps of 135 and 185 thinking that 135 might be a bit too light. The sad news the day before about Daft Punk set up our play list and put the number 28 into play at various times too.

Yoga happened (thanks Dawg, Emeril, & Redenbaucher) and the cars began to roll in.

FNGs:

None today unfortunately.
Warm Up:

SSH x28 IC (In Cadence)

Daisy Pickers x10 IC

Good Morning x11 on my down/up

Sir Fazio Arm Circles x10 forward/backward – keep arms up through spinal rotation

Seal Clap x10 IC

Overhead clap x10 IC

Chinook x10 IC

Windmill x10 IC

Spinal Rotation x10 IC

The Workout:

1 pax on the deadlift bar counts reps. All other pax perform exercises based on those reps/timing – exercises stayed constant for 5-6 pax worth of deadlifts on the bar and included:

  • Deadlifts – alternating between two-legged and single-legged
  • Ballistic curls
  • 360 swings
  • Pendulums

Wiggly made it clear from the beginning that 135 was too light. We had multiple 30+ efforts, a few 50s, and one 60.

For the round with 185 we kept it more reasonable but still very impressive – 3x 30+ rep efforts.
Mary:

Ditch the mace

Absolution (groiner, down to chill cut, plank jack, up to standard – 8 cadence count) x11 IC (28 just wasn’t going to happen)

Boat / Canoe on my out/in – 28 total

Crab Cake x28 IC

Break Dancer x28 IC

Yoga – lots of forward fold to stetch those backs out
Announcements:

Write your back blasts!
T-Claps (Recognition):

Cancun – guy is killing it

Dawgpound – dude is strong

McNugget – picking up way over his body weight this morning

16-bit – getting back out into the gloom while on IR
Prayer:

Pumpkin Spice’s friend Mike’s family. Sadique (young man that Pumpkin mentors)

VQ at Disney

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I know what you’re thinking, “What did I miss?” “There was a VQ at Disney and I chose the fartsack over this once and lifetime event?” Yes, today marked the first time in my 3+ years of F3 that I Q’d at Disney, despite being a regular there for so long. It was so great an event that it even pulled M4L out of bed in snowmaggedon 2021, he was early too, with a text to YHC at 0422. It may have been a mistake because he called me Sugar Buns. I haven’t seen someone this excited about 2-4″ since the last time I visited your M. BOOM!! Sorry, I had to. Watch the youtube video if you haven’t.

https://www.youtube.com/watch?v=QS1zFhUPD-0

EC: YHC

FNGs: None
Warm Up: Fozio Arm Circles, Overhead claps, Seal Claps, Imperial Walkers, Hillbillies, SSH, and Good mornings
The Workout: Mosey to the playset. Partner up for 50 pullups (slight variation), 100 step-ups (potential hazard for box jumps as I had planned), 150 erkins, 150 derkins, 200 WWII. Other partner is running a loop in the parking lot.
Part II: 11’s with reverse burpees and turkish get-ups. Reverse burpee you begin and end in the down merkin position. Guarantees you get that merkin in there.
Mary: We stayed off our backs (unlike your mom: See F3 video referenced above).
Announcements: No Long Ass Run this weekend. Good thing Midget wasn’t going anyway. I believe that is the direct quote this morning. 2ndF at Starbucks.
T-Claps (Recognition): All those that made it out in the snow/rain.
Prayer: Family friend of Bobby Dall coping with the loss of someone due to suicide

Staying Dry with Camp Gladiator

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FNGs: Not Today
Warm Up: Lateral Stretch, Spine Wrap, Spinal Rolls, Squat arm stretch, inch worm to runners pose, hand/wrist stretching
The Workout: 1st Circuit 45/15sec intervals 4 sets 1) Battle lunge 2) Loaded Beast 3) Merkin/row with mace in handĀ  2nd Circuit 45/15sec intervals 4 sets 1) 2 squat switch spots to dragon lunges with bow draw 2) Monkey Crawl 3) Windmill 3 reps each handĀ  Grand Finale: 3 straight minutes of 360 swings
Mary: Abby work
Announcements: Long Ass Run March 27th
T-Claps (Recognition): All who posted on this cold rainy/thundery Tuesday in January
Prayer: Pumpkin Spice friend Mike in ICU

Emeril is Gonna Be Pissed

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Last minute changes can bring both good and bad. Sunday afternoon YHC was asked to swap the Q due another Pax being uncertain if he could make it. A site Q backs down from no challenge even though there was high probability I was going to sleep in but who am I to say no. I gladly accepted. The other Pax being uncertain of attendance now put his fate in M4L arriving at his house sometime prior to 0530. Good news. All were successful. YHC pre-blasted the workout, called out a few pax, and see who showed.

FNGs: None
Warm Up: Mosey around the complex with the first exercise being Good mornings x15 cc (LOL Emeril). Imperial Walkers x 10, Hillbillies x 10 with a fast Cadence count. Guess what was next, and why…5 burpees OYO (too much mumble chatter). Then 1 more burpee OYO for comments not satisfactory to the Q.
The Workout: Split the 14 men into 2 Indian Run lines. 1st lap Merkins, 2nd lap squats, 3rd lap LBCs. One leader was chosen from each group and when that pax got the front the group performed an the exercise. Started with 5 and increase by 5 every time he got to the front.

Mosey to the tennis courts for 7’s of reverse burpees and turkish getups. Indian run back to the basketball courts
Mary: Various stretches
Announcements: Lots. Ted Talk with Pikachu, Dumbo needs someone to help with a gate at HSFC, Long Ass Run, Q-Source discussions
T-Claps (Recognition): Bondo with the pulled calf pushing through
Prayer: Full House and Lipstick family, this country

05:52 Fast Pass Confirmed

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Well, it’s been a few weeks since I’ve had the chance to return to AO’s. I’ll spare the details, but it felt good to be back in the middle and at my second home, DISNEY! Great numbers today that braved some ball clenching cold. I think we all warmed up relatively quickly…. Tetanus brought an FNG and I had a disclaimer chat with him privately before we headed out… LET’S GO!

FNGs: Welcome Tush!
Warm Up:Ā  Quick mosey around the PL return to circle up. SSH x50 w/ 2 sets of 10 at double time IC, Frankenstein x10, Windmill x10, OHC x10, Seal Claps x10, Pakistani Night Clubs (for M4L), Chinook x10 Fwd/Back, Arm circles R/L Fwd/Bck x10.
The Workout: Nice and easy mosey out of the lot to the elementary school PL. Circle up, Jack Webs x25, Standard Merkin x25.Ā  Continue the mosey around to the circle by the football field entrance. Arms out as 6 rolls in and hold. OHC x15, Moroccan Night Club x15 , Al Gore w/ around the horn counts from 5 PAX w/ 10 count.Ā  Continue the mosey in the big HS PL – Hand Release Burpees x10.

Mosey to the Abyss to punch our 05:52 Fast Pass – RIGHT ON TIME… 20 of us found accountability partners for a DORA. 100 Jack Webbs, 200 Squats, 300 LBC’s (IC to start, last trip up and down was single counts). Kicker was that partner 1 wasn’t just walking down and back up – but bear crawl down and up the stairs (thank you to 187 who did this about a year ago and I’ve done once since).Ā  We made 2 solid trips bear crawling and 1 as a walk up/down.Ā  Watching the clock, time for Mary.

Mary: Squat Hold for the 6. Big Boy Sit Ups x25, Homer to Marge 10 (+ L leg, R leg), Box Cutters x20. Have a nice day.
Announcements: Welcome FNG Tush!
T-Claps (Recognition): Nemo and ShamWow! for running EC. Emeril for the monthly challenge EC.
Prayer: For our country.Ā  Breach took us out.

Not my A Game

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A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out