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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!

Wet Starsky at U-Turn

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FNGs:

None today
Warm Up:

SSH x10

Warm up lap around parking lot

Good morning x10

Warm up lap of kareokees
The Workout:

Standard 5 mile loop with a 2 mile out and back option
Mary:

Missing today
Announcements:

Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):

Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.

Prayer:

Wallaby. Crab legs.

F3 365

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2019 was the first year that YHC has tracked workouts consisently. Early in the year the goal was F3 250 (250 workouts throughout the year – half marathons count as 1, marathons count as 2, 4+ hour CSAUPs count as 4, black ops runs with F3 brothers also count, nothing else does though) but fairly early on I gave myself an additional stretch goal of F3 365. I’m fortunate enough to have lots of time to work out based on where I’m at in life, and double downs could be a freuent occurence on Mondays, Wednesdays, Fridays, and Saturdays. The only concern was work travel – a long trip to Europe in the spring put me behind early and I didn’t really catch back up until sometime over the summer. It was in the fall that I became confident that I would hit the goal, but I didn’t actually verbalize it to anyone outside of my M until sometime in the past week.

It made for a heck of a year. The biggest thing I’ll say is that we have a ton of amazing pax down here in South Wake – if you’re one of them then thank you for an awesome year. If you haven’t been out to some of the more niche AOs (looking at you Tea Time, Thunder, and Ground Pounder) then I would highly recommend it – not all of the fun happens at 0530 on a weekday morning!

I don’t know what my goals will be for 2020, but I know that repeating this will not be one of them. I’m sure I’ll come up with something stupid though.

Based on all of that – I elected to Q Cletus knowing that I would be really close to 365 (ended up being 364 because of a fart sack at Paradise City that I got so excellently called out for) but we were still committed to 365 reps for the workout.

FNGs: None today
Warm Up:

SSH x10

Half lap over to old Ivan lot

The Workout:

Rep count = 10

 

Four corners on soccer field

 

At each corner – 5x double merkin burpees

10x Turkish getups

10x Breakdancers

10x Star jumps

When passing pull-up bars – 10x pull ups

 

After lap 1 rep count = 160

 

Between laps we did 10x IC balls to the wall at the amphitheater. We also modified the 2nd lap swapping out star jumps for merkins for the sake of Shamwow’s ankle.

 

After 2nd lap rep count = 320

 

Mosey back to tennis courts, line up on near line. Bear crawl across, crawl bear back, with exercises at each end:

 

Breakdancer x10

Diamond Merkin x10

Scorpion dry dock x10

LBC x10

 

Rep count = 360

Mary:

5 double merkin burpees OYO to get us to 365 reps total
Announcements:

Christmas party
T-Claps (Recognition):

Hardy – no way I would’ve been getting after it at 5 something in the morning at his age.
Prayer:

Wallaby. Holiday season. Oboe’s father in law.

MAKING TRACKS ON THE TRACK AT TB

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This BB was posted on behalf of Tetanus.  He was QIC and this was his VQ!!!  Way to be Tetanus

Getting the Backblast up late!!! Momma always said I was a procrastinator. I didn’t get a birthmark until I was 3.  VQ at TB barely slept last night like a kid on Christmas Eve. A little Winter chill didn’t stop 11 HIMS from getting better today. -Tetanus

FNGs: None

Warm Up:  Frankensteins x 12 IC, Fazio Arm Circles front/back x 12 IC, then we mosey to get the blood flowing…..Behind the school and circle up for a couple more warm up exercises…….SSH x 15 IC, The Hillbilly (in honor of VQ motherland, WV) x 15 IC

The Workout:

Mosey to the track and partner up…….

Round 1 – Bear crawl/zombie walk the track…..PAX 1 runs the track while PAX 2 follows behind in a bear crawl, PAX 1 laps around and tags PAX 2 and PAX 2 begins the run while PAX 1 picks up the bear crawl. Rotate back and forth until 1 lap is complete by the bear crawl/zombie walk combo. RECOVER

Round 2: PAX 1 runs a lap while PAX 2 does mountain climber Merkins AMRAP, then recover for a 10 count, then AMRAP again until PAX 1 finishes his lap, then switch it up.

Round 3: Same as Round 2 with overhead claps

Round 4: Same as Round 2 but holding plank

Time flies when you’re havin fun……PAX mosey back to the flag

Mary: Pretzel crunches x 12 IC, Freddy Mercury x 14 IC, LBC x 20, Homer to Marge x 25,  have a nice day

Announcements:  Christmas party this weekend – auction items – proceeds go to Healing Transitions, 24 hr run for Healing Transitions, 3rd F vision meeting next Wednesday @5:30AM @Dunkin Donuts.

T-Claps (Recognition):  Yogurt and Da Business for picking up the 6

Prayer:

Wallaby, Pikachu/POTS for those PAX MIA (check in on them and see how they are doing), Quiver’s family, Kosher’s family, Oboe’s dad, Florence’s friend and family

High Quality H2O

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Aquaman left the dark side and came to the hood to Q R4TJ this week and with him came the rain. 5 HIM showed up to get some wet miles in.

FNGs: I thought we had one when I stepped out of my car, but then I realized it was Travis….you know that guy “Lipsync”

Warm Up: 12 X SSH, 12 X Frankensteins, 12 X Hillbillies all exercises in cadence

The Workout:

The rain was coming down pretty good when we arrived and Aquaman had a great route planned for this morning. The route included a run by kiss to his M (hello to the FIA group for the rest of us) at Womble, mild heckling of the “not so determined boys” (hiding under the picnic shelter) as we ran by and proceeded around the soccer fields. We then moseyed on over to the newly constructed parking deck to exchange some friendly banter with the 5 Onnit group. By this time the rain had let up and everyone picked up the pace and headed back to Ting for CoT.

 

 

 

 

 

 

 

Mary: Still M.I.A.

Announcements: Christmas Party this weekend. Rumor has it they will playing a fun game called…where’s midget?

T-Claps (Recognition): Everyone for picking up the 6 all throughout the route.

Prayer:  Jenn and her recovery from surgery, Wallaby and his family, Unspoken

Aquaman took us out.

Work Fast, Recover Faster……and Love Burpees

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YHC pre-blasted Thunder as being 0% chance of running but 100% chance of burpees. Crosby HC’d but then got hung up – just a pax of 2 tonight pushing through what felt like a long workout on the tennis court.

FNGs: None tonight
Warm Up:

SSH x15 IC

Imperial Walkers x10 IC

Good evening x10 IC
The Workout:

Tabata style inspired  by Onnit. Each round is 20 minutes long, each minute being 40s on, 20s rest. During the 40s go through three different exercises, starting at 4 reps of each. If you finish before the 40s are up then your next round goes up 1 rep of each exercise. If you finish after the 40s are up then your next round goes down. Last 2 rounds are push yourself and do some extra reps.

Round 1 exercises (all single counts) – double merkin burpees, squats, side straddle hop

Round 2 exercises (all in cadence) – LBCs, low slow flutter, shoulder taps

Mary:

See round 2
Announcements:

Christmas party this Saturday.
Prayer:

Wallaby and his family.

Week 2 Day 4

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EC: Dawgpound, Emeril, Buford
FNGs:Nope
Warm Up:

Onnit Warm up

The Workout:

Onnit Stand your Ground

Mary:

Onnit Cooldown

Announcements:

CSAUP December 7th
Christmas Party December 14th
Onnit Toy Drive for Holly Springs Fire Station.  Collecting toys until December 16th.

T-Claps (Recognition):
Prayer:

Emeril’s Dad
Pablo’s Dad
Quiver and his Family
Pilgram and his Family

Week 2 Day 2

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EC: Dawgpound, Emeril, Buford, Pikachu
FNGs:  Does Scrooge count??? I mean it is Dumbo, but Scrooge is a better name.  Just get your wife the real tree Dumbo!!
Warm Up:

Onnit Kettlebell Warm Up

The Workout:

Work Hard Recover Faster 1

Mary:

Onnit Kettlebell Cool Down

Announcements:

CSAUP December 7th
Christmas Party December 14th

T-Claps (Recognition):
Prayer:

Pilgram and his family
Quiver and his family
Wallaby’s and his family

Ultimate Hard Mode

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FNGs: None today
Warm Up:

SSH x20 IC

Windmill x10 IC

Frankenstein’s x10 IC
The Workout:

Ultimate frisbee F3 style! When the disc hits the ground do an exercise from a rotating list. For today the list was 10x merkins, 10x squats, 5x burpees. A big up in the number of reps vs what is the norm – that’s why it was hard mode!

When a team scores they call an exercise that everyone does.

Mary:

We played until 42 minutes or so – after a game point call we moseyed back to the parking lot for some Mary.

Low slow flutter x20 IC

LBC x20 IC
Announcements:

CSAUP, Christmas Party, Oakwood 24.
T-Claps (Recognition):

16-bit for playing with breathtaker. He’s committed to the 5 pack and I’m sure this wasn’t easy with the extra 20 lbs.
Prayer:

Finkle’s daughter is in post op recovery. Duwan at Banana Seat’s church needs lifting up. Continue to pray for Wallaby and his family – a meal train is in the works by Pablo. Fumunga’s hot water heater is busted. Beater’s son is having some behavioral issues.

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

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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.