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To cool for the parking deck

/in , /QIC:
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YHC is battling an injury and wanted a low running workout, so when Coal Ash was looking for a last minute Q I jumped on it. 7 PAX got after it in the rain for some rock action.

EC: Redenbacher, UTI
FNGs:Not this day
Warm Up:
Slaughter starter (20 burpees OYO)
5 penalty burpees for Red’s tardiness.

Mosey to rock pile and grabs rock for later.Circle up for:
20 SSH
1 burpee
10 Windmills
2 burpees
Sir Fazio arm circles
3 burpees
10 merkins
4 burpees
10 mtn climbers
5 burpees

The Workout:

Grab rock and get comfy for the rest of the workout.

Circle of pain looked like:
3 rock exercises (upper, lower, core) at each rock, plank/squat shuffle to next rock, 5 merkins, and repeato until we traveled around the entire circle. I don’t remember the entire order, but we did all of these:

Upper: OH press, curls, tricep ext, wonderbras, side bends, side throws, rows
Lower: squats, lunges, ground pounders, monkey humpers, star jumps
Core: LSF, WW1, Homer to Marge, LBCs

Mary:
Hundreds
Alphabet
American hammers
Pickle pounders

Announcements:
Throwback and qswap weeks

T-Claps (Recognition):
Strong F3 start for Teen Wolf!

Prayer:
Pilgrim, Slide Rule, remember real reason for Christmas, unspoken

YHC took us out.

Standard Loop at the U

/in , /QIC:
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FNGs: N/A

Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.

The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).

Mary: MIA

Announcements: Check Slack and FB.

Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!

Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken

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!

Turkey Leg or Lil Dipper?

/in , /QIC:
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FNGs: Not today

Warm Up: 10 X SSH and 10 X Daisy Pickers, all in cadence. YHC informed the group we would be running the “Turkey Leg” today and named of the streets of the route.  Someone mentioned no Crossway?

The Workout:

By the time we got to the corner by Lowes, I turn to the group and say….yeah this is the Little Dipper route…

 

 

 

 

 

 

 

 

 

Mary: Ran out of time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Yogurt and Maybelline for picking up the 6. Teen Wolf for showing up at a running AO for his second F3 post. Good work getting the 5 miles in!

Prayer: Unspoken.

YHC took us out. Always an honor to lead.

Who picked this route?

/in , /QIC:
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FNGs: None

Warm Up:     Light jog to the back end of the parking lot, butt kickers back. Switched to Carioca L\R, R\L back to other end of the lot. Frankensteins with a set of Lunge Walks and circled up for Imperial Walkers, Hillbillies, Fazio Arm Circles IC all with a 12 count. Michael Phelps to close out the warm up.

The Workout:

 

 

 

 

 

 

 

Mary: Ran out of time today.

Announcements: Check Slack and Facebook

T-Claps (Recognition): PAX that showed up this chilly morning for some miles.

Prayer:  Oboe’s Father in Law, unspoken

YHC took us out. Always an honor to lead.

Wet Starsky at U-Turn

/in , /QIC:
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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.

High Quality H2O

/in , /QIC:
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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.

Preferred Nomenclature

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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

Thanksgiving Convergence

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With Thanksgiving feasts on the horizon, 32 PAX wanted to make sure to start the day with a caloric deficit so they wouldn’t feel so bad about blowing it out of the water later in the day (or at least that’s how YHC felt).  With an hour long workout ahead of us and three mystery Q’s no one was quite sure what to expect.

FNGs: Welcome Captain Planet!

The Workout:

Pikachu started off the morning’s activities by announcing the first mystery Q, everyone’s favorite reason to have it burn when you pee, U.T.I.:

When did Thanksgiving become the holiday that just wouldn’t end!?  I thought I had made this amazing/awesome feast for everyone at R4TJ.  I just got this whole mess cleaned up. I knew there was some mumblechatter about the day of Thanksgiving.  Cletus 3x in 3 days, 3Qs at Tiger Blood or even flag football. It’s my fault, I shouldn’t have said anything…  I overheard the conversation and said “3 strikes is a Turkey in bowling” Apparently that was enough to ask me to set the table once again.  I do make a mean Turkey… but this is different… A CONVERGENCE!?!? I mean that could be HUGE – It’s the whole freaking extended family! At R4TJs Turkey Day, Chris (you remember – that guy that moves like lightning) assured me that there would be 2 other cooks in the kitchen but there was a catch…  He wouldn’t tell me who. I mean Emeril would be a big help but… you know… celebrity chef and all… Would he even show? I know he has a new gig something called “I’m On It!” – must be one of those Chef saves the day in a crappy restaurant reality things… I guess I would have to wait and find out.

I arrived promptly at start time.  There was talk of appetizers (about 3 miles of food was offered, just something light to get started but a bit more than typical) – I was planning on saving some room for dessert so I just showed up for the main course.  As you can imagine, it’s the holidays and with everything mostly shutdown there aren’t many options to get your fill. I counted 20 heads when I got there and more were filtering in from their appetizers. Final count was 32 as we gathered for the meal.

I was up first, the other 2 chefs were still unknown – probably still cooking up their best offerings.  I had prepared, had an idea, wanted to play on the bowling concept that got me into this mess in the first place.  Who am I kidding, bowling alley food for Thanksgiving!? Scrapped that and realized that I was the first course. I had to ease them into it.  It was a simple and recognizable offering, didn’t want to upset the pallet. Here is the recipe in case you liked it. Just keep in mind, as my friend Alan pointed out, you’ve got to let these ingredients rest a bit before you add the next one.  Otherwise your guests get a little cranky about the results…

  • 10 Burpees OYO – I didn’t plan to use this ingredient but Jaron (comic book character complex) and Florence insisted.
  • 30 SSH
  • 30 Frankensteins – I need to work on these, timing was a little off and Cousin BJ made sure I knew…
  • 30 Windmills
  • 30 LBCs

Big crew for dinner – I thought it would be best to split everyone up into 3 groups and seat them together.  Just more manageable – We split up in the front and made our way to where the first course would be served. There were Indians (aka native Americans) at the first Thanksgiving.  Theming the party is always fun and engaging your guests can really make the day memorable for everyone.

  • Indian Runs with 10 guests run to their table.

The main course was kind of a build your own.  Some basic ingredients were provided but guests were asked to push themselves and create a dish to remember.

  • 10 guests at each table, each group at a different end of the large oval-shaped venue
  • 1 to 5 social guests got to run the perimeter of the Oval as fast as they could, greeting the 20 that they weren’t seated with along the way.
  • The leftovers at the table got to focus on an ingredient of their choice while their friends were away being social.
    • My table did some American Hammers, Low Slow Flutters, Pickle Pounders, and I went out for some social time so I’m sure I missed something on the list.  Great work at the table – very delectable stuff.
    • There was a friendly new guy at our table too.  Talked a bunch! Glad to have that kind of energy at the celebration.

I know I started out griping about being asked to make another meal on short order but sometimes I think I just like to complain.  It’s always a pleasure to serve the family. Just as I was starting to really enjoy hosting, the 2nd Chef was tapping his tall glass of water (dude really enjoys some high quality H20) for everyone’s attention.  It was time for me to handover the apron.

Aquaman:

QIC Aquaman circled up the PAX and never let them go.  Today’s exercises were brought to you by the letters A, B, and S.  YHC can’t remember the exact specifics of everything we did but we started with protractors with the Q calling out the angle while PAX took turns calling out a 10-count all the way around the circle.  Rinse and repeat with LSF and then again while holding various plank positions (regular, chill cut, right arm up, etc.).  At Potts’ request we ended with Boat/Canoes with variations mixed in as well.  I’m sure I missed stuff but just know that everything was ab focused and there was a lot of mumble chatter regarding it.

Our third and final Q was none other than YHC himself, 16-bit:

Having received a text from Pikachu Wednesday morning about Qing the last 20 minutes of the workout didn’t leave YHC much time to plan.  I didn’t know how many people to expect but I did expect a fairly large group.  And I got that group.  I spent the night scouring the official exicon for new exercises that would accommodate a large group, took notes, allowed room for modification, and was satisfied.

Not yet breaking the previous Q’s circle the group started with Crowd Pleasers.  These consisted of an x:x ratio of merkins and groiners.  We started with 1:1 and worked our way up to 5:5 and then back down to 1:1.  These seemed to live up to their name and I look forward to incorporating them in to more workouts.

After this we moseyed around to the other side of the parking lot to make use of the curbs.  Admittedly things got a little messy here because the curbs weren’t equal and there was some confusion but I think, overall, it went well.  We started with inch worms.  Feet against the curb in full plank position PAX slowing inched their hands forward until they couldn’t reach any further and then inched their feet up until they were back in full plank postion.  Continue this until the other curb and then work back towards the other curb.

Next up was modified ascending curb crawls where we started with our feet on the curb and performed a derkin, bear crawled to the other curb and did another derkin. Bear crawl back to the originating curb to do 2 derkins, etc.  We did this until we did 3 and 3 because they sucked and it was hard.

The last exercise at the curbs were broken wheelbarrows.  PAX partnered up and wheelbarrowed from one curb to the other.  The broken part of it was that the partner holding the legs only held one leg.  Partners switched after they crossed the parking lot.  Each partner took two trips.  These also sucked.

Mosey back to the original circle location for our last exercise.  Someone thought it was time for Mary, but not quite yet.  The last exercise YHC had planned was a Circle Burp.  Per the exicon, everyone in the circle started chopping their feet while PAX around the circle called to do a burpee.  As fun as this sounded I don’t think anyone wanted to do 32 burpees so YHC modified and just called out when to do a burpee.  I don’t know how many we did but it wasn’t too many.  However, had I known I was going to get so much Jane Fonda related hate during Mary I might have just had us do burpees until time was out.

Mary:

Staying in our circle we started with Coolers.  These start as a side plank on your forearm and done IC.  On one we lifted our top leg up towards the sky, two brought it back down, three brought our top leg’s knee to our chest, and four took it back down.  10 each side.  Bring on all the Jane Fonda references.

Afterwards we went on to sleeping hillbillies and American Hammers.  I might have done more but honestly can’t find my notes or remember.  We ended with Happy Thanksgiving, aka Have a Nice Day.

Announcements:

Christmas party on the 14th, Frosty CSAUP on the 9th.

T-Claps (Recognition):

Aquaman and U.T.I.  for helping bring the pain in their own ways this morning.  I know, for myself, it was challenging planning a workout not knowing who else was Qing and what they were planning but it all came together nicely.  These guys did an outstanding job in helping everyone clear some waist line space for the impending feasts, especially Aquaman with all his gut busting ab exercises.

Prayer:

Our brother Wallaby is going through hard times right now, struggling with substance abuse.  He and his family could use our support so if you are able to help in any way I’m sure the family would appreciate it.  Hardy has the flu which is no fun ever but especially during a holiday.  Continued prayers as well for Quiver and his family.

 

I know I speak for my fellow Qs when I say that being chosen to have the opportunity to lead this workout was an immense honor.  I’m thankful for all of you on this day where we reflect on the blessings in our lives.  I count each and every one of you among them.

010000

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

/in /QIC:
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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.