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3 Qs Are Better Than 1

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We had some lines cross as we geared up for the Dads workout.  ShamWow! was volunteered following the last one but it was never documented on the Q-Sheet.  Warbucks jumped on it the night before since it was blank on the Q-sheet and I volunteered to assist since I wasn’t planning on running U-Turn.  We all had a quick chat the night before once the crossed lines were understood and we all took a piece to “Q”.  Good times were had by all and the weather was glorious.  Read below 🙂

FNGs: 0

Warm Up:  Good Mornings, Bear Crawls, Wheel Barrows, Random Ball Chasing, SSH

The Workout:

Thang 1 – ShamWow! Says – The only time that anyone listens to what ShamWow! says…  YHC got out first, point made (I never listen to ShamWow!)

Thang 2 – Zombie Dodgeball – Started with YHC.  He hit people with the ball until they were all hitting the other people with the ball.  We lost track of who was a Zombie and who wasnt until it was just chaos.  But fun chaos anyway.

Thang 3 – Dads vs Kids Dodgeball – At the core Dads were on one side of the tennis courts and the kids were on the other.  Get hit, sit on the fence and watch until all Dads or all kids are cleared from the game.  We played 3-4 variations of this where Dads were one-handed, Dads could only catch, and just normal Dodgeball.  It was fun, everyone won.

Thang 4 – Freeze Tag – Dads vs kids, get tagged and stop in your tracks with your legs shoulder-width apart.  If someone from your team passed under your legs you were unfrozen and back in the game.  We played this more than a few times.  Swish was a monster in this game, juking all over the place.

Mary: Animal Crawls – Animals were called, we crawled like that animal from one side of the courts to the other.

Announcements:  2nd F at Dunkin’

T-Claps (Recognition):  Swish – Nice jukes.

Prayer: The defending South Wake Beer Mile Champions.  The kids were all very worried about you…  Heard that Pikachu, Skidmark, Lipstick, and UTI were running against you this year :-O

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.

U-Turn 9/28/19 Better late than never

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FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Plenty of Options…

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EC: Lipstick, Nemo, Redenbacher

FNGs: None

Warm Up: 10 x SSH and 10 x Daisy Pickers. Discussed the routes and headed out.

The Workout:  There was a 3 mile and 5 mile option today at R4TJ. The majority of the group ran the 5 mile route and a few PAX got some extra miles in as well. YHC  was glad to see some new faces to take advantage of the 3 mile option and I headed out with them. YHC had taken the necessary precautions prior to departing the house to ensure there was not a repeat of the DNA retention issue. I wore a red shirt though, just in case…

Mary: MIA

Announcements:  Family picnic October 12th. Check Slack and Facebook for details.

T-Claps (Recognition): Rut and Master Shake. Glad you came out for some miles and good work!

Prayer: Continued prayers for Bernie and his wife, Shredder, Crablegs, unspoken

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

Always Tape Your Nipples…#Meateater

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FNGs: None
Warm Up: SSH x20, High Knees, Wide Knees, High Knees, Butt Kickers, Daisy Pickers x10, Frankenstein x10, Stretching
The Workout: The U-Turn. Nothing Fancy, well, except for some conversation into mile 2. Bits and pieces were picked up by YHC from the PAX just ahead but what I picked up was that @Aquaman is a Meat eater… I’ll leave that right there.  Little did we know that @Redenbacher was having a DNA retention issue. The pictures explain it all, but maybe @Aquaman smelled blood in the air??

Reminder: Always tape your nips.

Mary:
Announcements:
T-Claps (Recognition): All PAX, YHC noted that for the first time in awhile that most of the pack was pacing together. It was awesome to watch and so many 6 pick-ups and guys just staying together. Well done. Great morning!
Prayer: Bernie, His M and Family. All those running BFC that day (@BoyGeorge), Shredder and his family

Mystery Route at R4TJ

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EC: Full House, Nemo, Redenbacher, Skidmark, UTI

FNGs: Nope.

Warm Up: Mosey to the top of ramp at Ting. Circle up, 10 x SSH and 10 x Daisy Pickers. We went over the route and headed out.

The Workout: The original plan was to keep the HSHM theme but YHC modified the route and we headed up Main Street and turned left on Holly Springs Road, left into Jones Park and followed the Greenway until we reached Wellspring Drive, took a right on Arctic Ridge Way for a quick out and back, and then proceeded back to Ting (last few miles of HSHM route). The route ended up a little bit short so PAX scattered a little bit at Ting to round off the mileage. Circled back up for CoT.

Mary:  MIA

Announcements:

South Wake annual family picnic is Saturday October 12th from 11am until. Bring your M, bring your 2.0s, and bring some yard games.
Sign up sheet:
https://docs.google.com/spreadsheets/d/1wdWIZv-meI2jnoS8Kgl0g5fCiBk9lBbIyXsDGdXTyyc/edit?usp=sharing

T-Claps (Recognition): Master Shake! Great job this week and getting the miles in this morning!

Prayer: Shredder, Crablegs, unspoken

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

Kickoff to Football Season

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Swish and I had hoped to utilize the soccer facilities but there was already a lot of action there by 9 am so we opted to move to the open field south of the creek that is adjacent to the playground.  With only a few minutes until 9, Shimmer asked if anyone is coming and shortly after I hear Swish say “There is Pikachu!” Soon we see Pikachu emerge (no yellow suit today) with shovel flag in hand, and a little ways behind him is 16-bit and Shamwow! with their 2.0’s. Looks like we have enough for a game! We throw the football for a little bit, 9:00 hits and off we go for a short mosey toward the softball fields, through the overflow parking area, across the bridge by the playground, and back to where we started by the tennis courts. We circle up and squat hold for the 6 back at the flag and then move into warm up exercises…

FNGs: Not this morning.

Warm Up:   Swish and I decided on a 14 count for each of the following: SSH, Squats, Imperial Walkers, Hillbillies, Daisy Pickers, and Goof Balls. All exercises in cadence. Swish and I alternated leading the exercises and there was some mumblechatter of how Swish had his cadence on point. Shamwow! asked if we had practiced the night before, I said we went over cadence but are winging the exercises.

Now that we were all warmed up, YHC and Swish instructed PAX to mosey over to our designated field for some drills. Pikachu grabbed the shovel flag, I grabbed the cones and jerseys and we mosey over to the field. We reach the field and I realize I had forgot to bring the flags. I ask Swish to mosey back to grab them as I get the cones set up for the first exercise.

1st Drill- Agility and Speed

We split the PAX into 2 somewhat even teams and each member ran the drill in the image below. After the team member ran through all of the cones, they would tag the next person in line and they would rinse and repeat. The first team with all members through the cones won and the losing team had to do 5 burpees OYO. After a very close race, the winning team decided to join the losing team with the 5 burpess OYO. Completed 2 rounds before moving to the next exercise.

 

 

 

 

 

2nd Drill- Human Domino

Split the PAX into two groups as YHC and Swish set up cones to mark the distance of the exercise. Groups of 2 from each line would go against each other to see who could get to the end and run back to the line to tag the next group of two. The first person would lay on the ground on their stomach, the second person would hop over them and then lay on their stomach, rinse and repeat until reaching the next set of cones, jump up and run back to the line and tag the next group of 2. The first team with everyone finished won, the losers had to do 5 burpees OYO. Again, the winning team joined the losing team for the 5 burpees OYO.

Scrimmage!

A very competitive game that started off with some confusion on which team Shimmer was on. She had red flags on but was over with the yellow team. Pikachu tells her that it looks like there is an issue with the teams and she says looks like we have an issue with a beard! Shots fired! We all laughed and the game began. The score went back and forth with a few goal line stands by way of some stellar defense! Swish had 2 picks and Pikachu had a long run and put the moves on everyone. The game was won by the yellow team by a last minute long run by McNugget!

Mary: Mosey back to the tennis courts for PAX count of 11 and Name-o-Rama. As we are getting close to the flag, Linedrive comes running up to YHC and says “I am running faster than Pikachu” Shots fired again!

Announcements:  F3 Family Picnic October 12th. Check Slack and Facebook.

T-Claps (Recognition): All of the 2.0’s for playing a great game and having fun! All PAX for making it to the workout. Shamwow! for rucking his 2.0 Hitchhike for the entire workout!

Prayer: Injured PAX, unspoken

YHC took us out. It was an honor to lead and a great time playing flag football!

I can see for Miles and Miles and….

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FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

3 Years & 1 Onesie

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Solid crowd for YHC’s 3 year anniversary – clearly my warnings of no funny business did nothing to deter anyone from showing up.
After some speedy EC with Yogurt YHC donned the infamouse Pikachu onesie to make things really interesting. 0530 was here with no FNGs and we were off (our FNG showed up ~5 minutes into the workout).

EC: Pikachu, Yogurt, Skidmark, Dahmer, Aquaman, Redenbacher

FNGs: Sea Breeze

Warm Up:

Mosey to small tennis court and circle up

3x Burpees OYO
5x Burpees OYO since M4Life’s car clock needs to be fixed
SSH x 53 IC
Breakdancer x10 IC
Good Morning x10 IC
The Workout:

Stay on the tennis courts, partnering up (size matters, speed kinda matters)
Start at fence along long side of court, partner 1 does 10 partner carry fence squats, then wheel barrels the short way across the courts
Partner 2 repeats on the other side
Repeat counting down to 1 dropping by 3 each time. Can’t just do 1 so do 10 on the set of 1.

Mosey across street down hill to the well lit big hill in back
Partner 1 bear crawls to the top, does 10 derkins, crawl bears back down
Partner 2 does crab cakes until they’re back and then switch
Repeat with derkins going down 3 each time (7, 4, 10)

Mosey back across road all the way to pull up bars
Partner 1 does 10 pull ups
Partner 2 holds squat hold or helps partner if need be
Repeat with pull ups going down by 3 to 1….10 if pax can handle all that

Mosey back to tennis courts (big one this time) and line up along side line near fence.
Burpee broad jump across both courts to the other fence. Circle up for mary.
Mary:

LBC x20 IC
Plank hold for 3 minutes of fun:
1 minute of left hand up, left leg up, x10 crunches
1 minute of right hand up, right leg up, x10 crunches
1 minute of chill cut, pickle pounders, big boy pickle pounders
Announcements:

Great overview of Travis Manion Foundation by Breach and Lt. Dan.

New coffee spot for Fridays – Harvest Moon near Bass Lake Draft House/Lowe’s Food

T-Claps (Recognition):

Crab Legs for an inspirational summer
Prayer:

Crab Legs

Noah’s Ark & Michelle

Those impacted by 9/11

 

 

Always an honor and a priviledge men – thanks for making the last 3 years great. Can’t wait to see what the next 3 hold in store!

9/11 Memorial Run

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EC: Redenbacher, Skidmark

FNGs: None

Warm Up: These guys were still warmed up from all the BRR miles.

The Workout: R4TJ was open for business as an option for PAX not able to attend the 9/11 Stair climb event. Skidmark suggested a great route that incorporated a stop at the War on Terror Memorial located in Veterans Park.

“The War on Terror monument honors all civilian and military fallen heroes who died while serving in the War on Terror and in the attack on 9/11. Those military fallen heroes include U.S. Marine Corps Maj. Sam Griffith, the older brother of David Griffith. David chose to build the memorial as part of his Eagle Scout project.

The War on Terror monument is a pentagon-shaped patio of brick pavers, purchased by project supporters and symbolizing the 9/11 attack on the United States Pentagon. A granite pillar rises from the center of the patio and is inscribed with the names of local heroes who died while serving in the War on Terror. At the top of the pillar, the steel piece taken from the wreckage of the World Trade Center is in remembrance of the attack at the building on 9/11. Those who died in the third plane crash in that Pennsylvania field are represented by the serene country setting of the Veterans Park pond and woods.”

We made a stop along the route and took a moment of silence at the memorial in honor of the fallen heroes.

 

 

 

 

 

 

 

Mary: Still MIA

Announcements: Pace Yourself is having a “soft” opening this weekend, HS Police 10k, HS Half Marathon, F3 Family Picnic. Check FB and Slack for details.

T-Claps (Recognition): BRR guys who are still hurting and came out to run.

Prayer: Victims of 9/11, end to terrorism, injured PAX

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