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Timing Is Everything..

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This morning’s edition of Any Given Sunday was a bit different. YHC sent a pre-blast the night before indicating a Ruck was in play as well as running for those wanting to get some miles in. Have you ever had one of those mornings where things just fall into place even though you weren’t expecting them to go 100% right?

It was definitely one of those mornings. Started out with a 5am alarm. Gear at the side of the bed was picked up and carried to the bathroom.  Headed downstairs, but upon arrival to the kitchen, noticed that I was missing socks. Not to worry, there was a pile of clean whites in a laundry basket right at my feet. Problem solved. Exited the garage 20min until go time and got halfway out of Wescott past 187 and Dumbo’s house before realizing I forgot my shovel flag.. Turn around, grab flag and head to Womble.

8 PAX waiting on the curb, 6 with ruck sacks-2 without. Five minutes til 6am. Just enough time to plant the flag and exchange pleasantries before the warm up. With one minute to spare, our 9 count, including YHC, turned into a 10 count with Redenbacher rolling up on the scene for some running miles. Six o’clock hit and inquired with the PAX on who would be running and who would be rucking. Three for running and 7 for the ruck.

Advised PAX to drop their gear for the warm up that went a little like this.

Warm Up: Light mosey to the far end of the lot, lunge walks and Frankensteins back. Circled up for Imperial Walkers X10, Hillbillies X10, Fazio Arm Circles X10F\10B, Good Mornings X10, Mountain Climbers X20, Toe and Heel walks to the middle of the lot with a Squat hold as I explained this morning’s routes.

For The DawgPound, Cowboy, and Redenbacher, they would be running the standard Bass Lake route with a counterclockwise path around the lake and back. For those rucking, YHC would lead PAX up to Sugg with mixed exercises along the way before heading back for COT. The finish time was set for 7am, figuring with the 5mi and change run and 2.5 mi ruck\exercises, we should hit it just right and all regroup at the same time.

The Workout: 3 PAX went on their way to the Bass Lake running route, while remaining 7 grabbed their gear and made their way out of Womble. Along the baseball fields YHC called for PAX to stop at the railings on the running path and get an overhand grab of the bar from underneath to perform upright rows. Dauber, who’s pack was a bit full squeezed himself under the bar and gave me a look as if to say, “You d*@k”.  Upright rows X15 were performed in cadence and PAX continued to mosey onto Grigsby. Great mumble chatter along the way, particularly the topics of bacon, how ‘responsible’ Dauber was as a lad, prank phone calls, and how grain alcohol and gatorade is not such a good idea.

Arrived at the Sugg Farm gates and eventually into the event field at the far end. YHC noticed some picnic tables to the left of the field and called for some step ups X20 and Erkins X30. As the sun was just peeking through the tree line, YHC wanted a better view and ironically saw some more picnic tables perfectly placed in the middle of the field. Called for another set of Step Ups X20 and Diamond Erkins… “Are those really a thing?” To which I replied, “If they aren’t, they are now.” Diamond Erkins X30 with conviction were performed. PAX then circled up around the flag pole for a set of Prison Squats X20 and a set of Merkins X20. Rucked back to the first set of picnic tables for one more exercise…. Derkins X 30 on YHC’s down. The count dropped after 26, but I’m sure the remaining 4 were executed by all PAX physically or in spirit.

Mosey’d back to the road on our way back to Womble. As we passed the first set of porta potty’s, PAX witnessed irony at its best as a trotting Lipstick came toward us. This kid does not stop. On a bike yesterday for 30 miles, and now on his way fresh off a porta potty 100 yards in front of us. On his way by, he gave PAX the heads up that they may want to use these facilities next to us and not the one in front of us. Thanks, Lipstick..Way to be!

As we reached the baseball fields, YHC looked down at the Garmin and noticed 9min til 7 and 2.25 mi. Timing was perfect as we arrived to the parking lot right at 7am and 2.5 mi on the nose. Splits on Strava even later revealed an even 18:00 for miles 1 and 2. Turned around and found The DawgPound, Cowboy, and Redenbacher back from their run at the exact same time.

Timing is everything..

Mary: Stretches OYO

Prayer: Moment of silence for War Child. Prayers for those struggling with addiction. Additional prayers for marriages and those facing marital challenges. Prayers for healing those who are impacted by health issues. YHC took us out.

I Only Have One Pace

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Today was all about interval training. Q put the Pax through several interval runs at which he was quickly informed by several that “I only have one pace.” Overall, the group covered about 5 miles.

Two for EC: Redenbacher and Skidmark

FNGs: None
Warm Up: YHC encouraged everyone to warm-up OYO before we got started but if you want to identify a warm-up it would 1 lap around Ting in 4 or 5 man Indian Runs.
The Workout: After the Indian Run mosey Q called out a location and a pace with which to run, once at location they turn back for the six.  At the stop sign below the basketball court Pax ran at half marathon pace to the stoplight.

After the intersection Pax ran half marathon pace up the hill in Bridgewater. Repeated 2x but on the second once Pax crested the hill they ran at 10K pace to the first road on the right.

Two runs at 10K pace up the hill within Bridgewater to the stop sign. Second one crested the hill 5K pace to the bottom by the Red warning flags. Pax ran three times back up the hill at 5k pace and ran recovery pace to the bottom. Last one up we picked up the six. From the peak of the hill in Bridgwater we did a progression of 1/2 marathon pace to the bottom at the hard right of the EC route, 10K pace to the powerline road, and 5k pace across that road to the end. Circle back for the six.

From this location two group indian run back to Ting with a jailbreak call at the intersection of Main St.

Mary: Some light stretching.

Announcements: Bring water if you need it.

T-Claps (Recognition):

Prayer: Be safe when running. More likely to die running a 5k than a half marathon. Know your limits and modify when you need to.

Dumbo took us out.

 

Purple Cobra VQ

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19 PAX made their way to Purple Cobra for Axe’s VQ!

 

EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet

FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC

SSH 30X

Daisy Pickers 10X

Emperial Walkers 10X

Hillbillies 10X

Jog  little further down parking lot and circle up again

Good mornings 10X

Seal Claps 10X

 

The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.

100 Merkins

200 LBC

300 Squats

400 Jump rope

With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.

Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.

Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs

Yes, We Do Take Requests

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EC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start.  Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker.  A couple guys reached out to ask about running today and there were some request to keep he running to a minimum.  When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request.  Opened with the news about Warchild, many black shirts to represent and a moment of silence

FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises

The Workout: Stayed right in the same spot the whole time.  Picked up rocks and circled up.  The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises.  Some guys picked up on the patter, others thought it was totally random.  Either way, I like to think it was an even, consistent workout with no real breaks.  The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees.  So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form.  Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out

I am sorry Mom?

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EC: Skidmark, Redenbacher, Abbreviated for YHC…after all we do call this R4TJ
Warm Up: It was a beautiful morning to run, crisp, low humidity, and boy did it show on the runs.  Warmup started off our run a little rocky….Typical pre-run stretching was going on as Dumbo rolled in late…5 Burpees OYO.  Which then led to YHC’s favorite Monkey Humpers.  Dumbo made a quiet comment about performing monkey humpers abut 6 hours earlier….  (Strong commitment from Dumbo on a pop up AO 6 hours earlier)  Which led YHC to finish early on count 4….and quickly YHC was apologizing to his Mom???? It got weird quick, so we took off for the little dipper route.
The Workout: We took aim for the little dipper route, after much debate as YHC was feeling pressure to run crossway.  Quickly Dawgpound  or maybe Cowboy reminded me that I was the Q, and I call the shots! We headed out in hopes to see the “New AO” over at womble, but from what we could see they were converging with the FIA group on YOGA mats.  Now we know why they chose this location……  On the return from Lowes Foods back to Ting, PAX kicked it into high gear and many PR’s were had! Great finish this morning men.
Mary: Nada
Announcements: YHC is Q of Kryptonite 6/17 in Carpex. High intensity bootcamp at Koko Booth 0530, come support!
T-Claps (Recognition): All PAX as many PR’s were had this morning!
Prayer: Dumbo’s cousin Allison who is battling cancer.  Marriages, as we pray for commitment to each other and working thru issues.  Divorce should not be taken lightly.  When we take our vows, we commit to forever.  If you or someone you know is struggling, don’t be afraid to reach out for support or lend your support.

Pablo’s Anniversary Q

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25 PAX, 12 for EC, posted at Purple Cobra to support Pablo in his 1 year F3 anniversary.  I want to thank everyone who came out to show their support in celebrating this milestone.  I also want to thank Deadbolt for dropping truth bombs on the neighborhood Facebook page that led 187 to bringing me out to my 1st workout.  I also want to thank the F3 Goobers (you know who you are) who keep me accountable and make the daily grind a whole lot of fun.  1st year down, a lifetime to go…

EC: Pablo, Skidmark, Warbucks, 187, Pikachu, Redenbacher, Emeril, Axe, Dawgpound, LED, Fonzie

FNGs:  Welcome Crunch Berry (Scott Powell)

Warm Up: All exercises in cadence: SSH x 25, IW x 10, Hillbillies x 10, Fazio Arm Circles 10F & 10B, Seal claps x 10, overhead claps x 10

The Workout: PAX formed single file line for indian run that made it’s way behind the grocery store and to the stop light entrance of planet fitness.  Partner up for DORA 1-2-3 (exercises were Derkins x100, Irkins x200, Dips x300) where partner 1 did exercises and partner 2 ran to the bottom of the hill and back up to switch places.  After Q completed all of his reps, he had the group mosey to the wall behind the dry cleaner for additional partner exercises.  Partner 1 BTTW, Partner 2 mountain climber IC x 10, then switch.  Partner 1 BTTW, Partner 2 Nipplers IC x 10, then switch.  Partner 1 BTTW, Partner 2 plank jacks IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 mountain climber IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 Nipplers IC x 10, then switch.  Partner 1 People’s Chair, Partner 2 plank jacks IC x 10, then switch.  Mosey back to the flag for Mary.

Mary: LBCs IC x 25, Homer to Marge IC x 20, Low Slow Flutter IC x 20, Pickle Pounder IC x 20, Freddie Mercury IC x 20,

Announcements: New AO starting on Wednesday 05:30 at Womble tennis courts, all PAX are encouraged to sign up to Q a workout, AXE VQ next Tuesday at Purple Cobra

T-Claps (Recognition): Wallaby posting 2 consecutive days!!!

Prayer: Deadbolts wife having medical procedure, those effected by ocular melanoma, Crab Legs, Dumbo’s friend with returning breast cancer that metastasized to the bone, unspoken prayers

Honestly…

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FNGs: none
Warm Up: Jog around the block, circle up in the town hall parking lot.

  • 15 x side straddle hops
  • 10 x good mornings
  • 10 x daisy pickers
  • Fazio Arms (10 forwards / 10 backwards)

The Workout I took a page from the Nemo workout book and did a variation of his rock work routine from a few weeks back. Each PAX grabbed a rock and gathered at the semicircle for some rep exercises.

  • Curls for the girls (5 x lower half, 5 x upper half, 5 x full)
  • Jog to other side for 10 Merkins
  • Jog back by way of the lower parking lot, up the stairs and back to start
  • 15 x Louganis (WWIIs w/ rock)
  • Jog to other side, 10 x Merkins
  • Jog back (adding a bunny hop up the stairs)
  • 10 tricep curls
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawling up the stairs
  • 10 sumo squat with rock
  • Jog to other side, 10 x Merkins
  • Jog back, bunny hop up stairs
  • 15 ground pounders
  • Jog to other side, 10 x Merkins
  • Jog back, bear crawl up the stairs
  • 10 wonderbras
  • Jog to other side, 10 x Merkins

At this point, we had some more time, so we started back with Curls for the girls, 10 merkins, then Louganis (increasing to 15), 10 merkins, and then some more tricep curls. We probably could have done another round or two, but YHC is still getting his timing right. Off to Mary.
Mary: Plank for 10, then:

  • 10 x pickle pounder
  • 10 x Australian Snow Angels
  • Outlaws (10 clockwise / 10 counter clockwise)
  • 15 x Homer to Marge
  • Have a good day

Announcements: New AO starting on Wednesday at Womble (0530).
T-Claps (Recognition): Yogurt, for getting me out to F3 in the first place, and Nemo, for giving me the opportunity to Q my first workout.
Prayer: Everyone’s parents, especially those dealing with illnesses currently.

After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

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Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!