Posts

Has it been 1-year already???

/in /QIC:
PAX: , , , , , , , , ,

11 PAX showed at my 1-year anniversary right here at AGS.  Of course I took the Q and it meant a lot to me to have so many PAX show up on a freezing cold Sunday.  I mentioned in COT I would not have taken any offense to any one of these PAX not showing up today considering how much they’re posting and Q’ing during the week as it is.  This was the most PAX I’ve hosted at AGS since I took over as site-Q back in the fall.  **Mookie, Redenbacher, and Oboe all showed this morning and they were the original 3 PAX I met at AGS 1-year ago today…this meant a LOT to me guys.  There are so many PAX out there that have helped me get to where I’m at today physically, mentally, emotionally, and spiritually…rather than name all the individual names I just wanted to thank F3, particularly those infamous names out there that are significantly going above and beyond week in/week out.  You know exactly who you are.  THANK YOU ALL.

FNGs: none today

Warm Up:  mosey up and down the tennis court parking lot at Womble, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins (pretty much my standard warmup, particularly to stretch out the hamstrings)

The Workout: 6mi loop beginning at Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Holly Springs, L on Raleigh, L on Grigsby, followed all the way to the backside of Womble Park, ran around Womble for a strong finish back to the tennis court parking lot

Mary: ran out of time unfortunately

Announcements: Sunday Q School 3pm

T-Claps (Recognition): my 1st F3 anniversary with many more to come, also the showing of Mookie, Oboe, and Redenbacher who were the original 3 PAX I met on my first F3 workout exactly 1yr ago to the day right here at AGS!

Prayer:  Pikachu’s M, all the unspoken, YHC felt led to take us out

Safety First

/in /QIC:
PAX: , , , , , , , ,

9 PAX for some miles at R4TJ.

FNGs: Nope
Warm Up:Nope
The Workout

Stayed on the same side of 55 for some hilly miles. Cemetery Hill, Elm Street, and Library Hill were enjoyed by all.

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

Backtits at Captain Caveman

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout:  all exercises are with weighted mace

1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5

3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row

4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)

5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side

Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery

Flest okkar hlupu hratt í dag

/in /QIC:
PAX: , , , , , , , , , , ,

EC: Shamwow

FNGs: None

Warm Up:

The Workout:  Dumbo ran this route awhile back, was a great day to run it again.

 

 

 

 

 

 

 

 

Mary: MIA

Announcements:  Check Slack and FB

T-Claps (Recognition): PAX for picking up the 6 the whole route.

Prayer: Unspoken, PAX racing this weekend, anyone who is struggling

Bulbasaur, the best starter

/in /QIC:
PAX: , , , , , , , , , , , ,

The last of YHC’s Pokemon Q’s was here and the best was saved for last – Bulbasaur, the grass starter. This was also YHC’s favorite starter and warranted what turned out to be the hardest workout.
FNGs:

None today – would have been a good one to flex on but c’est la vie.
Warm Up:

SSH x10 IC

Hip hinge x10 standard and x10 w/each foot forward

Daisy Pickers x10 IC

Sir Fazio x10 IC forwards and backwards
The Workout:

Tabata style – 60s on, 15s off

We built up to some complex movements:

Clean

Jerk

Clean & Jerk

Repeat those three three times through

Burpee

Single Arm Swing

Snatch

Burpee Snatch

Repeat those four three times through

Inspired by Dawgpound’s link in 1st F and combined with YHC’s desire to break down complex movements, we then broke down the Turkish Getup.

First 1/3 of the movement (lying prone to arm underneath)

Second 1/3 of the movement (from arm underneath to leg folded underneath)

Third 1/3 of the movement (from leg folded underneath to fully standing)

Full Turkish Getup

We repeated these all two times through and then did the full Turkish Getup for one more set.
Mary:

We were smoked – the Turkish Getups were brutal.

Yoga – downward dog, shoulder needle thread, forward fold, slow roll up
Announcements:

Wear Red on Friday – OurLegsForCrabLegs is back.
T-Claps (Recognition):

Skidmark for pushing us all to be better on OurLegsForCrabLegs and helping us remember why we do what we do.

Laettner, Cupid, Emeril, and Dawgpound for completing the Pokemon challenge. They earned their Poffins (aka muffins) – great work guys!
Prayer:

Our country, our pax to be the leaders and men that they are called to be.

Squirtle on the Track

/in /QIC:
PAX: , , , , , , , , ,

The second Pokemon Q of the week was dedicated to Squirtle, the water type starter. Squirtle is the 7th Pokemon in the Pokedex, so in honor of that we were going to be doing 700m repeat at short interval pacing. Those familiar with track work know that this is quite difficult (800m is the transition between short and long interval) so this was lined up to be a hard workout.

Had a good flurry of HCs the night before so it looked like we were going to get a good showing – the 10 pax that showed did not dissappoint that feeling, including some that are not regulars at the track. Great to see this AO gain a little bit of popularity.

YHC didn’t send out a watch workout to program – rather I was committed to keeping everyone realtively together and instruct on the fly.

FNGs:

Not today!
Warm Up:

Mosey to the track

Mosey lap around

SSH x10 IC

Daisy Picker x10 IC

Good Morning x12 IC

Grab some fence – side to side and front to back leg swings x6 IC each leg

Tiger claws x10

The Workout:

Pax split into two groups of 5 for an indian run of 400m (1 lap). Mosey to the 100m mark for the start of the 700m at short interval pace (the remaining 3/4 of that lap + one more). Pick up the six and indian run another 500m to recover. We repeated this for 4x 700m repeats – there were some good efforts in those repeats with multiple hacking instances after the finish, but sadly no merlot.

After a nice fellowship lap to cool down we lined up for some 100m strides. There was a bit of competition and it was opened up quite a bit. YHC called for 3 in honor of the three starters but Full House must’ve wanted to make sure Pikachu didn’t get left out and called for a 4th. I’m not one to dissappoint so we did a 4th.

Mary:

Mosey back to the flag for some yoga. Downward dog, forward fold, and a very fart filled happy baby.
Announcements:

Long ass run moved to March 27th based on new Wrightsville date. Refocuse of Wrightsville on Our Legs for Crab Legs – wear red on Fridays!
TED talks are online. Last one was kinda weak but the others are great – check them out! https://photos.app.goo.gl/DkR2igUggkb7V5tY9
T-Claps (Recognition):
Red (Red, not Redenbaucher) for really showing up today to support Emeril and Dawgpound. Pax of the year material there boys.
Prayer:
Our country. YHC took us out with a request that pax go out and act on the leadership skills they are gaining.

Return to Crossway

/in /QIC:
PAX: , , , , , , , , , , ,

EC: Full House, Nemo, Shamwow!, Skidmark, UTI

FNGs: Not today

Warm Up: Everyone shows up ready to get after it at the John.

The Workout: It had been awhile since we went out and back on Crossway so I decided today was a great day to make our return.

Mary: MIA

Announcements: Wilmington Race has been postponed. Sorry to all PAX who have been training hard. The long ass run has been postponed as well to coincide with the adjusted marathon training. Check slack for details.

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

Prayer: Lipstick and Full House family, Unspoken, this country

YHC took us out. Always an honor to lead.

R4TJ Holiday Bowling Party

/in /QIC:
PAX: , , , , , , , , ,

EC: Skidmark, Pikachu, Redenbacher, Full House, YHC

FNGs: Had the place all to ourselves…

Warm Up: We left the parking lot abruptly at 5:30 – Couldn’t wait to get this over with started!

The Workout:

A few of us got started in the parking lot early for a little “Extra Credit”, pre-gaming for the company party.  We didn’t go too overboard (well maybe Skidmark did a little) just a few miles to get us in the mood.  These things are always a little dull.  At least we were going to be doing something other than eating finger foods and staring at each other pretending to pay attention to the boss’s next big fish story.  The Boss, or “Nantan” as he likes to be called is always doing something Crazy, Stupid, and Utterly-Pointless…  OOOhhh, we’re impressed you and 3 of your buddies ran 200 miles through the mountains in like a day – big whoop!

You never know quite who plans to show up.  I volunteered to take the lead on this one and sent out invitations (check out that banner up top) in plenty of time and a few extra nudges on the company Slack.  Some of these funny and entertaining videos get a laugh and get people a little more excited about showing.  It’s not like this event lasts forever…  It’s not like running a marathon or anything.

Photo

Honest Abe rolled in right on time like he always does.  McNugget promised to bring the Chicken Minis but none were to be found.  He looked drowsy like he had eaten them all in the car on the way over.  Shredder came, didn’t think he was into bowling…  said he saw the map tucked in the invitation (look right) and that got his attention for some reason.  ¯\_(ツ)_/¯

187 and Lipstick showed up next.  Now the fab 4 were all going to be here… FML…  “remember that time we all nearly died running 200 miles” 🙄

Alright, let’s get this over with started!  The games were set.  The fab 4 were on a team and got started first.  They move fast and it’s best just to let them go.  As we got started, Shredder suggested we sing some carols.  I lead a few bars but it nevery really went anywhere.  Was it me or was no one really feeling festive?  Is Jingle Bells office appropriate?  Shrug it off – let’s keep bowling.

The party split up into appropriate groups, it was nice though we always managed to come back together every once in a while and catch-up around the 6th frame.  Everything was pretty decked out for Christmas, nice assortment of lights.  Way better than the Nantan’s attempt at a light show the week before.  I wouldn’t tell him that though “Great lights last week, huh boss!?”  Gotta get that Christmas bonus.. with this years check I’m putting in a pool for the family..

At one point I was mid-stride, lining up a strike when I heard “Hey Buddy” from somewhere unknown in the distance.  Come to find out Lipstick was doing his business and was trying to talk to us from the John.  Man I hope he left that bathroom in some decent shape.  If any of the other establishments we frequent knew what kind of presents he leaves around… we’d never be welcomed back.

Near the end of the event there was a bit of a snafu.  The alley had to shut down one of the lanes around the 4th mile (our office measures the number of games in miles, strange right?).   The guy came out from behind the pins to let us know.  He only had one arm…  maybe not too surprising I’m sure it gets a little tricky back there.  He told us something about an icy bridge on the greenway???  That’s some pretty high level bowler tech lingo I guess….  We endured through the last 2 miles (games remember) and the party was at it’s end.

Remember:  Don’t Eat Yellow Snow!

Mary:  Mary got fired a few years ago.  Tragic story, remind me to tell you sometime.  Not here, not now…

Announcements:

  • BRR Teams are forming – find your team and get signed up for 2021

T-Claps (Recognition):

  • 187 thanked everyone for all the prayers and support, his M is doing well

Prayer:

  • Prayers for cancer diagnosises in the extended families of Full House and Lipstick
  • Prayers for all of those impacted by Covid, especially those

I’ll take an order of hills hold the lights

/in , /QIC:
PAX: , , , , , , ,

FNGs: Nope!
Warm Up: Nada – we had 6 miles to cover
The Workout: An attempted route to see Christmas lights.

https://connect.garmin.com/modern/course/47106280

Sadly they were very lacking. So we ended up with an order of hills hold the lights.

Slight miscommunication on the way back when a Cayman audible was called – good moral to do more picking up of the six when going through neighborhoods where there are lots of side streets.

Mary:

There was no appetite for Mary in ~35F rain.
Announcements:

Christmas party.
T-Claps (Recognition):

Laettner is still crushing it!
Prayer:

Tracy, Full House’s extended family, Fanny Pack’s M

Last Weeks Caveman

/in , /QIC:
PAX: , , , , , , , , ,

Yep I forgot to do this last week.The weasel hasn’t shaken me down just yet, but I figure I should record this for history.

This workout was advertised as shoulder light and leg light to heavy. I think it lived up to the advertisement.

EC: Kettlebell swings: Dawgpound, Emeril, Pikachu, Dahmer. Red was a lonely runner

FNGs: Nope
Warm Up:

We did some bounces and some other onnit warm ups. It was a week ago and I don’t plan the workouts. I’m sure we traced a foot once or twice.

The Workout:

5 Rounds
Hallow Hold Press 10 Each side (Chest Press with legs straight and off the ground)
Switch Grip Reverse Lunge 10 Each Side
Uppercuts 10 Each Side
Romain Deadlift to Single Leg Romain DeadLift (10 Each Side) Weight on post leg
Rotational Row Twist 10 Each Side
Overhead Squat 10 Each Side

Mary:

I cannot remember what we did for Mary. I will have to make sure I do these the day off from now on.
Announcements:

There was an Epic Christmas Party on Thursday
T-Claps (Recognition):
Prayer:

Fanny’s M
187 Wife