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Guest Appearance by Tom Petty

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Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning.  The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today.  Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good.  If you fail… good.  If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things.  BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route.  Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today.  Strong work brother. Lots of picking up the 6.  All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

Out with Old..In with the New..

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Two years of AGS. Hard to believe that what started as a weekly Sunday run around the lake has morphed into an AO that has consistently drawn PAX from week to week. YHC can count the number of times on one hand over the past 2 years where he posted to a vacant lot. Additionally, AGS has only closed once and it was due to inclement weather where driving conditions prevented safe travel to the AO. These are a few of the great things YHC is most proud of regarding this AO and speaks volumes to the accountability and support you HIM, who have posted here, have given me since its opening, and for that, I Thank You.

I’m gonna keep this BB simple. I know…very uncharacteristic, but there is nothing I’m gonna say here that hasn’t been said already. The one thing I will say is that part of the draw and unique nature of this AO is the people who show up to help drive each other throughout the run no matter the conditions. This is what makes this AO great and this morning was no exception.

Arrived to the lot with 30 seconds to spare and saw several cars and trucks with many PAX waiting. 187 said he was getting kinda concerned with one minute to start that YHC may have fell victim to the fartsack. YHC actually forgot his Garmin and had to take a slight detour back to retrieve it. Planted flag. Exchanged pleasantries and we were off with the following workout. While on the initial mosey, Lipstick was seen coming in hot (like Dukes of Hazzard hot- complete with actual skidmarks and suspension-busting speed over speed bumps).

FNGs: None

Warm Up: Short loop around the lot. Circled up for SSH X10, Good Mornings X10, Fazios 10F\10B, Imperial Walkers X10. Light mosey to the other end of the lot with butt kickers and lunge walks back with slight mosey to the point of origin. Prisoner Squats X10, Frankensteins X10, squat hold for the route.
The Workout: Down and up Stinson, left on Bass Lake Road, Straight up Rhamkhatte staying left on Skymont all the way down to the trail that leads into the back side of Paradise City EC, loop around via Arctic Ridge and then back out to the trail and onto Veterans, Jones, Raleigh Street, and then Stinson back to the flag. Another strong showing by the FML boys, Cupid, Nemo, UTI and Vasoline. We even had a surprise visit by Oyster.

With all that speed out there this morning, YHC was picked up several times by the HIM in attendance. A real muggy and humid morning and the accountability and extra encouragement was needed. After all was said and done, the run was a bit below 6 miles, but had several PAX post-Main Event go on to get 10. Nice work by all this morning.

Mary: Stretches OYO during COT
Announcements: Co-Q duel tomorrow. Nemo is up first at DTT.  Rumor has it that there could be several miles consumed tomorrow. Clean out the closets, bring clothing donations for Healing Transitions. Mulch sign ups for next week. Great work out there to the HIM who have posted to help out. The project is halfway complete and need more volunteers heading into next week. Sign up if you haven’t already.

T-Claps (Recognition): All those in attendance this morning. Everyone who posted to AGS over the past 2 years. Vasoline for stepping up as site Q and taking over AGS. YHC is leaving it in great hands and will certainly take this AO to another level.

Prayer: Quiver’s uncle who is battling health issues due to covid. Those who are training and preparing for upcoming races. Keep PAX healthy and continued health for family and friends near and far. YHC took us out.

HIM- it has been an honor to lead this great AO. Thank you for the opportunities to do so each Sunday morning. You pushed me and continue to push me more than you will know.

Just a little backwards yogging

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19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track.  Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO.  19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera.  Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed.  YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed.  FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next.  Great job by the entire group today picking up the six.  No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Prefontaine Insanity

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FNGs: n/a
Warm Up: Two laps around the track
The Workout:

14 PAX ran a modified workout from the Great Steve Prefontaine.

200 meter repeats on the track. Alternating Target 5k race pace / +10 slower per 200m continuously for 1600m.

After 1600m run, go back and pick up the six.

2 minute rest and then repeat.

Mary: Streeeetching (Pigeon pose, runners stretch, etc)
Announcements: Mulch
T-Claps (Recognition):
Prayer: Prayers for Lipstick

Just a bit off

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YHC decided to Q this workout with everything just being a little bit off. Seemed fitting given where things sit right now in our country, but more on that later.

EC was popular with YHC, Emeril, Skidmark, 187, Pablo, Cupid, and Dawgpound out for 2+ miles.

FNGs: None today
Warm Up:

0530 hit and we were off. Head towards the ramp and circle up at the first foul ball marker for SSH x10 IC. Continue around the park stopping at various spots we don’t usually stop at for Frankenstein’s x8 IC, Merkins x11, and Good Mornings x7 on Emeril’s count. We stopped at the top of the ramp for the main thing to kick off.
The Workout:

Starting from the top, run to the first foul ball marker, do 4x Merkins, then back to the top. Repeat for each foul ball marker and then all the way to the bottom (6 stops total). Pax picked up the six and then regrouped at the bottom.

YHC talked about some things seeming impossible at first (like running a marathon) and then told the pax our next exercise was to bear crawl the length of the ramp. Pax did a good job of pushing through and made it to the top – really made the legs sore!

We took a recovery mosey around the park stopping at the guard rail for Russian Dips x7 IC.

We moseyed back to the top of the ramp for round two on the foul ball marker hills, this time with 2x Squats.

This time when we regrouped at the bottom of the ramp we crab walked the entirety of the ramp, with the option for pax to switch forwards/backwards as they wished.

At the top we moseyed around clockwise one more time – YHC instructed the pax that we were going to practice our downhill finish now that we had sufficiently tired legs. Pax were told to keep good form and to roll through the entire downhill back to the basketball courts where we circled up for Mary.

Mary:

LBC x10, Low Slow Flutter x10, Freddie Mercury s l o w x20
Announcements:

Mulch sign up – if you haven’t done it yet give it a shot!

Co-Q Duel weeks begin next week – All AOs closed except for the featured AOs listed. Go post somewhere you don’t go very often! See Slack or Facebook for details.
T-Claps (Recognition):

Snap for setting the pace on the ramp repeats. Dude is fast!
Prayer:

YHC talked about this workout being inspired by how things in our society right now just feel a little off. We certainly aren’t back to normal, but we still have to step up and be leaders in our communities, families, and workplaces. On that note YHC took us out.

Isn’t that a dead end…wrong there’s a hill

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Q sheet was empty so FML decided to take a leap and Q the workout since we needed most of us only needed 5 miles this morning while following the training plan. YHC was excited to catch up with Mookie who was like BOOM!! when the Q sheet slot filled. Unfortunately there are sometimes more pressing issues like late nights with the family, illnesses, hangovers, or sometimes the fartsack just wins baby. I’m not going to speculate as I believe the sleeping in was needed. Next time Mookie, next time.

FML rolls in style. We promised 2nd trunk coffee complete with all the fixins in a picnic basket. No donuts or fritters, sorry.

YHC rolled up early to set up coffee and there was only 1 EC, Vaseline, who for 2 days in a row drove to the workout. Congrats on the PR.

Route was secret until time to post but I promised hills and we’d keep our feet dry. Minus the sweat, they stayed dry. We started with 11 but finished with 12. See how that works, you can come back with more, but never less.

FNGs: None
Warm Up: Leg swings side to side and front to back, tiger claws, and some hip opening things
The Workout: The route went like this: Down Stinson and across Bass Lake Rd, into Sunset Ridge. Turn R at the first road and continue staying right until Sunset Walk, Sunset Walk to Gable Ridge, Turn R on Gable Ridge to Linksland. Turn R on Linksland. Follow Linksland to the end where some thought this was a dead end but it actually meets up with Salem Ridge again. Turn Left on Salem Ridge and loop back up to Linksland. Turn Right on Linksland. Follow Linksland past the driving range and pool and turn L on Gable Ridge. Follow Gable Ridge and turn R on Sunset Walk. From here follow the route back to Womble. At the peak of every hill we picked up the 6: Stinson, Sunset Walk, Linksland and Gable Ridge, Salem Ridge and Linksland, Linksland and Gable Ridge (after pool), Sunset Walk, Stinson at Womble.
Mary: Some stretching OYO
Announcements: mulch
T-Claps (Recognition):
Prayer: Full House’s family

Lots of training, lots of miles

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Lots of HIM this morning putting in lots of work.  There were a lot of guys getting in various lengths of EC.  All three of South Wake’s BRR teams were represented as training is intensifying as the start was 41 days away.  We were also briefly joined by Aquaman and Bernie as they were casually running around Holly Springs.

EC: 

Pikachu, Cupid, Skidmark, Katniss, Redenbacher, Dawgpound, Emeril, Vasoline, Boy George, McNugget, Cupid

FNGs:

None

Warm Up:

SSH x15 IC

Butt Kickers x10 IC

High Knees x10 IC

Frankensteins x10 IC

Daisy Pickers x10 IC

The Workout:

Standard loops with lots of picking up of the six.

Mary:

Nothing formal but some dudes did some yoga after CoT

Announcements:

Mulch is still going on.  Fill up the Qsheet.  Be aware of your HCs, too many AOs this week were solo or only had two.  If you’re planning on going give an HC so the Q can get an idea of who is going to be there.  If you HC, actually go.

Qswap week coming up soon.  More details will be coming.

T-Claps (Recognition):

Cupid finished his masters!

Prayer:

Praise for Cupid and also for Boy George who got an offer on his house.  Pray for everyone out there that is sick, or dealing with a sick family member, or just dealing with the stress of life right now.

 

010000

R4TJ – TBD: Convergence or Crossway

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FNGs: None
Warm Up: None. We went right out and ran.
The Workout: Run run run. 9 for convergence, 5 for Crossway. They both sucked, in different ways. For convergence, we split up and had a race/WWI/math competition, followed by a BTTW until failure. The score was 2-2…until next time guys.
Mary: Nah.
Announcements: Scramble week! Go try something new.
T-Claps (Recognition): McNugget for forgetting where Crossway is and coming to converge. He ran Nemo’s sizable head start down for the victory.
Prayer: Boy George’s house to sell quickly and easily. Our nation.

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Oh great :/

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EC: Emeril, Dawgpound, Cupid, 187, Skidmark

YHC has three favorite exercises: The first is the merkin clock. We would not see that today, that comes out on special occasions. The second is the two man catch me if you can Indian Run. We commonly see that at Paradise City but not today. My third is the three man Indian Run. It is typically higher tempo with slight variations to pace. You really get a race feel when doing it. Start out fast, then run faster. I also like to make the three man indian run random grouping, it get’s people out of their comfort zone.

YHC promised no warm-up and to be ready at 0530. At 0529 it looked we had the final group there so we counted off in 4’s. A moan overtook the group as guys imagined what was about to happen. Some may have prayed for a good group of like paced Pax, then cursed the devil when the groups were established.

Group 1: Pablo, McNugget, Cupid
Group 2: Snap, Bondo, 16-bit
Group 3: Emeril, Katniss, Lucky Charms
Group 4: 187, Dawgpound, Skidmark

FNGs: none
Warm Up: none
The Workout: Three man Indian Run as promised with the group heading out on the Paradise City EC route. At the top of the first Bridgewater Hill stopped for 10 merkins, 10 squats, 10 LBC’s. Continue three man Indian Run to the top of the next Bridgewater Hill for 10 merkins, 10 squats, 10 LBCs. Three man Indian Run to fence at the bottom of the hill. Pax would be doing 11s back up this side of the Bridgewater hill.

Pax would run a three man Indian Run up the hill and complete Peter Parker Merkins. Then jail break down the hill for reverse lunges (L/R = 1). After a few loops Q audibled to only going up the hill halfway. At some point Dawgpound traded himself to Group 2 for Snap.

Whole group Indian Run to the top of bridgewater hill for 10 merkins, 10 squats, 10 LBC’s. Continue 12 man Indian Run to the corner of Main St. then jail break back to the basketball courts.

Mary: Yoga stretching
Announcements: Mulch, Scramble week
T-Claps (Recognition): Cupid finishing his master’s.
Prayer: Piper (Bondo’s granddaughter), McKeon family