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Still Jumping Fences

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Tiger Blood took a step back to track work with 800m repeats. About 3 months from today for the BRR kickoff so it is highly encouraged you come out and work on the conditioning needed to go up and over mountains.

FNGs: None
Warm Up: 800m mosey. Leg swings side to side and front to back, squats, Tiger claws
The Workout: 7 – 800m intervals using a pace pyramid, 400m recovery. Marathon, 1/2 marathon, 10k, 5, 10k, 1/2 marathon, marathon paces
Mary: Some easy stretching
Announcements: See slack. Nothing new.
T-Claps (Recognition): Sauna type conditions made it more difficult than running this in March.
Prayer: Unspoken and Fumunga took us out.

Tribute

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Missed a lot of Pikachu’s Birthday week so had to pay some tribute with the Q this week. Pre-blasted some of his favorites including wearing short shorts and shirts optional.

FNGs: None. Thankfully Pablo’s bailed so he joined us instead of heading to Ultimate
Warm Up: Slight mosey to the pitch so we could so the ultimate guys our Hillbillies in short shorts.
The Workout: Three or four man indian run with stops for SSH all the way until the greenway. Modified 11’s from the bridge to the top with Turkish get-ups at the bottom and burpees at the top. Turkish get-ups started with 2 and stayed on even numbers. Corresponding burpees were done to equal 11. Single line indian run back. When Q got the front 20 SSH in cadence. Added some standard merkins and squats toward the end.
Mary: Stretching
Announcements: 5k this week for Sergeant Leach, Warbucks collecting goods for pre-mature babies, F3 picnic (beer at your own risk, no kegs)
T-Claps (Recognition):
Prayer: Lipstick’s M.

Birthday Q 3/10

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FNGs:

Still none for YHC this week.
Warm Up:

SSH, Daisy Pickers, Good Mornings, Sir Fazios – all 10x IC
The Workout:

Mosey to the middle parking lot.

Grab a rock that’s flat on one side.

Bearly curling bear crawl suicides – bearly curl (push the rock while bear crawling) down one parking spot line, 1x merkin, crawl bear back, 1x merkin, bear crawl to the rock and then bearly curl to the next line, 2x merkins, crawl bear back to start 2x merkins. We repeated this up to 5x and then left the rocks in the middle and moseyed out the other side of Womble down the greenway.

We went down the greenway to the street crossing and then did 11s – 10x star jumps at the top, 1x diamond merkins at the bottom of the hill at the cut through to Main Street Square.

With just enough time left we called it on the 11s and made our way back to the rocks we left in that parking lot. We repeated our bearly curling workout from earlier and then returned our rocks.
Mary:

YHC called the strategic jailbreak on the way back to the tennis courts and mary only had time for 31x LBCs
Announcements:

Officer Clarke of Holly Springs’ finest paid a visit to hand out some lights and give us an update on Seargent Leach. Grasshopper 5k for his benefit is June 12th – sign up!
Prayer:

Emeril’s friend with cancer. Bobby Boucher for a safe trip this weekend.

Runners, ruckers, and terds oh my…

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FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5.  McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell.  Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details.  We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause.  Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.

Closed with the pledge of allegiance.

No EC + 3 miles. Did ya even post bro?

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FNGs: Salt Lick
Warm Up: 8 Good Mornings.   If you wanted to warm up ya should have run EC.
The Workout:  We ran.  3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer.  Jeff (Pablos friend who had a heart attack)

Spartan 500 at Paradise City

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YHC made my triumphant return as the Q at Paradise City this 55 degree comfortable morning.  About 7-8 showed for Extra Credit with Pikachu and Skidmark leaving early to get in the extra mile (nice work).  great pick ups on the EC run of this 6.  Returned after EC to see a large gathering in the parking lot which looked great!  We had a visitor from F3 Chartlotte in town – more on that at the COT

FNGs: None

Warm Up:  A quick lap around the parking lot and then circled up

  • Windmills x 10 🙂
  • Wide Grip Merkins x 10
  • Side Strattle Hops x 20
  • Fazio 10F and 10R
  • Seal Claps x 10
  • Right over left and left over right stretches
  • Pax instructed to find an accountability partner of equal speed to put him

The Workout:

We did the Spartan 500 with running a 0.25 mile in between each sets.  Partner up with a man of similar speed but that can push you.  Do the set of 50 exercises at opposite corners with your partner.  See image below for details.

Goal was to do this 10 times or 5 laps.  T claps to (at least) Pikachu, Skidmark and 187 for finishing all 10!  I think most of the rest got 8 so a spartan 400!

Mary:

The lead pair got back to the Basketball courts a little early and led group in ab exercises.  YHC arrived and closed out mary with a 5 count around the horn holding 6 inch leg lifts.

Announcements:

  • JoCo CSAUP
  • Sleep in Heavenly Peace (check slack)
  • Cookout (check slack)

T-Claps (Recognition):

  • Mookie for running a 2:08 half marathon yesterday and still posting
  • Visitor from Charlotte (Greyhound) – his step daughter is having a baby today

Prayer:

  • Greyhounds Daughter and doctors
  • unspoken

OG U-turn returns

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25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.

We ended with prayer as always.

Thanks for allowing me to lead.

BS out!

Not many fan favorites

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YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.

FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State

Jockeying for Position

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There are certain AO’s where you just know there’s a better than fair chance there will be Indian Runs. Paradise City is one of them. All of us have been doing Indian Runs long enough to know what it’s like when you are unequally matched for speed in your line. Speaking as one no longer in the Clydesdale weight class, but still in the speed class…I know. During the Gloom circle this morning, several PAX asked lots of questions and tried to choose sides to show who they’d rather be with if we did this….In the end, I’d say we were all out of luck. You get what you get and you don’t pitch a fit…though Emeril tried to and got caught.

FNGs: None
Warm Up: Mosey around the upper loop soccer fields stopping at various points. At the bottom of the ramp it was SSH x 30, Good Mornings x10, Sir Fazios x 6. Then…to many groans of disapproval…a bear crawl up the full length of the ramp as a tribute to Pikachu  and his affinity for bear crawls. We moved together on the mosey down to tennis court corner where we did Imperial Walkers x 10, and Hillbillies x10. PAX were instructed to grab some rocks from the drainage pit and leave them there for later work. Some comments of surprise from the PAX as Paradise City is not known for it’s use of rocks. Many rocks were noted to be small…not the greatest rock pit, but every Q should try something new. Finished our mosey down to the guardrail for some Windmills x 10 IC.
The Workout: PAX counted off by two’s and formed two Indian Run lines going in opposite directions of the same soccer field loop. We would perform 11 reps of 4 exercises at 4 stopping points along the way and decrease by 1 rep with each lap. Bottom of ramp – merkins, top of ramp – step ups/each leg, tennis court corner – Ground Pounders, guardrail – dips. Each worked their way down to at least 7 reps, wrapping up the customary 3 miles almost on the nose.
Mary: LBC’s x20 IC, WW1 x20, LSF’s x20 IC, H2M x 20 IC, Pickle Pounders x20 IC.
Announcements: May Main Event – sign up, all info on Slack. JOCOGA CSAUP – The Iliad…coming up in a few weeks in May, a few of us will head down to support our neighbor region.
T-Claps (Recognition):
Prayer: Fumunga and family with the new 2.0. Wallaby’s M. YHC took us out. Great to lead today!

The Pendulum

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16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.