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Hills make me horny….

EC Credit to Skidmark and Crosby

Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting

This may have been the first week with no pit-stops in route.

Announcements: U Turn will be from Ting at 630? Check back on web for final decision.  Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer:  Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday

SSDD

21 Pax posted on this beautiful 60 degree morning. Not only was the temp nice but the there wasn’t a stench coming from the dump. New site Q’s took over this morning and hopefully they weren’t going to disappoint. 2 FNG’s this morning. Welcome Béla and Wide Right. Disclaimer given we got to work. M4L was on time and held true to his commit from yesterday.

Lots of EC: Emeril, Chips, Crosby, Lip Stick, Pablo, Peeping Tom, Dawgpound, Skidmark, 187, Slide Rule, Cowboy, Yogurt. Hope I didn’t miss anyone.

Warm Up: Mosey around Ting Stadium. Stops at random corners to do some Good Mornings, Fozio Arm Circles, Hillbillies, Frankensteins, and finish off with some Mucho Chesto (10 reps each of merkin, wide merkin, close merkin, right hand forward, and left hand forward). 5 bonus burpees for a late arrival.

The Workout: Burpee Mile. Run ¼ mile and do 12 burpees together. After the last set M4L gave a quick 20 count so 2 additional burpees were added to bring the total to 50 for the burpee mile.

Mosey to the hill by the tunnel. Pax completed a Jacob’s ladder. Running up and down the hill with an increasing number of merkins each time up the hill. Finished at 7 merkins.

Mary: Dawgpound led Low Slow Flutter, Homer to Marge, Box cutters, and some right arm to left leg and left arm to right leg situps.

Finish about 2.3 miles total.

Announcements: CSAUP in Carpex at Bond Park 10/20 at 6:00AM. 7 weeks until the HSHM. Time to start running.

Prayer: Crablegs, Brandon from Hope, Roger Roger’s neighbor, Slide Rule’s friend that had an medical episode. We are getting older. Get those wills in place and don’t do stupid things. Like CSAUPs?

10 PAX got Stronger at Any Given Sunday- No Headlamps, No Problem…Let Elevation Be Your Guide

The countdown is on…8 weeks to HSHM and 10 #HIM put in some quality miles at AGS. YHC and Midget arrived at 5:30am and were quickly joined by Slide Rule for an EC run to the Library. Having missed ASG last week and U-Turn due to the HS Police 10K, YHC was in need of some speed up Library Hill. As we approached the midway point to the Stop sign summit, Slide Rule unaware of the need for speed, inquired if we were in a hurry this morning. The reply was “No, but sometimes you have to let this Hill know who is boss.” At which point, 3 PAX were seen making an aggressive pace back to the top and onto Main Street. PAX continued to Womble where Slide Rule and Midget broke off toward the baseball fields en route to an additional mile, while YHC proceeded for an extra half around the soccer fields. Three quarters around the soccer fields, YHC was met by the trio of Pikachu, Dusty, and Farva on a warm up run heading in the opposite direction, and decided to join them back around to the parking lot.

Several additional PAX made their way in for some main event miles, including Forceps, Deadbolt, Kid Cracker, and Yogurt

Warm Up: Quick jog to end of parking lot, with butt kickers back to the point of origin. Skips half way down to the end of the parking lot, followed by Frankstein’s to slow down Pikachu, who looked like he was attached to a pogo stick on the skips. Carioca back L\R to the point of origin. Circled up for Imperial Walkers x10\Hillbillies x10\Hacky Sacks x10 IC, Figure Four Leg stretches x10, Fazio Arm Circles 10F\10B,  Michael Phelps.

The Workout: 6 mi Scout Run to the greenway and counter clockwise around Bass Lake. YHC flirted with the idea of coming out the back way of Sugg Farm instead of back through the greenway, but given that the ground is still drying out, decided to keep on the pavement. PAX exited Bass Lake via the green way and back onto Teal Lake. We’ll save that route for another run.

From start to finish of the run, PAX were treated to some really cool phenomena in the sky. As we made our way out of Womble on the initial mile, Slide Rule pointed out that the moon was surrounded by a white visible circle. Something I haven’t seen before.  As we progressed on the run, each PAX that had circled back to pick up the six, noted the need to dust off the headlamps as darkness was extending later on these 6am runs. As we got onto the Bass Lake Trail and half way around, YHC and Deadbolt had the faint glow of Midget’s sneakers to keep us on the path. As we proceeded, we were starting to lose our way and Deadbolt prophetically stated that “if we are elevating, we are on the right path.” So true it was as Midget stopped for a period of time toward the top of the Hill, long enough to see his magic shoes and then were quickly met by Yogurt and Pikachu, who were on point picking up the six. As we ascended down and then proceeded back around to the canoes, YHC took a few pictures to commemorate what was one of the coolest pre-sunrise snaps in quite a few weeks. The water was like glass and perfectly transposed a mirror image of what was happening in the sky onto Bass Lake. As we made way out of the greenway, PAX were met again by Pikachu and Yogurt, who pulled the six onto Eno Drive and invoked a strong sprint amongst several PAX up Teal Lake Dr. PAX finished up the final leg back to Womble and circled up for COT.

Mary: Varying Downward Dog Stretches\Calf Stretches

Announcements: CSAUP Odyssey October 20th 0600-1000

Prayer: Continued prayers for Brandon at Hope Church who is battling significant injuries. We also continue to hold CrabLegs in our our prayers as well as those impacted by the Hurricane as they rebuild.

AAA works!

YHC showed up early to confirm the b-ball courts were closed. 13 PAX including two FNG’s and one 2.0 were onsite. Disclaimer was given, flag was planted, cones and ladder were ready. Time to get this party started.

Warm Up:
Warm up lap in parking lot with skips and slides.

Lower body stretches
Good Mornings x10 IC
Crisscross (like SSH but crossing legs instead of going out) x20 IC
Mtn climber merkins X15 IC (1,2,3,down)
Up/Downs x10

Cone work
3 groups
Squats, planks,and merkins while waiting
1 guys runs the course (3 rds)
Next cone course single file line (4 rds)

Ladders
– Standing sideways on the side go down like zags, lead with right
– Repeat back, lead with left
– Hops across and inside boxes
– Going down on right side touch only left foot inside box then both feet back out
– Repeat back, right foot touch only
– 5 jumps and pump through, repeat

Circle Burp- circle up, chop feet and go around circle calling “down” for each PAX

Guantánamo – circle of men with feet outward at 45 degrees. 1 pax runs circle pushing legs down.

Mary:
Double LBC’s – reg LBC followed by reverse LBC , 4 count IC x20
Side ups x15, switch
Alphabet Soup

Verse:
Hebrews‬ ‭13:16‬ ‭NKJV‬‬
“But do not forget to do good and to share, for with such sacrifices God is well pleased.”
– YHC shared how blessed we are and to help with those victims of hurricane Florance in anyway possible.

Announcements:
10k Torch Run Saturday, the Odyssey in October

Prayer:
Joyce cancer battle (16-bit), Clay tumor battle, Down East recovery, Crab Legs battle with ALS, Charles cancer surgery (BS friend)

More chatter today. Probably because Slide Rule found his way out of Holly Springs. YHC was distracted when packing up and somehow locked his keys in the trunk. Foreign Cars… 7:50 Keys were in hand ready to continue the day. Welcome two FNG’s brought by Norm. Martini (had to stop lost 15 mins because he was dry heaving, dry Martini, Martini. Sliderule named him) & Chickenfoot (first concert was Sammy Hagar)

Always good times when I get to lead. Thanks for those that stuck around some and came back to make sure my car got unlocked. Good work men!

BS Out!

Hill Repeats for the King

Warm Up: Side Straddle Hops, Good Mornings, High Knees, Butt Kickers, Skipping (whee)

The Workout:Jog to the base of “Bridgewater Hill”, 3x Hill Repeats on “Bridgewater Hill”, Mozy to the next spot for some repeats, 2x Repeats of “Powerline Sprint” with a run/walk intermission around Well Spring Dr back to the start.  We ceremoniously lost Lipstick again.  Rumor has it someone near the Bridgewater Pool may be dealing with a rather large “dog” dropping today…

Mary: Jog back to Ting where it all started

Announcements: HSPD 10k this weekend, WoodCreek Blood Drive could use some volunteers (no blood donation required) – https://www.signupgenius.com/go/4090945afa62aa0f49-woodcreek

Prayer: Prayers for Clay (pre-schooler fighting cancer), Brickhouse is on the job hunt, those dealing with the Florence aftermath, Mortar who will soon be enlisting in the Marine Corps

14 PAX for a Humid U-Turn.. Wait.. is that Yogurt?

Another humid, sweaty U-Turn run to start Saturday off right in SouthWake. As we are approaching the Police 10K and HSHM in the upcoming weeks, YHC offered up the opportunity for some extra miles the night before, starting at 5:30am prior to the standard 5 mile U-Turn loop. Pablo, Slide Rule, and YHC took off at the designated time and managed to sneak in a nicely paced 5K prior to meeting another 10 PAX (including Yogurt making his U-Turn debut) loosening up in the Starbucks parking lot for the 6am Main Event.  Banana Seat was seen prior getting in some miles along the EC 5K path and later joined the PAX for the remainder of the U-Turn route.

Warm Up: Light jog around the Starbucks parking lot, alternating butt kickers and high knees. PAX broke into 2 small groups at each side of the lot for 2 sets of carioca up and back. Circled up for some Air Squats X12, Fazio Arm Circles X11 F\B, Hacky Sacks X12, Michael Phelps, Series of Tricep stretches R\L

The Workout: 5+ Mile Scout Run with periodic loop backs to pick up the 6.

Mary: Plank hold R\L calve stretches, R over L\L over R stretches X10 IC, Good Mornings X10, Tricep\Shoulder Stretches alternating R\L.

Announcements: 9/11 Stair Climb

Prayer: Prayers for Roger Roger’s neighbor’s son, Clay. Continued prayers for CrabLegs as well as positive thoughts for our 12 F3 SouthWake brothers currently running the BRR this weekend. May they have continued health and stay safe this weekend.

Cletus – Noah’s Ark 1 year anniversary & birthday Q

Warm Up: Jog to soccer field parking lot alternating forward and reverse. Quick feet on curb for half the parking lot and return on other side with walking sideways planks. Performed arm and leg stretches to a 10 count. Then, in cadence (22) SSH, (11) IW, (11) HB, (11) CP, and finish with (11) merkins on Q’s up & down.
The Workout: Indian run with last man doing 2 merkins and then running to front with the pill(football). Pax passed back to last runner and repeat. Penalty for dropping the pill all Pax do 5 burpees. Group was lacking running backs since there were quite a few penalties (Pikachu, Gump). Continued to south side of BB field and dropped for 11 LBC’s. Then, continued to valleyball court. Partner WB thru sand and do 11 burpees. Partner switch and return to other side for 11 SJ. Bear crawl through sand for 11 patty cake merkins. Bear crawl on the return for 11 squats with leg lifts. Mosey to rock pile and center parking lot for bear bowling(bear crawl pushing rock) to end of lot. Performed 11 elevated merkins per arm. Jon Cusak with rock to other end for 11 weighted squats. Return rocks and mosey to tennis courts.

Mary: 11 FM modified alternating each leg, 11 PP, 11 LSF, 11 HTM, and finished with 11 AH. Theme throughout based off of Q’s 56th birthday which 5+6 = 11, if you didn’t catch on.
Announcements: 9/11 stair climb, Christmas parade signup, Kid Cracker looking for men to help move his parents this Saturday afternoon. Great job to all and welcome FNG’s Pumpkin Spice and Mortar.
Prayer: Crablegs, all those traveling to the BRR this weekend, especially our F3 brothers, and the right opportunity of employment for Brickhouse.

Lipstick Search Party

Warm Up:  Butt Kickers, Good Mornings, Side Straddle Hops, random call-outs from the group

The Workout:  Via Facebook the night before, Lipstick had confirmed that he would be attending Running 4 the John.  The PAX began to run but realized Lipstick was nowhere to be found.  Emeril and Chips lead a search party (with Salsa) along the normal 5mi route down Main St, turning at the carwash just past Town Hall and up the greenway.  They checked all of the Johns along the way hoping to find Lipstick.  UTI took a shorter route (~3mi), heading down Main but busting a left at Crossway and heading back down the greenway back towards Ting.  The 3mi group checked Lipstick’s favorite bushes as well and he was still nowhere to be found.  Java and Latte did their own thing, looking where none of us had thought to look and coming up empty handed…

Ultimately, we discovered Lipstick was just Fartsacking, getting some extra Zs before Blue Ridge after convincing UTI to show up and Run 4 the Johns…

Mary: The 3mi group did some stretching

Announcements: 9/11 Stair Climb

 

Prayer:

Pre-school aged Clay has started radiation, kids are “wearing grey for Clay” at school

Blue Hen’s sister-in-law Shelby is going into surgery for thyroid cancer

Sliderule and his wife are going to be taking a trip away for the first time leaving their 2 yr old at home.
BRR – Pray for these 12 idiots!  We run 200+ miles this weekend

Any Given Sunday-5 PAX served Hills Sunny Side Up

In honor of the BRR coming up next weekend, YHC decided to change things up this week and bypass the greenway route to Bass Lake and treat 5 PAX to some hill work. Like yesterday morning, conditions were a bit humid and the perfect recipe for another shirt soaker.

Warm Up: Light jog to the far end of the parking lot. Butt kickers back to the starting point. High knees to the far end of the parking lot, carioca back-R over L and switch to L over R. Fazio Arm Circles x10 F\x10B, Air Squats x10, Toe Walk (20 paces forward) Heel Walk (20 paces back).

The Workout: 6 mile Scout Run with periodic loop backs to pick up the six. YHC called an audible and changed the standard route of accessing Bass Lake via the greenway. Instead, the route started on Stinson with a right down Bass Lake Road. PAX went counter clockwise around the lake and then back up the hills of Bass Lake Road. The route then proceeded left down Earp St, followed by a left on Raleigh St and Grigsby back to Womble Park. A total of 6+ miles.

Mary: Stationary Stretches, R Leg over L Leg, L Leg over R Leg with holds for 10 seconds. Downward Dog for alternating calve stretches (R\L\Both), Cobra Stretches x2, Tricep R\L, Shoulder Stretches with R\L arms alternating across body for 10 counts.

Announcements: BRR this upcoming weekend, 9/11 Stair Climb

Prayer: Continued prayers for Double D and his father. Additional prayers for YHC’s daughter, Caroline, who will be having oral surgery this Tuesday. Prayers for those running BRR this upcoming weekend and that they stay healthy and travel safely. YHC also shared a story he had read with his kids this past week.

It was about a group of frogs that were traveling through the woods when two of them fell into a deep pit. When the other frogs saw how deep the pit was, they told the two frogs that they were as good as dead. The two frogs ignored the comments and tried to jump out of the pit with all their might. The other frogs kept telling them to stop, that they were as good as dead.

Finally, one of the frogs took heed to what the other frogs were saying and gave up. He fell down and died. The other frog continued to jump as hard as he could. Once again, the crowd of frogs yelled at him to stop the pain and just die. He jumped even harder and finally made it out.

As it would turn out, the frog that made it out was deaf and thought the other frogs were encouraging him the entire time. The lesson here is that there is power in the words that we speak. An encouraging word to someone who is down can lift them up and help them make it through the day. We need to be mindful of this in our daily interactions with co-workers, neighbors, friends, and family, as there is power in the words we speak. An encouraging word can go a long way. -Aye!

Just Q It

Warm Up: Jog to East parking lot doing SSH x 15 and Karaoke.  In parking lot we did Moracin Night Club, Imperials and Hill Billie’s.  Run in place and “down” was a burpee x 10
The Workout: Shuffle Merkins (with partner in a plank, shuffle 5 steps over then 10 pattycake merkins, last PAX run to front of line while rest are holding plank and repeat to all PAX have ran to front).  Jog to softball parking lot with partner and rocks 1 set of power squats with partner doing lung walks there and run back, one set tricep extensions with partner doing bwd crabwalk with rock on stomach and run back and then one set of curls with partner running with rock over head there and back.  Guantanamo’s x 2 was the last exercise before Mary.
Mary: Plank Jacks, Mountain Climbers and Pickle Pounders followed by PAX call of Plank-O-Rama.
Announcements: 9-11 Stair Climb, BRR next weekend Friday and Saturday, Charity Event on Sunday in Apex at a Brewery – see Crosby for name/location
Prayer: Those running BRR and/or traveling this weekend, our little buddy Clay who cant catch a break, Yogurts mom and her knee and recovery.