FNGs: Lawn Dart
Warm Up: SSX x29, Good Morning x10, IW x10
The Workout: Crossway out and back
Mary: She didn’t show again!
Announcements: Holly Springs Food Cupboard work on 10/10. More to come soon. Marathon Madness starting up again for a group committed to Wrightsville next Spring.
T-Claps (Recognition): Mulch.
Prayer: Moby’s father passing, PAX welcoming new additions to the family
With many PAX recovering from BRR, YHC pre-blasted a 3 mile option. Dumbo reached out to me and said he and Dawg had a 5 mile route ready as well. We always aim to please at the John so come on with it.
FNGs: None
Warm Up: 10x SSH, 10X Imperial Walkers, 10x Hillbillies IC
The Workout:
3 Mile Route:
5 Mile Route:
Mary: MIA
Announcements: Mulch project at Bass Lake, WebEx to start 5 mile EC option on Wednesday to give PAX a 10 mile option during the week. Stay tuned for more information.
T-Claps (Recognition):
Prayer:Ā Unspoken, Man who died from carjacking, Roger Roger’s family, Crablegs, hurricane victims, those dealing with Covid-19
Dumbo took us out.
“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.
19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.
FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health
FNGs:
None
Warm Up:
10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left
The Workout:
4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps).Ā 7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble.Ā This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.
When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)
It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.
Announcements:
2020 IronPAX Challenge Week 1
T-Claps (Recognition):
Picking up the 6
Prayer:
Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning.Ā We prayed that God will look over our friends, family, and loved ones.Ā We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness.Ā Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.
Holy schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles.Ā Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.
Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning.Ā We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be?Ā Lipstick’s sister from another mister?Ā Perhaps dare I say his deuce dropping soul mate?Ā His poop partner?Ā His BM buddy?Ā For those that missed it, all I can say is this chick could really “run for the john”.Ā Truly a site to behold.
Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support.Ā Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.
Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.
Warm Up: 1 mile mosey and then some stretching
The Workout: 400m warmup, 1 mile at half pace, 2 min recovery, 1 mile at 10k pace, 2 min recovery, 1 mile at 5k pace, 800m cool down
Mary: stretching led by skid
Announcements: 3rd F is heating up, check out slack
Prayer: UTI brother with Covid in the Army, Skid’s friend daughter who was bit by a copperhead
FNGs: Nope
Warm Up: Pikachu, ShamWow!, Dahmer, and Bernie put in some miles before we got started.
The Meeting:
T-Claps (Recognition):Ā South Wake PAX responsible for the awesome donations to Healing Transitions from the South Wake Q swap.
F3 SW 3rd F Leadership Meeting Brought to you by Pokemon Coffee, Inc
Many training plans, one team. F3 strong is what Iām talking about. 20 fellas pushed themselves in various ways this morning. Ā The ābat flippersā 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. Ā Martini bagged a half marathon.
YHC message was simple as I was inspired by Dovetailās post this week. If you struggle…good. If it hurts (not injured)…good. If itās difficult… good. Ā If you fail… good. Ā If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. Ā BUT… if our Mās 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, Frankensteinās
The Workout: Standard U-Turn route. Ā 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. Ā Strong work brother. Lots of picking up the 6. Ā All those elites out there…many of you for picking up my six!
Prayer: Pikachuās 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!
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.Ā 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.
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
