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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

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

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

Translating your F3 Workout at Home is a Bad Idea…

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It’s Sunday again and you know what that means…For most, its a fartsack, a day of rest, or it just may be that opportunity to start your week early with some miles. Rode into Womble a little early, tailing 187 who was just ahead of me coming out of Wescott. Planted the flag and walked over to the curb to do some stretches and was quickly greeted by UTI, who had just pulled into the lot. Having seen Vasoline and Cupid getting EC on the way in, we’d surely have some good speed on the route this morning and at least 5 PAX.

Off in the distance, a red truck carrying Skidmark came rolling up Stinson and then followed by Pikachu, who had rolled in three minutes until the start time. Within that 3 minutes, we had some quality mumblechatter, including commentary on Skidmark’s collection of sneakers and some very questionable ways that F3 may or may not translate with the M’s prior to bedtime. In home AO’s just wouldn’t be a good idea, in my opinion, and if the name-or-rama included any more than 2, well then.. that would just be something else entirely…

On that note, YHC took PAX along the left side of the soccer fields and onto the back lot for the following exercises.

Warm Up: Circled up for Imperial Walkers X10, Hillbillies X10, Good Mornings X10, Fazios 10 F\B, another mosey to the front side of Womble to the the baseball field parking lot for some prisoner squats X10 and a squat hold while I explained the route.

The Workout: We would keep to some nice easy pavement miles, with a few gradual hills, but nothing too exhausting. As YHC knew he had 3/4ths of the FML crew running this morning and given the speed of Vasoline, UTI, and Cupid, obviously I’d be the six. With all that speed out in front, I kept the mileage to a respectable 4.5 mi, knowing that the gazelles up front would come back several times and get about 5-6 between the route and the pickups. Route would go along the right side of the baseball fields and out to Grigsby and then Raleigh St. From there, PAX would make their way onto Jones, then Veterans. Once out of Veterans, PAX would make a sharp right up Skymont and through Rhamkatte, eventually crossing Holly Springs Road and back onto Stinson up to Womble and then back around the baseball fields. At the Stinson split, the FML crew went on to get 5ish more miles for a total of 10, while Vasoline, UTI, and Cupid pulled YHC up Stinson and around the ball fields. Great work by all in attendance this morning.

Mary: Stretches OYO
Announcements: Mulch sign-ups through July and August. Check slack for details. As announced at U-Turn yesterday, Healing Transitions could use some basic hygiene products (ie: Soap, toothpaste, toothbrushes, shampoo, shave essentials, etc..).

T-Claps (Recognition): Those getting those extra miles this morning and entire crew for picking up YHC. At one point early in the run we (me and my Garmin) were going about 8:40 for the first mile and a half, and those dudes still were a quarter mile ahead. Strong, Men…just really strong!

Prayer: UTI’s cousin’s dad, who recently passed and another relative who recently contracted Covid. Continued prayers for friends and family dealing with financial hardship and health issues. Also additional prayers to the Jensen family, who is dealing with the loss of their young son, Clay. Keep this family in your prayers this week as they go through this very difficult time.

UTI took us out.

I Almost Forgot the Words

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An absolutely great morning for running. Great sunrise over Bass Lake and 5 pax showed up for YHC’s first Q of a running only workout.  Thanks to Mookie for lending me the reins this week! Great running with Maybelline for a 4+ Downtown route during the EC.

EC: Maybelline and Fanny Pack

FNG’s: None.
Warm Up: Today is Flag Day so YHC naturally called for the first exercise to be the Pledge of Allegiance. During the proceedings, one pax commented, “ I almost forgot the words…”. Sometime YHC forgets that not everyone works in a school like me and recited the Pledge daily.  Windmills, Frankenstein’s, and Willy Mays Hayes. Then we were off.
The Workout: Through the ball fields, down the greenway, and around the lake and back for a multi terrain 5 plus miles with the pax primarily staying together. At one point, UTI asked YHC if we’d head through Sugg Farm on the way back. YHC was done running on mulch, so we remained on the greenway for the return trip. As it turns out, even though YHC isn’t a “runner”, I got the timing right on my first running Q as we got back to the flag from both EC and ME routes with 2-3 mins. To spare. Solid work men!
Mary: Some downward dog and runners pose to close out.
Announcements: Bass Lake mulch project. Sign up for a time slot on Slack.
T-Claps (Recognition): Maybelline getting back out in the gloom after a hiatus and for hitting both EC and ME.
Prayer: Those pax who’ve lost family (Pablo, Martini, Oboe). Our country and nation, many people struggling to survive and thrive when so much doesn’t make sense.  We need the Father’s peace more now than ever.

Honored to run with you HIM’s today!

Does a bear crawl in the Morning Wood(creek)?

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3 PAX came out to support my VQ at Woodcreek pop-up AO, “Morning Wood.” Thanks for the support, U.T.I. and Nemo!

Rain stopped just in time for a nice jog from the house over to the Woodcreek clubhouse. Showed up around 5:45 to scout the scenery – no PAX yet but U.T.I.’s car was in the parking lot and he’d already planted the flag and headed out for EC. U.T.I. returned a few minutes later and we scoped things out while we waited for additional PAX. Right as we approached our start time, it was looking like this might be a 2-man show, when out of the gloom comes Nemo. Quick little mosey into the parking lot and we fired things up.

EC: U.T.I

FNGs: None

Warm Up:

SSH, Sir Fazio Arm Circles (F/B), Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies

The Workout:

PAX took a mosey from the Woodcreek clubhouse down near the natural area on Lockley hill. PAX completed hill repeats as follows:

  • Long bear crawl from bottom to top of the hill
  • 10 star jumps
  • Run back to bottom of the hill
  • 10 squats on YHC count
  • PAX repeated this 3 times and took turns counting off cadence. Lunges were provided as an alternative uphill if a break was needed from bear crawling.
  • Karaokes up the hill, 10 merkins, Karaokes down the hill, 10 mountain climbers

Once we’d done our best to ensure we made a neighborhood Facebook post by doing all of these bear crawls on the sidewalk, we headed back up to the clubhouse for some work on the brick walls.

  • People’s chair – PAX counted off to 20 in round-robin order
  • Held People’s chair and completed 20 seal claps, 20 overhead claps
  • BTTW – each PAX counted off to 5 x2

PAX headed back over to the parking lot for some typewriter action on the curb followed by a series of Urkins, Derkins, and Dips.

Mary:

Low Slow Flutter, Box Cutters, Homer to Marge, Plank Holds, Pickle Pounders (Kosher Special), LBCs, Have a Nice Day

Announcements:

  • 3rd F opportunity this weekend – Playset build for my cousin Nikki and her kids is on for 8am start Saturday in Wendell. Have 3 HCs right now, others are welcome to join! We’ll keep social distancing in play as much as possible, wear gloves, etc. This is going to be perfect timing for these kids to get out and play with school out and spring right around the corner.
  • UTI mentioned that Dumbo has additional 3rd F opportunity at the food pantry this weekend. Reach out to Dumbo for more details.
  • Good mumblechatter around reaching out to our F3 brothers that we haven’t seen in a while, checking on everyone during these times where we’re all facing changes in daily routines, stressful times at work, limited interaction, etc.

T-Claps (Recognition): Thanks to U.T.I. and Nemo for coming out to support my VQ. It was an honor to lead!

Prayer: YHC took us out. Praying for strength and comfort to all affected by COVID-19, those who have lost jobs or had shifts/hours cut, etc.

Because You Showed Up…

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After a very exhausting week, YHC was looking forward to some miles this weekend. Earlier in the week, PAX received word of race cancellations, as well as a series of domino effects that will soon impact the current day to day in the weeks to come related to COVID-19. For YHC, Sundays are that time of reset and reflection. Certainly a lot to think about and how different the last few weeks have been from what we knew several weeks before that.  Toilet paper has somehow become the staple of choice across the country, while social distancing is now a ‘thing.’ All sporting events have been cancelled, schools are cancelled, business travel is becoming suspended, and now working from home has become the new norm in our daily lives.

The one thing YHC knows that does not change is Sunday’s at AGS. Today was one of the more memorable for YHC as it reminded me how important ‘showing up’ can be, not only from an accountability standpoint, but also the impact you can have on each other and not even know it. You probably have heard this a dozen or so times, but “Who is pushing who?” Today, whether they knew it or not, each PAX had a significant impact on one another in that light 52 degree drizzle.

The day before, Redenbacher had asked YHC if I was still running a half tomorrow even though the Tobacco Rd 1/2 was cancelled. We were both signed up several months back. When the race turned ‘virtual,’ my attitude turned from doing it to eventually getting to it.  Having done 8 mi with Deadbolt at U-Turn yesterday, it did not seem like a good idea considering I was at PT getting dry needled that previous Monday.

My response was maybe. I’ll pre-blast it as an option for an insomniac 7.1mi EC and see who shows. Farva also mentioned a 6mi Ruck starting at 5:30am and Dauber also wanted to Ruck, but didn’t want to start that early, so offered a 3mi at 6:00am. This would be the start time for those running the 6mi Main Event as well. With the crazy EC option on the table, now ‘my eventually getting to it,’ turned into a ‘will have to do it,’ if someone shows. Goes back to the “if you can’t Q it don’t do it” mentality. If someone showed, we’d have to run it. It’s that simple. That’s how YHC rolls and when its out there and someone shows, you do it because someone else is just as crazy as you are and you don’t let them down.

Out of some type of miracle, YHC rose from the fartsack ahead of his 4:05am alarm as if the Sky Q planned it that way. Exactly at 4am woke out of a dead sleep. Scrambling for my iPhone 3, I noticed the time and elected not to hit snooze, but rather put on my gear and head to the garage to lace up my Hokas. Flag packed in the backseat, I muttered something that rhymed with “Truck Me.” Rolled into Womble at exactly 4:30am, planted the flag and no cars to be found….4:35am hit which was the meeting time for the Insomnia EC. At that point, no cars and YHC was reserved to sleeping in Knight Rider until Farva arrived at 5:30 to tap on the driver’s side window to wake me up. As I went to look down at my phone one last time, lights started to appear in my rear view mirror from Stinson. He showed up…

“Sorry, I’m late Mookie,” says Redenbacher

“Yeah- so am I”…”I was hoping you wouldn’t show. This might be a terrible idea, but let’s do it.” I strapped on the headlamp and the light up vest. After a series of forgetful moments…did I lock the car, I don’t need my earbuds, it was starting to drizzle a bit.

Redenbacher says, “Hang on one second…sorry,” from his trunk. He’s ripping off some much sought after 2-ply, knowing that there could be some emergency gross weight adjustment later in the run. Honestly, have never experienced the need to drop a few sharks in the woods during a run…until this morning. We’ll get to that later. With that, Redenbacher and I went straight down Stinson and across the street to the neighborhood that abuts Holly Grove. As we were not running Tobacco, we figured we’d pay tribute to the flat route of ATT and the track was a perfect mix of flat concrete surrounded by trees. After about the 3rd lap, Redenbacher had to investigate a space behind the white shed, while putting his 2-ply to use. YHC continued around the track and was later rejoined with Redenbacher until we were at about 4 miles. Exited the track and then back out to Holly Springs Road and that is when I felt it.

Informed Redenbacher that we may need to stop at Lowe’s, but unfortunately was still too early and was not open. Picked up the pace and proceeded down Earp and then a left on Raleigh, back to Womble. Never knew how the extreme need to R4TJ could be until I reached Raleigh St. and had to tighten my gait for fear of letting a kit kat loose. Stopped the watch, took a quick pit stop and noticed we were about a little less than a mile short of the 7.1mi needed. At that point, it was 5:50am and PAX started rolling in. Bufford and Dauber, followed by Oboe, Vasoline, Nemo, and Slide Rule. Java’s car was already parked along with Farva’s so must have been on their Ruck.

Welcomed everybody and got going with the following workout.. As we were doing a quick lap around the lot, we see UTI coming in hot and made it just in time for the following exercises..

Warm Up: Lunge walks, Frankensteins, Imperial Walkers X10, Hillbillies X10, Daisy Pickers X10, Good Mornings X10, Prisoner Squats X10, with a squat hold as I explained the route.

The Workout: Dauber was the solo 3-mi rucker this morning and had a route picked out that would get him back to the lot in time for Mary. For the runners, we’d stick to pavement as YHC didn’t trust the footing at the lake with the early morning rain. We’d do a modified NH (the graphic on strava kinda looks like NH). Took PAX the long way left around the baseball fields of Womble and onto Grigsby. From Grigsby we would head up Raleigh Street to Jones Park and then on to Veterans, heading to the back side of Ting EC, around Artic Ridge and then back onto the greenway, proceeding straight up Skymont. As we ventured up Skymont through Rhamkhatte Village we’d make a right back onto Holly Springs Rd, then onto Raleigh back to the flag.

At the start of the run, YHC was just starting to settle in with Redenbacher not far behind. Really good group of PAX this morning, each with varying speeds which made some good pairings throughout the run. Big shout outs to all PAX, especially Nemo, Oboe, and Vasoline for continued pick ups of the six. Honestly, that was the only way I think Redenbacher and I finished the last few miles this morning. Also shout out to Buford who provided a nice even pace through Jones and Veterans. Legs were getting fatigued as we approached Skymont and keeping the light up vests within eye shot made all the difference.

Mary: Arrived about 13min late to Mary, but were greeted by PAX upon return. Dauber I think wanted to hand me a bottle of geritol, noting that i’m slowing down in my old age.

Announcements: Banana Seat and Pikachu ALS challenge. Check out slack
T-Claps (Recognition): All PAX getting out there today for ruck and running miles. Redenbacher for holding me accountable to get that 13.1 in this morning. PAX picking up the six as well as Dauber, UTI, and Slide Rule for making sure I did not miss out in conducting Name-O-Rama.

Prayer: All those affected by COVID-19. Continued health to PAX and families. Continued prayers for Crab Legs. Prayers for Forceps and his family. YHC took us out.

2nd F held at Sir Walter, where Redenbacher and YHC had to run to as we were about 1 mi short of the 13.1. After a series of loops in front of the library, DownTown Train, and Main Street we wrapped up what we set out to do this morning and were greeted by PAX and some quality mumblechatter. Skidmark even came out to join us.

A solid morning, Men! Thanks for the opportunity to lead.

Fast moving PVC

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Last session of speed racer before taper week and the Wilmington race. Guys have put in a ton of work past couple of months. We had 10 total PAX at today’s AO. A couple of newbies to SR as we all gasped for breath a lot today. The fence was jumped at some point during the workout by you know who to fertilize the trees. YHC explained the workout, passed out some PVC batons and we started. Here is the low down.

FNGs: Do Not Exist at Speed Racer but we did have a HC fartsack.

Warm Up: Skip jumps, high knees, butt kickers, hip openers

The Workout:
Relay Tag
400M WU
60 sec recovery
20 min partner relay
-both partners run the whole time. P1 runs race pace 30-60 secs faster w/baton on inside lane while P2 runs race pace 30-60 secs slower in outside lane. Once P1 catches and hands off baton, swap speeds. Should get in around 2.5 miles. Ended up being about 1000M fast runs trying to hand off the baton which was rather tough.
60 sec recovery
Partners run together
-1 mile (100M strides on the sides X8) cruise the turns. Thanks to Mr. Terrific we had 4 lights set up on the track to help us know where the straights started and ended.
400M CD

Mary: In the woods

Announcements: Mule, Wilmington race, Golf Tournament we are hosting

T-Claps (Recognition): All those in attendance today and in for past sessions

Prayer: Mr. Terrific’s dad and finding clarity for himself, Tennessee Families, COVID Virus

Awesome job today guys! Lots of speed out there on the track as well as sweat.

BS Out!

Merica, where Democracy rules

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FNGs: Not Today

YHC decided to leave it up to the PAX to vote on the route for the day. The only stipulation, was you had to HC for the vote to count.  The lackluster vote was tallied, and Little Dipper won 2 votes to 1….C’mon Guys, we had 15 and only got 3 HC votes! #bringbackthehc
Warm Up: Mosey to the middle of the road for SSH, IW, Frankenstein, High Knees and Karaoke
The Workout: 5 Mile loop out to Womble and back.
Mary: Stretching while we had announcements
Announcements: F3 The Mule is officially cancelled for Coronavirus. Rain or Shine doesn’t include Virus protection.  #jkMidgetwestillkindoflikeyou:)
T-Claps (Recognition): Coal Ash! This man was cruising this morning! Not to overshadow all the impressive work going on out there for Wilmington Race, but this guy has been under the radar, training for a 50K! Keep up the great work Coal Ash!
Prayer: Our legs for Crablegs!

March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

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March 10 / at Purple Cobra (Harris Teeter) QIC: POTS “No Sand Bag’n”

 EC:

187,Lipstick, Skidmark, UTI, Dawgpound, Emeril

PAX:

17

 FNGs:

None

 Warm Up:

Side Straddle Hops (SSH), Daisy Pickers, Imperial Walkers, 10 Burpees (OYO)

 The Workout: 

Mosey’d to the Goodwill parking lot.

A, PAX partner’d up.

Partner 1 (with sandbag)

  1. Curls for the girls (20 reps)
  2. Overhead press (20 reps)
  3. Good Mornings (20 reps)
  4. Side to Sid Lunge (20 reps)
  5. Step up’s on the curb (20 reps 10 each leg)
  6. Goblet Squats (20 reps)
  7. Single Leg dead lifts (20 reps 10 each leg)
  8. Overhead Triceps Extensions (20 reps)
  9. Lunges (20 reps 10 each leg)
  10. WW 2’s with sandbag (20 reps)

Partner 2

Run lap around Quick Lube Garage

  1. Mosey’d to back of Quick Lube Garage

1st round Partner 1 urkins. Partner 2 merkins.

2nd round Partner 1 dips. Partner 2 lbc’s.

3rd round Partner 1 durkins. Partner 2 boxcutters.

Mary:

The PAX took turns with several rounds of ab exercises to close out the Q.

Announcements: 

F3 Mule on 3/14

Wrightsville 3/21

Check slack for further announcements.

 Prayers:

My (POTS) wife (Kari), her 5 year CT scan was all clean.

Cupids grandfather is in hospice care

Bobby Dall’s mother recovering from heart bypass surgery.

Pikachu’s wife’s back issues.

Wallaby continues his recovery.

Unspoken, Military, and First Responders.