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If you don’t read any backblast, I would read this one for sure.

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Do what you want……..  YHC is not a marketer and prefers not to preblast. (unlike our friends at TBD…I hope you got your moneys worth over there this morning, they need some revenue to pay for all the marketing expense)  You all know where to find me on Wednesday’s and if you don’t, check the South Wake site for AO time and place.  EC was on for 0500, YHC arrived at 0501 to pass by a good group of ECers making there way to Bridgewater.  The pace was steady and YHC was almost caught up when _____ well you know what happened.  EC group made it back to Ting to greet Nemo who was ready for some running.
Warm Up:  Consisted of half the ECers still out and about doing there thing and the remaining group sharing there thoughts on what route to take.  YHC had enough and declared the AO as “Do what you want and be back here at 0615”.  YHC did tell the group the planned route and kicked off some warm-ups.  SSH x12 Good Mornings x6 Stationary Butt Kickers x8 Frankensteins x7 and Phelps
The Workout: Leave Ting and head into Bridgewater. Take the right that leads you to the greenway to sunset ridge and follow the sleepy hollow path.  Turn left on Crossway and do and out and back.  Come back through sleepy hollow greenway and back to Ting.  Various distances were accomplished this morning 5-10 miles
Mary: She is still waiting
Announcements: R4TJ will no longer be a people pleaser.  When YHC has the Q don’t expect a preblast or giving in to PAX request on route options (I do except bribes). I will commit to posting the route the night before on the R4TJ Slack page.  We will be doing what I want to do from now on and you can either like it or leave it!
T-Claps (Recognition): Redenbacher! This guy is killing it. He has been committed to the run and is showing some great GAINS!
Prayer: Crablegs and his ALS Summer Tour

Have a great day! Lipstick

 

PS: This is all fun and games.  Take it with a grain of salt.

Rise of the Dodo Bird

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20 Pax showed up for a beatdown by YHC after a week of being downrange. It was good to be back in the gloom with these HIMs and this morning was no different. A strong crowd for EC on a hot and muggy morning, the definition of gloom. Breathtaker made an appearance after the reassurance that running was not the focus of the morning. There were chafed nipples, a malfunctioning light vest, and a Skidmark. As 0530 hit, with no FNGs and 1 self proclaimed Kotter, we were off

ECEC: Warbucks, Skidmark, Redenbacher, UTI
EC: Warbucks, Skidmark, Redenbacher, UTI, Axe, 187, Plex, Dahmer
Skins: Skidmark, UTI, Warbucks

Warm Up:
SSH x30 IC
imperial walker – 10 IC
hillbilly 10 IC
squat 10 IC
sir fazio arm circles 10/10 IC
moroccan night clubs 10 IC
seal claps 10 IC
overhead claps 20 IC

The Workout:
Everybody was warm, so we moseyed to the Path to nowhere for:
People’s chair – 5 count by pax. This took a really long time, resulting in mumble chatter about partner leg massages and 187’s strong legs from carrying so much weight around.
Ascending testicles – 1 round
mosey to better wall for round 2

Mosey To loading dock grab 2 rocks
Curls were done while the 6 arrived

Circled up for 2 rounds of:
Overhead press
Triceps extensions
Dodo bird – 187 gave history of the dodo bird
Curls for the girls

This circuit was going pretty smooth, but got way off track when 187 gave Pax a history of the dodo bird. Apparently they are extinct, can’t fly, and ate rocks to digest berries. Pax stopped counting, so many dodo birds where done until we got to a 15 count. This mumble chatter approached Carpex status.

With tired arms, we moseyed to guard rail for 2 rounds of:
Dips
Derkins
Underdogs

Mosey back toward start, stopping at far end of lot. Pax grumbled when YHC told them to partner up based on leg weight. We
Wheelbarrowed back to start with burpees when switch, increasing each time.

Mary:
With Mary awaiting, we moseyed back to the flag where Dahmer led the following while I retrieved my phone:
LBC
LSF
Freddy Mercury
PicklePounder
Homer to Marge

Announcements:
See social networks.
1776 convergence on 7/4
Umstead trail run

T-Claps (Recognition):
Redenbacher with lots of good work lately. Keep it up and you’ll get that sub-2 half in November.

Particle board on his ability to avoid Qing a workout. Hope to see you leading one soon.

Prayer:
Crablegs on his journey to all MLB parks making memories and spreading awareness for ALS.
Follow him here: http://challengelarry.org
Unspoken and injured PAX.

Kryptonite Southwake/Carpex Convergence

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EC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub

Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3.  We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe.   7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom.  Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown.    3.7 Miles covered and 300′ of elevation gain!

Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer

Was a pleasure leading and enjoyed the fellowship

Lipstick

 

U-Turn

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13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!! 

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Tiger Blood (Chewbacca)

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Pax of (11) for a  Chewbacca style workout at Tiger Blood

UTI, Warbucks, 187, Pikachu, Snap, Yogurt, Axe, Da Business, Lipstick, Skidmark and Breach on the Q

Warm Up: On the move to the front of the school for 22 counts of Imperial Walkers, SSH, Frankensteins, Prisoner Squats, and Daisey Pickers

The Workout: 5 Rounds of Chewbacca style (30 secs on 10 rest between exercises) 10 cycles for each round, Mosey to a different spot around the school between rounds

Round 1 Burpees and Squats

Round 2 LBC’s and Merkins

Round 3 Jump Lunges and Frankensteins

Round 4 Low Slow Fludder and Mountain Climbers

Round 5 Side Straddle Hops and Star Jumps

Announcements:

Prayer:

Appetite for Destruction Track 1

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Welcome to the first fitness test.  The results are being kept in Southwake Challenge Spreadsheet.

FNGs: Wallaby
Warm Up:

Circled up for the following:
Side Straddle Hops
Fazio Arm Circles
Good Mornings
Daisy Pickers
Lap around the test lap

The Workout:

Results

The workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points.

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians.  We left the basketball court and made a left.  Then down past the cars and made a right.  Ran past one aisle then the next aisle turned right up past the median then right and ran back to the basketball court.

Mary: No Time
Announcements:

New AO Wednesday Aquaman and Doc are Qs

T-Claps (Recognition):

All for completing the first Fitness Test

Prayer:

Unspoken
Pax Parents going through health issues
Shredder

After the Rain..11 PAX get stronger with Rucking Miles and Hill Work

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Heading into this morning, it was really a toss up. The heavy rain from the night before was likely to alter our plans for a run this morning, but the Sky Q had our best interest in mind by holding the rain off and sending down some extra humidity to dry the roads prior to 6am. Clown car in Knight Rider was full this morning, complete with a shovel flag, a sack carrying Midget, and a Deadbolt. Arrived to Womble with a fleet of cars already parked. Wait a minute…. “Abe?” A newcomer to AGS, looking for some honest miles. This guy is showing up and making a statement, first breathtaker and now posting on Sundays. Then followed by Draper, the big Red Truck toting Skidmark and Bullseye, then followed by Full House, and Wood Creek’s finest- UTI and Lipstick. Oh and don’t forget Redenbacher, picking up a 1/2 mile EC before the Main Event.

A solid 11 at 6 o’clock start- 3 Ruckers (Skidmark, M4L, and Bulls Eye with 8 Runners). Started Warm Ups that went a little like this.

Warm Up: Light jog to the back lot with carioca L\R, R\L to the start. Continued to the other side of the lot with Butt Kickers and circled up for Hillbillies X10, CP’s X10, Fazio Arms 10 F\10 Back. Frankensteins back to the start with alternating toe walks\heel walks and circled up for air squats X10. Ruckers proceeded to their route and headed to Main St, while the running PAX proceeded to mosey with YHC. Stopped at the first picnic shelter and circled up for some GM’s X10. Quickly lined up in tight formation for a solid Indian run to the Ivan Lot. Circled up in the back lot while YHC explained this morning’s route. At this point it was starting to mist a bit, which provided a good cut in the humidity. Fortunately for us, the Sky Q waited until after our run was over to let the rain fall and provided some gentle breezes throughout the run.

The Workout: The menu today called for Hills. With BRR just a few short weeks away, we put some elevation in the plan for this morning. PAX would proceed down and up Stinson where they would be taking a left onto Bass Lake Road. Follow this to the stop light at Holly Springs Rd. and proceed to Rhamkatte Village merging left into the development and onto Jones Hill Road with a slight shift down Old Ride Road to the end of the development with a U-Turn around back onto Holly Springs Road, proceeding left to Homegrown, right on Linksland, right on Salem Ridge, Right onto Bass Lake (up the BDH-Big Damn Hill), and back onto Stinson for the final push back up to Womble.

Strong pushes from start to finish by all PAX. A big shout out to Lipstick and UTI for picking up the six throughout the run and for pushing YHC up Bass Lake and the final Stinson push. By the 5th and 6th mile of this route, YHC is usually pacing at 10min, but this morning, lots of inspiration drawn by all PAX to help me find a new gear and a steady climb up Bass Lake with an 8:36 in the final 1 mile. #ironsharpensiron.

Rejoined the Rucking PAX at the Womble lot for stretches and COT just as the rain started to open up.

Mary: Stretches OYO
Announcements: Fitness Test tomorrow at PC, Moving help at Midget’s this afternoon. Skidmark carrying Breathtaker this week and will be calling on PAX to wear an eye patch during workouts this week in support of A Cure in Sight (this months charity).

T-Claps (Recognition): Abe for his AGS debut and putting in some solid work this morning. All PAX for conquering the hills and those rucking with weight strapped to their backs. Speaking of backs, I’m not sure if anyone saw the light banter from the pre-blast last evening, but I am suddenly intrigued by this BRR “see my back ” exchange between M4L and Pikachu last night. Looking forward to seeing how the training unfolds in the week to come….

Prayer: YHC reminded PAX about goals. Shared that part of attaining your goals and achieving what you set out to do is knowing what you have to give up in order to achieve them. That can sometimes mean doing the things that you don’t like to do (ie: hills, burpees, getting up on Sunday) in order to ensure optimal performance on race day or any goal you set in front of you. Challenged PAX to find 3 things (fitness-wise or personal\work related) that they like least and do these first each day this week.

Deadbolt took us out.

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

R4TJ BB

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EC: Pre-EC included 2.5 miles performed by YHC, Post-EC involved Yogurt’s patented 8-min abs Ting hill repeats which he performed solo.

FNGs: uh uh… nope…

Warm Up:  Frankensteins, Daisy Pickers, Butt Kickers, and High Knees

The Workout:  Synchronize watches… and… GO!  PAX of 13 charged towards their hill laden destiny on the BROKED course.  We liked it so much last week, we just had to do it again.  These 13 brave HIM decided to make their legs hurt on purpose in the name of getting stronger- they got 4.9 miles for their efforts today.  The call out to the BRR crew yielded Sir DawgPound, Aquaman, ShamWow!, Blue Hen, Dumbo, and YHC

Mary: had a little lamb… little lamb… little lamb…

Announcements:

  • New AO that hasn’t been named will commence next Wednesday at Womble.  Check Slack and see Aquaman/Doc
    • Please note their is a superior alternative AO to this TBD AO and the Trot…  please see R4TJ 😀
  • Ultimate Frisbee at Tiger Blood this week.
  • YHC has your Q at Dad’s workout this weekend.  I hope you enjoy Kickball… specially modified kickball of course 😉
    • Anyone running an obstacle course or missing the Dads workout should still shoot for 2nd F at Dunkin’ if the time lines up.
  • Paradise City will be hosting a quarterly fitness test (stolen from Carpex) – see DawgPound for details and to make sure you show up for the right day if you are interested in tracking your progress moving forward.
  • An informal running option will commence in 12 Oaks on Fridays at 5am – Bring on them hills!!!

T-Claps (Recognition):  Great work out there this morning guys.  Crossway is no joke and the humidity doesn’t make it any easier.

Prayer: ShamWow! took us out.  Way to lead!

#Paradise City

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EC: Aquaman, Lipstick, Snausage, UTI EC EC, Wiggley

FNGs: Welcome Baby Daddy and Snausage

Warm Up: Started with one lap around while stoping at 2 of the 4 corners for exercises. SSH’s, Daisy Pickers and Good Mornings are what got us all going.
The Workout: Split up into 2 groups for Indian Runs, faster group picking up the 6 at the end. Stopping at each corner for 5 fast pace SSH’s IC, right into 10 Merkins (5 reg, 5 diamond), 15 LBC’s IC and finishing off with 20 Squats. This was done at every corner until Mary called us in for dessert.

Mary: Chill Cut while the 16 of us gave a 10 count. Flip over for a 20ct IC of Box cutters into Boat Canoes that may have lasted longer than I really wanted them to, (Feeling those aaaaannd I hope you are too!). Into Protractors until YHC didn’t want anymore…..Have a Nice Day!

Announcements:FB, Slack
T-Claps (Recognition):All who raced this last weekend.
Prayer:YHC took us out!