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The Longest Balls……To the Wall

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Pax of 17 came out in the gloom at PC. Good job men.

Warm Up: Jogged over to near Planet Fitness on Lassiter Road.  A treasure chest of stolen retaining wall bricks from Target were in an SUV. Circled up for Sir Fozio Arm Circles, Imperial Walkers ( I did hillbillies), Good Mornings, and some hamstring stretches.

The Workout:

Pax paired up with one doing exercises  at bottom of Lassiter Rd while the other ran up the hill to intersection at Sunset Lake road.

Exercises to include 100 Merkins, 100 Curls For the Girls, 100 Squats, and 100 Overhead Presses. Variation of plank hold to wait for the 6.

This was repeated with 50 Merkins, 50 Curls for the Girls, 50 Squats, and 50 Overhead Presses. Variation of plank hold to wait for the 6.

Pax jogged over to behind the cleaners to hold Balls to the Wall for each Pax to perform a slow or fast 10 count.

This was repeated with Peoples Chair 10 count down the line.

Jogged over to starting area for some Mary.

Mary: 30 count low slow flutter, 30 count of pickle pounders, 30 count of superman, 30 count of alternating superman.

Announcements: Thursday Q school 6:30-7:30 Womble. Work day for Crab legs this Sunday 2-5pm. Tube socks is playing in a hockey tourney to raise money for RPD officer shot.  Smile more complain less 5K 5/11/19 9:00 am at Harris Lake.

Prayer:Crab leads, Shredder, and unspoken prays.

Hills for Four

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Warm Up: Various Stretching to get us loose
The Workout: PAX was on the lookout for Forceps, but with time slowing moving, it was clear our friend was not coming.  H1N1, UTI and YHC took off on feet, and Messi led us by bike.  We used a route out of the old Dawg’s playbook, and headed out Stinson to Bass Lake.  We quickly moved down Bass Lake to Holly Springs Rd and took our left on Linksland for some fun on the hills.  PAX was energetic and ready for Crossway.  We hustled up and down the hills, with a quick pit stop for YHC about half way. PAX made there way to the Crossway exit and headed back down Main St. and back to Womble.  5.5-6 Miles in all.

Announcements: Sprint Tri: Looking to start some work in the pool, check the slack channel
Prayer: H1N1 travelling to Liverpool for work. YHC MIL had mixed results from the surgery.  Please keep her in your prayers, as she will find out March 25 if she will require additional treatment beyond the surgery for her cancer.

The Ferns Aren’t Up Either

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EC kicked off at 5:15 with Piakchu and Skidmark going out on a little tour de’ Holly Springs. Not much happening in the Springs early but we did discover a missing sidewalk along Holly Springs Road. After a quick 4 miles we circled back to pick up the lads at Starbucks.

The goal today was to do some scouting for another route for U-Turn, something to change it up, add a little spice if you will. Maybelline, Warbucks, UTI, Sliderule, Pikachu, and Skidmark set off one direction while the other 10 Pax took to the standard 5 mile loop. I’m sure there was quite the conversation amongst those Pax.

The six of us set off Indian Run style. This lasted approximately .01 miles before we made a wrong turn  leaving starbucks and circled the bank. The security footage by the ATM will make for a good BB photo I’m sure. After regaining our bearings we set-off. At the bottom the hill played a quick game of right-left-center and we were off.

I think we have a new U-Turn 5 mile loop that involves no crossing of 55. Highlights from the run include how Skidmark has the worst ideas. Indian run = fail. And apparently doing a Steeple Chase is a bad idea but a Rugged Maniac is a good idea.

As we closed out the route we made a trip past both Orange Theory and O2 fitness. No balls to the wall at O2 since no one was there. We thought the ferns had talked everyone’s ears off but the sign on the door indicated that O2 does not open until 0800 on Saturday. Guess Lisa and the ferns need their beauty sleep.

Warm Up: Good mornings, high knees, butt kickers, SSH, IW
The Workout: 5 mile loop for some.

Scout run: Left below Dicks. Left at the next traffic light. Stay straight until Ivy Arbor Way. Turn left onto Ivy Arbor Way. Follow Ivy Arbor into 12 Oaks. Run about 1/2 mile turn left and then a quick right. Do a little jig right there. Follow until the end of the road and make a left. Run up the hill to the traffic circle and make a left on Green Oaks. We ran Green Oaks to Thomas Mill and then the group split. Some ran up Thomas Mill and some ran all the way Irving by the Credit Union. Met back up to compare distances at Thomas Mill and Irving. Ran down past Starbucks to O2 and turned around. Ended up with 6 miles. The new projected route will be good route with sidewalks the whole way and light traffic. No crossing 55. Will need maybe 1 more scout run laster this week or next saturday.

Mary: She wasn’t at 02 either
Announcements: Next saturday yard work at Crablegs. More details this week. Crablegs putting together a team for ALS walk. More details to follow.
Prayer: Crablegs, Shredder, Runners tomorrow at Tobacco Road 1/2  and full

Disney’s very own has the Q

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Did you know that Dumbo was Walt Disney’s favorite movie he made?  Seems like a fitting place for YHC’s virgin Q.  Thanks for the opportunity to lead you 31 Pax.

EC: Aquaman, Bulls Eye, Dahmer, Dawgpound, Maybelline, Nemo, Pikachu, ShamWow!, Warbucks

Warm Up: Quick mosey through the half pipe and back to the parking lot.  PAX circled up for the following: 24 SSH IC, 12 Good Mornings IC, 10 Fozio Arm Circles IC (forwards and backwards), Michael Phelps OYO, 10 Burpees OYO

The Workout: Mosey over to the big parking lot at the high school for 4 Corners with an accountability partner.  Pax did the following at each corner: 5 burpees, 10 plank jacks & 20 WWII.  Round 1 we moved between corners jogging on the long side and sprinting on the ‘short’ side.  For round 2 we replaced the 20 WWII with Al Gore for a 20 count.

Having finished round 2 it was time for a change of scenery so we moseyed back to the soccer fields.  With your accountability partner, one PAX runs to the middle of the soccer field while the other does balls to the wall on the fence.  We did two rounds of this.

Mary: PAX did 15 diamond merkins while YHC retrieved his phone for COT.  We then did the following: 20 Low Slow Flutter, 20 Homer to Marge, 20 Pickle Pounder, 10 Homer to Marge, 10 Pickle Pounders and Have A Nice Day!

Announcements: Check Slack/Facebook.  F3 Dad’s Camp registration opens soon.

Prayer: Moby’s father, Double D and his family.

YHC finished the morning with a few words about Lent.  During this time in the church year we are striving to either remove the things that keep us from being close to God OR to take on new things that would bring us closer to God.  That corresponds with this week QSource topic (The Jester) as well.  We all have things that keep us from being as close to God as we could be.  I challenge all of us to spend some time thinking about what they are for you and committing to work on them.  YHC took us out.

Thanks again for the opportunity to lead you men.  I will do better next time!

R4TJ – Hair of the Dog

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*Image does not indicate a book endorsement.  Never read it but the cover works.

Warm Up: High Knees, Butt Kickers, “togetherness” jog up Sportsmanship way.

The Workout: Following the great Wrightsville race of 2019 there was mumblechatter about soreness and a desire to continue resting.  R4TJ arrived as it always does an a gloomy Wednesday morning and it managed to headlock a few PAX that were on the fence about getting back on their legs.  What better for those weary heads and legs than a good old-fashioned run.  Hair of the Dog… Am I right!?  We returned to the Little Dipper for a 5 mile jaunt with varying goals/paces to suit.  Due to the upcoming Tobacco Road Half and some time constraints some chose to modify, repeating something similar to the last week’s episode of R4TJ (see: https://f3southwake.com/2019/03/06/r4tj-stay-right-4-wrightsville/)  We picked up a Bernie on the way as we passed Town Hall… Surprise!!!

Mary: Um…  was she on the run with us?  Oops…

Announcements:

A Call for Speedwork:  SlideRule is looking to start training for a fast 10k and would like to find/explore opportunities for more speed work.  Yogurt shared that he has been running the ramps on repeats following Paradise City and R4TJ.  R4TJ is also open to guest Qs and/or ideas on how we might incorporate more speedwork.

Triathlon:  If you havent caught it there is a slack channel dedicated to Triathlons.  We discussed the target Sprint Tri at Harris Lake June 1 and the possibility of some non-AO/direct F3 opportunities to do some training in the pool, on the bike, and on the run (speedwork included).  Join Up!  See you in the gloom, pool, and maybe even in the daylight.

Prayer:  Prayers for Shredder, prayers for Bernie as he tackles his Full this weekend, prayers out to the rest of the Tobacco Road Marathoners as well.

As Seen on TV

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13 PAX came out for an “As Seen on TV beatdown”. There were no Slap Chops, Snuggies, or Shake Weights, just ShamWow and YHC leading the PAX. 4 PAX for EC and Full House’s 2.0 (FNG) joined us for the Main Event. Welcome Halfway House!

EC: ShamWow!, Dahmer, Maybelline, Warbucks

Warm Up:
High knees across parking lot, butt kickers coming back.
SSH x50 IC
Daisy Pickers x10 IC
Hillbillies x15 IC
Mountain Climbers x15 IC
Downward Dog
Right of Left/Left over Right

The Workout:
A quick safety disclaimer and we mosey’d down the street to Sunrise. Plank hold and SSH x25 IC for the 6.

Partner up. Start in middle of lot for 11’s. Pattycake merkins in middle. Partners run to opposite ends of lot for burpees. YHC had more planned, but called an audible to get PAX back for Mary. Mosey back to start with 1 stop along the way for tempo dips x25 IC.

Mary:
Down dog holding for the 6
Shoulder Taps x10 IC
Homer to Marge x15, x5R, x5L
Freddie Mercury x25 IC
WWII’s x20 IC
Have a nice day

Announcements:
See social media.

Prayer:
Quick recovery for Shredder. Passing of Atlantic Beach Fire Chief Adam Synder. Puddles mentioned F3 Carterico may do a CSAUP in his memory.

R4TJ – Staying Right 4 Wrightsville, Through Science!

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Warm Up: It was a cold morning out at R4TJ and the landfill was emitting a decent level of funk.  We started by moving our legs for 1 mile at jogging pace as a group (2x around the Ting loop)

The Workout: We sped up for 3 miles at race pace going out and back from Ting to Town Hall.  Good mumblechatter this morning about our goals for the race and some thoughts/tips on having a good race.  DawgPound shared a learning he had around keeping your heart rate down by bringing your arms down below your heart as much as possible during the run.  Flanigan and I chatted a bit about the BRR 9 man logistics, it was great to see him out at his first R4TJ.

Mary: On return to Ting, slow back to jogging pace and turn for the 6.  Once we were all back together and safely within the Ting parking lot, we stuck together for another lap around the Ting loop at that jogging pace.  As determined by science, this was a good run that kept us warm and moving as we head into Wrightsville.  It definitely reminded YHC how easy it is to get carried away when you have a goal pace, I ran faster than I should have…  OK in a training run but it could mess me up on race day.

Announcements:

Wrightsville!

Prayer:

  • Continued prayers for the Courtine family.
    • The family has asked that donations be made here in their son’s honor https://donatenow.networkforgood.org/1443146
  • Prayers for Lipstick’s mother-in-law and their whole family as she goes in for surgery this week.
  • For all of our runners this weekend.  That they stay injury-free and stay safe as the celebrate post race.

To Poop or not to Poop

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Warm Up: Monkey Humpers x10 and various stretching
The Workout: We missed Mookie the novelist out there this morning.  I will do my best to summarize the morning in Mookie’s best literature.

Standard AGS Loop 6 miles-  The morning started off with a discussion on whether or not it was warm enough for no sweatshirt, gloves and hat, but the cool wind in our hair had us choose to layer. YHC and Nemo discussed their urge for secondary evacuation and where we may find a landing, given the Womble facilities were still locked up. (More to come)   We took off on feet + Forceps on cruise control for Bass Lake.  We enjoyed a nice pace this morning and didn’t push ourselves.  As we entered Bass Lake it was pretty quick that we realized we would not see a beautiful sunrise this cloudy morning.  We trecked around the lake dodging mud puddles and made our way up the hill to the back lot. At this point YHC decided to try the back lot facilities for a landing spot but soon realized they were locked as well.  YHC headed into the woods to only realize there was a camera at the back of the parking lot and was hoping it didn’t have features of sound and 360 degree angles.  Nemo and Forceps soon passed by and YHC finished up evacuation and took off to catch backup.  Upon catching backup, there was a Yogurt and crack sniffer spotting about halfway around the Bass Lake Loop.  UTI and Lipstick enjoyed some Yogurt and crack sniffer time on the trail and back to womble.  Yogurt said his goodbyes at the back of the ball fields and the rest of the crew headed back to the lot for COT.

I think we all know Nemo won the battle and YHC headed home in shame, with hopes that the brown on the back of his legs was indeed mud.

Announcements: Nemo shared his involvement with fellowship brewery.  Chat with him or Gump, pretty cool stuff they have going on.
Prayer: Pax stay safe this week and be smart before Wrightsville

Little Squirts

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8:40 on a cool, wet Saturday morning and Bluehen, Hard Hat, Speed Racer, Emeril, Potter, Q-Bert walked throughout Womble planning the first of many monthly 2.0 workouts.  Pucks, ropes, hoola-hoops and flags were spread throughout the park.  Around 8:50 the PAX and their 2.0’s started to trickle in.   Quite a few 2.0’s had already been to some workouts and had names but there was a big group of FNG 2.0’s in the mix.  A great first turn-out.

 

Warm Up:  Quick jog around the tennis courts.  Time to get the 2.0’s riled up.  First exercise Fortnite’s Hype kicked off by Bluehen.  Second exercise Floss led by Q-Bert.  Into evolution of Kid:  Planks, Monkey Humpers, Squats, Duck Walk, Butt Kicks, High Knees, Jumping Jacks

The Workout:

Jog down to back parking lot. Emeril pointed the 2.0’s onto one of 2 sides of the parking lot.   Bin full of hockey pucks in between the groups.  1 2.0 per team ran to the pin and retrieved a hockey puck and returned and dropped it into the hoola hoop circle.  While the kids raced to grab a puck the PAX did push-ups and squats.  Emeril brought more pucks than he thought so at one point 2.0’s were asked to grab 2 and then 3 pucks at a time.   Yellow card was ready to move on to a new exercise so him and a couple other 2.0’s grabbed the bin and brought it back to their side.  Automatic disqualification for his team and 10 SSH as punishment.

Next up bear crawl capture the flag

PAX put in their flags and bear crawled up the parking lot while the 2.0’s ran around capturing their flags and taking them back to the hoola hoop circle.  2.0’s quickly won.  10 burpees to the PAX as punishment.
2.0’s were up next as they put the flags on and did a duck walk while the dad’s did a 1 legged hop to try to catch them.  2.0’s won so 10 burpees to the PAX as punishment.

3 sets of indian runs back to the tennis courts area for 2.0’s vs PAX in Tug a War.  Matches started with multiple 2.0’s on one end and Flanigan on the other.  2.0’s won.  5 Merkins for the PAX.  Second match pitted Moby, Beater and Bubba vs teh 2.0’s.  2.0’s won. 5 Merkins for the PAX.  Third match pitted 6-7 PAX vs the 2.0’s.  2.0’s won again.  Everyone does 5 Merkins

Mary:

LBC’s,  Boat Canoe’s
Announcements:

See Slack channel for announcements
Prayer:

Dovetail took us out

Embrace the Suck @ Crazy Ivan

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Warm Up:  A dozen PAX embraced the suck this morning in the wet parking lot of Womble in 44 degrees.  Luckily the rain had stopped and the forecast had changed from a 40% to only a 10% chance for showers. PAX were not deterred and showed up strong, tw0 PAX coming out in search of a Fritter.  No new FNGs.  Your QIC started promptly at 530 am with a jog around the tennis courts.  In the distance, we saw our FIA counterparts and a PAX suggested we ought to join them.  Dauber led the PAX up the ramp to the shelter to greet them only to scare them away as they immediately had quick feet and began their run.  With a sad heart, Skidmark suggested Dauber must have been a true lady’s man in high school.  I believe UTI quickly stopped the psychological analysis and increased the pace back to the parking lot leaving Dauber to reminisce about the good ol’ days.  Squat hold for the six.  Circled up for the following exercises:  25 SSH (lots of geese noises coming from Q); 10 vegetation grabbers, 10 Sir Fazio Arm circles (F&B); 10 Good am; L&R Static Arm Stretches.

The Workout:  Lined up and then circled up with kettlebell in hand and began multiple exercises with little rest in between sets/exercises.  The following k-bell exercises were executed in cadence or reps:  25 swings; 15 curls; +10 rut-ros; 10 goblet squats; 10 figure 8s; 10 bus drivers; 10 overhead squats; 10 law mowers (L&R); 10 triceps curls.  PAX grabbed k-bells and found a single parking lot stripe for build-a-bears with a man-o-maker addition.  One extra k-bell was added to make exercise work.  PAX set k-bell down near curb stops and walked back to the start of the right white line.  PAX bear crawled to their K-Bell, performed one merkin with k-bell, side-crawled to the left k-bell for an additional Merlin and back bear crawl to the top left side white line; RINSE & REPEAT.  On next bear crawl, PAX added a k-bell side lift after merkin.  RINSE & REPEAT. On the final bear crawl, PAX added a burpee after merkin, k-bell side lift.  Ten more kettle bell side lifts with feet elevated on curb (5R, 5L) we’re executed.  After a 10 count and some extra clothing removed, PAX were warmed up for additional kettlebell exercises.  These included: 10 goblet Squats; 10 bicep curls, 10 bus drivers, 10 tricep curls, 10 rut-rows, 10 figure 8s, all done in succession without k-bell touching the ground.  After a ten count, PAX performed five man-o-makers OYO.  PAX John Cusack back to the cars.

Mary:  PAX embraced the suck with core exercises on their six, side and chest.  Dauber called out 10 count cadences of the following exercises:  Low slow flutters,  followed by Box-cutters, Homer-to Marge, Left side leg lifts, Superman, Right side leg lifts and back on the six for 25 LBCs (more geese noises coming from PAX) and Capital Alphabet with 26 letters (not 28….Rocky Mt. Public education?).  Some yoga stretches (DDawg, Pigeon) thrown in for good measure.  Five merkins with last merkin hovering just above the ground for a fast 10 count.  Time up.

Announcements:  BRR, WB, 2.0 workout at 9 am tomorrow at Womble; U-Turn and Ground Pounder too.  Congratulations to the two newest members of the Fritter Foundation:  187 and UTI.  Special shout out to UTI who embraced the suck with Breathtaker -well done brother.  Stay hydrated this week; nothing new on race day.

Prayer:  Friend of LED – their family lost their 9 year boy due to illness; Warbuck’s wife surgery; Moby’s Dad, injuries/sick F3 brothers and their families; UNSPOKEN; prayers for injury-free week prior to our big events coming up.  Other prayer requests I had forgotten. (apologies)

A true honor leading you men.  Thank you for the opportunity.  -Dauber

(EC:  187, Skidmark, UTI)