3 Amigos
FNGs:
Warm Up:
The Workout: We ran and it was fun
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Posts
Loops around Sunset Lake Commons
FNGs: Dr. Feelgood, Ponch
Warm Up: Side Straddle Hop, Imperial Walkers, Hillbillies, Good Mornings, Sir Fozio Arm Circles / Seal Claps / Overhead Claps
The Workout: The name of the game today was String-o-Pearls. Mosey, stop, exercise, continue. We took a trip around the Harris Teeter shopping area while following a pattern of upper / core / lower exercises (merkins, WWIIs, squats, etc). 20 reps each stop. We did also stop for People’s Chair (10 count down the line for a total of 140 count) and Balls-to-the-Wall (5 count for a total of 70). 1.5 miles completed along the way.
Mary: More WWIIs, Dying Cockroaches, Homer-to-Marge and Mountain Climbers. Finished up with some yoga. Ended a bit early to make time for the FNGs.
Announcements: Get on that meal train for Stubs! (see Slack for details)
T-Claps (Recognition): Dr. Feelgood and Ponch for coming out to their first F3 workout. Hope to see you guys again soon!
Prayer: Stubs and his family, Sand Crab’s friend (new baby)
Bakers Dozen for June Ultimate at Ting
5 June challengers did some EC to get max points to start the week of right (Cupid, LED, Sunshine, Fram and Breach)
A Baker’s dozen of running crazed warriors took the filed at Ting for the June challenge version of Ultimate
Cupid, LED, Fram, Wham-O, Roaming Knome, Gillette, Gump, Sunshine, UTI, Kubota, Yogurt, Cornholio, and Breach on the Q
Warm Up: 22 Counts of Side Straddle Hops, Frankensteins and some Good mornings to stretch those hamstrings.
The Workout: Ultimate, 3 merkins on the frisbee drop to start, then 3 Squats and a 10 count exercise for each score, we did some Side Straddle Hops, Merkins, Burpees, LBCs, Big Boy Situps, Hillbillies, Imperial walkers, and some Squats.
Mary: Learned a little more about Gump and found that his name has nothing to do with running
Announcements: 3 Alarm is doing better, we are going to take this week off but @Yogurt requested that we come back in force next week to bring his spirits up.
Prayer: Pray for us, a lot of shootings out there, we need to heal together as a country. Talk to your kids about an active shooter. They need to know what it is so they can be aware of the situation if it ever arises.
Sheepdog is looking GOOD!!!
FNGs: none
Warm Up:
First – a small fellowship tour of the new digs at Sheepdog.Ā I’ll need to come back with a different plan someday soon, they have some fancy new toys over here.
Daisy Pickers, Fazios, Franks, Good Mornings
The Workout:Ā BOMBS – We headed to the back of the old school instead.Ā Partnered up.Ā Timer was a runner around the small “track” while the partner busted our as many of each of the prescribed workouts as possible.Ā 50 Burpees, 100 Overhead presses, 150 Merkins, 200 Big Boy Situps, and 250 Squats (although Shredder and I were both worried about our legs for the Tri tomorrow so we only did 100)
Mary:Ā Fellowship Mozy back to homebase
Announcements:
Shredder to post about a town meeting for folks to attend concerning affordable housing – something we should all care about concerning the diversity of our town and the access for other perspectives to join our community.
Good luck and well wishes offered to all of our racers this weekend
July 5th celebration in HS – Town would like to have us there to support if possible.Ā Offered us a tent to post at as well if we like.
T-Claps (Recognition):Ā Farva for being a great Site Q
Prayer:
Prayers for continued healing over this country as division, mental illness, death, inflation, and many hardships continue.
Prayers for Hello Kitty
Toilet paper Team Tear
13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.
Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.
The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.
We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.
BS out!
AGS Motherās Day āI have no idea where we areā
I was pleased to see @Coal Ash when I jogged up. HCs @Cupid and @U.T.I and @Bird Flu were there. Nice!
Warm Up: No ECāers today, so at 6 am we took a quick jog around the parking lot and circled up. SSHās x25 to continue jumpstarting the heart rate. Breathed through some GMs. Stretching OYO to hit whatever spots you need to hit before a run. You know where those are. Finally, a shout out to @Vasoline with 25-30 Merkins, OYO.
The Workout: Knowing that AGS was founded on sunrises around Bass Lake, I try to honor that tradition when Iām Qāing (@Deadbolt @Mookie). Today was no exception. I explained the route: Across Womble, down Bass Lake Outfall Greenway, along this edge of lake, over to Salem Ridge, around the driving range, connect back to Stinson, on to Womble.
We took the fast route down the greenway. I knew we had no chance of a spectacular sunrise, only gloom, but weāre used to that, right? Maybe a little unexpected the first week of May though. Going down the greenway is super fast. Iāve always said, run fast where you can, and this is one of those places.
Along the way, we made connections. Cupid the flu vaccine plant employee caught with Bird Flu, the bird flu expert who is working to contain the bird flu itself. Coal Ash, UTI, and myself caught up with work and employment.
We dialed back the pace after reaching Bass Lake, because that early fast pace wasnāt paying off for all of us. We headed up Salem Ridge towards Linksland. Someone suggested that we do something in @Pikachuās yard, but we declined. I would love to work in some of the loops in SSL, but from Womble that would put us over 6 miles and thereās just not time. On the back half of the run, we caught up on mothers and Motherās Day plans.
We took Gable Ridge back towards Bass Lake Road. Over to Norwalk. āI have no idea where we are,ā declared @Coal Ash. Bam, we arrived at Bass Lake Road and the lights came on! From there, it was an easy jog on Stinson back to Womble. Perfect, 5.45 miles and 7 am. COT, photo op with YHC and @Coal Ash stylinā the same colors. I even turned my hat backwards.
Mary: None
Announcements andĀ T-Claps (Recognition): Appreciation to everyone who contributed the very successful 3-Alarm Root Beer Float Mile. @Bird Flu really led the way, buying root beer and ice cream early on. Then, posting the pre-blast. @Wild Turkey was solid too, as usual. He set up the root beer and awards table and mapped up and set up the root beer course as well. Thanks to all who posted. Plus, we had enough money from our collection to make a significant contribution to the iPad 3-Alarm received for his birthday.
UTI previewed the June challenge. Largely modeled off the 2021 May challenge, but with improvements. Not to be confused with previous āRuneā run challenges in June.
Prayer:Ā Remember your mother and be grateful. Strength to those who may not be having children. Keep all PAX healthy and strong.
The Taper
There was a vote yesterday between two routes YHC posted. BUT since I drew the voting maps I got to choose what we did despite Lipstick and UTI’s attempt a voter fraud.
FNGs: None but we need some
Warm Up: Count off. Red messed up the count and has to repeat K math.
The Workout: 5 miles on about the flattest course I could design.
Mary: We stretched, somewhat and counted off again.
Announcements: The sweet smell of trash has made it’s way to Fuquay so there will be a cleanup on Sunday after the ruck. It was promised to be the “most fun trash pickup ever.” See LED or Breach. Lawn Dart has made contact with a swim coach to prepare pax for upcoming tri’s. If you’re interested contact Lawn Dart. Let’s not waste this person’s time.
T-Claps (Recognition):
Prayer: YHC took us out.
Where did you say you got that dice from?
FNGs: none
Warm Up: SSH, Good Mornings, Wind Mills, Imperial Walkers, Fozio Arm Circles
The Workout: YHC got a workout dice a while back on a whim. Some PAX were unsure what kind of dice YHC brought (with some suggesting that it belonged in the bedroom and not a workout).
The workout was simple; run, roll the dice, do exercise, continue. We did merkins, lunges, LBCs, squat jumps, monkey humpers, mountain climbers, burpees and “In Air People’s Chair” (People’s Chair with no wall). Got about 1.5 miles in as well doing a loop around the high school.
Mary: Popcorn Mary followed up by some quick yoga.
Announcements: Donate blood (freed to bleed)!
T-Claps (Recognition): Sounds like a bunch of guys got out for EC this morning. Way to get after it in the cold cold gloom!
Prayer: PAX dealing with illness and injury.
R4TJ 1/19/22
14 PAX for one big circle and a few climbs.
Nice work men!
The Abyss is DARK (Abe Q 6 of 7)
FNGs: none
Warm Up: Jog around the soccer field. Circled up for SSH, Good Mornings,
The Workout: Mosied over to the Abyss. YHC has been following a similar routine of four exercises, run, repeat. Simple but effective.
Round 1 (repeat 3 times)
Merkins x10
Squats x10
Lunges x10
WWIIs x10
down the Abyss and back up
Round 2 (repeat 3 times)
Shoulder Taps x10
High Knees x10
Side Lunges x10
LBCs x10
down the Abyss and back up
Round 1 (repeat 2 times)
Wide Grip Merkins x10
Tempo Squat x10
Jumping Lunges x10
American Hammers x10
down the Abyss and back up
Mosied back to start for Mary.
Mary: LBCs x30, Homer-to-Marge with single leg variation, Pickle Pounders, wrapped up with some quick yoga.
Announcements: Jan 17th day of service, sign up to Q!
T-Claps (Recognition): Full House and Miget for getting back out after recovering.
Prayer: PAX recovering from sickness and injury, Sprinkler’s family, mental health this time of year