FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog. Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.
YHC started the pre-blast talking up the route on Crossway but I had to modify my route and cut through the greenway. Cowboy decided to join me and it was great catching up with him along the way.
EC: Aquaman, Bernie, Boy George, Coal Ash, Cupid, Dawgpound, Emeril, Pablo, Redenbacher, Skidmark
FNGs: Not today
Warm Up: Say Whaa
The Workout: Reverse Turkey Leg was the route
Mary: MIA
Announcements: Rune, check Slack and Facebook
T-Claps (Recognition):
Prayer: Pablo, Particle Board, Rainmaker for the loss of their mother. Cupid for the recent loss of his Gran Dad. Unspoken.
YHC took us out. Always an honor to lead
YHC had pre-blasted the possibility of a field trip plus with RUNE going on, I knew this would play well into the pax need for miles as well. YHC ran into Emeril and Vasoline during EC and they made an audible to go ahead and head over to Cletus. Emeril said he needed only 1.6 miles during the workout and he would stop there. Thank God his watch died out, otherwise Emeril would still be standing in the middle of Grigsby Ave. but YHC recorded 2.07 miles for the workout. Mission accomplished! We even had an FNG along for the ride. Welcome FNG Elton!
FNG’s: Welcome Elton! Respect.
Warm Up: SSH x 30, Good Mornings and Frankenstein’s.
The Workout: It was all about the mosey field trip today. We stopped along the way down to the Bass Lake trail several times. Stop 1: 5 burpees, 10 merkins, 20 squats. Stop 2: Repeato but add also Sir Fazio Arm Circles (F/R). Stop 3: Half the group does People’s Chair on the dugout while other half does 20 Mountain Climbers in cadence. Switch. Stop 4: 5 burpees, 10 merkins, 20 squats. Continue mosey to a new and different rock pile. It’s about .8 miles from the flag to this rock pile for any future Q curiosity. These rocks…are NOT Womble rocks! Somehow they are all bigger and more dense, therefore heavier! YHC initially grabbed a bit smaller rock until Doc questioned the move and so I upgraded. Accountability (or rock shaming) this is what F3 is all about… we make each other stronger!
Rocks were used in a descending ladder of 15,10, and 5 counts of the following exercises: Curls for the girls, shoulder press, rock spanks, toe taps, Tricep presses. Each series was interrupted by 5 burpees OYO. Finished all exercises with 30 ct. Rut Rows. Return of rocks and mosey back up the hill toward Womble again.
Stop 5: 5 burpees, 10 merkins, 20 squats. Stop 6: two groups again. 1 group holds BTTW’s while other group did a dozen hand-release merkins. We then moseyed back to the tennis court.
We then did a series of 1:4 ratio Jack Webb sprints across the court. We went up to a five count and circled up for Mary.
Mary: Box Cutters And Pickle Pounders closed us out.
Announcements: Sign up genius is live for 3rd F Town of HS mulch project. Our community needs our help.
T-Claps (Recognition): FNG Elton putting in a solid first F3 appearance. Good amount of EC from Emeril, Vasoline, Yogurt, Abe, YHC, and Go-Gurt. Great to see Crablegs out there today!
Prayer: Pablo and Martini and their families in this time of grief. Our Nation, those that are exhausted by life’s going on’s right now. Whether we know it or not, there’s a lot hanging over all our heads these days. Don’t be afraid to tell your fellow pax how you really feel or what you really need. Just because a pax keeps posting doesn’t always mean everything’s ok. It’s great to post, but there are more facets to life than just the first F. Be a 2nd or 3rd F to a fellow pax. Always an honor to lead men!
With Rune in full swing, YHC pre-blasted some EC at 5:05 with a nice Main Event route at 6am offering some street miles with a mix of hills and scenic trails. Redenbacher liked the route last night, but apparently not enough to show this morning. Arrived to an empty lot, but not for very long as Vasoline came rolling in to hold YHC accountable for some pre-game mileage. On the way back into Womble, we spotted Boy George circling the soccer fields heading in the opposite direction for some EC as well.
Cupid rolled in with a few minutes til 6am and then we had Oboe, who has become a regular at AGS. At 6am, we mosey’d to the baseball field concession stand by the bleachers for the following exercises
Warm Up: Good Mornings X10 IC, Imperial Walkers X 10, Hillbillies X10, mosey’d to the umpire\kid statue and performed Fazio Arms X10F\B, Prisoner squats X10, and then mosey’d to Grigsby with alternating butt kickers and Frankensteins.
The Workout: Squat held for the route. Continue down Grigsby, back to Raleigh, and then onto Jones. From Jones head to Veterans and then onto the back side of Paradise City’s EC route, proceeding right out of the greenway and then a semi circle to Arctic Ridge, and then back to the greenway. When you come out of the greenway, head straight up Skymont to the end through Rhamkatte and then back to Bass Lake and onto Stinson to tackle the hill back to the flag. All sounded good in the squat hold and we were off. Boy George only needed a few miles to complete his Rune max so he peeled off, once we hit Jones, which had YHC with this morning’s gazelles. Having done about 4mi at that point, the humidity was taking a toll on YHC and was starting to get dehydrated, so informed the lead PAX that I was good for about 3 more miles and would make my way through Jones and Veterans, but to continue on and would meet them back to the flag.
YHC made his way through Rhamkatte and then back to Womble. When I arrived at Womble, had seen Boy George in the distance and proceeded back down Stinson to meet Cupid, Vasoline, and Oboe. Got a little concerned when we did a few circles and there was no sign of the PAX at 6:53. This was about a 5 mile route and surely with their speed and despite the humidity, they should be back by now. Apparently, there was some confusion and their route was somewhat extended and finished back on the Raleigh side of Stinson and not via Bass Lake. Oboe later shared that it was kind of like a Benny Hill episode with several comical turns to get back. Pikachu- if you are reading, you might want to look up the Benny Hill show to understand. Also, we still need to get you educated on the 80’s classic-Miami Vice after last week’s draft call. I haven’t forgotten and I got you!
In any event, everybody earned their mileage this morning. It was a steamy one and lots of rolling hills. Very strong work!
Mary: We missed her this morning.
Announcements: Rune-get your numbers in.
T-Claps (Recognition): All PAX getting after it this morning. Vasoline with 11mi after a strong U-Turn performance yesterday.
Prayer: Pablo and Martini and their families. Oboe who recently lost his father-in-law this past week. Additionally, Cupid, who’s grandmother is in hospice. YHC took us out.
FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out
19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.
Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers
The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.
Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.
T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.
Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.
Strong work gents.
BS Out!
Pre-Blast for AGS advertised a 4mi bootcamp with a creepy picture of YHC in a bunny sack costume. Yep- that may have turned many away, but not 4 PAX who showed this morning to catch some miles and put in some quality work. Picked up Deadbolt @ 5:45, and rolled out of Wescott and onto Womble to see Nemo backed in and ready to go. Oboe came to join the party followed by Vasoline. Planted the flag and started PAX with a brisk warm-up inside the tennis courts
Warm Up: Alternating side shuffles around the perimeters of each of the courts inside the tennis fences, exited and circled up at the top of the parking lot for Imperial Walkers X 10, Hillbillies X 20, and a series of squats while YHC reinformed PAX that we’d be doing a 4mi boot camp style workout, utilizing Womble and surrounding areas of Main St. and Downtown Train domain.
The Workout: Single file Indian run to the top of Stinson. At the stop sign performed a series of Good Mornings X 10. Instructed PAX to proceed and take a left up Grigsby in fellowship run formation to the back side of the tennis courts and onto the parking lot adjacent to the baseball fields. Squat hold for the six and warmed up with Fazios X 10 Front\Back with some tricep stretches following.
PAX grabbed a rock they were comfortable curling and tricep extending.
Called for a series of “Nemo’s”- Curls from bottom to middle X 20, Curls from top to middle X15, Curls from bottom all the way to the top X20. Followed up with some Tricep extensions X25.
Placed Rocks down and Michael Phelps’d. With rocks still on the ground, PAX performed some rock merkins starting with right hand on rock X20 and evened us out with left hand on rock X20. Recover and then performed some Rut Rows X20. Returned rocks Cusack style back to the pile. At that point Deadbolt thought we were ready for some COT, but come to find out we were right on schedule 17 minutes in.
Instructed PAX back into the Indian Run line past the Womble courts and to the entrance onto Stinson and taking a left back to the the top. Circled up and shared that at TBD one time in the winter, Aquaman had us doing some type of crazy merkin mile along Main Street, where we did merkins at each intersection along the way. Kept it simple with 5 merkins at each intersection while mosey’ing single file along the way. 25 Merkins later we were on the top of the parking deck behind City Hall.
Informed PAX that we’d do some modified 7’s. Modified as I would have preferred 11’s, but we still had a lot to do after this.
One side of the lot was 6 SSH, sprint to the far end 1 burpee.. Continued this til we had 6 burpees at the other end and 1 SSH at the far end. Before exiting the lot, YHC saw some brick wall with reserved parking for OBGYN’s…why not? This is where we separate the men from the boys. Derkins X20, which were more like balls to the wall presses, given the height of the wall and also that YHC is vertically challenged.
Exited the lot via mosey and quickly instructed PAX to reform their Indian run formation to the traffic circle in front of the library. When we arrived, YHC noticed that the circle had nice arrows painted around it and offered minimal guess work. Informed PAX that we’d be bear crawling around the circular island. Legs were burning at this point, but we all made it all the way around. Continued down library hill in fellowship mode until we got to the adjoining subdivision pool by the speed bump signs. Once the six was in, performed a series of 10 squat jumps IC.
At this point, I informed PAX that usually I like to do ‘the hard things’ first in my day, but today we were saving the best for last. As a nice sunrise illuminated our bear crawl in front of the library, we now had plenty of light to experience the insane East\West Elm hill segment. This street hits you twice and is a literal punch in the face no matter what pace you are trying to run on it. Fellowship run up the street and then a left on Avent Ferry, back to the parking deck.
Quick check of the watch had us with 7min to go and 25 more merkins on our way back to Womble via indian run. As we made our final descent down Stinson back to the flag, I asked Oboe for a quick mileage update after the last speed bump before hitting the lot. “We just hit 4 mi, Mookie.”
Perfect as we also just hit 7am on the dot. Some freaky sixth sense kinda of stuff this morning, where the numbers just lined up with all the variables of PAX, pace, and exercises.
Mary: Didn’t really see her for too long, but Vasoline was flirting with her after the workout.
Announcements: Check slack for site Q opportunities
T-Claps (Recognition): All PAX getting out there on a Sunday and getting after it. Really strong work this morning.
Prayer: Oboe’s father-in-law Emery, who is battling heart issues. All health care and front line workers. Those seeking new job opportunities. YHC took us out.
11 Pax made their way to Paradise City. Pre-blast asked for reflection on whether you could catch Forrest Gump so Pax should have had some idea what was about to happen. Working from home has enabled Pax to catch last minute zzzz’s leading to limited EC and guys showing up at 5:29.
The mornings are always beautiful at Paradise City. All HC’s present and accounted for. Limited mumble chatter.
EC: Aquaman, Vasoline, Skidmark
FNGs: None
Warm Up: 1 lap with stops for SSH x20, Good mornings x 10, Sir Fazio Arm Circles x 10 F/R, Hillbillies x 10
The Workout: 3 laps of Catch Me if you can 2 man Indian Runs.
Lap 1: 5 merkins
Switch partners
Lap 2: 5 squats
Switch partners
Lap 3: 3 burpees
Mosey to the ramp for 11’s. Merkins at the bottom, lunges at the top.
Audible halfway through and mosey to the court for Mary.
Mary: Yoga stretches
Announcements: Bring your Yoga mat to Purple Cobra. Q sheet is empty. If you plan on posting at a workout sign up to Q it. And Pre-Blast the workout.
T-Claps (Recognition): Vasoline making it to the morning workout
Prayer: Wallaby, Wrangler’s daughter
Dear Mom,
I’m writing this letter this morning as I woke up early to get a jump start on my day and also because you taught me the importance of being accountable. Like every Sunday for the past 2 years, I’ve been Q’ing this thing called ‘Any Given Sunday’ as part of a group called F3. Sometimes its just me, sometimes we get 4 and as many as 10 out there to run miles around town because that’s what is prescribed and hold each other accountable. That’s what showing up is and thankful you taught me the value of accountability and for you continuing to show up for patients during the time of this pandemic through your 50 year career as a nurse.
So as I rolled out of the driveway this morning to head to Womble, I thought of all those early mornings you woke up early to start your 2nd shift after working til 9pm the night before. Probably half awake, raising two kids on your own, but you did it because you had to and wanted to be sure my older brother and I didn’t go without. I also remember during the summers when I was twelve, you first brought me to your medical office to pull weeds in the parking lot where you worked to learn the value of money and earning a honest wage. When we do these F3 workouts in the summer, as oppressive as they can be with the humidity, it doesn’t hold a candle to the 90+ degree weather you had me in doing manual labor at the age of 12, but I’m better for it and mentally stronger in the gloom because of it. Fortunately, you also taught me the value of being versatile and the importance of communication, which eventually landed me a job inside your medical office and secured a job throughout high school and college. Later landing me my 20+ year career in Healthcare IT. You showed me the value of working from the ground up and for that I thank you.
As I entered the parking lot this morning, I saw that I was not alone. This guy we call Pikachu was there, fresh off a few miles prior to the 5 miles I have planned this morning. He’s a bit of an overachiever and not sure he sleeps, but he’s a solid runner and I’m sure he is gonna make me go faster than I want to go, not because he means to, but it’s a given that we will go faster because of how competitive you and I can be to try and keep up. I then turned around and 2 more guys rolled up. There’s these guys Oboe and Vasoline. Oboe is kinda quiet usually and a silent leader, kinda like you when you want something done and you don’t really say it, you just kind of do it and then based on your actions I usually follow suit and do what you do and I try to keep up. Vasoline is one of the new guys in the group. Been running the past few months on the weekends and through quarantine. He’s battling some issues now with his IT band after overextending on some of his runs, but is doing his research and studying up on how to get stronger to run injury free. You and I both know what burn out can do and always good to take a step back and reassess corrective measures. A reminder of when you always tell me to breath, especially when presented with challenges. Then there is Coal Ash. Might be the one guy in the gloom that seems to get the most out of me on Sunday’s when he posts. Not really a runner by trade, but a soccer player that is conditioned to run long distances, and can inspire intermittent speed when he wants to drag it out of you, especially up hills. Kinda like the time I didn’t want to take that AP Bio exam in high school because I thought it was too hard and wasn’t going to pass it. You made me stay in all weekend and accelerate my studying on all things amoeba and branch chain amino acids. I eventually passed like you knew I would and actually allowed me to get a jump start on college credits my freshman year. “Don’t put off til tomorrow what you can do today”….yeah I get it.
FNGs: No new guys, but that’s ok, they’ll show soon enough.
Warm Up: With these guys already warmed up, I figured I’d pick up where they left off with a hot lap around the lot. We circled up for some exercises that are gonna sound a bit unusually so I won’t bore you with the details, Good Mornings X10, Imperial Walkers X10, Hillbillies X10, Moroccan Night Clubs X10, Phelps, Fazios 10F/10B, Prisoner squats X10. We then squatted while I explained today’s route
The Workout: Since you are many miles away, I figured this morning’s route needed to be special, but also let you know that I was thinking of you. With that, I decided on a route that in the end when viewing on Strava would look like NH, where you currently live with the end point being close to where you live at the bottom. I even forced Pikachu to run an extra lap with me at the end to accentuate the point. He thought I was trying to finish up and get the extra mileage, but I was actually trying to make the picture on Strava look better. That’s the perfectionist in me that I learned from you and also a tribute to you for always instilling in me the importance of a plan, while also encouraging my creativity.
The route started down Stinson and all the way up the hill to Bass Lake where we took a left to Holly Springs Road and straight up through Rhamkatte Village. It’s that place I took you to look at townhouses when you visited. I kinda knew you wouldn’t relocate down here, but I appreciate your willingness to try even though I know deep down you are a creature of habit. A quality I have gained genetically and battle with every day as I strive to try new things. To continue this morning’s route we headed left through Rhamkatte and caught Skymont all the way down to the greenway. From the greenway, we took a right onto the back end street, which is the opposite route of this other run we do at another workout called Paradise City. Continued on that and then looped it by taking a left on Arctic Ridge and back the way we came via the greenway. I told the boys with the hills coming up, that I’d need a piggy back ride, but unfortunately that is frowned upon these days with the current pandemic. I’d have to push through from a distance. The good news is that these dudes came back on every turn. There is a name for it and it is called picking up the six.
It’s kinda like that time I had a few too many the night before you planned to drive me back to college for my sophomore year. You had worked through the night on a private duty nursing case and told me that I had better have that car packed and ready to go when you got home. Instead, I was passed out on the bathroom floor with the car only have packed. Yeah- you didn’t let up that morning, forcing me to scrape myself off the floor, finish packing, and force my way through the hangover. To this day I do not drink Southern Comfort and have your voice in the back of my head every time I see it.
With all these pick ups by the guys this morning, I started to say I was sorry for dragging behind, but when I looked at my watch I was running a sub 9. Sorry not sorry… These guys were flying this morning. Finally made our way back, and added a little distance at the end as mentioned. We then circled up and we do this thing called COT, which is a circle of trust. I told each of them to call their mom’s because if you were there, that’s what you’d tell them to do. As many are married and with kids, I also advised and challenged each person to make this day special, take care of their wives, spend time with their kids and enjoy the day. Alot of special women in each and every one of our lives on a daily basis, deserving more than a one day celebration. We need to take time to thank them and for me personally I need to do a better job of that to include those daily thank you’s.
Announcements: I additionally told these guys to make breakfast for their wives, give virtual hugs\real hugs where applicable and check this thing called Slack where we organize the workouts and intel for the week ahead.
T-Claps (Recognition): I gave some additional praise to all the guys in attendance this morning, helping to keep each other accountable, some with PR’s- Vasoline, Oboe, YHC (myself) included. I told you we’d run faster this morning. Again, not because we wanted to, but because of competitive nature, and more importantly because these guys showed up.
Prayer: In the end we offered some prayers for some of our F3 brothers like Wallaby and Wrangler and their families, as well as all of our front line healthcare workers helping others through this tough time with the Covid health crisis. Even though you aren’t here physically in NC, please know I am thinking of you. As well, I know the guys in attendance this morning and the other F3 Southwake brothers, like Deadbolt and Redenbacher (who we missed at the workout this morning) will be thinking of their moms today. I will call you later.
With Love, your Son (aka- F3-Mookie)
FNGs: None
Warm Up: OYO
The Workout: 3 PAX Rucked on the greenway; remaining PAX ran throughout HS. A little humid with temps in the 60s. Social distancing in place. Lots of coordination by PAX meeting up to run or ruck with all AOs suspended. YHC had signed up to Q weeks ago and felt obligated to show up for AGS. And I did not want to disappoint Mookie. Vaseline (Vasoline – I think both are listed) was grateful for PAX coming out today and at his run yesterday at U-turn with Norm. Did not plant the shovel flag. No one had F3 gear on. I guess we were trying to fly below the radar. Great mumble chatter as always on the greenway. POTS added comedic value when he finally decided to join Sprinkler and me after sleeping through his alarm clock. POTS is the real deal running with his ruck on! Nice work. After 3 plus miles on the greenway and various running miles on the streets/sidewalks of HS, we circled up for COT at 7:00 am. The sky was gorgeous BTW.
Mary: no time
Announcements: See message on social media from F3 leadership; try and stay connected with your buddies
T-Claps (Recognition): Great half marathon by Deadbolt yesterday on the ATT. Shredder put in over 40 miles on his bike! Lots of PAX posting how they are keeping busy with various workouts and activities. Dauber reached his goal of Q at twenty different AO sites in 2020. Holding off completing the remainder AO locations until we officially start back up.
Prayer: Unspoken; Keep you and your family safe.