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10 PAX for AGS

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EC: Fonzie, LED, H1N1, Redenbacher

FNGs: None

Warm Up: Standard Mookie Warm up…light mosey around the lot and  alternating butt kickers and high knees, which then morphed into a set of carioca. Squat Hold while YHC explained the route.

The Workout:

Standard Half Marathon route from Womble to the Greenway, around Bass Lake (counterclockwise),  up through Sugg Farm, and back to Womble for YHC, Nemo, and Master Shake. Yogurt ran essentially the same route after CoT.

Bernie and Pilgrim completed their power testing at the Womble loop.

H1N1, LED, and Fonzie continued on toward Ting and back after EC to get in 9 miles total.

Oboe rucked with breathtaker +20…solid work Oboe.

Mary: Not today, we were short on time when we arrived for CoT.

Announcements: Check Slack and Facebook.

T-Claps (Recognition): All PAX for showing up to get some miles. Oboe for a solid Ruck.

Prayer: Continued prayers for Bernie and his family and all unspoken requests.

YHC took us out.

Kryptonite-esque Monday Morning

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YHC preblasted the night before to warn PAX that today would be a high tempo style bootcamp with around 3 miles of running.  I don’t know if it was that, a little Q sheet discrepancy, or a combination of both, that led to a typical PC workout to have lower than expected numbers.  There was no flag, no site Qs, and no PAX from Woodcreek 🙁

3 Mile EC was done by Warbucks, Maybelline, and YHC.
2 Mile EC was done by Dawgpound, Buford and Cowboy.

FNGs: none
Warm Up: Mosey up the ramp to the top by the ticket counter.  Circle up for the following:
Good Mornings ICx10
Frankenstein Leg Kicks ICx10
Seal Claps ICx10

The Workout: Partner up based on speed. Partners started running in opposite directions until they met up.  When they did meet, 5 pattie cake merkins were performed.  Then turn back and run in the opposite direction until meeting up again with said partner.  This was done until there was a total of 10 meetings.  Some of the PAX that finished early did a few core style exercises near the ticket counter area until the 6 arrived.
Mosey down the ramp and over to the tunnel.  Partner 1 did BTTW while Partner 2 ran to the end of the path and back, flapjack.  Then People’s Chair was performed while the other partner ran to the end of the path and back, flapjack.  Mosey over to the basketball court / “virtual flag” area.

Mary: Circle up at the basketball court.  Each PAX called out a 10 count exercise.  Except for Lucky Charms who called 5 Burpees OYO which led YHC to conclude with 10 Turkish Getups OYO.
Announcements: We are about a month out from HSHM.  This was most likely YHC’s final Q in South Wake.
T-Claps (Recognition): Maybelline getting faster and stronger post injury
Prayer: Unspoken, YHC took us out

Truly an honor to lead – thanks guys for coming!

Recover on the Burpee

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PAX: , , , , , ,

FNGs:None

EC:Aquaman, Bullseye, Katniss

Warm Up:Mosey to Ivan lot then a few of the regs. SSH……
The Workout:Partner up. 100 burpees, 200 Merkins, 300 LBCs while the other runs at 5K finishing pace around the lot. Once all were finished we ran 400ish meters (1/2 way around soccer fields) at 100%, stop and do 20 merkins, then 400 meter cool down. Rinse and repeat 3X before it was time for Mary.
Mary:Low slow flutter x20 right into box cutters x20 right into protractors feet never touching the ground. Flip over for 20 hand release merkins then back on the six to finish off with YHCs favorite….Boat Canoes!!!

Announcements:
T-Claps (Recognition):
Prayer:Deadbolt took us out.

Scooters??

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 FNG: None

EC: Full House


Warm Up: Indian run around soccer fields back to tennis courts.

GM – 10X

SSH- 25X

IW – 10X

FAC – 10X

The Workout:  Indian run to the back parking lot by softball fields. Find an accountability partner. Four corners: each corner had an exercise: 1. Merkins 2. Squats 3. Jump Rope 4. LBC. Start with 5 reps of each. After completing all 4 exercises, you increase the reps by 5,10, 15, 20, 25…. By the end, most PAX got to 35.

Part 2: Mosey back to the tennis courts. Scooter fun! Heard some mumbling from my pre-blast about scooters. These boys were in for some fun and a core beat down. Each PAX got on a scooter. Started with suicides of the following:

  1. Ride on your butt (legs only) 2.Super man (hands only) 3. wheel barrow (feet on board) 4. Partner pushes as you sit on scooter 5. Superman partner pushes you while you pretend to fly. The PAX had a blast using the scooters and getting a core workout at the same time.

Mary: Pass the scooter. Each PAX got in a crab sitting position with their feet on the board. We passed the scooters to the left. Don’t let your feet touch the ground. This was a great way to end. Wish we had more time to add.
Announcements: F3 picnic 11/12, lots of run options this weekend…check Slack. Many PAX training for races…good luck!
T-Claps (Recognition): The Natural celebrating his 32nd wedding anniversary!
Prayer: Lots of prayers this morning spoken and unspoken. Pigpen (new baby), Robert (Noah’s Ark’s friend), and few others I can’t remember…I’m sorry!

 

Sprints, Ramps, Accountability…and another guy named Todd

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Always great to Q outside of Any Given Sunday every now and then. Monday was my second time Q’ing Paradise City and have always loved the options at this AO. You have the ramp, rock piles, a tunnel, plenty of parking spaces, and a long line of guard rails, which are almost as long as the line of excuses Midget gives YHC when he HC’s, but never shows to the next day’s workouts.

This morning, YHC rolled in about 15min early. Several cars were parked already to get some EC. One I recognized was Full House, fresh of a solid Torch Run on Saturday. Particle Board was already in the lot with an FNG he had headlocked for this morning’s workout.   FNG introduced himself with Hospital Name-Todd…..Yes, men another guy named Todd. Now he was provided a quality F3 at the conclusion of the workout, but have to say F3- SouthWake is a breeding ground for HIM that regularly post with the hospital name of Todd- Maybelline, Norm, Coal Ash, Pablo, Wiggly, YHC, and now the newest member of our group who is now commonly referred to as F3-Utah.

Thank goodness for F3 names as you can imagine the confusion that this creates at the Wescott pool when the Wescott clowns Pablo, Maybelline, and YHC are present at the same time and one of our M’s shouts, “hey Todd” to the pool from the lounge chair.

Anyway…7 Todd’s… I digress. As Particle Board, FNG, and I were wrapping up our conversation the sweet sound of a diesel engine in the distance cut the humidity… Could it be?…..Heck yeah it was.. Roger Roger has returned from hunting wolverines in Alaska and has come to re-engage with this F3 thing we have in South Wake.. Welcome back, Bro. We missed you and glad you are here.  Next to roll in was Deadbolt, then Bufford, and Pablo. Just in time as Full House came rolling in from EC, along with Yogurt and Go-Gurt who had already worked up a lather on the way in.

Disclaimer provided the FNG. A quick 2 minutes to go for last minute stretches and we were off at 5:45am.

FNGs: Welcome FNG-Utah (named after Johnny Utah from Point Break. Hobbies included surfing and is also a Michigan fan- Go Blue! Name was fitting considering in Point Break , Utah was a former Ohio State quarterback turned FBI agent). Kudos to Pablo on the solid name and reference.

Warm Up: Light jog weaving through the parking lot around the medians, with alternating shuffles and butt kickers. Circled up for SSH X20, Imperial Walkers IC X12, Hillbillies X12, Mountain Climbers X12. Recovered on the jog to the guard rails adjacent to the basketball courts. Time to warm up the upper body with a Slide Rule special of Erkins, Derkins, and Dips X20 each. Recover on the jog up the hill beyond the tennis courts for a set of Jack Webbs in a 1 merkin to 3 air press ratio, incrementally increasing to 10 merkins and 30 air presses. Recover on the jog to the lot before the concession stand. Time to warm up the legs. YHC called for a set of 20 prison squats with a squat hold at 15 and 20 where we held for a 10 count in cadence of Morocan Night Clubs.

The Workout: Accountability sprints up the ramp. YHC called for a partner up by speed. Challenged PAX to partner with another HIM that was going to push them on the ramp for a set of 7’s. With 10 PAX we had 5 groups of HIM that were equally matched in speed except for YHC, who was paired with Pablo… we’ll get to that in a minute.

Pairings: Yogurt and Go-Gurt, Full House and Bufford, Roger Roger and Deadbolt, Particle Board and FNG-Utah, Pablo and YHC

Started at the bottom of the ramp and sprint all the way up to the concessions. At the top of Partner 1 performs 6 broke back merkins with Partner 2 in plank position. At the bottom of the hill Partner 2 performs 1 merkin all the way to 6 with Partner 1 in plank, until both partners share equal numbers of broke back merkins at both sides of the ramp. Strong pushes by all PAX with solid efforts up and down the ramp. For YHC it was more like Pablo pulling his partner up the hill, in what I can only imagine looked like a speed boat pulling a tug boat up stream. Just didn’t have the legs this morning.

PAX finishing early picked up the six and upon completion of the final set at the bottom of the hill, YHC led PAX to the middle parking lot area for a set of Build-A-Bears. PAX would bear crawl each parking space performing a merkin incrementally in the middle of each space, skipping a space in between before bear crawling the next space and performing 2 merkins in the middle and so on until we had a total of 10 spaces and 10 merkins.

Mary: Cardio Abs…. In the same lot, each PAX occupied a parking space with their backs to the far end of the lot. YHC called WWII’s IC X10. After performing this first set, PAX would remain on their six with their backs turned. On the word “GO” PAX would sprint to the other side of the lot. At the far end, PAX performed Homer to Marge X10… “GO”- turn around and sprint to the opposite end..LBC X15…”GO-turn around and sprint to the other end..Freddy Mercury X15..”GO- turn around and sprint to the opposite end… Circled up one final time for a set of planked Shoulder Taps X15..Ended with Have a Nice Day.

Announcements: F3 Family Cookout. YHC is looking for PAX to donate pasta and sauce as part of a non-profit charity Grow Our Kids for under privileged family’s. YHC’s PT-Erin Blankenship of Thrive Physical Therapy is running the Richmond Half and is targeting a goal of 680 items of pasta and or jars of sauce in support of this charity through Nov 1st. YHC will be at AO’s and collecting any donations that PAX may have.

T-Claps (Recognition): All PAX coming out and pushing each other and getting some EC in before workout.
Prayer: Continued prayers for Shredder and Bernie and their families. Prayers for those on IR and prayers for continued health for all PAX training for upcoming races. YHC took us out. Always an honor to lead.

U-Turn 9/28/19 Better late than never

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FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Decisions…Decisions..

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For this morning’s edition of AGS, YHC sent a pre-blast full of options, which included a 5mi EC at 5am, a 6mi Main Event (complete with a Rucking Option) starting at 6am. On Sunday’s its usually a rest day for most PAX, but in late September, it becomes a redemption opportunity for those that missed U-Turn or for some, it’s an opportunity to catch up on mileage. I like to think its an opportunity to start the week off right, exchange some quality mumble, and provide some accountability. The best part about this AO is the PAX that show up. You just never know who is gonna roll in that parking lot every week. The lineup has its usual suspects with some becoming regulars, but for the most part, there are always a few surprises.

For the 5am installment, as planned both LED and Fonzie are parked and ready for their 5 (onto 7 miles). Planted the flag and as I walk back to the car for a last swig of Gatorade, headlights hit my backside. Turn around to find Maybelline, who is gonna keep me honest this morning. As I greet him, I ask, “are you getting 10-11mi today?” He replies with, “We’ll see how I feel.”

Confirmed with LED, Fonzie, and Maybelline my planned 5.0 mi route. We’d go down and up Stinson, right on Bass Lake, left on Salem Ridge, left on Linksland, left on Holly Springs Rd. Follow HS Road all the way to Raleigh St. and then back onto Stinson to the Womble tennis lot. Hills- yes, but not as many had we gone in the opposite direction. YHC and PAX proceed on the route until about a mile in. YHC is now finding it more difficult to just get up and run, now finding the importance of the need to stretch to be a necessity. For that reason, YHC held up at mile 1 feeling the back starting to stiffen up and proceeded back to the lot for some much needed stretching. Maybelline has seen the route several times and had taken the lead with LED and Fonzie to ensure they were following the route as it was drawn up.

As I walked back and proceeded to the soccer fields, a faint glow was seen in the distance. A light up vest in the pitch dark, cruising a a steady speed. Maybe Pikachu, maybe not..As 5:45am approached, Maybelline, LED, and Fonzie returned soaked. The humidity was thick this morning and was suffocating at times. LED and Fonzie proceeded forward for there final 2 miles, with Maybelline circling around the lot to get his even 5mi’s.

At that point, the 6am crew was starting to roll in. Dauber- with ruck sack, Boy George- with a breathtaker. For the 3rd week straight, a Master Shake appearance, followed by Forceps. Nemo rolling in early and then another surprise of the morning….Double D? Yep- he was there. H1N1 pulled in and then a sweaty Pikachu looking to get some extra miles with PAX. And then from the shadows emerges Yogurt for a solid 13 PAX.

6am hits and started off with the following warm-up

Warm Up: light mosey around the lot. Circle up for Imperial Walkers X12, Hillbillies X12, Good Mornings X12….”wait, why is he giving us 12 counts?” Yogurt knew why and offered that he may merlot if the Brady 12 count continued.. broke the circle and continued a light jog to the other side of the lot, with Frankensteins on the return, alternating lunge walks and butt kickers, which then morphed into a set of carioca. Circled back up for Fazio Arm Circles 10F\10B, but continued with a final set of Prison Squats X12. Squat hold while explaining the running route. Dauber and Boy George already had their rucking route solidified. Later learned it was 3.25mi filled with 4 dozen frogs and quality mumblechatter.

As YHC explained the route, LED and Fonzie had just finished up their 7 mi run and would proceed with COT following the running route description.
The Workout:

For this morning’s Main Event, we’d peel out of the lot heading left onto Stinson and then a right on Raleigh all the way to Earp St. At Earp, we’d proceed right to Bass Lake and then all the way down to the lake. When we reached the lake, we’d proceed straight up the Bass Lake killer hill and do a semi-circle around the lake and back onto the greenway until we emerge adjacent to the baseball fields. From there, PAX would proceed down Grigsby and then a right on Stinson back to the lot.

Strong paces by the lead PAX, H1N1, Maybelline (who apparently was feeling good 10mi run today!), Yogurt, Pikachu, Nemo, and Double D. Later discovered that there was a slight misinterpretation of the route and were short changed by missing the Bass Lake Killer hill. No worries though as all PAX got their 5-6mi monies worth this morning. It is also important to note another improved run by Master Shake and Forceps, who decided 5-6 miles wasn’t enough. He wanted 7 and that’s what he got. Also big shout out to Nemo, who reached 100mi mark for the 3rd consecutive month.  Great work by all this morning!

Mary: Stretches OYO
Announcements: F3 Family Cookout.
T-Claps (Recognition): Nemo 100mi mark reached for 3rd consecutive month. Maybelline and Pikachu getting 10 and 15 miles within the stale fart humidity this morning. All PAX making this morning count despite the unfavorable running conditions.
Prayer: Pikachu’s friend Josh, who’s grandmother is challenged with health issues. YHC took us out.

Setting Expectations – Isn’t 25 enough?

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11 PAX for what turned into serious arm work. Long 10 counts between reps, unless 187 was counting. Only hours before, I wasn’t tired, so stayed up past midnight listening to Kenny Chesney on Spotify. Considered staying up until my 4:20 am alarm time, but finally fell out around 12:30 am after settling on the workout. Was thinking about partner carries, because I had threatened to carry UTI around Cletus as an incentive for him and Breathtaker to post at Cletus. Glad that didn’t work out!

EC: 187, Yogurt

FNGs: None
Warm Up: We jumped in immediately with SSH x50. Once past 25 SSH, PAX always wonder when I will stop. Let’s just say it has to do with my 50+ #years experience. Next, bat wings 3x (10 forward, 10 backward, 20 seal claps, 20 overhead claps). Always kept arms out. PAX took turns with 10 counts between, some fast some slow. This was a challenging exercise, especially with 3x rinse and repeat. Monkey humpers 15x to start the legs.
The Workout: Mosey to wooden fencing. Derkins and squats 4x: Started with Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20; Derkins on bottom rung 10-20; squats 1-20; Derkins top rung 1-20; squats 1-20. Worked on squat form by holding arms out straight, eyes on fingertips, full squat with chin up and chest out. Cha-Ching liked this one. I kept him guessing on how high we were counting. Isn’t 15 enough? Maybe, maybe not. To further set expectations, I told him the workout ended at 8 am.

Mosey to the “back stretch” behind Hunt Center. Time for the partner carry. I was odd man out, so did lunge walk initially. 187 graciously gave me his spot. PAX partner carried down and back. But, did one burpee upon switching and added another burpee for every switch. We did at least three or four up-and-backs. No one opted for the wheelbarrow modification. Dodged a Hunt Center employee dumping a large potted plant that got hit by a ping-pong ball.

Mosey to dirt parking lot near horseshoe pits. Circle up for Jack Webbs: 1 Merkin/3 overhead presses to 10 Merkins/30 overhead presses. Everyone was pleased to do more arm work!

Mary: Plank, pickle pounders, chill cut, Catalina wine things, Ranger Merkins, LBCs (with feet above knees), Freddie Mercury, probably more, have a nice day!
Announcements: Check Slack. F3 SW picnic Oct 12
T-Claps (Recognition): Oboe for HC’ing to two Cletus posts; UTI for creatively funding Breathtaker for the week >$700; Breach for signing up for Breathtaker for a SIXTH time this year.
Prayer: Bernie and wife, FedEx wife knee surgery; Pilgrim recovery

 

Always Tape Your Nipples…#Meateater

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FNGs: None
Warm Up: SSH x20, High Knees, Wide Knees, High Knees, Butt Kickers, Daisy Pickers x10, Frankenstein x10, Stretching
The Workout: The U-Turn. Nothing Fancy, well, except for some conversation into mile 2. Bits and pieces were picked up by YHC from the PAX just ahead but what I picked up was that @Aquaman is a Meat eater… I’ll leave that right there.  Little did we know that @Redenbacher was having a DNA retention issue. The pictures explain it all, but maybe @Aquaman smelled blood in the air??

Reminder: Always tape your nips.

Mary:
Announcements:
T-Claps (Recognition): All PAX, YHC noted that for the first time in awhile that most of the pack was pacing together. It was awesome to watch and so many 6 pick-ups and guys just staying together. Well done. Great morning!
Prayer: Bernie, His M and Family. All those running BFC that day (@BoyGeorge), Shredder and his family

A Very “Respect”able work out

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FNGs: None
Warm Up: Short jog to big lot.  SSHx20, FACx10f,10b, Sealclapsx10, overhead clapsx10, MountCx10, DaisyPx10, GMx10
The Workout:Start in pavillion with step ups each leg x10, Urkinx10, Derkinsx10, dipsx10.  Then a quick lap around the soccer field(indian style) of course. Back to pavilion for another set of what listed above.  Then a trip over to the stairs behind Hunt Center for bunny hops up the steps, with plank hold at the top. Back to the bottom for another set up bunny hops with 5 merkins at each landing.  Plank hold then around for a bear crawl up the steps with 5 merkins at each landing.  Job back to pavilion for another set of step ups, urk, derk, dips.  Mosey to rock pile and select medium to large rock.  Slide Rule decided to get a rock the size of Snap.  Straight leg deadlifts x20, GPoundx20, Squatsx20, Curlsx20.  We still had time for another round and went with BusDrivex20, WonderBrasx20, Squatsx20 and then bearcrawl pushing rock to the end.
Mary: not much time for Mary so we did LBC’sx10, H2Mx10 and American Hammerx10
Announcements:
T-Claps (Recognition):We had 8 total Pax and 4 of them were 50+(which included me for my first Q as a 50 year old)
Prayer: Shredder family, Noah Arks M, many unspoken