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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

Tower of Power/Pain

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No-Nonsense Workout Centered Around Tower and BTW/Preacher’s Chair. EC: YHC and Cowboy.

Warm Up: SSH, GM, arm circles (f/b), plank/runner’s lunge/downward dog, Merkins, lunge walk to top of lot
The Workout: Introduced the Tower of Power–the softball fieldhouse. A 25 count of Preacher’s Chair and 25 count of Balls to the Wall served as the hub–literally and figuratively. From the hub, we explored the four corridors–or spokes–between the fields.

Spoke 1 (batting cages): Dips 25 and Derkins 25 on small wall surrounding batting cages, back to Tower for 25 Preachers/25 BTW

Spoke 2 (west to greenway): 10 Burpees OYO, 25 derkins, back to Tower for 25 Preachers/25 BTW

Spoke 3 (flag poles): 25 LBCs in cadence; 20 WWIIs, back to Tower for 25 Preachers/25 BTW

Spoke 4 (handrail by pond): Inclined pullup (hang from handrail, pull up), 25 squats, back to Tower for 25 Preachers/25 BTW

Circle up by Tower for Round-the-Clock Merkins.  Apparently these were military clocks because I kept going past 12 at 12 o’clock. Then, I did it again at 9 o’clock. Oooops, was on a roll. Running low on time, we rushed back to tennis courts for Mary.
Mary: Kid Cracker led 20x exaggerated low slow flutter, YHC led American hammer 20x
Announcements: Holly Springs Spring Classic preview run, 8 am Saturday; Burger Feet (F3 Raleigh): F3 Raleigh travels to Wallace NC every Saturday to rebuild homes affected by hurricanes/floods. Raised $143k already with help from Rebuilding Together. Just picked two homes to rebuild. Breathtaker: Bidding war between Breach and Burger Feet $250. Breathtaker is heading to Raleigh for the week!
Prayer: Keep the PAX strong and healthy

R4TJ Intervals – Turn Around at the Dead Possum

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Intervals as promised. Mumble chatter revealed that the rain about 5 a.m. introduced thoughts of fart-sacking. Hope that no PAX turned around! If you missed it, I have a standing invitation to join me for sprints after every Paradise City workout.

Warm Up: Jog to top of ramp, reach for stars (but keep your feet on the ground), GMs, windmills, lunges, figure fours keeping back flat, classic reach for toes while sitting. Indian run around the usual loop at Ting.
The Workout: Intervals in this order: medium, short, long. Medium intervals consisted of a second lap around the usual loop, but this time, picking targets ahead–estimated 100 yards. Completed sprints to three or four targets (poles, corner, medians, stop sign). Jog in between. No Indian. Next: Short intervals.

Short intervals: Ramp it up! Divided ramp into five segments 1, 2, 3, 4, and 5. While YHC was picking out finish lines, Pablo noticed that the blue “watch for foul balls” signs made nice markers. Cool! I’ll use these from now on. Starting with segment 1, the shortest, YHC Q’d the start. Heavy breathing already, maybe that was just me! Walk back down, we don’t stop moving. Segment 2, Pablo Q’s start, man these guys are fast. Segment 3, Deadbolt Q’s the start. We hammer through segment 3. Segment 4, Moby Q’s the start, now we’re feeling it, much longer segment, but the good thing is, the walk back down is longer! OK, Segment 5, YHC Q’s the start. Remember, it’s a long way to the top if you want to rock and roll–Careful not to spend all of your energy too early! Wait, I don’t have much energy left! Nonetheless, all four of us really hammered to the top. Next: long intervals.

Using the remaining time, I decided to run to whatever point enabled us to get back and end on time. Our first long segment was uphill. Trust me, we were feeling it. The chosen streetlight was a loooooong ways away. I walked across this finish line. Navigating the increasing traffic, we crossed for another sprint. Sometime overnight, a possum had volunteered to mark the turnaround spot in the northbound lane. Trust me, this POSSUM WAS DEAD–a fact that was reinforced by oncoming traffic. We ran fast down the hill OYO. PAX choice for the final, flat sprint to the finish. Again, this last segment was loooooong, but all emptied the tank!

Totally impressed by everyone’s efforts. Each of us boosted our baseline level of fitness, no doubt!
Mary: Mary consisted of Pablo killing the final LONG sprint to the stop sign, with the rest trailing. Strong finish!
Announcements: 2.0 Workout at “Wimble” Saturday morning 9 am
Prayer: Diagnosis and treatment for Moby’s father’s medical issues. Also, Moby’s 2.0 was sick this week. Prayers for Deadbolt’s checkup today.

Prayers for Crabtree

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The best part of a 5:45 start is getting to experience the sunrise and nothing could have been more beautiful than the sunrise this morning after a week of rain. 13 Pax posted a low intensity, continual moving beatdown.

EC: Emeril, Chips, Aquaman, Shamwow, 187, Skidmark

Warm Up: No warm-up we just got right to it.
The Workout: Started with some slaloms around the bushes on the side of the hill. Pax were in continuous indian run with stops to the following.

  1. SSH x 25
  2. Erkins x 10, Derkins x 10
  3. Derkins on the fence – 10 low, 10 high, 10 low
  4. Lateral steps – 10 r, 10 L
  5. Machine gun up steps
  6. Plank hold right leg up left arm up, switch, then rinse and repeat
  7. Sumo Squats x 20
  8. Shoulder tap Balls to the wall 15 cc
  9. Bear crawl Indian run
  10. Dips x10, Derkins x 10, Erkins x 10
  11. Another round of Latera movement 10 r, 10 l, 5 r, 5 l
  12. Single leg squats
  13. Good mornings
  14. SSH

Mary: Imperial Walkers, Hillbillies, Homer to Marge, H2M right leg up, H2M left leg up, Freddy Mercury’s
Announcements: Yogurt will be doing sprints if anyone wants to join him. No takers. 2.0 workout Saturday 9 AM
Prayer: No new prayers just continue to pray for all those that have been spoken.

Are you Really Gonna Run in This? 9 PAX witness a Community of Commitment at AGS..

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“Are you really gonna run in this?” These were the first words I heard this morning as my iPhone alarm sent its first chime across the ears of my 7 year old, who had found her way into my M and I’s bed earlier this morning. Her pint sized body with feet perfectly placed perpendicular into my rib cage was just the reminder I needed not to hit snooze for another 10 minutes. With both feet planted, I made my way along the the hall, grabbed by gear and proceeded down the stairs to change and lace up the Hokas. Wescott Slack channel from the previous evening left off with confirmation of clown car pickup between YHC and Deadbolt. YHC confirmed Knight Rider shuttle service would leave at 5:45am for a 3 mile EC to start the morning off, then followed by a 6 mile Main Event.

As I finished with last minute checks of the news and the latest in sports, I did a double check of the weather through the window and thought, “am I really gonna run in this?” That thought quickly shifted to a Hard Commit as I had DB waiting for me one street over. Arrived at the foot of his driveway 2 minutes ahead of the 5:45 pickup. Looked down at the phone to see a text from Dauber indicating he was out this morning with an achilles issue. This was unfortunate as I was not only looking forward to a Dauber post, but I had the route planned this morning to allow 2 opportunities for a Lowe’s Food bathroom visit, which makes for some good humor on the run, especially when he posts.

Deadbolt arrived on the passenger side a bit distracted with both hands full of gear and essentials necessary for this morning’s run. So much so that as we started to drive off, he realized he left the garage door open. A quick regroup to secure the home front and we were off. Good mumblechatter along the way and pulled into the parking lot where we saw several familiar cars and a shovel flag, indicating an earlier start time for additional PAX who got even earlier miles in this morning. Parked the car, planted the flag, did some last minute stretching before we were joined by Roger Roger. A rare sighting on a Sunday. AGS is always full of surprises.  Started the Garmin and we were off.

The 3 mile EC took us on a tour along the standard Cletus Route. We went old school and took a quick left to proceed to Main Street, but were met with puddles that were more like landmines and some road construction that forced some maneuvers around construction cones until we got to City Hall and proceeded along the open sidewalks back to Holly Springs Road and then back on Raleigh St. Proceed back to Womble and came upon a figure in the opposite direction that had the gait of Nemo, but sporting a Boy George durag bandana. Which PAX was it? Whoever it was, they were pushing a strong pace.

As we approached Stinson, the 3 PAX decided to head back to the Womble lot instead of proceeding forward to get the 3rd mile in. We would make up for it during the Main Event. On our way over the speed bumps we were greeted by Emeril, who slowed down long enough to give a wave and were eventually reunited with him in the lot, where we also encountered a Sunday unicorn in the form of Pablo, who was making his AGS debut.

Boy George joined the mix sporting a breathtaker for some rucking miles. H1N1 then Yogurt, followed by Forceps, equipped with bike for today’s edition of AGS. Still a drizzle in the air with 49 degree temps as 6:30 hit. At AGS we begin on time and warm up started with a quick greeting to everyone and instruction by YHC to follow him for a quick jog around the soccer fields.

Warm Up: Made our way around the picnic shelter and when we had the playground to our right, we switched to some lunge walks, then went to a light jog to the Crazy Ivan lot to circle up for SSH x10. Picked the jog back up, but learning my lesson from Friday’s EC, navigated the PAX around the small lake\puddle that formed in the far corner on the Stinson side of the lot. Performed some heel and toe walks, with some butt kickers and high knees mixed in. Light jog back to the main lot where PAX held a squat hold while YHC explained the route…

The Workout:

With the drizzle and rain accumulation these past weeks, there was no way we would be putting the Lake in play this morning. No sunrise, wet, and hills was the unfortunate formula this morning, but we had 9 PAX who were committed to ’embracing the suck.’ A wise man once said, “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” At AGS, I have come to find that accountability along these many trails and roads can take many forms and every Sunday I am humbled by the commitment by PAX who post and help drive each other through impossible situations.  Now this morning’s conditions where not ‘impossible,’ but “Are you really gonna run in this?” becomes less of an obstacle and more of an opportunity when you have 9 other HIM driving you through the rain or whatever else the Sky Q puts in your path.

The path took us down Stinson, where we connected with 2 committed PAX in the form of Brexit and LED, who started their morning stroll early. Along the way, we also saw Darby headed in the other direction complete with headlamp and a rucking sack. As the six made their way into the half-pipe of Stinson, we could see the Emeril and Pablo proceed back for the six from the top of the hill at the intersection of Bass Lake. Moved left toward Holly Springs Road and into the Ramkhatte development where we did a quick loop and another periodic circle back to pick up the six. Proceeded left onto Holly Springs, Right on Linksland, and then Right onto Salem Ridge. On Linksland, Pablo informed the Q that this would be the last circle back as he needed to get home for Sunday Service. Pablo and Emeril got some good mileage this morning and at solid pace. Thank you both for picking up the six the morning, men!

As YHC made his way down Salem Ridge, I looked back to see Forceps and DB in the distance, but no Roger Roger. As I circled back for the six, I learned that Roger Roger pulled a ‘Dauber’ and decided to pay a visit to Lowe’s. That Lowe’s along this route is a magnet and fellas, you are welcome. This route was by design for those looking to lose some extra weight along the way. Mentally prepared for the final two hills on the Salem Ridge Stretch and proceeded with caution as we crossed the street and headed up Bass Lake. It wasn’t long before Banana Seat motored down in the white Volkswagon with some emphatic horn work signaling encouragement to PAX, who were pushing up the hill. With Bass Lake conquered, Forceps, DB, and YHC made the final decent down Stinson to meet their last hill. As we made our way down, Yogurt circled back for the six and we attacked the hill together and then made our way around the soccer fields. We were reunited with Boy George and then UTI, who put in a 1/2 marathon this morning.

It’s Sunday, it’s not even 8 o’clock, it’s raining, and we had 16 SouthWake PAX posting serious miles in the gloom. Definition of commitment right there.

Mary: Stretches OYO, while YHC shared some words of wisdom. Along the theme of commitment, YHC shared that he celebrated another birthday this past Wednesday.  I made a decision 2 years ago to commit to a healthier life style, found F3, remained committed and I feel younger now than I did before I started. Heck- I feel better than I did in my 30’s.  I’ve posted about finding your ‘why’ in several backblasts in the past.  This morning’s exchange with my 7 year old would never have occurred 2 years ago. I would have rolled over and hit snooze and never experienced the things that I have just written about. Now when she asks me “Are you really gonna run this morning?,” it’s more of a rhetorical question in my mind as long as I know that I’ve got PAX waiting for me in the parking lot no matter how ‘impossible’ the conditions are for that morning or evening. It’s not a matter of will I run, its how far and how fast am I gonna be pushed. We are all stronger because of the commitment by the PAX in our group and continue to be inspired by the new guys starting out that continue to show up. YHC challenged PAX this week to make 3 connections- 1) one to an old friend to reconnect 2) an existing friend who you may not have seen in a few weeks (M4L-I’ll see you this week), and 3) a person you have never met (maybe in line at the grocery store, Dunkin Donuts, work, etc..), reach out to them introduce yourself and connect. There are people out there that need us-old friends and new ones.

Announcements: Wrightsville is just around the corner. Tobacco Rd. is the week after.

Prayer: Prayers for Shredder, Moby’s dad, CrabLegs, DoubleD. Deadbolt took us out.

Cletus has an Abyss also

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Another wet and soggy day to post in the gloom. The rain wasn’t too bad at all but the puddles represented as YHC found a few big’uns on the warm up mile. PAX of 10 posted for a shelter beatdown. Sliderule needed a last minute fill for Q and Yogurt didn’t do social media the night before so Banana Seat was happy to be back as YHC for Cletus just like old times. 0545, no FNG’s, let’s hit the puddles.

HC from Crosby but no show. Crazy Time must have did him in.

Warm Up:
Jog around the park for a short 0.3 mile loop back down to the shelter.
Good mornings, slow x10
Stretch upper
SSH x20
Stretch lower
Table top circle walk

The Workout:
Deconstructive burpees x10 each
– 5 steps (squats, leg outs, merkins, leg ins, squat hops)
10 burpees OYO to perfect

Partner up – same size
Upper body:
Dirkens from bench
Dips w/feet up on bench
P1: Abyss merkins – P2: Irkens (touch chest)
3 rds : x15, x12, x10

Somewhere in here YHC noticed Straight Cash getting some air from the side of the shelter. No merlot sounds, maybe just a breather needed.

Lower body:
1-legged seated squats, switch legs
Box jumps
Partner hold squats
3 rds : x15, x12, x10

P1 – BTTW nipplers x10
P2 – plank jacks
2 rds
Lipstick lead his country cadence count for us on this and YHC tried it out on rd 2.

Lower back raises on table top with partner x10, switch, rinse and repeat
Dauber showed up during this exercise, took of breath taker, and peaced out! Guess he was D.O.N.E.

Mary:
Big boy sit up-ups – found this on the exericon and wanted the PAX to try one each. Yogurt was the only one successful
Partner leg pushes x15
MOBY – Sally: 6 inch hold with hello dolly’s at the acoustic sections

We did reverse Name-o-rama.

Announcements:
Crosby band at Big Easy, pictures
2 weeks left until WB. Rain training welcomed.
See slack and FB for all others

Prayer:
Full house dad GI bleeding
Doug Stein knees and new born
Shredder’s recovery
Aqua-mans son from concussion
Courtney tumor (Hasselhoff request)
Miller family, Dad with weeks to live from brain tumor (BS request
Lipstick MIL cancer treatment

As we were departing we forgot about Breath Taker. The boys from Woodcreek picked it up and will chip in on the $50. Not sure who is wearing it yet but heard they may drop it off at Nemo’s front porch.

It was great being back at Cletus to lead the PAX. The shelter workouts are one of my favorites probably bc you don’t really get a break for 45 mins. YHC had to catch some breath a couple times especially after abyss merkins. Always humbling to be able to lead such a great group of HIM. Until next time…

BS Out!

R4TJ – Relay Racing for beach bodies and PRs

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EC: Skidmark and 187 went out for some bonus miles

Warm Up: Windmills, Daisy Pickers, High Knees, Butt Kickers

The Workout:  PAX of 10 formed 2 teams of 5.  The teams were formed to match paces of the teams as equally as possible.  A member from each team was staged at the infamous 4 corners of Ting Park with an additional station positioned on the main road between the basketball courts and the base of the ramp.  The corner at the base of the ramp served as the starting line for each relay race.  The matched runners sprinted from their station to the next tagging their teammate to start the next leg.  As each of the 5 member teams completed their circuits a score was tallied at the base of the ramp.  With each completion the PAX at each station would advance to the next spot.  Eventually everyone got a shot at each leg of the race, with everyone completing 5 races going clockwise around the circuit and 1 going counter clockwise where our runners continued on through the circuit picking up their teammates along the way.

At the competition of the final counter clockwise circuit.  The two teams formed 1 team for an Indian Run back to the basketball courts continuing on the counter clockwise route.

I promised FUN…  Hope it was 🙂

Mary: Skidmark led us in some stretching.

Announcements:

187 turned the big 40 today!

Deadbolts call for support at the veterans event on Saturday at Hope.

Skidmark gave an epic speech!  Most of us forgot it as he was saying it but the standout moments involved our beach bodies and something about PRs.  You had to be there…  In the moment we all had a vision of this exact scene (again Happy Birthday 187 – you are WELCOME! – Apologies and/or you’re welcome to Cowboy, Short Pole, Yogurt, Banana Seat for not capturing you in this vision…)

Prayer:

Prayers that we all stay healthy and injury free.

YHC thanks everyone for their prayers for Benji

Prayers that you can all erase the image from this Back Blast from your brains… sweet dreams 🙂

Edit: Updated thoughts on Skidmark’s speech

BTW – I was joking around about Skidmarks speech and I realized that I did minimize his message which was about a sense of pride we should all have in ourselves for getting up and getting out there everyday. Even in this very dreary week you can see Strava lighting up with outdoor activity as we know many would opt to stay in bed or maybe hit the dreadmill (cough cough SlideRule). Point is we are all individually remarkable and as a group we are more than remarkable. Hence the beach body and PRs reference which fit into his speech better than my own re-hash. As we often like to say, “Good Work Men!”. Keep it up, keep getting better. Hope I captured the essence of the speech well enough. Please feel free to elaborate Skid but the image stays 🙂

 

Craigslist Hook Ups

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Monday accountability is tough. Week 2 for Downtown Train and looking forward to continuing to learn more about the site.

2 for EC as Deadbolt joined YHC and took off at 0505 for a 2+ mile out and back to the pole at 55, with Cemetery Hill providing the early challenge, and evidence of some sidewalk flooding of measurable depth and flow (Deadbolt might need to install a FIMAN gage in the area until they are done with construction).

Warm Up: On the jog for what will be the regular w/u route, circle up back at the start for a run through of the classics followed by extra time to stretch the arms.
The Workout: On the jog around the traffic circle and to the rocks. Selected a rock of good size for a high intensity, high rep workout.  John Cusack over to the back side of the library lot. Settled in and there was somewhat of a routine. 4 rounds. Each round we did 4 sets. Between each set we did a 10 count to recover. Between each round we went on the jog across the lot, squat hold for the six and a 10 count, followed by SSH ICx30, 40 then 50 (anyone detecting a trend – I like keeping the PAX moving with the SSH).  The rounds were as follows:

  1. curl 21s – a 7-7-7 IC set of curl motions with no rest between the 7s
  2. tricep overheads and tempo dips both ICx10
  3. ground pounders and push outs both ICx10
  4. weighted tempo squats ICx10 and squat to star jumps 10 count

Somewhere in the middle of these sets we had a traffic issue as a slow moving vehicle passed through as if they were dropping off books in the off hour drop slot.  Kept moving and soon we saw a black durango roll through.  The 2 vehicles seemed to each make a couple laps around and we thought they were sad clowns thinking about joining us.  They never connected but sure looked like they were looking for each other.  Who would have thought the downtown library was an early morning meet up for craigslist hook ups?

Return the rocks and on the jog to start

Mary: Plank-o-rama and we stayed in a plank all the way around – you don’t need to be on your six to be a real man when you are doing Mary.
Announcements: Great time to look at Q signup sheet and get in the mix.
Prayer: Moby’s dad and family, UTI’s dog, Shredder on the mend, and unspoken, Yogurt took us out

Another strong showing in the books for the new AO.

A Rucking Magic Show..11 PAX Got Stronger and Served A Large Helping of Hills at AGS

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Another brisk morning at AGS with cloudy skies. Temperatures hovered around 34-35. As I pulled into the lot, I came upon the grill of a giant truck that had backed into the spot facing the entrance. Put the car in park and looked to my left and it witnessed a rare Sunday Cowboy sighting. He had missed U-Turn yesterday, and heard the news that there were miles to be had on Sunday. Pulled the flag out from the back seat and planted it with authority. Today was gonna be one of those days where it all comes together to set the tone for the week. As I planted the flag, Dauber rolled in, followed by Dumbo who had heard there would be some ‘Rucking’ at AGS the night before.

At that moment, I must have either been deep in thought or maybe my head was down long enough to not see that the Sir DawgPound arrived in his silver chariot. It was like a damn magic show at that point, as M4L emerged from Dumbo’s truck equipped with his backpack. Boy George appeared from the shadows of the newly installed bright lights at Womble, then followed by the boys of WoodCreek- Lipstick and UTI.  Another unexpected surprised appearance came in the form of Yogurt, who ran in from the other side of the lot with a 4 legged companion, Anabelle (aka-F3:Crumb Snatcher). With 2 minutes before 6:30, Forceps was putting the finishing touches on his mountain bike assembly to ride alongside our rucking and running brothers this morning. 6:30 hit and YHC advised those that were rucking this morning to drop their bags for the following warm-up that went something like this…

Warm Up: Light jog to the far end of the lot. Carioca L over R\R over L back. YHC then made the call to have PAX follow down the steps and start counter clockwise around the soccer fields. Squat holds for the 6. Circled up for Imperial Walkers x10. Mosey’d to the far end to the Crazy Ivan lot where PAX circled up for squat claps x10. Lunge Walks alternating to Butt Kickers and High Knees to the Stinson side corner of the soccer fields. Circled up and performed Hillbilles x10. Toe Walks and Heel Walks to the last corner with alternating Butt Kickers, Lunge Walks and Frankensteins. Last Corner circled up for a set of Moroccan Night Clubs X 10. Mosey’d back to the lot where PAX performed a squat hold while YHC confirmed this morning’s route for running and ruckers received instruction on their Sunday edition route.

The Workout: The running route was as follows: PAX headed up Grigsby to Sugg Farm and headed to the preceding neighborhood onto the greenway. Once entering Bass Lake, PAX proceeded counter clockwise making a half moon around Bass Lake, and proceeding down Bass Lake Road to a right on Salem Ridge. PAX then followed Salem Ridge to a series of lefts, one on Linksland, another on Holly Springs Rd, and then Raleigh, Grigsby, and Stinson back to the parking lot.

The rucking route included a wonderful 3.5 mi route complete with majestic skyline views through the Sugg Farm gates and a date with Soul Crusher. Although I did not have the privilege of experiencing this route today with those that were rucking, I am sure the mumblechatter was on point and just what the doctor ordered for those in attendance. I did see some pictures of PAX attacking Soul Crusher afterward and can only imagine the quality exchanges that took place on this particular segment on the incline.

As for the running route, YHC had an opportunity to catch up with PAX after a week away from the gloom due to work travel. Sunday’s are special to YHC as selfishly it’s the one day where I hit the reset button, reflect on the week, catch up with my F3 brothers, and clear my head for the week ahead. I have been committed to Sunday 10k runs at AGS for many weeks now and wouldn’t have been able to do it without the accountability from the PAX that continue to show each week and push me in ways I never thought possible. Speaking of pushing, Lipstick (aka-Anthony Sobier’Jetski’-thank you Dumbo) led the way with UTI not far behind and making the most of his AGS experience by picking up the six several times on the 6+ mile route on his way to 9 miles by the end.

At the beginning of the run, it appeared that Crumb Snatcher had taken to some extracurricular activities at Womble, which led Yogurt to head back to corral her before eventually rejoining the PAX on the greenway. Cowboy, SirDawg Pound and YHC made our way up Grigsby and onto Sugg, but not before noticing that someone built a large wall along the new construction, which unfortunately now blocks the panoramic view of the orange, pink, and purple hues that make up the main attraction of the AGS.  Made our way to the greenway, but not before snapping a photo of the sky-a prefect blue\pink watercolor between the neighborhood homes. PAX made their way around the lake and then onto Salem Ridge for some hill work. At this point in the workout, YHC would like to say that he chewed these hills, but it was more like a chew and some choking between bites as there were periodic walks and squats at each block along the way to Linksland. Fortunately, Lipstick and Cowboy kept YHC accountable throughout this segment, with UTI later giving high-5’s to PAX along Holly Springs Rd. as he picked up the six.

Along Holly Springs Rd with Cowboy in front, we witnessed a car being pulled over on the other side of the street. If I didn’t know better, I would have thought this poor guy got pulled over unnecessarily as a result of the reading on the street radar sign Lipstick put up with his running today and not this guy’s actual vehicle speed. Anyway, PAX proceeded onto Raleigh, then Grigsby and Stinson, back to the lot to join PAX for COT.

Was later informed that Bernie, Brexit, and PSI were out in the gloom this morning, making it happen with 14 miles of roadwork. Nice Work, Gents! Also a Draper jeep sighting….we’ll have to check the Strava..

Mary: Stretches OYO. YHC offered a few words as we approach this week and shared a story from his travels this past week. The message shared today was inspired by some recent branding from his company that states “When you change what is possible, you change everything.” Almost two years ago, YHC was uncommitted and in many ways in need of F3 without even knowing it. I couldn’t walk walk up 5 flights of stairs, let alone run a half mile. Now I’m here every Sunday running 6+ miles. The message is simple and true in all things. YHC reminded PAX to be aware of their ‘energy’ not just in the gloom, but at home with family, and in their relationships. The positive energy we exude is important not only to positive decisions and relationships, but decisions of purpose that impact the positive change and help others achieve what is possible. Keep headlocking, Men! There are many out there that need us.

Announcements: 3 weeks to Wrightsville, 4 weeks to Tobacco Road. Dunkin Donuts for 2nd F-where we met Skidmark were later treated to an economics lesson by Dumbo and a Dauber Lowe’s adventure story.

Prayer: Prayers for Shredder, DoubleD, Double D’s Dad, Marriages. YHC took us out.

Crazy Ivan Backblast 2/15/2019

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , ,

Pax of 19 for 5 stations of pain:

Particle Board, Fonzie, Banna seat, Emril, Mookie, Yogurt, Lucky Charms, Nemo, Strait Cash, Pac Man, Dumbo, Wiggly, Peeping Tom, Pumpkin Spice, Lipstick, Coal Ash, Deadbolt, Chips

Breah on the Q

Warm Up: Jog around the lower parking lot and 5 burpees for Deadbolt being late to the party. 22 Counts of SSH, Imperial Walkers/Hillbillies, and Merkins

The Workout: 5 stations Tabata style 30 seconds of work 10 seconds of rest. Rotate stations every 3 mins 3 seconds.

Pain stick station

Round 1

Curls- Overheard extensions- Rut Rows- Strait Arm Lifts (repeat)

Round 2

Goblet Squats- overheard squats- split squats- Back squats (repeat)

Tire station

Round 1

Partner 1 & 2 Tire  flips- and Partner squats with tire- switch each set

Partner 3 & 4 Run as far as you can in 30 seconds partner runs alongside then switch

Round 2

Lateral jumps- up and over- box jumps- fast feet (repeat)

Med ball station

Round 1

Slams back and forth-partner side throws- Chest passes- turnaround overhead throws

Round 2

Big boy sit up partner throws- partner dying cockroaches- American hammer ball pass- Partner ball merkins

Battle rope/Fire hose station

Round 1

Partner 1 waves/partner 2 fire hose carry (switch each set)

Round 2

Partner 1 Double arm slams/partner 2 fire hose skaters

Kettlebell station

Round 1

Swings-right arm snatch-left arm snatch- upright rows

Round 2

Renegade Right arm row- renegade Left arm row- Right arm KB merkin- Left arm KB merkin

Mary: Circle up for 22 counts of Imperial walkers, Low Slow Flutter, and reverse LBC’s

Announcements: 2nd F at Dunkin and the Fritter Foundation speech

This weeks Q source focused on getting yourself right so that you can be right for the rest of your life. F3 is a prescription, not a suggestion. 1st F is to get your body right, that leads to the 2nd F of connecting to others and that leads to getting your head right with the 3rd F and the sky Q.

Prayer: Prayers for Shredder and Crab legs and for our relationships Emril closed us out.