Patriot Day / Marathon Monday

Patriot Day / Marathon Monday

DATE: 2023-04-17 AO: Blakovery Q: bratwurst PAX: bratwurst, Polly, frasier, fleetwood, tuck, Kielbasa FNGs: None COUNT: 6 The classic PJ route was on tap for today. A spry Polly and a tapering Frasier took the lead while the rest followed and were likely bored by 4th Official talk with PO, SPA, and DOGSO.
Thinking about Hairball (Jon Myers), Garcia (Justin Kennelly), and Sparrow (Eric Smith – 13160) and the other runners on this Marathon Monday that are tackling the 26.2mi from Hopkinton to Boston. – Track runners here: results.baa.org/2023/ – or in the App here: www.baa.org/races/boston-marathon/baa-mobile-app – TV coverage here: www.baa.org/races/boston-marathon/watch/tv-coverage

Saturday 4/22 Convergence- Neighborhood Watch XL

This Saturday 4/22 Commitment and Paper Trail are Converging for a running CSAUP. This event is a great way to get to know some of your fellow PAX as neighbors and promote this amazing group we are all fortunate to have found!

6am launch from Nesbit parking lot- YHC will be leading you all in a run to hit every PAX member that lives in Millbridge and Walnut Creek. Upon arrival, we will briefly stop to plant an F3 Waxhaw yard sign on their lawn, no Merkins, no imperial walkers, just plant the sign and move on to the next home. We will be staying together and/or doubling back for the 6 to not lose any runners along the way. This route will be just under 11 miles. I will have water stations at several PAX homes along the way, however if you have your own means for hydration, it is suggested. This will be 95% road will a short dirt section between hoods.

If you do not believe you can run all 11 miles, please feel free to join us somewhere along the route. Just the same, you can always cut out early if you are familiar with the neighborhood and can get back to the Nesbit lot.  I have attached a link to the course on Strava.

We will be carrying the F3Waxhaw flag and AO shovel flags along the way. Wear your favorite F3 shirt and join us in showing these neighborhoods who we are and maybe even pick up a few FNG’s along the way. Headlamps will not be required, but feel free if preferred.

 

Strava Map

 

⚡️Short Circuit⚡️

DATE: 2023-04-15 AO: Davinci Q: Eleanor PAX: Odd Job, midriff, teddyf3, Chopper, snowflake, Hippie, Cheese Curd, Franky, C3P0, sledge, Kaboom, Rousey, ToeJam, Pilgrim, das_boot, Dooley, Happy Little Tree, Hulk Smash FNGs: None COUNT: 19 WARMUP: Wood Choppers | Bend and Reaches | Seal Jax | Windmills | Frankenstines
THE THANG:
Circuit 1 (45 sec work/15 sec rest | 3 rounds) – Sprint/back pedal (between parking lot lines) – Plank merkin – Broad jump – 6 inches

Circuit 2 (45 sec work/15 sec rest | 3 rounds) – Power Skips – Shuffle, shuffle, squat jump 180 – Merkins – Bounds

Circuit 3 (45 sec work/15 sec rest | 3 rounds) – Pull up (5 count negatives) – Explosive merkin – Mount Climber – Eleanors (we’ll see these again)

MARY: No time today
ANNOUNCEMENTS: Waxhaw Trail Fest – be sure to sign up before April 15th to get your sweet hoodie
Q school – April 22nd; it’s still a full workout so make sure to come out.
COT: Amen 🙏🏽
Today was one for the books!!

Party of five – fully smoked

DATE: 2023-04-15 AO: Olympus Q: Pelosi PAX: voodoo, MARTA, The Worm, mighty_mite FNGs: None COUNT: 5 WARMUP: Flailing and squats THE THANG: This one did it’s magic. By the end the Worm and Pelosi were seeing technicolor. 4 rounds of 7 press, 8 SLDL, 12 Rows per side, 10 rounds of W AMRAP, 3 rounds of the ultimate beach prep exercise the Wood Chopper, 3 rounds of goblet squats, 50 straight swings, then in prep for the 5/20 snatch test we did some EMOM snatches 5 per side. Bump up to 10 per side times 5 EMOM for 5/20 – easy peasey. Overall glorious morning. The Worm started out raging at a slack underling but was in his zen space, even seeing new colors by the end of the workout. MARY: Only because we were toast and done with the weights, we did 1 minute plank and 1 minute bridge. ANNOUNCEMENTS: COT:

Stonebriar & Preserve Pond

DATE: 2023-04-14 AO: -Brave Q: wildturkey PAX: teddyf3, Rousey, jrr_tolkien, midriff, soft_pretzel, rachel, Odd Job, Cheese Curd, ToeJam, fire_hazard, Simba FNGs: None COUNT: 12
WARMUP: Run THE THANG: BallyT to Stonebriar twin hills ‘mericans at bottom/Sit-ups at top Head north to The Preserve pond loop partner up, 3 laps 10 partner burpees, 20 hand slap ‘mericans and 30 patty cake sit-ups Back south to Stonebriar 5 trips up the hill w/ 5 burpees at top a few shenanagens on way back finish with relay race
ANNOUNCEMENTS: Converge at da Vinci (No Stonehenge.) WTF
COT: Peace, love and burpees

Run Away

DATE: 2023-04-14 AO: Mountain-Goat Q: Insomniac PAX: sledge, retread, slim_fast, Beefeater, Mayflower FNGs: None COUNT: 6
WARMUP: Mosey to Cary Ridge THE THANG: Explore every cul-de-sac: trot in, sprint out/run away, recover to the next MARY: who’s Mary? ANNOUNCEMENTS: some thing in Waxhaw with a hoodie; pray for Julie COT:

Dinner for 2?

DATE: 2023-04-14 AO: Kevlar Q: Orange Whip PAX: lex_luthor, Orange Whip FNGs: None COUNT: 2 Weights in the pavilion during some rain and 2+ miles. Only Lex and YHC. Good circuit with merkins, sit-ups and running between sets.

What’s a tarantula, Dad?

DATE: 2023-04-13 AO: Nightmare-On-Elm Q: sledge PAX: midriff, Happy Little Trees (2.3) FNGs: None COUNT: 3 “Wait, where is everyone?” “Looks like it’s just us, but I saw Midriff running so he might join us.” “Who’s Midriff? How’d he get his name?” “Not sure. Do you even know what a midriff is?” “…no…”
WARMUP: 15 SSHs, 15 IWs
THE THANG: REPS EA: 30/20/10/20/30 1. Burpees 2. Big boy situps 3. Chair presses (overhead) 4. Toe tap crunch on curb 5. Tarantulas (jump lunge x2 + squat = 1)
MARY: Yes. See 2 and 4 above
ANNOUNCEMENTS: None
COT: Midriff took us out and then shared the story behind his F3 name
I stole this workout from @tagalong without prior notice nor permission. Thank you, sir!

DT 4/13

DATE: 2023-04-13 AO: -Devils-Turn Q: retread PAX: Astro (Kyle Kirchhoff), bunker, Dosey Doe, fleetwood, hairball, Kielbasa, frasier, retread FNGs: None COUNT: 8 THE THANG: The pax endeavored to accomplish various thangs this morning: the T-Shirt route, 3 x 1km mile training, etc. ANNOUNCEMENTS: Best of luck to Hairball in Boston! COT: Astro closed us out with prayer.

Breakfast for 2?

DATE: 2023-04-13 AO: Sparta Q: Orange Whip PAX: funky_cold, Orange Whip FNGs: None COUNT: 2 Spring break seems to have sucked the life out of AOs this week. Fortunately some of us are still getting after it.
Funky & I got there late and realized we were the only ones showing up today and made the best of it.
The Thang Run to Crestdale track -1k run at 10k pace -1k run at 5k pace -1k run at 10k pace -couple recovery laps Run back
Great crisp morning. Looking forward to seeing the rest of the guys next week.

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