About Al Dula

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So far Al Dula has created 52 blog entries.

2.5 miles w the BLIMPS

By |2022-11-28T21:08:48-05:00November 28th, 2022|Categories: Natty's Hump|

PAX:  Ruckers:  Snookie, Phoenix, STP, Gunny.  Runners: Gilligan, Drizzle, Ramses, Schnitzel, Scooby Doo.  Beat Down: Ozone, Big Poppy, Sugar Cake, Amelia, Tetnus, Hallpass, Jitterbug (Q). 16 Started it off with a slow mosey going counter clockwise around the big parking lot, stopping about 100 yds down on the E side, to do a Warm O


Lucky 7 BLIMPS

By |2022-06-24T19:02:45-04:00June 24th, 2022|Categories: Lunatic Fringe|

PAX:  Jayhawk, Blowout, Battle Axe, DQ, Bodie, Matlock, Good Hands, Amicus, and Amicus 2.0 FNG - Smaug! Warm-O: String Rippers, Hillbillies, Wind Mills -Snooki Style-, Mosey around the perimeter of the parking lot. THANG: BLIMPS x Lucky 7, 6, 5,4,3,2,1 Pax is to start at upper end of Parking lot on the car parking lines


Lindley Park Filling Station Loop

By |2022-06-08T10:37:13-04:00June 8th, 2022|Categories: Starmount Stampede|

It was a good morning to run with the Stampede and we had a good turn out! PAX:  Grafiti, Nancy, Big Sky, Scooby Doo, Hard to Get, Hermes, Refi, Gilligan, Snakes on a Plane, Wilma, Jitterbug -Q Warm O: Stretching exercises, Rippers, Wind Mills, Hi Jack Hi Jill, Lunges Thang:  Key instucts for sugar rays


4 Corners block party at Fenceline

By |2022-06-02T21:12:02-04:00June 2nd, 2022|Categories: Fenceline|

After Memorial Day's events, it was good to stretch the legs at Fenceline with some bros. Warm-O SSH's, Squats, Lunges, Carolina Dry Docks, Hand Release Merkins, Press Press Fling, Hi Jack Hi Jills Thang! Starting at the flag we ran to Dellwood where we did 20 squats, -I lead- , moseyed to Cornwallis, 20 Carolina


Don’t Sweat the Details!…no running tho…bro….

By |2022-04-06T21:08:24-04:00April 6th, 2022|Categories: Sweat Angel|

Sweat Angel 3/31/22 Weather:  Gloomy, windy, chilly, perfect. Warm O SSH's, Lucky 7's, High Jack High Jills, Sting Rippers, Abe Bagotas, Alt Lunges Thang Grab your two weights and we walk to Country Park, down past the fence to the beginning of the steepest part of that hill on the road connecting the two parks.


Murph + Stair Ladder Grinder at Fenceline!

By |2021-12-29T20:29:43-05:00December 29th, 2021|Categories: Fenceline|

PAX: Viagra, Daisy, Patch, TJ Hooker, Pity the Fool, Jitterbug Q -Beatdown- Gilligan, Butt Fumble, Scooby Doo -Splinter Walkers Warm O SSHs, String Rippers, Hi Jack Hi Jills, Lunges, Copperhead Squats, Press Press Flings> Mosey around the block through the buildings from Sunset, to the basketball court and then to the playground/monkey bars THANG: 2


“One Exercise to Rule them All!” + 2.5 miles @ The Hump!

By |2021-12-23T21:15:36-05:00December 23rd, 2021|Categories: Natty's Hump|

PAX: Cheddar, Ricola, Scooby Doo, Butt Fumble, Jitterbug Q (Beatdowners), Phoenix, Kilowatt, Oil Slick, Sacked, Lightbright, (Ruckers) Warm-O:  Side Straddle Hops, Press Press Fling, String Rippers, High Jack High Jills> Mosey Mosey'd to Church Parking lot> 8 Burpees, head toward Downtown on the Greenway, stopped along the way, about every 1/4 mile for 8 Burpees>


Jitterbug celebrates 6 yr w the Sad Clown Killers!

By |2021-12-19T21:04:11-05:00December 19th, 2021|Categories: SC|

6 years ago, Dec. 18th, 2 friends encouraged me to check out F3!  Tight Squeeze -Frank Thomas & Nixon -Ashley Cobb, thanks to both of them for knowing me well enough to tell me, "You're gonna love it!"  Yep!  My first AO was Derailler (now Lunatic Fringe) w Longtime on the Q. So, my buddy


Shake-N-Bake! Last week! Doh!

By |2021-09-28T22:06:49-04:00September 28th, 2021|Categories: Shake & Bake|

PAX:  Norwood, Bobby Knight, Dabo, Graffiti, Xerox, Red Dragon, Maneater, Chriswah, Centerfold, Drizzle, Mallcop, Wojo, Slumlord, Airball, Jingles, Untouchable, Jitterbug -Q Great morning to work!  Planned a modified version of the Iron Pax we did at GSO Day at week 0, but was advised by the great and powerful X-man that this is a running


Lunatics on the Fringe of Ragnar, meet Mr. GLAMPS!

By |2021-08-20T21:14:22-04:00August 20th, 2021|Categories: Lunatic Fringe|

PAX: Xerox, Hoosier, Silicone, Hallpass, Double Check, Drizzle, JR, Centerfold, Dr. Quinn, Flamingo, Jitterbug (Q). AO: Lunatic Fringe:  Greensboro Day School Lovely morning to sweat out any funk that may have been invading our bodies!  We started the day with.... Warm A Rama SSH's, Squats, Wind Mills w a Pump at top, Imperial Walkers, Lucky

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