First Chill of the Season

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YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

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!

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

I can see for Miles and Miles and….

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FNGs: None
Warm Up: Short and sweet – Legs moving in position – High Knees, Wide Knees, High Knees. x12 Frankenstein, x12 Imperial Walker, Misc Leg Stretches – Let’s Go.
The Workout: Multiple PAX for EC this am – varying distance Old Loop (5) Old Loop (3)  and the ME The U-Turn 5+. If I missed you in this count let me know, there were some PAX still out past 7.
Mary: N/A
Announcements: Beer/Milk Mile, Torch Run HS Police, See Slack for dates/codes.
T-Claps (Recognition): Picking up the 6 was a regular occurrence about every 1/2 mile.
Prayer:  Full House’s cousin now cancer free, Pablo’s family friend’s Father who is ill, Noah’s Ark and M, unspoken, YHC took us out.

Great Day for a Run

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Q: Full House

EC: Redenbacher, Full House, Alpine

FNGs: None

Warm-up: SSH x 20, Imperial Walkers x 15, Daisy Picker x 10, Good Morning x 10, Open the Gate x 10

Workout:  standard U turn route, Dauber- iron PAX challenge, 150 burpees so he claims…may need the target video footage to verify :joy:

Announcements: F3 family picnic on 10/12/2019, HS half Marathon on 11/29/2019

Prayers: BRR brothers, Crab Legs, Noah’s Ark, Dorian storm victims

Full House took us out

Your social schedule for the next year…

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FNGs: Nope!
Warm Up: SSH x25 (mumble chatter about a running workout…), Imperial Walker x15,  Hillbilly x10, Stretching, Daisy Picker (slow) x10. on to the thang..
The Workout: HIM all over Holly Springs this am and some comments about Deer, I mean PAX, on the roads. Great work to the numerous miles out there this am for EC….Too many to mention. The U-Turn was in full effect!
Mary: Not this time
Announcements: Well this was interesting… What started as a notification about 2ndF bbq on 10/12 at Harris Lake turned into a South Wake who’s who of events basically through holding time for next July 4th’s CSAUP….Check slack as my fingers couldn’t catch up past JOCO Convergence next weekend and Christmas.
T-Claps (Recognition): Good seeing you out there again Skidmark! Looking forward to your full return! Also, so many 6 pick-ups today. Really great job men!
Prayer: All PAX recovering from injuries, please try and make sure you reach out to those who aren’t posting and on IR. Keep your shield lock strong!

Got any good CDs?

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20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Let’s get to it… Slide Rule this one’s for you! ;)

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FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong.  Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us out.

Hey ShamWow, this is a BackBlast

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FNGs: I hope None
Warm Up: I assume y’all ran
The Workout:

Shamwow took off Backblast duty. But since we need them for Meg’s Smile donations, I’m doing it.  On July 13, 16 HIM got together and ran at UTurn.  Who were they, the world may never know (except the 12 Oaks guys, who I accosted personally).

Shield Lock Challenge

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23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.