Shield Lock Challenge

/in /by

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.

“Hey, What running club are you guys with?”….something something something…

/in /by

FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update.   Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Bullseye’s B-Day Party!

/in /by

QIC: Bullseye

FNGs: Tony the Teacher, Pistorius
Warm Up:
The Workout: EC: Dahmer, Warbucks, Aquaman, Pikachu; Distances between 3-14 miles were had. The 6 was picked up!
Mary:
Announcements: Happy Birthday Bullseye!
T-Claps (Recognition):
Prayer: Aquaman took PAX out.

My dog ate my homework… 6/29 U-Turn

/in /by

FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:

U-Turn

/in /by

13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!! 

FNGs: Welcome Alpine!

Prayer: praying for all the fathers out their this weekend.

Merlot? FNG? That sounds good, I’ll have that…

/in /by

FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.

U-Turn race weekend

/in /by

6 PAX weren’t racing this weekend and got some mileage in. 2 for EC, 1 for 3 (2 if you count breathtaker), and 4 for 5. Lots of good effort out this morning.

Warm Up:
Mosey around the parking lot doing butt kickers, high knees, skipping, carioca, lunge walk, and Frankenstein kicks. Circled up for SSH, Windmills, mountain climbers, and calf stretches. PAX said farewell to Slide Rule and we were on our way.

The Workout:
Standard 3 and 5 mile routes.

Mary:
Who?

Announcements:
See social media.
T-Claps (Recognition):
Katniss for taking on breathtaker.
Slide Rule for not letting me do EC solo and heading back early so the M can get miles.

Prayer:
Injuries and racers today.

YHC took us out.

Hot one…

/in /by

FNGs: Nope
Warm Up: The usual
The Workout:  Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:

Better late than never, I say…

/in /by

FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks.  A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.

What a sunrise…

/in /by

FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.