Running 4 the John – F3 South Wake

Tadpoles chillin’ on the greenway

April 2, 2025/in Running 4 the John /QIC: Mr. Terrific
PAX: Banana Seat, Full House, McNugget, Mr. Terrific

FNGs: n/a Warm Up: n/a The Workout: Dodged heavy traffic by sticking to the sidewalks and discovered a new-ish sideway. It had hay (or straw) all over it, which make it feel special.
We meandered to McNugget’s neighborhood, coincidentally and he confidently led the way through the greenway.
On the trail there was nice mumble chatter and we discovered tadpoles, having a pleasant swim in deep puddles.
https://www.strava.com/routes/3341120496174456750

Mary: n/a Announcements: 2nd F opportunities this Friday and Sunday. T-Claps (Recognition): n/a Prayer: Banana Seat’s mother recovering from quadruple bypass heart surgery, Full House’s Dad recovering from surgery.

Rap song for some laughs 🙂

4 Tour the ponds

February 5, 2025/0 Comments/in Running 4 the John /QIC: Mr. Terrific
PAX: @mrterrific, Batboy, Jellybeans, Yogurt

FNGs: none Warm Up: none The Workout: 5.3 mile route turned in 7ish miles. Ran from Ting Park to Kilimanjaro Hill to Veterans Park to Jones to Earp back to Ting Park. Mary: none Announcements: Concealed carry planned by @bestinshow in April. T-Claps (Recognition): n/a Prayer: Unspoken prayers

Water Park at R4TJ

April 3, 2024/in Running 4 the John /QIC: Abe
PAX: Abe, Batboy, Dumbo, Gillette, M4Life, McNugget, Pablo, Wild Turkey, Yogurt

FNGs: none (don’t blame them)

Warm Up: SSH, high knees

The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).

Mary: Nah, we’re good.

Announcements: see Slack

T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done

Prayer: injured PAX, miss seeing them in the gloom, reach out!

Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.

Keep it Simple, Make it Hard

February 21, 2024/in Running 4 the John /QIC: Woody
PAX: Batboy, McNugget, Woody, Yogurt

FNGs: Nope

Warm Up:SSH, good morning

The Workout: No frills, all hills route – Crossway Classic Edition, out & back

Mary: Nope

Announcements: Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend.

Prayer: Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment.

After COT: Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats! Sprint up to a series of markers of progressing distance, walk back down. Total of five sprints. Feels good, man.

Running 4 the John: Desination WoodCreek

December 6, 2023/in Running 4 the John /QIC: UTI
PAX: 187, Batboy, Bobby Boucher, Dumbo, Emeril, Full House, Pablo, Sputnik, U.T.I, Yoshi

FNGs: None

Warm Up: None

The Workout: It was more of a run

https://connect.garmin.com/modern/course/240558537

Mary: None

Announcements: Xmas Party

T-Claps (Recognition):

A reminder to tell someone important to you how important they are.

Prayer: We prayed for recent stroke victims and their recoveries.

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

August 10, 2023/in Running 4 the John /QIC: Yogurt
PAX: @flop, 16-bit, Banana Seat, Batboy, Dawgpound, Nemo, TomTom, U.T.I, Wild Turkey, Yogurt

Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either.

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap.

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC!

The Bowler Runs 4 The John

June 14, 2023/in Running 4 the John /QIC: UTI
PAX: 187, Abe, Axe, Batboy, Cupid, Dawgpound, DownRange, Dumbo, Lawn Dart, Lipstick, Maybelline, Pikachu, Roaming Gnome, Skidmark, UTI, Wild Turkey, Yogurt

FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements:

Bottle Share this weekend – see Cupid and Slack
Picnic next weekend – see Cupid and Slack
3 Alarm Run – just show up (See Q sheet)
R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

Prayer:

Maybelline
- MIL is having open heart surgery, M is traveling to be with her
- Dad is recovering from recent procedure
Pikachu
- MIL is traveling
- Mom is having surgery
Down Range
- New baby, new to the area, new job

Plogging at R4TJ

June 7, 2023/in Running 4 the John /QIC: Abe
PAX: 187, Abe, Maybelline

FNGs: none

The Workout: YHC learned of plogging recently (picking up trash while running/jogging). Global Running Day was coming up and I decided to take the Q and celebrate by plogging.

4 bags of trash were collected and 3.7 miles were covered in one hour. Pace was definitely affected with lots of starting and stopping. But I still managed to get a decent run in and Main St is cleaner for now. 1st and 3rd Fs accomplished.

Prayer: 187’s mother-in-law, Maybelline’s dad