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Keep it Simple, Make it Hard

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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. 

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Running 4 the John: Desination WoodCreek

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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

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

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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! 

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The Bowler Runs 4 The John

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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!

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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
trash

Plogging at R4TJ

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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

radar-check-radar-for-someone-who-cares

The Hunt for the Next R4TJ Site Q

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FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements:  R4TJ site Q WANTED

Starting a portable toilet business Tips - T BLUSTAR

T-Claps (Recognition):  Happy Birthday 3 ALARM!

Prayer:  Yoshi’s friend Christian, had a medical issue while out of the country.  Made it back but still getting checked out.

Waldo

Where is Waldo?

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EC:  Emeril, TomTom, UTI et al

FNGs: Not today

Warm Up: pffffft. we show up ready to go at the John.

The Workout:  Standard 5 mile route – The Grinch

Mary:  Short on time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Skidmark for feeling good enough to run!

Prayer:  UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.

Skidmark took us out. Always an honor to lead

Running in the Rain (4 The John)

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A Good Mix of Hills

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FNGs: none

Run for the John route had us doing 5.3 miles today.
Warm Up:Windmills, Frankenstein, and Imperial Walkers  x12.
The Workout: Leave Ting, head up Crossway, right on Flint Point until Madsen at Rhamkatte.  Take Old Ride out to Holly Springs Rd. Right on Holly Springs Rd. Right into Jones Park and the path to Veterans Park. Go around Veterans lake and take Chrismill left until we get back to Crossway. Take a right on Millpass and a left on Anchor Creek back to Ting.
Mary: no
Announcements: no
T-Claps (Recognition):
Prayer: Stubs, Lipstick family, Oyster good hip diagnosis. YHC took us out!

R4TJ, Cat in the Hat Version

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A baker’s dozen showed up for a Cat in the Hat tour around Arbor Creek

2 for EC (Fram and Breach)  ME- Fram, Roaming Knome, LipStick, 187, Dumbo, McNugget, AXE, Bobby Dall, Bobby Boucher, Cancun, Abe, Woody and Breach on the Q

Warm Up: 22 counts of Frankensteins and Lunges to get the legs ready to go

The Workout: We took a tour de Arbor Creek in a very suspect-looking Cat in the Hat pattern, my GPS must have gotten off as I had to course correct a few times, but we made it back to ting as a group in just over 45 mins and we all did just about 5 miles.

Announcements: Take a look at the post that Dumbo put out on Slack, we are here to help and accerlerate each other, we may not always agree with each other, but respect needs to stand. We should encourage those around us, not put them down.

Closed in Prayer: