U Turn – Page 5 – F3 South Wake

Yosemite Kringle

February 22, 2020/in U Turn /QIC: 16-bit
PAX: 16-bit, Banana Seat, Buford, Fonzie, Java, LED, Martini, ShamWow!, Sprinkler, Warbucks, Yosemite

YHC got in from the airport a little after 0100 and, according to Garmin, got 3 hours and 55 minutes of sleep before getting up and heading to Holly Springs to lead this below-freezing ramble. Knowing that there were three planning 5-mile EC I was curious how many would actually show up.

Much like the DPG that ran last week we were having staggered starts with 5-milers leaving around 0600 and the 3-milers heading out around 0625. Let’s see how it went.

EC: Yosemite, Warbucks, Martini

FNGs: This is a joke today, right? I didn’t even want to go out in this, let alone someone new.

Warm Up:

The same warm up was done for both groups.

SSH x10 IC

Frankenstein x10 IC

Hip openers x10 IC

The Workout:

At 0600 and after being told to watch the ice, each PAX began Forward Foot Flops (FFF’s) OYO. Some started by putting their left foot first, followed by the right, and then back to the left. Others went right, then left, and then back to the right. Rinse and repeat x6000+ times (individual results varied based on milage).

Once the first group was gone YHC climbed back in to his warm vehicle to pass the time. The devil on my shoulder started suggesting that, if no one else show up, maybe I should just say in there until closer to 0700 and then just run in a circle until the runners get back. Luckily Sprinker showed up to run 3 iles with me and after we warmed up we also started with FFFs.

Also, apparently when you have a long beard and you run in temps like this you end up looking like something out of a Christmas special.

Mary:

Some stretching and yoga were done once everyone was in. We successfully had all PAX in (including ECers) around 0700. I think this staggered start thing might actually work.

Announcements:

ShamWow!’s baptism at Hope tomorrow morning, following the 0930 service

T-Claps (Recognition):

To all SW PAX. You know why. You are real HIM.

Prayer:

Forceps and his family. Today is going to be a difficult day. Take a little extra time today to talk to God and offer to lend some of your strength to help Tim and his family.

Always an honor, even with no sleep and frozen hands.

010000

Uturn DRP

February 15, 2020/in U Turn /QIC: Dawgpound
PAX: Alpine, Beater, Buford, Dahmer, Dauber, Dawgpound, Doc, Fanny Pack, Foghorn, Forceps, Gump, Java, Norm, Oboe, Pablo, POTS, Redenbacher, Shredder, Slide Rule, Sprinkler, Warbucks, Yogurt

FNGs: None
Warm Up:

Circled up for the following.

Bounce while YHC explained the format for today’s run. The 3 milers will start at 6:25 and will be lead by Sprinkler. The 5 milers will go out together and will have three pick ups. The first one being in 12 Oaks at the circle. The idea here is that this would be a long pickup but should be safer than Old Apex Holly Springs road. The second pickup would be at the corner of Irving and Green Oaks. The last pick up would be at the end. The hope/goal was that all pax would finish at roughly the same time.

Foot traces in both directions
Frankensteins
Hip Openers

The Workout:

We ran. Seriously for Uturn what do guys put in this section.

Mary:

Cirlced up for runners pose, and pigeon stretch.

Announcements:

Next Saturday is the ATT Long ass run.
Holly Springs Food Cupboard will be held the second week of October

T-Claps (Recognition):

Forceps

Q Source Message of the day:

Q 1.1 DRP (Daily Red Pill)

The daily commitment to accelerate Fitness, Fellowship and Faith

A man can not get right on their own.

“Going it alone, the Mascot is doomed to fail because no man can disengage the death grip he holds on his own status quo. Absent a Disrupter, a man willing and able to create a disturbance in his enervated life, he will remain just as he is, clinging to the capsized boat of his life and incapable of initiating the Movement required to Get Right.”

Mascot is a symbol of a something rather than the something itself.

The first disturbance the Disrupter makes in the life of the Mascot is to elicit Commitment.

The mascot has to commit to Movement, not just its appearance.

He must decide to turn Pro rather than continue life as an Amateur

The HIM knows that proper personal alignment requires the constant honing that can only be done through daily practice. His focus Is on Preparedness.

An Amateur will start each day with the Blue Pill and live a life of seeming rather than being.

No man is too far wrong to Get Right. It takes just one small movement. The decision to take the Red Pill. To commit to your acceleration.

Prayer:

Forceps and his family

Something New

February 8, 2020/in U Turn /QIC: Banana Seat
PAX: Aquaman, Axe, Banana Seat, Brexit, Buford, Bulls Eye, Cupid, Dauber, Dawgpound, Deadbolt, Dumbo, Fanny Pack, Farva, Fonzie, Katniss, Lipstick, Martini, MayTag, Mookie, Mr. Terrific, Pablo, Pikachu, Skidmark, Slide Rule, Sprinkler, WebEx, Wrangler, Yogurt, Yosemite

SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.

FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.

The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn

Cool Down:
Circle up 0700 for stretches and yoga poses

Announcements:
Lowes Food 2nd F on Friday’s

T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.

Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues

Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!

BS Out

U-turn Pickin’ Up the Six

February 2, 2020/in U Turn /QIC: Full House
PAX: Aquaman, Brexit, Buford, Bulls Eye, Cowboy, Deadbolt, Dovetail, Dumbo, Fanny Pack, Farva, Full House, Martini, Maybelline, Norm, Oboe, Pablo, Redenbacher, Slide Rule, Sprinkler, WebEx

FNGs: none

Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers

The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.

Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger. Commit

Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.

What is this, a glow run?

January 26, 2020/in U Turn /QIC: Yosemite
PAX: 187, 3rd Cousin, Abe, Alpine, Banana Seat, Beater, Brexit, Bulls Eye, Cowboy, Dauber, Deadbolt, Dovetail, Farva, Fumunga, LED, Martini, Maybelline, MayTag, Norm, Oboe, Redenbacher, Rut, ShamWow!, Slide Rule, Slots, Sprinkler, UTI, Warbucks, WebEx, Wiggly, Wrangler, Yogurt, Yosemite

Whether it’s training or Shield-Lock, or the combination of both, there was a strong showing of 34 PAX for U-Turn. After warming up, the group disbanded into a large bobbing body of neon light. A thought come to me, ‘What is this, a glow run’?…. A pretty cool sight!

Warm Up: Mosied around parking lot, side shuffling between lots, then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).

The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.

38 at U-Turn – Record Number?

January 18, 2020/in U Turn /QIC: Yogurt
PAX: 16-bit, 187, Aquaman, Axe, Banana Seat, Beater, Buford, Bulls Eye, Dauber, Dawgpound, Deadbolt, Doc, Dovetail, Dumbo, Farva, Forceps, Full House, Katniss, Lipstick, Martini, Maybelline, Mookie, Mr. Terrific, Norm, Oboe, Oyster, Pikachu, Popinski, POTS, Redenbacher, Roger Roger, Skidmark, Sprinkler, UTI, Valdez, WebEx, Yogurt, Yosemite

Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

21 at U-turn! Be SAFE!

January 11, 2020/in U Turn /QIC: Dauber
PAX: Bulls Eye, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Farva, Finkle, Full House, LED, Martini, MayTag, Mr. Terrific, Norm, Oyster, Pablo, Rut, Shredder, Sprinkler, WebEx, Yosemite

FNGs: My car was on auto pilot and almost turned into Target enroute to Starbucks. Second time this week I went to an old AO site. Luckily, I remembered we were meeting at Panera Bread. Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn. Expected a handful of PAX to show up. Blown away by the number who PAX who came out to run in this incredible, January weather! (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up: I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces. I grabbed my phone and started recording for name-o-rama after we sounded off. Made some announcements and prayer requests (see below) and got into the warm-up. 20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout: Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest. I emphasized safety highlighting the route and the rules of the road for the first-timers. I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six. Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run. Shout out to Dawgpound who alerted me two PAX who took off running before circling up. I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout. Thanks Pablo for your help keeping Emeril safe.
PAX: May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder). Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary: None

Announcements: Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS. Invest in a head lamp or light vest – could save your life.

T-Claps (Recognition): Martini – EC and 5/6 mile long run. (AND GP afterwards). Killed it today

Prayer: Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for. An honor to lead, thank you Sham Wow for the opportunity. – Dauber

How could I forget?!!

January 10, 2020/in U Turn /QIC: ShamWow
PAX: Abe, Buford, Colt45, Cupid, Dawgpound, Dumbo, Farva, Full House, Katniss, Lipstick, Martini, Maybelline, MayTag, Nemo, Oboe, Pablo, ShamWow!, Shredder, Skidmark, Warbucks, WebEx

FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out

Standard Loop at the U

December 22, 2019/in AO Post, U Turn /QIC: Redenbacher
PAX: Bulls Eye, Dauber, Dumbo, Maybelline, Redenbacher, UTI, Warbucks

FNGs: N/A

Warm Up: warm up lap around the parking lot, circled up for 10 X SSH and 10 X Good Mornings IC.

The Workout: Standard 5 mile Loop for most and 3 mile Loop for Dauber (This was one of 3 workouts for him today).

Mary: MIA

Announcements: Check Slack and FB.

Claps (Recognition): Dauber for the Triple Dog Dare to PAX to join him posting at U turn, his Q at GP, and running a 5K with his 2.0. Good work!

Prayer: Sgt. Peppers, PAX with new babies, PAX traveling over the holidays, unspoken

Wet Starsky at U-Turn

December 16, 2019/in AO Post, U Turn /QIC: Pikachu
PAX: Aquaman, Bulls Eye, Katniss, Maybelline, Pikachu, Redenbacher, ShamWow!, Slide Rule, Warbucks, Yogurt

FNGs:

None today
Warm Up:

SSH x10

Warm up lap around parking lot

Good morning x10

Warm up lap of kareokees
The Workout:

Standard 5 mile loop with a 2 mile out and back option
Mary:

Missing today
Announcements:

Christmas party. U-Turn moves to Panera in 2020.
T-Claps (Recognition):

Everyone who posted on this rainy morning.
U.T.I. with the Starsky – per the lexicon that’s fartsacking the workout but showing up for coffeeteria. Must say I hadn’t heard this term before – thanks Slide Rule.

Prayer:

Wallaby. Crab legs.