U-Turn
13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!!ย
FNGs: Welcome Alpine!
Prayer: praying for all the fathers out their this weekend.
Merlot? FNG? That sounds good, I’ll have that…
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
6 PAX werenโt 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…
FNGs: Nope
Warm Up: The usual
The Workout:ย 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…
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.ย 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…
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.
504 Burpees is a lot…
FNGs: Nope.
Warm Up: U-Turn has been bringing a full parking lot to Starbucks lately…First Mosey with high-knees and butt kickers to Wendy’s front lot. YHC realized we were right in front of the plaza entrance. Safety first, we moved one more lot over. We’ll likely circle here from now on as there was more room to spread out.
SSH IC x20
Imperial Walkers called by YHC but YHC started Hillbillies, corrected to x15
Hillbillies x10
Leg Stretching R/L, walk-arounds etc.
The Workout:
Lost count of the bikers going – maybe 5?
Others varying w/ varying routes of 3, 5+, 15 for those doing EC EC.
Following the thang, 21 Burpees OYO based on the callout for AO’s to remember Riley Howell – the hero of the UNCC shooting – who tried to stop the shooter and was fatally wounded in the process. God Speed Riley.
Mary: N/A
Announcements: Dad’s workout was this AM, Run the Quay 6/1, check channels/FB for Wrightsville registration link.
T-Claps (Recognition): Aquaman for creating his own route this morning and repeating the suicide hill climb on Irving!
Prayer:
YHC took us out. Riley Howell from the UNCC shooting and all those impacted.
Partner Ball Kicks
YHC peeled in at the last possible minute after fart sacking through EC (good job Slide Rule, Pablo, & U.T.I!) to a very full parking lot that included some old familiar faces. A quick round of hellos and we were into warmup.
FNGs: N/A
Warm Up:
SSH x10 IC
Imperial Walkers x10 IC
Lap around the parking lot consisting of butt kickers, high knees, and finishing with frankenstein walks (or ball kick walks if you’re too close to the pax in front of you).
The Workout:
Lots of good miles ran this morning with some great picking up the six action by Lipstick and Cowboy. Way to be boys.
Mary:
Numerous double downs for Ground Pounder’s 1 year anniversary.
Announcements:
First responder training. See online.
T-Claps (Recognition):
Lipstick & Cowboy for picking up the 6. This is what makes us more than just a run club – remember it!
Prayer:
Banana Seat’s neighbor. Unspoken.
Why do we do this again?
22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh!ย Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.
Warm Up:
High Knees & Butt Kickers
SSH IC X 15
The Goof Ball IC X15
Daisy Pickers IC X10
Fazio Arm Circles IC10 F/R
Michael Phelps; L/R, R/L
The Workout:
The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.
Mary:
Left her waiting.
Announcements:
Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.
Prayer:
Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.
20….and that’s a wrap
YHC roped Aquaman into the warm up this morning after he said Friday he wasn’t 100% for going. His post advertising on Facebook was all that was needed to give him warm up responsibilities and ensure a post – Bulls Eye’s (South Wake’s first, and only, Fritter Foundation member) was present as well – t-claps!
No one took YHC up on EC, so the old U-Turn route was ran to get a good sense of comparison between the two. Think the new one is hillier. Came back into the Starbucks parking lot ~0548 to no one there, so another mile was dialed up. When coming back up the parking lot was bustling with activity as the circle had formed.
Warm Up:
Good morning, SSH, right over left, left over right
The Workout:
Standard loop. A few pax did Slide Rule’s ~10k route by adding a mile inside of 12 oaks.
Mary:
Some bike riding, some OYO stretching, some coffee
Announcements:
See announcement posts.
T-Claps (Recognition):
Bulls Eye for doing Fritter and getting back out on Saturday morning!
Prayer:
Crab Legs, Shredder, unspoken