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The Mario Cart lineup continues…

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Saturday, March 13th

FNGs: welcome Yoshi!

This FNG was another recruit by Emeril.  3 weeks prior Emeril had brought out 2 FNG’s that were named Mario and Luigi because of their moustache’s and also because they knew each other.  Well it just so happened that Mario and Luigi knew the FNG so I had made up my mind during the ME he was going to be Yoshi…one of my favorite Mario Cart characters.  The FNG did the standard introduction in front of the group but I decided to shut it down quickly in case some of the PAX needed to get over to Grounder Pounder.  “Everyone say hello to Yoshi.”

Warm Up:  Michael Phelps arms, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, OYO 25-30 Merkins.

The Workout: U-Turn standard route in reverse, with a 3mi option.  This was the last weekend to earn a Mt Dew branded long sleeve T-shirt

Mary: no time unfortunately

Announcements: Long A$$ Run on Sat. March 27th, Blood Drive on Sat. March 2oth hosted by Holly Springs Rotary Club, Gillette will be a St. Baldrick’s Participant and shaving all that beautiful hair

T-Claps (Recognition): 25 PAX at U-Turn!  Picking up the 6.

Prayer: all the unspoken, those suffering from sickness, mental illness, addiction, loss of a loved one, and those who have lost their way.  Thankful for everything the good Lord provides.  YHC took us out.

Do the Major Melon Dew T-Shirt Challenge

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Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar.  Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast.  Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q

FNGs: none today

Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins

The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse

Mary: no time today

Announcements: Monthly Challenge #3 begins Monday;  #monthlychallenge on slack for more details

T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag

Prayer:  the safety of all the students, teachers, state workers going back to school on Monday.  Also the safety of everyone state-wide as COVID restrictions begin to ease up.

Man I love some old-school NES

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18-strong at U-Turn, including 2 FNG’s on a freezing 24 degree morning!  I’ve never had the Q where any FNG’s showed up and although I had the final say on their F3 names, I decided to allow a majority vote on 2 sets of names:  the first set was Biden Bucks and Mittens and the latter was Mario and Luigi.  While Biden Bucks and Mittens were great names suggested by Pikachu based on both FNG introductions to the group, I was sold immediately on Mario and Luigi when Dawgpound shouted it out.  Let it be known to all that 1st of all both FNG’s knew each other so in my mind their names HAD to be somehow paired together and 2nd of all both had moustaches (no other facial hair…just moustaches).  I grew up playing the original NES and I occasionally STILL play the original NES, but let me tell you as soon as Dawgpound suggested Mario and Luigi I took a look at both FNG’s and I totally saw Mario and Luigi….plus they were both FAST on the U-Turn route; it was like Mario Cart out there.  Welcome Mario and Luigi!

FNGs: Mario and Luigi (recruited by Emeril)

Warm Up: mosey around the parking lot followed by some Michael Phelps arms, 10x Fazio Arm Circles (fwd & rev) 10x Good Morning’s, 10x Daisy Pickers, 10x Imperial Walkers, 10x Hillbillies, 25x-30x Merkins

The Workout: U-Turn standard route (always important to list the running route the evening prior to the workout so anyone joining us late meet us out there (cough, cough, Cupid, cough cough)

Mary: ran out of time unfortunately

Announcements: Sunday Q school, Holly Springs 1/2 Marathon registration now under way, my 1yr anniversary on Sunday 2.21

T-Claps (Recognition): Emeril for bringing out 2 FNG’s, 18 PAX showing up in 24 degree weather

Prayer: strength for the family and friends of a co-worker of mine that was struck and killed by a vehicle while crossing a busy intersection Sunday night 2.14, prayers for Pikachu’s M, all the unspoken.  YHC felt led to take us out today.  It was such a honor to lead a group of PAX this big (definitely one of my bigger ones) and name a couple of FNG’s that literally hit the ground running on their first day of F3.

Rolling 14 Deep Through Holly Springs

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I wasn’t sure how many PAX would show for U-Turn with 25 degree weather @ 6am.  I noticed 5 HC’s Friday evening and figured a few more would show but 14 is STRONG considering how many of these PAX are posting on weekdays, have families, have exhausting careers, etc., etc, and of course the cold a$$ weather.  There were also another 5 PAX that either ran EC or went on a 9-mile run beginning at U-Turn as well (@Lipstick, @Skidmark, @Maybelline, @Katniss, @FullHouse, @187).  For the most part, the 6am U-Turn crew stayed together throughout the run and also afterwards at Panera for 2nd F.  Man did we own those streets rolling 14 deep through Holly Springs.

FNGs: none today

Warm Up: quick parking-lot mosey to get the blood flowing, 20-seconds Michael Phelps, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 10x Hilly Billy’s, 25-30 Merkins

The Workout: 6mi total: exit Panera, L on Grand Hill Place towards Target, L on New Hill Rd, R on Irving Pkwy, L on GreenOaks Pkwy, crossover Hwy 55 onto Ballentine St., R on Elm Ave, R on Grigsby to the backside of Womble, cut through softball fields to tennis courts, L on Stinson, R on Grigsby, R on Raleigh St, L on Holly Springs Rd, crossover Hwy 55 to New Hill Rd, R on Grand Hill Place, and back to Panera.

Mary: no time today

Announcements: Kettle Bell Snatch Challenge begins Monday, @Fanny Pack hosting 2021 1stF leadership and planning session Monday night 8pm-9pm

T-Claps (Recognition): all U-Turn PAX that got 6+ miles in prior, during, post ME

Prayer: comfort and strength for Lipstick and his family for the loss of his Aunt.  Dumbo took us out with another great prayer and I believe this is the 3rd week he’s taken us out @ U-Turn in a row

2020 South Wake Frosty CSAUP 12/5

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On a crisp December morning. Well not so crisp but it was December 20 HIM congregated at Possum Trot for the 2020 South Wake CSAUP..Ruck Style. That’s right all of us were carrying rucksacks with the appropriate weight inside. Trust me I checked. Cadre Breach was joined by Cadre Blue Hen and Cadre M4L. We kicked off the first workout at the Trot with Fonzie at the helm.

@Farva, @Dawgpound, @POTS, @Blue Hen, @M4L, @Finkle, @Bondo, @Alpine, @Flannigan,

@Fanny Pack, @Dauber, @Bingo, @Pikachu, @Latiner, @16-Bit, @Sprinkler, @LED, @Fonzie, @H1N1 and

@Breach on the Q

Possum Trot Q #1 BB (Fonzie)

25 days of Christmas

Chestnuts Roasting (Chest press with the ruck)

Hanukkah Billes ( Hillbillies)

Reindeer Rows (Rut Rohs)

Imperial Nutcrackers

Santa Squats

Taint Tinsel (Swings with the Ruck)

Merry Merkins

Abominable Snowman (LBC’s with the Ruck)

S-Hat Burpees (10)

 

After the Trot workout, we hit the pavement for our trek to Mutiny. There were 5 coupons in play 2 Firehoses, 2 Pain Sticks, and a sandbag. The load had to be shared by all so everyone took turns embracing the suck. Sprinkler decided to take a dive in the ditch and almost took himself out before we got to his Q. The pax only racked up 2 violations along the way.

Mutiny Q (Sprinkler)

Arrived to have 2 penalties. With pack 20 merkins, took the pack off for overhead press for the second penalty. Off to the parking lot. Lined up to do Irkins, Derkins and dips on the curb with crab walk and lunge walks from one side to the other for a total of 4 rounds.

Moseyed to Rockpile and claimed a partner. Partner 1 curls, bus driver, rut rows while partner 2 ran to 2nd light poles. Rinsed and repeated. Ended with 5 burpees OYO.

The Pax was given 5 mins to rehydrate, refuel and repack before getting back to the action. The pax were allowed to leave 1 coupon behind and they voted to get rid of a pain stick so we left that behind in the support vehicle. We pressed on to the next AO..The Nest. Upon arrival at the nest we grounded the coupons and the packs for the Nest Q via Finkle, there were no violations on this part of the trip.

Nest Q (Finkle)

Pax was taken down to the walls and the fence line for some Balls to the wall and people’s chair sets. On the first set we counted to 25 for Balls and seal claps to 25 till we got all the way around and then set 2 we did shoulder tap Ball and overhead claps. This continues till we got down to decreasing by a 5 count each round.

Second activity was bears and dans.  Bear crawl two parking spaces than did Lt Dan Taylors building each time up to 10 squats and 40 lunges.

 

Pax was given another 5 minutes to rehydrate and refuel, we lost H1N1, Fonzie and LED after this AO. The decision was made to leave the sandbag and a pain-stick behind for good behavior. Onward to Casino Royale. Along the way Cadre Blue Hen decided to have the pax do some Indian Runs. The back 2 guys run to the front and tuck in behind the flag bearers. During the journey he had them try to beat his timer, Flannigan with wings of glory ran ahead of the colors which resulted in a violation for the pax.  Which was assessed by him when we arrived at Casino Royale. 22 Diamond Merkins with the packs on.

Casino Royale (Fanny Pack)

BOMBS at the Casino. With a lot of the wall working and bear crawling already taken, YHC had to go to a hybrid plan C. @Dauber knowingly chose a number of reps to start with (15) and @Farva unknowingly chose B1 -Burpees rather than B2- bench presses with the ruck. 2 groups Indian run with no rucks in opposite directions. When groups meet, we did BOMBS. 15 burpees OYO, 25 Overhead Press with a ruck, 35 merkins, 25 big boy sit-ups, and about 3 minutes of squats.  Both groups got around the large track twice. YHC did call an audible and chose mercy over punishment and ended the squats about 20 seconds early. Honored to be a Holly Springs Pax and allowed to lead today with my brothers in the Quay!

Pax was given the last 5 min break of the day for hydration and fuel before stepping off for the final leg back to Possum Trot. Once we got to the railroad tracks Blue Hen decided to take the pax down the iron highway. The trek was slow going as the town of Fuquay did not place railroad ties very symmetrical to each other. We got a bit spread out due to the uneven terrain, but we got back in line for the final push up the hill and back down to the trot. We dumped our packs and coupons for the final time and headed to tennis courts to get smoked one more time by 16-Bit.

Possum Trot #2 (16 Bit)

PAX lined up on one sideline of the first tennis court to perform what I’ve named a Crab Boil. PAX crab-walked to the corresponding sideline of the next court where we performed 15 crab cakes in cadence. Resumed crab walk to the next court and did 15 crab bumpers (inverted pickle pounders). We were supposed to crab walk to the same sideline on the next court but a silver sneakers tennis tournament was starting to show up and that last court was getting occupied so our last crab walk was only to the sideline on the other side of the court we were on. When we got there we did 15 crab jacks in cadence.

The aforementioned tennis tournament stopped us from being able to rinse and repeat so we audibled to batwings which consisted of 10 of the following, forward arm circles, reverse arm circles, seal claps, and overhead claps.

We headed down the hill towards the baseball fields and circled up for Mary. We started with 20 American hammers in cadence and then went to Dr. W’s. These are one of my favorites but always cause a lot of confusion. It’s an 8 count exercise that we lost count during so I stopped after 7 or 8 of them. We finished up with an LBC circuit of regular, reverse, and side LBCs.

 

We ended in a very large COT with some great messages passed about our involvement in the community and our impact on others. We closed in prayer and got back to the front of the park for some very much needed coffee and biscuits courtesy of Forceps.

 

 

Bday Q #2

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It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

Speedy Crew at U-Turn

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FNGs: none

EC: U.T.I, LED, Full House

Warm Up: stretching, SSH, good morning, IW, daisy pickers

The Workout: PAX took on the old school U-turn route today.  A fast crew with those in the back pushing an 8:30 pace.  Great mumble chatter all the way around, nice work by all!

Mary: various stretching

Announcements: HSFC project today, Mama’s House Ruck

T-Claps (Recognition): entire group for picking up the six and a great run this morning

Prayer: Full House friend, Richard Whittington whose wife is in hospice care from terminal cancer (42 years old)

Running for the TP

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FNGs: none
Warm Up: Good mornings, windmills, SSH, IW
The Workout: 10 PAX out for some miles this morning in the gloom.  Q had plans for a new route, a slight variation and a little Wednesday spice – as if spice is needed for AO that already gets the bowels moving naturally.   Just a hair under 5.5 miles for most, nice work men!
Mary: About 5 minutes of stretching to loosen up the hips – according to Skidmark
Announcements: Reach out to Dumbo to help volunteer at the HS food pantry this Saturday
Prayers: Hightower from F3 Grand Strand in Myrtle Beach, prayers for his family and PAX.  Prayers for CrabLegs and ongoing treatments.

3 man wolfpack at U-turn

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Where’d everybody go?  It was a light U-turn on Saturday as most of F3 Southwake was engaged in a BRR of some sort, either in person or virtual.  McNugget and Alpine rolled into make it a trio or runners this am.  After a brief warm up consisting of good mornings, daisy pickers, SSH and some hammy stretching the trio set out for a short jaunt.

Unfortunately no showings today of the dynamic duo from a few weeks ago including Lipstick’s dump darling.  Just a few dudes grabbing some miles.  PAX stayed relatively together with the group picking up YHC a few times along the way.  We did have a fly by from Bernie a few times along the path.

Rolled back into the parking lot for some stretching and second F at Panera.

Announcements: mulch sign up; Prayers: BRR team safety

Was that a snake…nope that was flatulence

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**I would like to open up this BB by apologizing to @Full House and explaining the above title…please forgive me Full House!!!  About 3-miles into our 6-mile workout I was running with Alpine and my stomach was giving me some awful pain.  I told Alpine my stomach was jacked and to keep going and I would catch up.  I stopped dead in my tracks and ripped one for what felt like 10-seconds.  Well it wasn’t until the end of the workout that Full House mentioned that he was trailing us during the run and thought I had stopped to look at a snake or something.  As soon as he ran through the exact spot where I had unleashed my stomach pains, he took the brunt of the aftermath.  I cannot not apologize enough @Full House and I can’t believe I’m mentioning this in a BB that will forever be posted.  I will be hanging my head in shame every time I see you for quite some time my man.

FNGs: none

Warm Up: 10x Daisy Pickers, 10x Good Mornings, 25x shoulder-width Merkins, 10x Imperial Walkers, 10x Hillbillies, 10x Fazio Arm Circles (Fwd & Rev), 25x wide positioned Merkins

The Workout: 3PAX prepping for BRR ran 3-miles with post-stretching, 4PAX ran 6miles on the “standard route”: Start off leaving Womble with a R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs, L on Raleigh, L on Grigsby all the way to the backside of Womble, L into the lot behind the ball fields, R at the playground, Finish back at the parking lot

Announcements: BRR this upcoming weekend, Friday 9/11 Stair Climb (posted by @ShamWow), Goggins Challenge – 4 miles every 4 hours for 48 hours (48-miles total) on 9/18 beginning at 8pm (posted by @Bernie)

T-Claps (Recognition): Picking up the 6

Prayer: safety of all who are participating in the BRR event this weekend (both travelling and running throughout the event)