Alpine – Page 4 – F3 South Wake

Schweddy U-turn – Lipstick’s soul mate spotted

August 29, 2020/in U Turn /QIC: Full House
PAX: 16-bit, 187, Alpine, Cowboy, Cupid, Full House, Oboe, Pikachu, Skidmark, UTI, Vasoline

Holy schweddy balls it was a hot U-turn on Saturday as 12 PAX literally sweated their balls off over five miles. Warm up consisted of some good mornings, IW, daisy pickers, windmills and 5 burpess OYO courtesy of Lipstick’s alarm clock malfunction.

Fortunately for the PAX there was a late run site to behold as two ladies apparently decided to be miserable as well Saturday morning. We made our way down Green Oaks only to see one of them emerge from a construction port-a-potty…could it be? Lipstick’s sister from another mister? Perhaps dare I say his deuce dropping soul mate? His poop partner? His BM buddy? For those that missed it, all I can say is this chick could really “run for the john”. Truly a site to behold.

Announcements – mulching around Bass Lake is getting close to wrapping up, check out the sign up sheets to help support. Leadership met on Wednesday this past week to discuss 3rd F opportunities, see Slack for details.

Prayer requests – Skidmark’s neighbors daughter who is recovering from a copperhead bite, UTI’s brother as he is on the mend.

Guest Appearance by Tom Petty

August 22, 2020/in AO Post, U Turn /QIC: Fanny Pack
PAX: 187, Alpine, Aquaman, Bernie, Cowboy, Cupid, Dawgpound, Emeril, Fanny Pack, Full House, Lipstick, Martini, McNugget, Oboe, Oyster, Pablo, Pikachu, Redenbacher, Skidmark, UTI, Vasoline

Many training plans, one team. F3 strong is what I’m talking about. 20 fellas pushed themselves in various ways this morning. The “bat flippers” were mostly present and accounted for on a 10 mile route. Team FML plus a few more got at least 10 miles while joining the classic U-Turn route and picking up the six…a lot. . Several more of us including YHC got between 6-9 miles with many mix-ins training for BRR and RDC marathon. Aquaman and Bernie were hitting 20 plus today. Martini bagged a half marathon.

YHC message was simple as I was inspired by Dovetail’s post this week. If you struggle…good. If it hurts (not injured)…good. If it’s difficult… good. If you fail… good. If you make a mistake… good. Bottom line is I had a crappy week, and many of us can complain about many things. BUT… if our M’s and kids are happy and healthy, if we have meaningful work to do, if we can exercise and have our health, if the Lord above loves us as sons even though we are messed up people, well then…good!
Warm Up: Imperial Walkers, Hillbillies, Good Mornings, Frankenstein’s
The Workout: Standard U-Turn route. Lots of picking up the 6..,which was often YHC.
Mary: Runners Stretch And Pigeon Pose with almost a full…OUT LOUD… sing along to Tom Petty by none other than THE Dawgpound! The song…Last Dance with Mary Jane! Not gonna lie…the way my feet and knees hurt… I get the song big time today. But enough of that for now…
Announcements: Go mulch. There may be an additional week or two added.
T-Claps (Recognition): Martini on the half marathon today. Strong work brother. Lots of picking up the 6. All those elites out there…many of you for picking up my six!
Prayer: Pikachu’s M and health issues. Protection from injury illness for pax with races coming up. YHC took us out…and then a few pax went to join Martini as he completed his half… THAT is what this is about!

Just a little backwards yogging

August 8, 2020/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Cowboy, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Full House, Katniss, Lipstick, Martini, McNugget, Oboe, Pablo, Pikachu, Skidmark, Vasoline

19 PAX in total out to celebrate National Backwards Day (which is really January 31st, who knew!) and a reverse U-turn track. Multiple PAX grabbed extra miles for EC this morning prepping for BRR.

The warm up – SSH, IW, daisy pickers, windmills, good mornings, 10 burpees OYO. 19 PAX set off for a leisurely stroll, reverse u-turn heading up through by Target first and then down the hill on Irving, up Green Oaks and into 12 Oaks before returning back to Panera. Post run circled up for Skidmark’s version of some stretching by watching some chick on a video…some yelled out porn, but couldn’t be confirmed. YHC determined best to just wrap this thing up.

Announcements, mulch sign up, volunteers are still needed, repeat offenders are welcomed. FV/HS convergence this week, make sure to check as not all AO’s will be open this week or next. Great job by the entire group today picking up the six. No spoken prayer requests, but honor those unspoken and for our first responders, military and for our nation.

Humid Morning for a Run

July 11, 2020/in AO Post /QIC: Cowboy
PAX: 187, Alpine, Cowboy, Cupid, Dawgpound, Emeril, Katniss, Lipstick, McNugget, Mookie, Nemo, Oboe, Pikachu, Skidmark, Yogurt

FNGs:

None

Warm Up:

Light jog around the parking lot with a few exercises to get the group warm and ready for a run

The Workout:

YHC had pre-blasted an old school U-Turn route in reverse and that I was Qing in celebration of my 2 years with F3. These 2 years have brought new friendships, greater health and an increased amount of community out reach on my part. The reasons for this was demonstrated multiple times this morning as everyone picked up the six (which consisted of myself). This act of support is one of the reasons I have continued to post even when I feel like I don’t want to or can’t.

This morning’s run was a humid one, but everyone got 5+ miles and some good fellowship. Some PAX (the crazier variety) got 15+ miles.

Great work men and thanks for the opportunity to lead.

Mary:

None.

Announcements:

A few PAX indicated there may be a group training for their 1st Full Marathon later this year.

Emeril is collecting supplies for Healing Transitions. Please consider getting soap, shaving cream, etc. and providing to Emeril this week. Also they will take your old running shoes, don’t just throw them out, consider giving them to a group that could use some support.

T-Claps (Recognition):

Thanks to everyone for supporting me the last 2 years and I look forward to what we do in the future.

Prayer:

YHC took us out, with unspoken prayers and praises.

Foggy U-turn

June 20, 2020/in U Turn /QIC: Full House
PAX: 187, Alpine, Aquaman, Banana Seat, Bernie, Bulls Eye, Cruise, Cupid, Elton, Emeril, Full House, H1N1, Mookie, Mr. Woodchuck, Oboe, Pablo, Pikachu, Redenbacher, ShamWow!, Vasoline

FNGs: none
Warm Up: Good morning, SSH x 20, Merkins x 20, IW’s x 10, Hillibillies x 10, various stretching
The Workout: PAX of 20 for 5+ miles this Saturday morning through the fog. Numerous PAX picking up the 6 along the way, nice work!
Mary: none
Announcements: sign up for mulch at Bass Lake
T-Claps (Recognition):
Prayer: Martini, Skidmark and M healthy baby and for Natty Ice’s M.

Back to avg numbers at the U!

June 1, 2020/in U Turn /QIC: ShamWow
PAX: Alpine, Aquaman, Banana Seat, Bulls Eye, Cowboy, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Fonzie, Forceps, Katniss, LED, Martini, McNugget, Nemo, Norm, ShamWow!, Skidmark, Vasoline

FNGs: NOPE
Warm Up: Quick mosey, the usual – SSH, Frankenstein, Good Morning, Daisy Pickers
The Workout: Standard U-Turn route, there had to be at least 15 of the 21 present make the first 6-pick up. Amazing site to be seen!
Mary: Not a chance
Announcements: RUNE!
T-Claps (Recognition): 4 Mile EC Crew! @Vasoline @Alpine @Skidmark @Aquaman @Bullseye @ShamWow!
Prayer: Martini’s Mother, Pablo’s Mother, Unspoken – @Aquaman took us out

Welcome Back Humidity!

May 24, 2020/in U Turn /QIC: Banana Seat
PAX: Alpine, Aquaman, Banana Seat, Bernie, Bulls Eye, Cowboy, Cupid, Dauber, Emeril, Full House, Fumunga, Gillette, Katniss, LED, Mr. Terrific, Pablo, Pikachu, Skidmark, Vasoline

19 PAX took on the humidity and welcomed the sweat back to U-turn. Lots of EC going on as we started with about 10 guys it felt like and finished with 19.

Warm Up:
Windmills, Frankensteins, SSH, in place High Knees and Butt Kickers

The Workout:
5 mile new school route. Pick up the six happened more than twice but we were safe.

Announcements:
RUNE sign up is out. Cut off is Friday May 29th.Dad’s camp sign up for August. Memorial Day all AO’s will be open and there will be a murph happening for those that want to join at Womble. Details on Slack/FB.

T-Claps (Recognition):
All the EC guys out there. YHC decided to do 10 burpees after each mile, fun stuff.

Prayer:
Mr. Terrific and job search, Emeril’s wife’s uncles died from heart attacks. Frumunga’s family member had a heart attack. Martini’s mom battling cancer now in Hospice care. Katniss co-worker, Cupid’s grandma in Hospice, Aquaman mentioned how God will bring good out of all this pandemic we are experiencing.

Strong work gents.
BS Out!

You took a tranq to the jugular man!

May 16, 2020/in AO Post, U Turn /QIC: Full House
PAX: Alpine, Banana Seat, Cowboy, Cupid, Dahmer, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Katniss, McNugget, Mookie, Mr. Terrific, Nemo, Norm, ShamWow!, Sprinkler

FNGs: None
Warm Up: Imperial walkers x 10; daisy pickers x 10; hammy stretching 10 counts; frankensteins x 10, SSH x 20
The Workout: 19 PAX on this Saturday for 5+ miles trekking through the old u-turn route. Good route, lots of mumblechatter, all helped pick up the six. Various PAX for EC, Cupid, Dawgpound, Dumbo, Emeril, Full House.
Mary: none
Announcements: Roon race coming up in June – see Banana Seat for details
T-Claps (Recognition):
Prayer: Prayers for Mr. Terrific in his job search, healthcare workers, first responders

Is That a Jockstrap On Your Head?

March 21, 2020/in U Turn /QIC: Dauber
PAX: Alpine, Dauber, Mookie, POTS, Vasoline

EC: Vasoline

FNGs: None

Warm Up: Rolled into Panera Bread parking and saw Mookie in the Patriots mobile. A quick hello and asked if he had the Q. Nope, he was willing though. Also commented, where is everyone? Virtual half and full marathon running at Womble, ATT, and other places. Today WAS race day – Wrightsville. Ugh. COVID-19. A lot of PAX had trained hard and were determined to run today. Great job PAX! Those folks running shorter distances needed to stay hard and I volunteered to Q. I had a shovel flag in my car and planted it while I saw Vaseline jog in from his his early run. Alpine made it four and the clock struck 6:00 am. PAX and YHC did a quick jog around the parking lot and circled up for Good am, Frankensteins, Imperial Walkers, Hillbillies and Open Gates (for the hips).

The Workout: Learned Alpine and Vaseline were running the full U-turn. They agreed to run together. I was thinking of doubling down at GP and opted for a 5K. Mookie joined me. As we ventured down the hill as a four ship, I noticed something on Vaseline’s head. I asked him if it was a jockstrap? See picture. I meant no harm. It was a shirt sleeve cut off helping his headlight stay in place. Genius idea – well done. The mumble chatter led to the iconic movie, Weird Science. Kelly LeBrock – good memories! OK, lmk your thoughts after you google her. Tempo was faster than normal. Why were Mookie and I keeping up with these gazelles? Then Mookie took off up the hill. I tried my best keeping up. Once to the first traffic light, we slowed down. I think I heard Alpine chuckle and he switched gears from 2nd to 3rd and took off with Vaseline close on his six. It was about this time I had THAT feeling. Yes Lipstick, I needed to adjust gross weight. Mookie was having his own issues. Something about a steak and cheese from last night not settling well. Then the feeling went away. Our pace continued faster than normal for me. I felt good. Mookie kept striding faster. I kept up. Mumble chatter was good. At the half way point, Mookie called out a time that was 60 seconds faster than normal for me. Ran some more on and off. Then I had to take care of business. I broke a rule and had not carried supplies with me during this run. YHC had to improvise. Made it back to the car for a quick change and thanked God for Clorox wipes. Way too much info here. On the way back, we ran into POTS. He started at 6:30 am and said he was going to run a 5k. Did some stretching and more mumble chatter. Alpine and Vaseline finished up with a great time. Mookie and Alpine went back and picked up POTS. Thank you men.

Mary: Static Stretches.

Announcements: See Slack/FB. If using WebEx or similar conference call numbers POTS suggested dialing the local number rather than the 800 number.

T-Claps (Recognition): Vaseline for EC and keeping bottled water on our shelves with his job. Also all the PAX running their virtual marathons. Great work!

Prayer: First responders, military. Our families. Our leaders. Everyone impacted by COVID-19.

2nd F at Panera – TO GO.

Honor to lead. – Dauber

Shenanigans at the Nut

March 17, 2020/in AO Post, Nutcracker /QIC: Fanny Pack
PAX: 3rd Cousin, Alpine, Cupid, Da Business, Fanny Pack, Flanigan, Moby, Pikachu, Skidmark, Slide Rule

St. Patrick’s Day has always been one of YHC’s favorite days of the year. Though with all going on throughout this crazy planet right now, this St. Paddy’s day will be different. Not nearly as much social drinking, celebrating, or general hooligan-ship. But no reason to not have a wee bit o Irish influence upon the workout today. Originally planned to have some tunes such as the Dropkick Murphy’s, Flogging Molly, and “The Foggy Dew” going, but rain in the forecast cancelled those plans. 4 pax got their miles in ( Skidmark, Pikachu, Slide Rule, and Cupid) while the rest of us got down to lollygagging.

FNG’s: With COVID our there…good luck EH-ing!
Warm Up: Mosey lap out front followed by 10 counts of GM’s, Sir Fazio’s, and Moroccan Night Clubs. Mosey to the back to grab some bricks and mosey back to the map circle. 10 counts of IW’s then HB’s. Now something YHC did not know and pax did not inform until COT…this AO played with bricks yesterday too! Thanks pax for respecting the Q and giving me the sad news at the end.
The Workout: John L. Sullivan. First heavyweight champion ever and an Irishman too! Guy had hands like bricks. Today, pax were told that their hand would be attached to these bricks almost the whole workout. 2 rounds of exercises with bricks in sets of 20. Shoulder Press, Front Raise, Lateral Raise, Rut-Rows.

Irish Car BOMBS! Pax partnered up to complete these exercises as a pair. 1 pax ran the length to the gate and back holding bricks, while other partner did the exercises. Keep switching until done, all exercises and runs done with bricks except burpees.

25 burpees, 50 overhead press w/ bricks, 100 Merkins, 150 BigBoy Sit ups, 200 squats.

Next. The Rocky Road to Dublin. Pax lunge walk with bricks about 100 meters. Lay bricks down. Bear crawl back to start, the run back for the bricks. With bricks back in hand, we did Curls for the Girls and Tricep Press to a 13 count (my lucky number) the mosey back to the beginning where we did 7 counts (the lucky number) of each of these along with 20 mountain climbers to close out the trip to Dublin.

Mary: All exercises done during AO, returned bricks, and moseyed back to flag to greet our running faction as time expired.
Announcements: Stay with the COVID regulations for AO’s. Skidmark running constantly this week…join him sometime! Remember to laugh despite the seriousness of the situation..,connect with your ShieldLock.
T-Claps (Recognition): Banana Seat and all racers who continue to change plans for this weekend’s race. Tough decisions…but that’s what HIM’s do!
Prayer: Those sick and those with fears around us. Our leaders and country, those with plans that have to change them, the depression that can be brought on by these crises. YHC took us out. Thanks for letting me lead the St. Paddy’s Day celebration.

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