Aquaman – F3 South Wake

Ain’t no humidity holding us back!

June 16, 2022/in Speed Racer /QIC: Pikachu
PAX: Aquaman, Dahmer, Pikachu, Skidmark

Four studs came out to Tiger on a humid June morning to put in some work! This is where PRs are made.

FNGs:

Nope!
Warm Up:

Lap around the track, leg swings, A and B skips
The Workout:

See attached. Pace chart can be found here. Decided to go time based today and stick firmly to the idea of recovery time = 1/2 work time
Mary:

Fellowship lap for cool down
Announcements:

July 4th event with the town

Picnic end of July
T-Claps (Recognition):

Great to see Dahmer and Aquaman with us at the track! Some solid 2nd F at Panera afterwards with some gym meatheads too.
Prayer:

Stubs and his family. Fanny Pack for upcoming surgery and recovery.

Road-trip to 540 Under Construction

October 11, 2021/in Viscous Cycle /QIC: Dauber
PAX: Aquaman, Dauber, Gump, Kubota, Lipsync

FNGs:none
Warm Up: OYO
The Workout: See Strava pic….
Mary: OYO – getting ready for Thunder
Announcements: Holly fest
T-Claps (Recognition): Great navigation by LypSync
Prayer: unspoken; PAX injured

Honored to lead!

This ain’t no Lipstick route

July 17, 2021/in U Turn /QIC: Full House
PAX: 187, Aquaman, Axe, Bobby Boucher, Cancun, Cupid, Dawgpound, Dumbo, Emeril, Full House, Katniss, Kosher, Laettner, Lipstick, McNugget, Pablo, Pikachu, Skidmark, Tex, Vasoline, Warbucks, Woody

FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles. New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy. A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped. Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill. From there, normal U-turn route was in play. Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

Round and round and round

June 25, 2021/in Speed Racer /QIC: Pikachu
PAX: 187, Aquaman, Bernie, Full House, Fumunga, Lipstick, Maybelline, Pikachu, ShamWow!, Yogurt

FNGs:

Not today!
Warm Up:

Mosey down to the track

Daisy pickers, good mornings, mosey around the track, leg swings, A and B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace
Mary:

Yoga back at the flags
Announcements:

Picnic this weekend
T-Claps (Recognition):

Pax that posted – strong showing for some track work!
Prayer:

Pax battling injuries

Tiger Blood 1st 90 Minute Bootcamp 5/6/21

May 20, 2021/in Speed Racer /QIC: Lipstick
PAX: Aquaman, Bobby Boucher, Breach, Fram, Full House, Lipstick, maybeline, Pikachu, Yoshi

YHC has had a vision for a while of bringing a once a month 90 minute high intensity bootcamp to the Southwake region. It seemed fitting to make it Tiger Blood after I took over as manager. The first Thursday of each month will be 0500-0630, remaining Thursdays will stay at 0515-0615.

FNGs: Not today
Warm Up: 1 mile mosey to womble upper lot for warmups
The Workout: First we stopped at womble soccer field and paired up. Pairs took off in opposite directions around the soccer field. When they met, 10 Patty Cake Merkins or (20 total) We circled 4 full times, with a total of 160 merkins. Next we mosey to cemetery hill for rounds with tyson. 7’s on the hill with Star Jumps, last round was Burpees.
Mary: Mosey back to Tiger Blood HRMS for stretching 7+ miles completed along the way
Announcements:
T-Claps (Recognition): All 9 Pax for making it to the inaguaral 90min session. Bobby Boucher for committing to the workout and pushing it out until the end
Prayer:

No EC + 3 miles. Did ya even post bro?

May 19, 2021/in Running 4 the John /QIC: Emeril
PAX: 187, Aquaman, Axe, Blue Hen, Bobby Boucher, Breach, Colonel Sanders, Cupid, Dawgpound, Dreamland, Dumbo, Emeril, Flanigan, Full House, Lipstick, McNugget, Moby, Pablo, Pikachu, Rut, ShamWow!, Skidmark

FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)

The elusive albino deer

May 1, 2021/in U Turn /QIC: Full House
PAX: 187, Alpine, Aquaman, Bobby Boucher, Cancun, Dahmer, Dawgpound, Dumbo, Emeril, Fanny Pack, Full House, Katniss, Lipstick, Lipsync, M4L, Maybelline, McNugget, Nemo, Oboe, Pikachu, Pumpkin Spice, Redenbacher, Sassy, U.T.I, Vasoline, Yogurt, Yoshi

FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers + a 2.0 took off for a 3 mile route and some weight based walking. 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson. A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer. Now the real question must be answered…what’s Vasoline searching for now? An albino racoon, possum, beaver? Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter. Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today

Man I love some old-school NES

February 22, 2021/in U Turn /QIC: Vasoline
PAX: Alpine, Aquaman, Cancun, Cowboy, Cupid, Dawgpound, Emeril, Katniss, Lipstick, Luigi, Mario, McNugget, Oboe, Pikachu, ShamWow!, Skidmark, Vasoline, Yogurt

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.

Was that a snake…nope that was flatulence

September 7, 2020/in Any Given Sunday /QIC: Vasoline
PAX: Alpine, Aquaman, Cupid, Full House, Pikachu, Skidmark

**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)

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!

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