FNGs: Not today.
Warm Up: 10 X SSH in cadence
The Workout: Nice 5 mile route touring some of the finest hills in Holly Springs.
Mary: MIA
Announcements: Check Slack and FB for upcoming CSAUP opportunities
T-Claps (Recognition): PAX for picking up the 6
Prayer: Kayla and Tony, unspoken
YHC took us out. Always an honor to lead.
FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).
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
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
This was about as humid of a morning I’ve experienced running so far this year. I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room. The only relief was a little bit of sporadic drizzling rain that hit us on the rain. I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.
FNGs: none
Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO
The Workout: 6mi, 3.5mi, or ruck. 6mi route included a search for the albino deer, which eluded me this morning as usual
Mary: no time
Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.
T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.
Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k
FNGs: none
Warm Up: light stretching
The Workout: Since everyone was chasing the elusive doughnut or playing with Mickey this morning, two PAX set out to get prepped for BRR. Mosey down Linksland to Salem Ridge for some hill repeato this morning. Start at the bottom of the hill at Salem Ridge and then began with Marathon pace, half marathon pace, 10 mile pace, 10k pace and 5k pace to round out 5 sets of hill repeats. Two tired PAX then moseyed down Gable Ridge and back towards Holly Ridge MS.
Mary: stretching, yoga
Announcements: none
Prayer: Axe’s dad recovery from knee surgery
FNGs: none
Warm Up: GM’s, DP’s
The Workout: Mosey down crossway, holly springs and back to Ting. Bunnies all over, must have been gettin’ busy during Covid. Great work by the group today!
Announcements: Abe setting up Juneteenth run on Sunday for AGS
Prayer: Rut’s dad recovering from kidney surgery, Axe’s dad having knee surgery
As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.
FNGs: None
Warm Up: Chat with officer Clarke
The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
Mary: Not today
Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits
T-Claps (Recognition):
Bacon and HSPD for the blinky lights.
Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.
YHC took us out.
FNGs:
None today
Warm Up:
Mosey towards the EC route, stopping half way up Sportsmanship for SSH x21 IC
Mosey to the end of the park exit and stop for Sir Fazio Arm Circles x10 IC forward and backward
Mosey across the street and line up for an indian run
The Workout:
Indian run up to Millpass, stopping for Daisy Pickers x10 IC
Mosey to the bottom of Millpass hill then jailbreak to the top for the Strava segment (congrats to 187 on taking the segment!)
Indian run down to the greenway trail off Crossway for the main event – 10x burpees at Crossway, 21x of an exercise at the Veteran’s Monument (merkins, squats, star jumps, turkish getups, LBCs).
We took a moment of silence in observance of Memorial Day
Indian run back to Ting Park through Windcrest and Main street, stopping at the Windcrest pool for 21x LBCs IC
When we got into Ting we went to the bottom of the ramp. Low plank hold into a full sprint to the top of the ramp.
Mosey back to the cars for CoT – Mary was absent today
Announcements:
Memorial Day Murph at 0800
New Tiger Blood location and format – see Slack
2021 Fritter challenge coming in a few weeks – see Slack for details
T-Claps (Recognition):
187 for beating me up Millpass (jerk)
Woody for being on day 12 of a streak to start his F3 career
Prayer:
Emeril’s friend with a recent cancer diagnosis
Praise for YHC and M going under contract for a house
YHC took us out
FNGs: None, but Backdoor was out for his 2nd post
Warm Up:
Mosey the long way to dumpster area. Circled up for SSH and Sir Fazio arm circles.
PAX counted off by 4’s and mosey to goodwill parking lot with 4 carrying the buckets full of rocks.
The Workout:
PAX teamed up by number behind the 4 buckets. Each bucket had a list of 21 exercises that PAX were instructed to do 25 reps of each exercise. After each exercise, 1 PAX would carry their bucket of rocks to the other end of the lot while the remaining PAX did SSH until all exercises were complete.
21 exercises x 25 reps each = 525 total reps
Rocks were returned while the final group finished their burpees and we headed back to the flag.
Mary:
Announcements:
PAX circled up and held a plank. YHC asked PAX what the mission of F3 SW was. We got it right on the 2nd try and 1 merkin. Then YHC asked PAX for 1 or the 5 principles of F3. We did a few merkins for incorrect answers, but finally got through them all. 5 merkins for the 5 core principles. 20 boat canoes IC and a short back plank.
T-Claps (Recognition):
Good job Backdoor.
69 PAX posted in SW today with 5 FNGs!
Prayer:
Unspoken. YHC took us out. BOM is back!