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Birthday Q 6/10

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FNGs:

Nope – coming out to 90 minute Tiger Blood would be impressive though.
Warm Up:

SSH x20, Good Morning x10

3 man indian run down to Linksland

Staggered Hinge x10 Sir Fazio x10

3 man indian run to Salem Ridge

Daisy pickers x10 Prisoner Squat x10

3 man indian run to Bass Lake parking lot
The Workout:

Total route: https://www.strava.com/activities/5405396695

Introduce the standard – 15x merkins, 15x squats, 15x low slow flutter IC

3 man indian run up the greenway, at the new hill up to Pecan grove we did the standard at the top and 10x burpees at the bottom
Mary:

3 man indian run back to the school via Parks at Bass Lake, Blooming Meadows, Stinson, and Sunset Ridge. Stops along the way for LBCs, Dying Cockaroach, and Low Slow Flutters
Announcements:

Picnic signup

Grasshopper 5k for Sgt. Leach June 12th
T-Claps (Recognition):

Dawg and Emeril for continuing the Pikachu 5 pack
Prayer:

Skidmark and his family

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.

Gettin’ it done at U-turn

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EC: Katniss, Vasoline and Full House for the old U-turn route

FNGs: none
Warm Up: SSH, IW, Daisy picker
The Workout: 12 PAX set out on the standard U-turn route, all about the business today and gettin’ it done.  Great work by all picking up the six, group stayed together well this morning.  Mumble chatter all around.  Great to see Banana Seat and Nemo back out!
Announcements: Christmas party, beer ruck
Prayer: 187 and M, ShamWow and M, guidance at work

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

AUG, 26 2020: 3RD F LEADERSHIP MEETING

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FNGs: Nope

Warm Up: Pikachu, ShamWow!, Dahmer, and Bernie put in some miles before we got started.

The Meeting:

  • Hope on the Homefront – 3 days to commit before Hope goes to another group to staff
    • Possible Action: Consider the creation of a “Tiger Team” that would readily join this effort when called by Hope
    • Look to suggest projects from South Wake PAX to offer up to Hope (See HS Food Cupboard)
      • Possible Action:  Call out to PAX for project ideas to jump start our relationship with Hope
  • HS Food Pantry Efforts on deck
    • Seen as potential/good alternative for PAX that struggle to join Mulching on Saturday.
    • ACTION: ShamWow! to reach out to Dumbo about the work and scheduling options.
  • Adopt a highway FV Sept 19
    • ACTION:  Know the date, Get ready to support LED in getting staffed for this effort.
  • F3 + Town of Holly Springs aka Mulch Project
    • https://photos.app.goo.gl/a5aj4bkYJqN5egdz6
    • ACTION: UTI to request a writeup in the Town Newsletter about F3 with a focus on 3rd F (with further info on the other Fs)
      • ACTION:  Find a writer for said article?
    • ACTION: UTI to request the inclusion of a sign(s) to commerate the work at the Bass Lake
      • ACTION:  UTI to find a craftsman to build sign(s) – Dovetail, Pumpkin Spice, ???
    • Discussed Lessons learned from Mulch project
      • Need a sign to promote F3 at Work on the trail – have our website on it or something
      • Flags are mandatory
      • Get HCs for shift Qs up front and let the Qs fill the roster for each one.
    • Weeks added to sign-up sheet so we can finish.  We are about 80%+ there.
    • Town has discussed future initiative to support mulching at park between library and cemetary
    • Town has mentioned giving F3 access to the soccer turf at Womble, possible lights as well
  • Ted Talk. commit to first topic and group
    • ACTION: Dahmer will take the lead on content for first session Tues, Sept 29th
      • Dahmer to send outline soon to Shredder and 3rd F Qs to help set the stage/get the word out
      • Zoom from Pikachu or ShamWow
      • Plan to record the session presentation – probably not record/retain the conversation that might follow
      • Abe will take the lead on video production for this one
    • ACTION: Shredder to start getting more sessions on the books and set dates
      • Dauber, Tetanus/Moped, Rams, Sliderule, etc
      • Will encourage leadership for future sessions along with first session
      • Solo and Group presentations welcome
  • Inclusion/Diversity
    • Bernie has some of our questions answered
    • Some of us have watched The 13th for some insight –  https://www.netflix.com/title/80091741
    • Bernie to schedule meeting with Subject Matter Expert in the near future for 3rd F leadership
    • Education for this group and considerations made for next actions or further discussions
    • Possible Ted Talk Topic… we’ll see

T-Claps (Recognition):  South Wake PAX responsible for the awesome donations to Healing Transitions from the South Wake Q swap.

F3 SW 3rd F Leadership Meeting Brought to you by Pokemon Coffee, Inc

Guest Appearance by Tom Petty

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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!

Garmin fail

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YHC pre-blasted the workout with enough time that Pax would reach out and get their paces for today’s workout. The misconception about speed work is that is not just come and run as fast as you can. Lots of requests last night for pace and YHC checked back to see at 10 HC’s as of last night. The good news, an HC still means something at Tiger Blood as all 10 HCs posted.

Runners returned from EC routes warmed up and ready to go. No one could find Dawgpound as we started the mosey. As we neared the track the lost pup was located after setting up his recovery device.

Here is SW we don’t do 10 or 20 counts. At Tiger Blood we usually recover on the mosey, but today apparently we were to recover in luxury.

3 for 2 mile EC: Full House, Mr. Terrific, and Skidmark
1 mile EC: Dawgpound, Cupid, Pikachu, 187, Emeril, McNugget, and maybe some others
Run from home: Aquaman, Bernie, Bullseye

Notable non EC: Lipstick

FNGs: None
Warm Up: Little mosey to the track. Leg swings side to side and front to back. Tiger claws. 400 meters (1 lap)
The Workout: Tempo Runs. 2 -12 minute sessions with 3 minute recovery between sets.

“So what is a true tempo run? A tempo run—also known as an anaerobic threshold or lactate-threshold run—is a pace about 25 to 30 seconds per mile slower than your current 5K race pace, according to running coach Jack Daniels, Ph.D., who popularized the tempo run in his book Daniels’ Running Formula.

Without getting too technical, tempo pace is the effort level at which your body is able to clear as much lactate—a byproduct of burning carbohydrates—as it produces. Your body’s lactate clearance is at the same level as its lactate production, meaning the dreaded dead-leg sensation doesn’t set in.

That’s the key difference between a race and a tempo run. In an all-out session, your body bypasses this limit, allowing for fatigue to develop rapidly. A tempo pace, on the other hand, can be held steadily (albeit not too comfortably) for at least 20 minutes.

For those fond of using heart rate monitors, Daniels notes that tempo runs should be done at 90 percent of maximum and feel ‘comfortably hard’.”

Finished with a 400m at Short Interval Pace

Mary: No time
Announcements: Mulch again, Q Swap week between HS/FV August 10 and 17, Derek Davis Memorial Run will be held at Tiger Blood on 8/20. It will be the workout but will be open to anyone.
T-Claps (Recognition): 16 guys for speed work, incredible
Prayer: Full House’s family, Lipstick’s family

Burning Down Tatooine

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FNGs: No

EC: Pikachu, Skidmark, Cupid, Emeril, DawgPound, Gillette, YHC

  • We split up into 2 groups.  The first 3 gazelles took off fast.  The rest of us were happy with a moderate pace to grab 2-3 miles before the main event.

Commuters: Bernie, Aquaman, ShamWow, Vasoline, Lipstick

  • These guys came in from all directions this morning.  Hats off gents.  We missed many of you at COT.

Warm Up: High Knees, Butt Kickers, Carioca

The Workout:

If you frequent Slack and you happened to be online yesterday evening, you witnessed something pretty special.  You see, YHC was once the site co-Q of R4TJ – the best damn South Wake AO you can attend on a Wednesday morning, not to mention the very best running AO in our region (pre-emtively stop your crying other AOs – haters gonna hate).  Part of the responsibilities I had at R4TJ was to make sure that all of the other Wednesday “workouts” were kept in their place.  One particular “workout” wasn’t even sure if it was now or To Be Determined…  pffttt…..

YHC has been out of the game for a bit.  Call it a Covid pause.  But I’ve decided to get back in the mix with my boys and contribute to the Q-Sheet even if only for a few running AOs (see you at the #2 running workout in South Wake this Saturday BTW).  Since I was back at R4TJ, it was only right to light the warning fires to all those Undetermined Fakers.  Check out Slack…  It was awesome….  They got the message.

R4TJ Checklist

  • AO with style – check
  • class – not enough checks
  • cool names for routes – check
  • YHC – check
  • miles – we’ll check this one off after
  • BRR\marathon\life training – check
  • YHC – double check
  • still better than TBD – DETERMINED check
  • TP – check

The “New Hotness” was now in session.  An old favorite was tee’d up wth a special twist.  We would run the Little Dipper (because it looks like a 6) but today we would have mandatory pick-up-the-six.  Every turn on the route marked the need to turn and catch the 6.  It was a hot and muggy morning and many of the PAX had already put some miles in.  There was a little mublechatter questioning the direction for the route and the need for mandatory pick ups but YHC layed down the law and we were off.

There was a good togetherness this morning with the group.  Lots of pairing off and the pick-ups kept us pretty close together.  YHC held up the rear for too much of the run.  I suppose I can claim that was by design but in truth it wasnt.  DawgPound kept me moving with some words of encouragement, Emeril ran along side of me for most of the run and kept pushing me on.  These HIM are testements to F3 Goodness.

Through the run, many of the commuters returned to their homes wrapping up some considerably long runs.  Great work Men!

  • miles – CHECK

NOTE:  No planets were harmed in this running of The Little Dipper.  There was no sign of Vader.  There was a suspicious and small moon hanging in the sky… wait… that’s no moon!

Mary: Probably Playing Possum

YHC performed some common core math to count the PAX – 14 PAX!!! (pretty sure…)

Announcements:

  • Mulch project keeps on trucking  8 spots (2 hrs of your time) open for this weekend SIGN UP!!!

  • Some men are gearing up for the RDC Marathon in November – Check with Dawg, Emeril, and McNugget
  • Check out posts from Shredder, new 3rd F goodness is in the works

T-Claps (Recognition): The whole gang today for picking up the 6 (aka me).  Specific T-Claps to Dawg and Emeril for the motivation when I wanted to hit the brakes.

Prayer:  Clay’s family, Crableg’s (The FB told me it was his Birthday yesterday – cool pics from some National Park’s in recent posts – safe travels!), Our world – it’s hurting right no – love each other.

JUL, 8 2020: 3RD F LEADERSHIP MEETING

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EC: ShamWow!, Dahmer, Pikachu, Bernie, Aquaman, Abe, YHC

Updates:

  • Golf Tournament for HS Food Pantry is likely postponed.
  • Auction for Megs Smile has been cancelled for 2020.
  • HS Food Pantry appears to be in a good place – no new updates or needs today.
  • No specific updates from Mama’s House
  • #acceleration saw an uptick during early months of Covid.  Has quieted lately.

Ongoing \ New Business:

  • Should look for an update on adopted roads, prepare to support – LED / John Deere
  • Bass Lake Mulch Project – Weekends into August (0.4 miles completed)
    • Bring an FNG
  • Continue relationship with FiA, invite to Bass Lake depending on turnout from F3
  • Open questions – what should we be doing in terms of Covid support?
    • Be mindful of PAX in workouts and meet-ups where possible
    • Consider opportunities for outreach
    • Dahmer to send out another open invite on Slack and FB
  • Welcome Bernie as our latest 3rd F site Q
  • Discussed the topic of diversity in all forms for South Wake.
    • Are we doing enough?
    • Are we making ourselves approachable and truly “Open to all Men”?
    • How might we introduce the group to different men to truly represent Holly Springs and ensure we are well rounded?
    • Bernie to setup some initial meetings with a contact that specializes in similar efforts to improve on this front.
  • Shredder to take a look at insights gathered from the 3rd F survey at the beginning of the year
    • We will deermine the most prominent topic and turn it into a conversation/Ted talk/presentation/SOMETHING
    • 3rd F Site Qs will take on the first and generate a list to assist in IDing the 2nd, 3rd, 4th, 5th, etc group to present with possible topics.
    • Target is to have monthly, orchestrated topics, that are peer led – idealy by Shield Locks or any group of PAX with a passion for the topic.
    • Should hopefully make it fun, approachable, and be out of the box

Announcements:

T-Claps (Recognition):

  • Breach for RuckedUpToCorona
  • ShamWow! for his leadership in support of Skidmark’s family
  • LED – Adopt a Highway in FV
  • PAX that have already jumped in to help mulch Bass Lake.  Keep pushing #HIM!

Prayer:

  • Aquaman took us out – Prayers for all PAX and especially those that have found themselves in some form of distress based on current events.  May we all look to each other for support and that we find strength in a higher power / purpose.