Tag Archive for: Bernie

We start at what time?

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Loads of Pax out on a great morning for running. Start times ranged from 5:10 to 6am with mileage from 3 to 15. A good group of pax were present for a 6am warm up.

Warm Up:

SSH x10 IC

Frankenstein walk halfway down parking lot

Butt kickers back

High knees back down

Mosey back to start – hillbillies x10 IC

Announcements:

Happy birthday Aquaman!

Yoga at 9am at Athletic Lab South Wake lead by Dovetail’s M. First class there is free.

See Slack/Facebook for other announcements.
Prayer:

UTI’s dad – was in hospital yesterday, cause unknown. Is home now.
The Workout:

3 to 15 miles. Great work put in across the board.

Compression packages

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U-Turn continues to grow every week. If this is any indication Wrightsville is going to be a BLAST. A 7+ mile route was developed for the Pax but Pax modified as needed.

Fartsacks: UTI – Alarm Misfire??

Warm Up: SSH x 20, IW x 15, Hillbillies x15, Mountain Climbers x 15, SSH x 10
The Workout: Go for a run
Mary: Coffee
Announcements: Q-Swap – we are going to Carpex next week, BRR meeting 1/22 at Blackdog, 2 Shirt orders (Wrightsville shirt comes with a $5/shirt donation to ALS)
Prayer: Raleigh Police Officer – Special thanks to our First Responders and Military, Daubers mom, Buford

We Pickle Pound This Town

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U-Turn

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17 Pax training for the upcoming marathon season. Welcome FNG Maybelline.

Warm Up: Imperial Walkers, Hillbillies, SSH, Jog in place with high knees and asskickers.
The Workout: Standard U-Turn route
Mary:
Announcements: Q-source, Q Swap, Breathtaker
Prayer: Double D,Ausfart, Crablegs

Accountability

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Lots of Pax this morning at U-Turn but the final count came in to 26. Tons of varying distances and lots of Pax turning back to pick up the 6. Some Pax continue to set PRs in pace and distance. Well done men and well done to the men pulling and pushing other Pax this morning. You will not fail. If you fall we will pick you up.

Warm Up: Slight mosey with high knees and ass kickers. Imperial Walkers x 10, Hillbillies x 10, Frankensteins x 10, Mountain Climbers x 15.
The Workout: Varying distances and paces. Lots of good work out there.
Mary:
Announcements: Be careful out there. Christmas brings out the best and worse in people.
Prayer: Be careful. Lots of joys and sadness around the holiday. Troops that aren’t with their family.

Don’t Grab the Crunchy Leaves

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A great turn out in December as Wrightsville training is in full swing. Numerous distance PRs – kudos to Pac-Man, Doc, and Dovetail (who not only distance PR’d but was out picking up the six too). More than a workout.

Warm Up:

SSH x15 IC

Hillbillies x10 IC

Mountain Climbers x10 IC

Merkin x10 IC
The Workout:

All the 3 milers got talked into 5, so 5-15 miles. T-claps to 187 & Skidmark for 15 and running us down.
Mary:

Individual stretches
Announcements:

CSAUP next Saturday. Will look for someone to Q U-Turn if there is interest – has to be someone committed to picking up the six during run.
Prayer:

Ausfahrt – recovery from motorcycle accident. Keep your eyes out for ways we can help the family in the coming weeks/months.

Fantastic 2nd F after. Great work men – always a privilege.

Do British warm ups really help?

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17 PAX got stronger and faster today at U-Turn with Brexit’s 1 year anniversary at F3.
There was some chatter about the ‘Rebel Walk’ warm up implying PAX looked they all $hit themselves… This theme continued into prayer requests as Dauber asked for prayers that he could make it through mile one without having a bowel movement. His running mates were pleased he made it back for 2nd F without doing so. God answers prayers!

Warm Up:
Arse Kickers, Rebel Walk, and Union Jacks.

The Workout:
EC: 187, Hotspot, Bernie, H1N1, Brexit.

A balmy 53f clear morning. The usual 5 Mile U-Turn route, with an abbreviated 3 mile route for a few. 2nd F at Starbucks with lots of chatter about Wrightsville Beach and Pikachu Fartsacking…

Announcements: Nemo Ugly Sweater Party this evening. Bring food for Food Pantry; CSAUP Dec. 15 start/end at Womble, Any Given Sunday at Womble, Sunday at 6am.

Prayer: Pray for Dauber’s Bowel movements during the run along with unspoken requests.

HSHM

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The morning was brisk but the sun was on the rise. All the work over the past few months went on display. PRs abound. All the Pax brought the A-Game. Injured ones battled through some pain or decided to ruck. All in all another fabulous showing by the F3 pax.

Warm Up: Deadbolt led warm up of SSH, IW, Hillbillies, Mountain Climbers, Frankensteins
The Workout: 13.1
Mary: Beer
Announcements:
Prayer: Thank you for the glorious day. For the pax that couldn’t be with us today. For all our servicemen. To help us be better leaders in the community.

Dress Rehearsal

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1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

U Turn BB

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28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer: