25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
FNGs: Nope
Warm Up: Good mornings, windmills, frankenstein kicks, sir fazio arm circles
The Workout:
Mosey behind the Hunt Center and down to the Pit. PAX counted off into 2 groups.
Group 1 did 1 WWII and ran up big hill for 1 merkin. Then 2 WWI+2 merkins.
Group 2 ran the 4 corners of the soccer field stopping at each corner for 10 merkins and 10 WWIIs.
then switch.
After 1 round Group 1 continued their count on the hill with squats and box cutters while group 2 took another lap around the field with 10 squats and 10 box cutters at each corner.
Mosey over to the playground. Poopeater nearly caught a cute bunny, but it was much too fast.
Partner 1 hangs from playground bar while partner runs to corner of parking lot and back and switch.
This was the warm-up for a hang contest. 1st partner hung on bar for time while other partner held chill cut plank.
1st group was won by 187 hanging for just over a minute.
2nd group had Pikachu holding for 1 minute while Hardy and Warbucks held strong. YHC could have done this all day, but we had to get to Mary.
So your challenge rankings looked like this.
1. Hardy
T2. Warbucks – 187
4. Pikachu
T5. All other challengers
Hardy, Warbucks, 187, are not in May challenge. So your favorite 4th place Pokemon took home the Q for U-Turn. Not without some saltiness from some PAX.
Mosey back to the flag.
Mary:
25 Pickle pounders
Announcements:
Check social media
T-Claps (Recognition):
Brexit’s return. Hardy’s grip strength. Pikachu for finishing 4th and getting the U Turn Q.
Prayer:
Florence’s wife job hunt.
Multiple cancer diagnosis
Injured PAX
YHC took us out
FNGs:Not today
Warm Up:
Nice mosey over to far parking lot. On the way, Lipstick was spotted coming down Stinson so PAX waited patiently in the parking lot for him. While we waited we did 10 SSH followed by an increasing burpee. Lipstick arrived and hid in the bushes just before 5 burpees, so we welcomed him to the party with 5 burpees. Good mornings, windmills, Sir Fazio arm circles, and squats were done.
The Workout:
Mosey to the amphitheater for 1st stop on our tour:
3 sets of 10: box jumps, erkins, dips, derkins,
Indian run to hill behind baseball fields.
Stop #2 was a repeat of a DoubleD beatdown at Possum Trot.
11’s: bear crawl uphill, star jumps at top, crawl bear down, squats at bottom
Indian run around the track to the next parking lot.
PAX lined up for a Guantanamo line across the parking lot.
-Lipstick tried to break Pikachu’s hip. Brexit questioned his return to F3.
Indian run back to tennis courts.
Still a little early for Mary, so PAX circled up for some Howling Monkeys, 2 rounds of 10 counts. Lots of grumbling when YHC called for round 2.
Mary:
PAX lay flat on their backs for a little music time. YHC turned on Flower by Moby. Sally up/Legs up straight at 60 degree, Sally down/Legs down to 6 inches. Keep heels off the floor the entire song. That was a long 3 mins 28 secs.
A little time left, so we did: homer to marge, single leg home to marge, american hammers, and have a nice day.
Announcements:
Wild Turkey birthday
SHP build delayed to 6/12 – https://www.signupgenius.com/go/10c0d49aba823a3f4c61-shpncfuquay14
Spring Classic support on Sat ~8am at Bass Lake Hill
JOCOGA CSAUP sign-up – https://docs.google.com/spreadsheets/d/1NDNwxH89e7fCSJpJAH67Vwx-sZQb_qFTOL7a0WfjZjw/edit?fbclid=IwAR0k64t97c67KOXBZNcJfXZ1tmaSPR_byxGzTkVVDNImg-QZMJvHjL27omI#gid=0
T-Claps (Recognition):
All the PAX for making Cletus great again.
Brexit and Wild Turkey for making it back out in the gloom.
Prayer:
Brexit’s upcoming surgery
YHC took us out.
F3 Southwake Co-Q Duel got started in a big way at DT. Record attendance for this site that averages 3-5 #HIM as we had 36 strong post. Was excited to have our newly named Weasel Shaker, and a guy who has had a major impact on me over the past few years, Mookie as the surprise Co-Q. DT is sort of like a “poor man’s Disney”, lots of great rides available and I was looking forward to showing a couple of them off for all the new faces posting to DT for the 1st time. Mookie and I decided to do a little split Q so everyone had a chance to spend time with both of us, and we went with 2 DT classics – repeats on Cemetery Hill, and a visit the drug store. Mookie would lead the hill work and I would take drug store with a group switch in the middle. Quite the impressive scene as I headed back to the lot from EC to find guys looking for overflow parking. Was cool to see guys reconnecting and catching up a bit on life, with some great mumble chatter out there this morning. Thanks to all who posted and thanks for a solid start to the donations for Healing Transitions.
FNGs: Not today, but I noticed several of or newer guys out there this morning. and it’s great to see you all coming back and really getting to be part of F3.
Warm Up: Stayed at the flag knowing we would be opening the workout with a jog and we did some SSH, Good Mornings, Fazio Arm Circles, Mt Climbers and of course, a Nemo classic the Goofballs.
The Workout: Counted off by 2s to split the group and headed out on the jog towards Earp where 1 group veered off the tracks to head over to Cemetery Hill and the other headed up and along the back road to the drug store. Mookie took his group through hill repeats and focused on keeping together by adding sets of burpees at the bottom, merkins at the top and mixing in low slow flutters, shoulder taps and LBCs. Cemetery Hill is a DT favorite and I was glad to see Mookie pushing the PAX to put in the work on these repeats. At the drug store we worked through another DT classic set that really just involves doing a bunch of different stuff with little, if any, recovery. Without details of count/cadence it went something like this: BTTW, People’s Chair, BTTW, straight into plank, shoulder taps, plank, merkins, plank, nipplers, plank – then on the feet and hold out the arms, slow seal claps, hold out arms, overhead claps, hold out arms – then drop and bear crawl across lot, plank hold for 6 then merkins, then crab walk back. Recover, repeat. We worked in some SSH too, and 2nd set we stopped short of the bear crawls for time. After the full set at each spot, the groups met midway and swapped. Then we converged again for a fellowship jog back the flag.
Mary: Circled up and did a set of 6″ hold/low slow flutter, LBC, Homer to Marge, American Hammers. Then Mookie treated us to some clockwork merkins and closed us out with some good stretches.
Announcements: After name-o-rama we brought back a tradition I really like and we asked the 6th man in the count to tell us how he got his name and what he has appreciated about F3. Tetanus was the 6 in the circle and he explained his name and talked about how he appreciates the accountability and how he looks forward to posting. Co-Q Duel continues this and next week – head over to Nutcracker tomorrow for Moby and some surprise Co-Qs, Mulching Bass Lake going well.
T-Claps (Recognition): Guys out on EC, Boy George for posting after a tough 50k trail race this weekend, everyone who brought donations, Pikachu for a great setup for trunk coffee 2nd F
Prayer: Let’s keep Quiver’s uncle and family in our prayers as he recovers from covid, unspoken, YHC shared a message about the work we each need to put in to being good leaders. 10 count silent for unspoken and YHC took us out.
Honor to lead and to co-Q with Mookie, hope you all have a strong start to the week
FNGs: None tonight – a shame given all the shananigans.
Warm Up: Mosey to the corner of the track by the white fence (wishing someone in the pavilion a happy birthday along the way). Circle up for SSH, Daisy Pickers, Windmills, and Hillbillies x10 IC. 5x burpees thrown in since the pax were chatting quite a bit (and justified because Brexit joined us slightly tardy).
The Workout: Mosey to the rock pile as it continues to drizzle on us. Pax were instructed to grab a rock they were comfortable becoming well acquanted with.
Line up each pax at a parking block. 10x IC Curls for the Girls, followed by bearly curling to the other side. At that side we did 10x IC Curls and 15x IC Overhead tricep extensions, then bearly curled back. Repeating this we added 20x Overhead press, 25x Homer to Marge (added because the pax were having far too much fun and because the rain was really coming down on us at this point), and 30x Ruh Roh.
It seemed like we had had enough of the rocks, so we returned those and then moseyed over to the pavilion in the middle of the figuer 8. But that was just a tease of try ground, because we kept moseying right past it over to the pavilion where we did:
15x Alternating left right step ups, Irkins, Derkins, and Dips
10x Alternating left right step ups, Irkins, Derkins, and Dips
5x Alternating left right step ups, Irkins, Derkins, and Dips
The rain finally relented, so YHC decided we were allowed under the pavilion at this point. We held People’s Chair and balls to the wall for 30x and then moved into Mary where we were.
Mary:
30x Low slow flutter
30x LBCs
30x Imperial Walkers
20x Diamond Merkins because YHC was too spent to pull off 30 
Announcements:
Run the quay deferment email should be coming out soon
T-Claps (Recognition):
All of the men doing so much to maintain our community during this difficult time. It’s obviously difficult, but it’s so imperative that we keep encouraging one another and allow guys to resume working out in person at the pace that works best for their families. All of us at Thunder were clearly greatly enjoying being able to be back out working out in person.
Prayer:
Unspoken.
Q Tour rolled into U-Turn this morning. Nice brisk temps. Pre-Blast went out late last evening from YHC after assessing the multiple feeds on Slack to determine what many of the PAX were thinking heading into their Saturday runs. Saw many were looking to get in some early morning miles, some looking for 5 as usual and others feeling nostalgic, looking for the ‘old school’ U-Turn route. For YHC, the plan was to start em off with warm-up and close em down with COT, but lead a 3 mile route for those looking for shorter distance. The combination of age setting in, my stupidity on Monday ‘getting way after it’ at PC, as well as my unfortunate lack of common sense trying to make Emeril all salty during Indian runs has earned YHC a well-deserved hip issue. To that existent, YHC had to rely on the strength of the PAX to push each other during their 5 mile runs.
Lots of PAX rolling in from EC and also many rolling in for Main Event. Planted flag, exchanged pleasantries with several PAX. Around 5:58am, Pablo was seen coming in hot, but no co-pilot in the form of Dumbo to be found. After seeing some early morning feeds from Slack on my porcelain throne this morning, it appeared that a great evening was had by many PAX at the NC State game last night. Dumbo’s morning scratch, however, was about as disappointing as Danny Manning’s .411 winning percentage at Wake Forest to many PAX in attendance, including DawgPound, Pablo, and Emeril.
6:00am hit and after confirming no FNG’s we were off with the following warm-up.
Warm Up: Light jog around the lot with alternating carioca R\L, L\R. Continued on the light jog and circled up for SSH X15, Imperial Walkers X10, Hillbillies X10, Good Morning X 10 IC. Squat hold while YHC explained the options.
The Workout: Old School U-Turn with Dauber and Doc, Newer School (current standard U-Turn) route with 10min\mi and higher starting first, and a 3 mile with YHC, heading in either the New School or Old School direction. After explaining the route options, YHC sent the 10min pace groups first, but then Slide Rule said he’d have to be back before 7am, so would head out with the 10min group and then at that point after witnessing his long strides, the gazelles got triggered and just headed out all at once. They all knew what to do so…run pick up the six, repeat for 5 miles.
Boy George, Vasoline, and YHC stayed back, did some additional exercises to continue limbering up and to burn some time at the beginning so our 3mi route would end around the same time as some of the 1st PAX starting to filter in from their run. We chose new school route and headed up about 1.5 mi and just circled back to the lot. 15 PAX at the start and about 21ish PAX on the return for COT, accounting for those that headed out for early EC. Definitely didn’t lose anyone, but gained a few along the way.
Mary: OYO
Announcements: Dad-2.0 Workout with Mr. Terrific at 9am Womble.
T-Claps (Recognition): Deadbolt shaving 20seconds this morning compared to last week’s U-Turn post. Kudos to DawgPound with a strong finish at the end in picking up the six onto a solid 5mi run pacing around 9:13. All those getting extra miles out there this morning and pushing each other
Prayer: Continued prayers for Forceps. YHC took us out.
SW Leadership team is taking over U-turn for the next few weeks to try some new stuff out. Our objective is to bring everyone back close to the same time for COT. Today was the first test run to see how group releases would work. So here we go. Two minute warning given. Then final minute. 0600 let’s go.
FNGs: Nope but we did have 23 count at start and ended with 29. Birth on the run.
The Workout: Short mosey over to open area with some but kickers. Instructions on how today’s run would work.
Frankensteins x15 IC
5 Mile Group:
Group 1 release – 10:30 pace or greater
4 mins of warmups
Group 2 release – 9:30 pace
4 mins of Mary
Group 3 release
– Pick up the 6 in your group twice. Once at circle in 12 Oaks and again at Irving left turn
3 Mile Group:
Release with group 3. Run route reverse 1.5 then turn
Cool Down:
Circle up 0700 for stretches and yoga poses
Announcements:
Lowes Food 2nd F on Friday’s
T-Claps (Recognition):
Fanny Pack on the PR for milage. Shout out to Brexit on milage total (Strava don’t lie)
Shield lock challenge winners. Wrangler with the tight shield making skills.
Prayer: Farva’s neighbors house burn down need gift cards, Lipstick’s sister battling addiction, Frumonga’s request of little boy with cancer, Pikachu’s wife having back issues
Nice work out there in the cold gloom. Thanks for allowing me to lead and change things up a bit today. Strong 2nd F at Panera following the run as well. Race season is creeping in and beach season will be here soon. Stay Hard!
BS Out
FNGs: none
Warm Up: good mornings, stretching, daisy pickers, SSH, frankensteins, imperial walkers
The Workout: PAX set up for 3 and 5 mile options, on a damp and wet morning, but hey, the rain held off so that was a bonus.
Announcements: Playhouse build will likely take place weekend of 2/29, Fanny Pack spearheading, Dumbo looking for PAX volunteers to help build green house next weekend, Slide Rule brought up need for PAX to ensure we are all picking up the six – makes us all stronger. Commit
Prayer: Warbuck’s wifes grandmother, Naperville F3 PAX who recently pass during a workout, Wallaby, Cowboy upcoming travel to Australia.
Warm Up: Mosied around parking lot, side shuffling between lots, then circled up for SSH 30x IC, mountain climbers 15x IC, Daisy pickers 15x IC, right over left and contra leg stretches, inner thigh stretches(some called it groin stretches).
The Workout: 3 mile, 5 mile, and multiple PAX with more mile routes. Picking up the six and good convos.
Mary: Nowhere to be found
Announcements: Nope
T-Claps (Recognition): Martini for pushing hard with EC and long route ME. To everyone picking up the six.
Prayer: Fumunga prayer request for a friend.
FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer
Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching
Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).
Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!
