Cowboy – Page 3 – F3 South Wake

The Pendulum

April 15, 2021/in Running 4 the John /QIC: Coal Ash
PAX: 187, Abe, Axe, Bobby Boucher, Coal Ash, Cowboy, Cupid, Dawgpound, Dumbo, Full House, Laettner, Lipstick, Pablo, Pikachu, Skidmark, U.T.I

16 Pax for a variety of options at RFTJ. Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill.

FNGs: none
Warm Up:
The Workout: Those that have marathons this Saturday got in 4 easy miles, others went for 3, and the remaining ran hill repeats on Earp/Cemetery Hill. Ran to the top of Earp and then 5 trips up cemetery hill and back.
Mary:
Announcements: Wilmington, Volunteers needed (see Slack and Facebook)
T-Claps (Recognition):All marathoners running this weekend for keeping the legs loose. All those that ran that ran the hill repeats (Pablo was cruising!). And those working through injuries still getting their miles in.
Prayer: 1 minute of silence for unspoken prayers and reflection.

Where’s Martini’s Cell Phone?

April 10, 2021/in U Turn /QIC: Full House
PAX: 187, Abe, Alpine, Cowboy, Dawgpound, Emeril, Fonzie, Full House, Gamecock, Katniss, LED, Martini, Maybelline, McNugget, Oboe, Skidmark, Yogurt

FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles. 17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt. The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months. The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11. See slack and/or LED for details. F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.

Do the Major Melon Dew T-Shirt Challenge

March 1, 2021/in U Turn /QIC: Vasoline
PAX: Abe, Alpine, B-I-N-G-O, Bernie, Bobby Boucher, Cancun, Cowboy, Cupid, Fanny Pack, Full House, Gillette, Katniss, Lipstick, Mad Dog, Martini, Maybelline, McNugget, Mookie, Nemo, Pikachu, Steamboat, U.T.I, Vasoline, Wiggly

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.

BRR is only 29 R4TJs away

February 24, 2021/in Running 4 the John /QIC: Dawgpound
PAX: 187, Cowboy, Cupid, Dawgpound, Dumbo, Emeril, Laettner, Lipstick, Pikachu, Skidmark, U.T.I, Vasoline

Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.

Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming is a hard commit.

FNGs: Nope. Not one
Warm Up:

The drive over was a good opportunity to get warm and toasty.

The Workout:

Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.

The pax had 30 minutes to get as many rounds in as possible of:

Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista

I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun

Mary:

Announcements:

I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ

T-Claps (Recognition):
Prayer:

Sidiqu
Pumpkin Spice Friend Mike and his family

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.

Flest okkar hlupu hratt í dag

February 3, 2021/in Running 4 the John /QIC: Redenbacher
PAX: 187, Cowboy, Dawgpound, Dumbo, Emeril, Full House, Lipstick, Maybelline, McNugget, Redenbacher, ShamWow!, Skidmark

EC: Shamwow

FNGs: None

Warm Up:

The Workout: Dumbo ran this route awhile back, was a great day to run it again.

Mary: MIA

Announcements: Check Slack and FB

T-Claps (Recognition): PAX for picking up the 6 the whole route.

Prayer: Unspoken, PAX racing this weekend, anyone who is struggling

Come on ride that train…

February 1, 2021/in Downtown Train /QIC: Quiver
PAX: Bobby Boucher, Cowboy, Fanny Pack, Quiver

Picked up Bobby Boucher a little early this morning so we could do some EC Kettlebell work for the monthly challenge, saw Fanny Pack leaving on his EC run as well pulled in. Cowboy Joined us to make it an even 4.

FNGs: none
EC: Bobby Boucher, Quiver (Monthy Challange) Fanny Pack (Run)

Warm-Up: Abe Vgota, Seal Jacks, SirFazio F/B, Imperial Walkers, Hillbilly’s, Good Mornings

Mosey to the parking deck to start the workout
The Workout:
Thang 1: 50 Big Boy situps, 100 Overhead Claps, 150 Merkins, 200 lBc, 250 Squats
Thang 2: 10 L/R Step-ups, 15 Dips, 20 Erkins then Repeat
Mary: Popcorn Mary with the Pax, Freddy Mercurys, Low Slow Flutter, Pickle Pounders, Homer to Marge, Box Cutters, 1 leg Squats with leg extensions.

COT: 4 Meh
Announcements: First F meeting tonight on Zoom, F3 option coming soon with first aid kits.
T-Claps (Recognition): Nemo and Coal Ash on being Site Q’s since the founding of DT, great work guys.
Prayer: Fanny Packs M, Fireman, Police, Paramedics, Hospital Workers and Grocery Workers, Prayer for continued peace as we move forward as a country.
NMS: It was great to be back out there, it has been 10 days since my last work out due to a slight injury and then some significant sleep issues. Hopefully, that is behind me. Next week is the 2 year anniversary of Downtown Trains founding, and I am honored to be Site Q now with Bobby Boucher.

Field Trip!

December 31, 2020/in Downtown Train /QIC: Coal Ash
PAX: Buford, Coal Ash, Cowboy, Yogurt

Field trip day at Downtown Train! Convinced Yogurt to join me at AGS on Sunday so was glad to see him in the parking lot when I pulled in. Also please try surprised to see Cowboy and Buford. Hope you both come back to DT again!

FNGs: Nope
Warm Up: Jogged to Womble, 10 burpees, merkins, daisey pickers, arm circles
The Workout:

Grabbed rock and headed to shelter for following workout out:

Round 1: 20 curls for the girls, 20 tricep extensions, 20 shoulder presses, 15 curls, 15 tricep, 15 shoulder press, 10 curls, 10 tricep, and 10 shoulder press

40 SSH in cadence

Round 2: (all with rock) 10 step up each leg, 20 squats in cadence, 10 step up each leg, 20 squats in cadence, 10 step ups, 20 squats in cadence

50 LBCs in cadence

Round 3: 15 curls, 15 tri, 15 shoulders, 10 curls, 10 tris, 10 shoulders

30 SSH

Round 4: 5 step up each leg, 10 squats, 5 step ups each leg, 10 squats

50 LBCs in cadence

Return rock and headed back to DT parking lot

Mary:
Announcements:
T-Claps (Recognition): Cowboy for getting back at it and posting!
Prayer:

Not my A Game

December 30, 2020/in Possum Trot /QIC: Skidmark
PAX: 16-bit, Bobby Boucher, Cowboy, Cupid, Dawgpound, Mad Dog, Martini, Pablo, Pikachu, POTS, Roger Roger, Skidmark, Sprinkler

A down week in running allowed YHC to become a little more involved in the bootcamp scene that has been so badly missed so what better way to get back at than picking up a couple Qs. Been a while since I’ve been down in the Quay so figured I make the trip to PT. Researched some previous backblasts and noticed there hadn’t been a tour of Varina in a while. Unfortunately my memory left me and some of the locations were not what I remembered. Regardless it was nice to see a good turnout this brisk winter morning.

EC: Pikachu from home, Skidmark

FNGs: None
Warm Up: SSH, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Moroccan Nightclubs, Overhead claps, Seal claps, Good mornings
The Workout: 3 Indian Run lines mosey to the flag pole. The initial plan was for 21’s of WWIIs and Box jumps but the wall was higher than I thought and none of us earned an Olympic Medal in the high jump so we settled for step ups which ended up being quite time consuming. (modified)
Mosey to the giant wall for Preacher chair and then Ascending Testicles with merkins. Rumor was all Flex spending accounts were emptied and dental deductables not met so modified the testicles to Balls to the Wall after 1 set. 2 more sets of Preacher chair and BTTW.
Mosey to the home of the FV Democratic Party Headquarters or as many of us care to call it: Stephen’s Hardware. Jump up the rail for some side plank walks I guess. Quick feet as we wait for the 6.
Mosey to Aviator. Bear Crawl up the ramp as smell BBQ. Repeat.
Mosey the walk through wall for a set of dips, erkins, and derkins.
Mosey back to the park for 4 sets of Big Bang (reference exicon here).
Mary: 7 minutes in heaven. Yes, we did plank hold with various core exercises.
Announcements: 2ndF at Stick Boy, GrowRuck, GrowRuck light, heavy something. See Pablo for details. Monthly challenge
T-Claps (Recognition):
Prayer: Deadbolt hasn’t been feeling well. Hoping 2021 is better for most. YHC took us out

High Quality H2O

November 16, 2020/in AO Post, Downtown Train /QIC: Pikachu
PAX: 187, Abe, Bobby Boucher, Coal Ash, Cowboy, Doc, McNugget, Pikachu, Quiver

YHC hadn’t Q’d a non-running oriented boot camp in a while and at the push of Abe I committed to branching out and Qing at least 5 workouts over the month of November. Downtown Train looked like a good one to push me out of my standard across the street Paradise City habit.

FNGs:

Welcome Bobby Boucher!
Warm Up:

SSH x20 IC

Daisy Pickers, Windmills, Sir Fazio forward/backward – all IC

Burpees x5 for a late arrival
The Workout:

Mosey to the rock pile, grab a rock that “your M would be proud of”, and mosey back to the flag.

Thing 1 – BOMB

Deposit said rock at one corner of the parking lot and mosey to the far end. We did laps of BOMB consisting of 5x Burpees, 10x Overhead Press with our rocks, 15x Merkins, and 20x Big Boy Situps. We kept at it for ~15 minutes.

Thing 2 – Cultural Visit

We John Cusack’d to the cultural center where we split into two groups. Alternating back and forth we did:

Step ups / reverse squats x2

Returned our rocks

Balls to the wall / dips

People’s char / dips

Mosey back to the parking lot

Thing 3 – Animal walks

Low slow flutter x10

Bear crawl length of the parking lot

Low slow flutter x10

Plank hold x10

Crab walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Duck walk length of the parking lot

Low slow flutter x10

Plank hold x10

Homer to Marge x10

Heels to the heavens x10

Mary:

Popcorn with favorite exercises from 4 different pax
Announcements:

TED talk tomorrow (17th), Frosty CSAUP Ruck December 5th, Beer Ruck December 12th
T-Claps (Recognition):

Aquaman, Odyssey, and Coal Ash for getting to run a real race at Shakori this past weekend.
Prayer:

187 and his M, Quiver and his family, Build-a-Bear

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