Tag Archive for: Foghorn

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.

Disney “Highlight Reel”

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EC: Dumbo, Deadbolt, Warbucks, Nemo, Lipstick

Warm Up:lap to the big parking lot and circle up for Good Mornings x 10, SSH x 40, IW and HB x 18/ea, Daisy Pickers x 10  Q called #HIM to pair up for accountability
The Workout: 4 Corners with stops at midpoint on long sections Stop 1 10 American hammers, Stop 2 10 Star Jumps, Stop 3 10 Diamond Merkins, Stop 4 10 WW2, Stop 5 10 Burpees, Stop 6 10 Turkish Getups –2 Rotations;   Mosey to Stair Case – 1 up top (Combination) 100 Merkins, 200 LBC, 300 Squats   2 Bear Crawl to the bottom and run back up;  Mosey to the Soccer field Wheelbarrow 50yd and switch with partner until across 15 SSH and same wheelbarrow back
Mary: Sorry Mary we only had 17 seconds to spare and we need at least 30
Announcements: Nemo Holiday Party on Saturday; Wrightsville Training plan up on site from DB; Yogurt’s  Q at Cletus tomorrow is his first since taking over alternating Q’s
Prayer: Crablegs and a lot of unspoken

Thanks to all for coming out and letting me lead you this morning!

Lipstick

Purple Cobra BackBlast

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Warm Up: Pablo lead the PAX in warmup with: Job around Sunset loop, SSH ICx20, Imperial Walkers, Hillbillies and Arm Circles
The Workout:

Simple 7’s: PAX partnered up – 1 ran the Goodwill loop and back while partner did 7 Star Jumps and 7 Merkins.  Squat hold if returned and partner still working on his 7’s or Plank if waiting on running partner.  7 laps.

Half Way There: Wheel Barrel with partner halfway around the loop and switch.  Back at the start, one partner does Mountain Climbers while other does 1/2 the loop crabwalk forward and 1/2 backward (plank if MC’s are too much), next partner does Squats while other does 1/2 the loop bear crawl forward and crawl bear backward (Squat hold if Squats are too much).

Merkin Shuffle @ 5 count

Mary: Plank-O-Rama
Announcements: CSAUP Dec 15th at 06:00 Womble, Christmas Ugly Sweater Dec 1st at Nemo (Wood Creek), On Dec 1st, F3 Southwake will be an official Region!
Prayer: CrabLegs, DoubleD’s father/family, those injured and traveling

Any Given (foggy) Sunday

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Warm Up:  Warm up consisted of: SSHx20, High knees, Butt Kickers, Left over Right toe touches + reverse, Downward Dog.  We were ready and Pax of 5 set off for the standard AGS loop.

The Workout:  Standard loop around Bass Lake.  2 Pax went Counterclockwise 3 Pax went clockwise.  Doggpound and YHC met Farva about midway around the lake.  He was solo Rucking 6 miles (respect).  Great conversations as we all shook off the Thanksgiving turkey and officially got back to the grind.
Mary:  Just some stretching at the finish
Announcements:  We did COT at the beginning – no announcements
Prayer:  YHC led us in a pre-run prayer for for health, a safe run and thankful for the ability to be out here

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.

Wafers

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Well this one could have turned out several ways. Walked outside this morning to a breezy post rain dark morning. Great, I think this is gonna be windy. Loaded up the Tailwind for 187 and I, checked that the camelback was sealed, and hopped in the truck. Arrived at Ting to a great group of men waiting for a pleasant level of excitement. As 187 grabbed the goods, the joy of calories diminished when he realized he forgot his camelback at home. Shovel flags planted.

Warm Up: Short job, IW, Hillbillies, High Knees, Frankensteins
The Workout: Run the HSHM course. – Lipstick had to shit <1 mile into the run. Ice cream will do that to a lactose intolerant person. Somehow H1N1, R22, and Farva ended up on crossway, Yellow card needed a pee break, M4L just ran where ever. Despite the situations, this is one crazy fast group of men. Honored to run with you. I’ve added men that ran U-Turn, started early, or ran lifetime. Let me know if I forgot you.
Mary:
Announcements:
Prayer:

Threesome

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18 Pax got stronger this morning in what I hope was a nice beatdown by three Q’s. A special Thank you to Emeril and Chips for taking some of the responsibility this morning.

EC: Emeril, Banana Seat, Chips, Slide Rule, Skidmark, 187, and some more. A few late arrivers to EC so not sure who all went out. New route 2.5 miles. Started around the soccer field and then continued on the old EC route.

Vest: 187

Happy Birthday: Buford

Welcome back Java

Warm Up: Emeril took us on a couple laps around Ting park. We had some Balls to Wall, Good mornings, merkins, Burpees (cause Yogurt was late)

The Workout:

Chips: Pax went for a mosey to the tennis courts for a set of suicides across both courts. 11’s with Merkins and WWII’s. Finished with another set of suicides.

Skidmark: Mosey to the lower parking lot for a Jacob’s ladder. Pax ran backward up the hill, squats, and than ran forward down the hill.

Mary: Homer to Marge cc 15, Freddy Mercury cc 15, Boxcutters cc 15.

Merkin clock 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Announcements: U-Turn Saturday 11/3 will be at Ting at 6:30 to run the HSHM course.

Prayer: Dawgpound’s family, Wolfie, Crablegs

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:

Singing in the John

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Warm Up: Butt Kickers, Skipping, High Knees, Carioca

The Workout: The now typical 4.7 mile route was taken

Turning right once we left Ting and went straight down Main/55.  We had some folks returning for the 6 and continuing on past town Hall, turning back for Ting just with a left after the Car Wash.  The bonus Port-o-John seemed to be alive with music.  We soon realized it was just Lipstick taking his post in one of the many Johns on the route.  Dude likes to sing, so naturally…  shaking that off, we followed the return route of the Holly Springs Half Marathon all of the way back to Ting.  There were some slight modifications near the end following a reverse of the typical Paradise City EC route.  Extra miles, extra hills, extra FUN!!!  4.7+ miles of it!!!

Mary:  We just ran 4.7+ miles…  on to COT

Announcements: Quiet crew this morning on the announcement front.

Prayer: Lipsticks brothers Mother-in-law has stopped treatment for her cancer.  The prognosis is days and he has asked for prayers for her and her family in these final days.