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U-Turn Segment Challenge – Use Segments to Get Stronger, Faster, Smarter

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15 PAX ran the 12 Oaks Route, regular direction. That’s counterclockwise. Here’s today’s challenge: Pick a Strava segment along this route and see what you got. Using Strava’s segments, you can not only find out how you are doing against your peers (U vs. them), but you can also find out how you’re doing versus yourself (U vs. U).

Strava is full of segments. A segment is simply run (or ride) that goes from Point A to Point B. When you run the segment, Strava automatically records your run. Ever notice your Achievements on Strava? Could be your fastest mile, 5k, 10k, marathon or whatever. It can also be your best performance (PR) on a Strava segment.

Today, I identified three segments on the the U-Turn – Twelve Oaks Route (a segment in itself) and challenged PAX to lay down their fastest time:

  • 12 Oaks to Irving Pkwy (1.33 miles along Green Oaks Pkwy from New Hill Rd to Irving Pkwy)
  • Irving Pkwy Roller Coaster Hills (0.46 miles up/down Irving Pkwy)
  • Sprint to Starbucks (0.31 miles from shopping center entrance, right turn to Starbucks)

During the run, 187 coached Moose on the Climb out of 12 Oaks segment. Moose jumped into the Top 10, claiming 8th spot (6:30 pace uphill!). I saw @Pikachu take off on the Sprint to Starbucks. Already a Top 10 finisher there, he didn’t shuffle the Top 10, but he did get his third fastest time 5:07 pace!). @Woody laid down PRs without even trying!

In the end, Strava revealed Segment PRs for @Dawgpound @TomTom @Woody @187 and significant Achievements for @Dahmer @Pikachu and @Moose. Great work fellas!

Again, you don’t have to bust the Top 10! But, you can see how you are doing over time. Feeling strong? Tackle a segment along your run. How did you do? As an added bonus, every time you run a segment, you are essentially doing interval training, which leads to you getting stronger, faster, smarter.

Announcements: Pikchu’s church Oasis holds its first Sunday Service this weekend in the new building.

Prayer Requests: Injured PAX.

Like many of you, I’m trying to improve in 2023. On thing I’m doing is reading the book, Jesus Calling, a daily reader. I thought everyone could benefit from a passage I read this week. I read that as part of the closing prayer. See image below.

 

Paradise City Q of the Year?

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YHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.

Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens

7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle

Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time

No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.

Pleasure to lead men!
BS out

His stride is 3x longer than mine…

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FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.

Warm Up:

SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC

Mosey to THAT hill.

The Workout:

7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down

Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.

Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.

Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.

Mosey behind HT and back to the flag for Mary.

Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.

Announcements:

Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!

T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.

Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.

YHC took us out. Honor to lead!

Cletus Rules!

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Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.

Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5

Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins

Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue

Circle around statue on six for Guantanamo

Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R

Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all

Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND

COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.

Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.

BS out!

Big Dogs at Downtown Train

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Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Climbing the Mountain to Paradise City

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FNGs: None

PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp.  We did our stretches on the way back up the ramp stopping at each blue sign.  Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides.  At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds.  Round one: Merkins, Shoulder Taps, Side planks all sets of ten.  Round two: Squats, sumo squats, lunges, Richard Simons one leg squats.  Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.

Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers.  Thanks @Pikachu for the cadence counts.  Very nasty and lots of chatter.

Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.

SEVEN is your lucky number

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24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!

Is it still supposed to burn after 5 years?

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7 years ago – I had reached my max weight the year prior, 230 lbs.  After a friend and colleague passed away unexpectedly, I decided to train for and run in my first race ever.  The Triangle Sprint Tri.  I spent the next year biking, running, and swimming to the best of my ability – trying to prepare enough to survive the race.  I had a small group of local Tri-ers that helped me through along with some friends that also decided to race in the name of the friend we lost.

6 years ago – I had just completed the Triangle Tri, in the year prior I lost 30 lbs.  I was looking for something to keep the momentum.  I was working my way through a trial with a local CrossFit gym.  It was expensive, the people were nice but I still felt out of place.  I had started running with the Holly Springs Run Club and continued to off and on as well.  I was inconsistent and gained back 10lbs.

5 years ago – I showed up solo to my first workout at Paradise City after being EH’d only 1x several months before at a Wednesday morning Holly Springs Run Club run.  (I ran next to Deadbolt that morning).  July 24, 2017 I joined F3.

Today – I’ve lost 50 lbs since starting my fitness journey.  Much of it would never have been sustained without F3 and this community.  There are so many physical, mental, and personal challenges that I have faced because of F3 OR been more prepared for in my everyday life because of F3.  Marathons, Relays, the Pandemic, life…

The following workout closely resembles my first post Q’d by Emeril and CHiPS

FNGs: Nil

Warm Up:

  • Fellowship Run
  • Fast Feet on the Curb and switch
  • Carioca and switch
  • Circle Up
    • Windmills to 15
    • SSH to 50
    • Good Mornings to 10

The Workout:

Thang 1
Parking lot – B O M B S
Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot.
Swap out and continue the exercise until each amount of reps are complete.
The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.

 

Thang 2

Trio’s at the ramp. Partner A wheelbarrows Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then wheelbarrows Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then wheelbarrows Partner C. And so on and so forth until the Q says to stop

Mary: Pickle Pounders, Homer to Marge, Pigeon Pose, Runners Pose

Announcements: Picnic this weekend, Derek Davis 5k

T-Claps (Recognition):  Thanks to F3 and F3 South Wake for being here.  I didn’t know I needed this but I needed this.  I appreciate everything this community has done for me personally and what I know it is and continues to be for all of us.  Keep grinding.

Prayer:

CHiPS delivered these at my first post, still fit today as you imagine they might coming from the good book.

  • Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
  • 1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

 

5 years ago our big community was much smaller. EC didnt exist, our group fitness target was the HSHM, At best we had one AO a day. We keep getting bigger, we keep getting stronger in many ways. Keep picking up the 6 core to what you do and who we are. Let us get bigger, but keep your small tribes moving too.  -UTI

 

——————————————–ORIGINAL BACKBLAST FROM FACEBOOK————————————————

July 24, 2017
PAX of 33 showed up to muggy sweaty Paradise City.
PAX: Pikachu, Jeter, Buford, Blue Hen, Roger Roger, Deadbolt, Baywatch, Sausage Party, Bluewater, Tofu, Big Perm, Chipshot, Java, Backpage, Dog Pound, Foghorn, Nemo, Patch, Moby, Yellow Card, Slappy, Icing, Happy Trees, Midget for Life, Sliderule, Slidetech, Anthrax,
FNG UTI
2.0 FNG’s Hulk, Messi, Stryker
SSH x 20, Windmills x10
WARM-UP on the jog
Sidesteps both sides, fast feet on the curb. 10 slow merkins
Parking lot – B O M B S
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to middle of parking lot. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats.
Trio’s at the ramp. Partner A partner carries Partner B. Partner C performs 5 Burpees and then sprints to catch the pair. Partner C then partner carries Partner A. Partner B performs the 5 burpees and then sprints to catch the pair. Partner B then partner carries Partner C. Partner A performs the called number of the called exercise and then sprints to catch the pair. Up the ramp to tennis courts.
From Tennis courts to Bball court – Start with 5 burpees, 10 lunge each leg while walking, 15 imperial walker each side while walking, 20 merkins, 25 plank jacks. Mosey to the bball court for Mary.
15 each Freddie Mercury, Low slow flutter, Homer to Marge
10 each Hillbillies, 9 Good Mornings
COT
Arena – Need shoes size 10-11. Bring them to Owais or join him on Fridays at 2:30 for a workout
Raleigh Rescue Mission – Owais working to set up 2 days of feeding the homeless. More info to come
Holly Springs ½ Marathon – Lot of South Wake guys running in it. Join up as training will start soon.
PRAYERS:
CHiPS – Prayers for guidance to his nephew.
Proverbs 17:17 – A friend loves at all times and a brother is born for a time of adversity.
1 Thessalonians 5:11 – Therefore encourage one another and build each other up, just as in face you are doing.

Sweaty 2 miles

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Warm Up: SSH, sir Fozzy, GM, imperial walker
The Workout: various stops throughout the park. BTW, preachers chair, LBC, Merkin. Erkins Durkin Dips X2, up and around the stairs, lol slow flutter, prisoner squat.

four corners in the big lot, 20 WWII, 15 Merkin, 10 squats, five Burpee OYO.
Mary: Homer to March, box cutter
Announcements: see slack
T-Claps (Recognition): Mookie for being 110%
Prayer: stubs, lipstick, slide rule

Toilet paper Team Tear

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13 PAX showed at R4TJ for a changed up event. First day of June challenge is off to a great start.

Divide into two teams
Run a 0.9 route/lap inside Ting
Once 5 laps are completed, you run only the square route.

The flag will be at the top of the ramp with a roll of TP on it. Each time you pass you pull one sheet and add it to your teams pile. The team with the most sheets at the end of 50 mins wins. Timer will be set at the flag.

We ended up with 45 vs 40 sheets of TP. Nice work gents and great push.

BS out!