Full House – Page 23 – F3 South Wake

Wet and Runny

August 14, 2019/in Running 4 the John /QIC: Cupid
PAX: Cupid, Dawgpound, Dumbo, Full House, Pablo, Redenbacher

EC: Dawgpound, Dumbo, Pablo.

FNGs: None

Warm Up: None…woops.

The Workout: We ran from Main to Ballentine and down to 55, then back up Library Hill and over to Cemetery Hill. Then back to Main.

Mary: Not sighted today.

Announcements: Check Facebook, Slack. Derek Davis race on Saturday, 9/11 stair climb. Lots of shirt orders ongoing (stair climb, fritter, south wake), good time to pick one up.

T-Claps (Recognition): All PAX for making it out today. When I woke up, it was storming pretty hard…thunder and lightning included. If I wasn’t Q’ing, I really doubt I would’ve made the trip (but I’m glad I did).

Prayer: PAX on IR.

Hit the pavement.

August 14, 2019/in Purple Cobra /QIC: Coal Ash
PAX: 187, Axe, Boogie, Coal Ash, Foghorn, Full House, Iceman, Pac-Man, Teacher's Pet

Nine PAX for muggy Purple Cobra. It was YHC’s first Q at this AO. Thanks for the strong effort, men.

FNGs: None

Warm Up: Lap around building, daisy pickers, windmills, 5 burpees (OYO), Fazio arm circles forward/backwards, 5 burpess (OYO).

The Workout:

Divided into three groups. Each round group rotated between three exercises.

Round 1: Lap around building, Lunge Walks, LBCs

Round 2: Lap around building, bear crawl, plank jacks

Round 3: Lap around building, leap frog burpees, American hammers

Round 4: Lap around building, backwards sprints, dying cockroaches

Mary: Missed her
Announcements: Middle Creek Elementary work group, see Slack and Facebook
T-Claps (Recognition): Iceman taking military physical exam this week!
Prayer: Full House’s wife’s uncle, YHCs friend’s kid in hospital

Got any good CDs?

August 10, 2019/in U Turn /QIC: Warbucks
PAX: 187, Alpine, Aquaman, Axe, Bernie, Brexit, Bulls Eye, Cupid, Dahmer, Dawgpound, Deadbolt, Dumbo, Fonzie, Full House, Katniss, LED, Lipstick, Martini, Nemo, Pikachu, Redenbacher, Sassy, Slide Rule, UTI, Warbucks

20+ Pax showed up for some miles this morning. Many ECers, so I won’t try to credit everyone. Some started with us, others ended with the group. Good work out there! Lipstick was the lucky winner of the door prize, a copy of Freed to Lead, given to YHC by Deadbolt. Lipstick agreed to read it and pass it along to another Pax soon. Definitely a good read.

FNGs: Not this time

Warm Up:
SSH x20
Butt kickers, high knees, skipping, Frankenstein kicks, lunges.
Imperial walkers x10
Hillbilly x10
Daisy pickers x10

The Workout:
Miles! 3-14+

Mary:
She was nowhere to be found.

Announcements:
BRR runs tomorrow, see Aquaman and Slack.

T-Claps (Recognition):
ShamWow for slinging CDs from his garage.
All the Pax picking up the six. Nobody was left behind!

Prayer:
Fonzie’s friend Juice killed and Winston Salem community, health issues in Bernie and Cipid’s Families.

Nomads in search of Fritters

August 5, 2019/in Disney /QIC: Pablo
PAX: Beast, Borland, Dawgpound, Dumbo, Emeril, Full House, Garfield, Katniss, Lucky Charms, M4L, New Mexico, Orphan, Pablo, Particle Board, Quiver

15 PAX, 11 for EC came out to support a few Nomads traveling to Southwake plus one local on their journey for the coveted Fritter. All fritters have to come through Disney, so YHC decided to take the Q and show these Nomads how we do it in Southwake with a trip to the Abyss

EC: Particle Board, Borland, Full House, Garfield, Orphan, Katniss, Lucky Charms, Emeril, Dumbo, Dawgpound, Pablo

FNGs: None

Fritter: Borland, Orphan, Garfield, Full House (with Breathtaker!!!)

Warm Up: A warm-up jog around the soccer field. Circle up for exercises in cadence: SSH x20, Imperial walkers x10, Hillbillies x10, Sir Fazio Arm circles x10F x10R, Good Mornings x10

The Workout: Quick count off then mosey to the Abyss. Find accountability partner for a Dora 1-2-3 (exercises 100x merkin, 200x LBC, 300x squat). Parnter 1 start the exercises, partner 2 travel down the abyss and do 5 burpees and back up to switch with partner 1. Wash rinse and repeat until all exercises are completed. YHC felt that we still had a few more trips up and down the abyss, so partner 1 completed plank exercises called out by myself or M4L while partner 2 traveled back down the abyss for 5 star jumps; wash, rinse, and repeat for 2 cycles each. Regroup and head back toward playground/bathroom area for more fun. Found a nice wall to rest our balls, so Partner 1 hold BTTW while partner 2 did 10 merkins, switch and repeat. Then, Partner 1 hold BTTW while partner 2 did 10 count in cadence mountain climber, switch and repeat. Partner 1 hold BTTW while partner 2 did 10 shoulder taps, switch and repeat. Then repeat all 3 exercises sets again but instead of BTTW, Partner held Peoples chair. Once completed mosey to flag for MARY

Mary: All exercises in cadence: LSFx20, Homer to Marge x10, Box Cutter x 10, Pickle Pounder x 20

Announcements: Check FB and Slack

T-Claps (Recognition): Full House doing Fritter with Breathtaker!!!

Prayer: Unspoken, New Mexico took us out.

Dawgpound brings music to PT

July 31, 2019/in Possum Trot /QIC: Dawgpound
PAX: 16-bit, 187, Banana Seat, Borland, Breach, Cha Ching, Cowboy, Dawgpound, Dumbo, Emeril, Farva, FedEx, Fonzie, Full House, Garfield, Gump, H1N1, LED, Lucky Charms, Maybelline, Messi, Modify, Orphan, Pablo, Pac-Man, Particle Board, Pinto, Rainmaker, Slimer, The Natural, Venkman, Yosemite

EC: Dawgpound, Emeril, Dumbo, Pablo, Orphan, Garfield, LED, Lucky, Full House, Cowboy, Borland, Banana Seat

FNGs: Pinto
Warm Up:

Side Straddle Hop

Good Morning

Bat Wing

Fazio Forward

Fazio Backward

Seal Claps

Overhead Claps

Ralphe Pulses

Pickers

Imperial Walker

Hillbillies

The Workout:

The Man from the Killers — Jumping Jacks and Burpees

Stack Em Up Suicide Bear Crawl and Crawl Bear. Bear Crawl to cone. Crawl Bear to start line. Up the hill by baseball field

Round 1:

10 Merkins — Good Form

Round 2:

Reverse Lunge to Forward Lunge 10 each leg — /Only do this at cone/

10 Merkins

Round 3:

30 Plank Jack — /Only do this at cone/

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 4:

40 Shoulder taps (20 Each Shoulder — /Only do this at cone/

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Round 5:

10 Absolutions — /Only do this at cone/

40 Shoulder taps (20 Each Shoulder

30 Plank Jack

Reverse Lunge to Forward Lunge 10 each leg

10 Merkins

Saw Lightning — Plank jack with Catalina Wine Mixer on Saw Lightning

Mary:

LBC

Low Slow Flutter

Homer to Marge

Have a Nice Day

Announcements: Nada
T-Claps (Recognition): Full House with BT
Prayer:
Double D
Injured Pax

Rocks and Donkeys

July 30, 2019/in Purple Cobra /QIC: Warbucks
PAX: 187, Axe, Deadbolt, Dumbo, Flair, Foghorn, Full House, New Mexico, Pac-Man, Rainmaker, Redenbacher, Teacher's Pet, Warbucks

13 PAX overcame the fartsack and posted at Purple Cobra this AM with 5 for EC. It was a pleasure leading this morning!

EC: Axe, Full House, Redenbacher, Teacher’s Pet, Warbucks

FNGs: Not this time

Warm Up:
5 penalty burpees for a slow circle up. It was extended as New Mexico took his time joining the circle.
SSH x20 IC
Imperial Walker x10 CI
Hillbilly x10 CI
We are not worthy x10 IC
Morrocan night club x10 IC

The Workout:
2 line indian run around Harris Teeter over to loading dock with Pax grabbing 2 rocks along the say. Flair found the biggest rocks in the pile and this led to some grumbling as we were sharing rocks.

Thing 1 – Circle of pain:
Pax circled up and performed exercises x12 IC. After exercise, plank shuffle to next rock and perform merkins, increasing each stop up to 8. Exercises were:
Curls
Dodo bird (no history lesson from 187 this week)
Triceps
Shoulder Press
Ground pounder
Wonder bra
Bus driver
LBCs (just for you Dumbo)

After round 1, a recovery mosey around the Goodwill parking lot and back to our rocks for round 2. Pretty much a rinse and repeat with merkins counting down from 8 this round. New Mexico was overheard asking for a running workout, so over to Lassiter Rd for some leg and hill work.

Thing 2 – Hills and Donkeys
Mosey to bottom of Lassiter Rd hill and partner up. Partner 1 does Donkey Hydrants at bottom while partner 2 runs to guardrail for x3 per leg pistol squats and runs back. Partner switch. Once both partners completed 1 round, both run to guardrail for x10 cliffhanger merkins.
Rinse and repeat for a second round. Mosey back to the flag for Mary.

Mary:
She wasn’t here, but we found Dolly and Marge.

6” hold for the 6
Hello Dolly x20 IC
Homer to Marge x10 IC, x5 Right, x5 Left
LBCs x20 IC
Hello Dolly x10
Homer to Marge x10

Announcements:
Mudgear order – see slack #southwake-gear channel.
Sign up to Q. #QSheet
Go to a Healing Transitions workout. Tuesday 0530 or Friday 1430
187 is collecting F3 testimonies for an article in Suburban Living magazine. If you have something to share about what F3 means to you, send it by this Sunday, 8/4 to 187.
VQ at the Cobra next week!

T-Claps (Recognition):
Full House with Breathtaker.
Full House and Redenbacher for commiting to VQ’s in the near future.

Prayer:
Wallaby’s broken foot, Full House’ co-worker’s Father passed away quickly, Injured Pax

YHC took us out.

AGS…OYO

July 29, 2019/in Any Given Sunday /QIC: Mookie
PAX: Deadbolt, Full House, H1N1, Messi, Mookie, Nemo, Oboe, Pablo, Yogurt

As the saying goes, “If you can’t Q it, don’t do it.” Truth be told, YHC was not a 100% Sunday morning. Had taken the whole week off from the gloom after experiencing some hip discomfort from the 5mi run the Sunday before. Did all the PT exercises throughout the week…constant rolling and stretching, hydrating, and rest. Woke up early Sunday morning to do some more stretching and rolling at the Fern before heading into Womble. Everything felt fine for the time being.

Arrive to Womble and what do I see? A ghost pirate, Deadbolt backing his white phantom truck into a space abutting the bathrooms. He’s back and ready to burn off the week long beach vacation just in time for the final crucial weeks before BRR. Plant the flag and another white vehicle pulls in carrying Full House. Pablo now saunters in, but without Over Easy, who was expected to show this morning. Then the surprise of the morning comes in the form of one of the best named PAX in recent SouthWake memory…none other than Oboe.

As promised, Nemo pulls in after some exchange on Slack the night before. 6 o’clock hits and we started out of Womble parking lot onto the back lot behind the baseball fields, where Da’Business likes to do partner carries at Cletus. As we made our way to that back lot, PAX saw another car pull in and figured we’d circle back for the six so everyone knew where we were headed. For the second week in a row, it’s Yogurt coming in hot sans unicycle. Pick up Yogurt and then make it to the back lot for a warm up that went a little like this….

Warm Up: Circled up for Hillbillies X10, Imperial Walkers X10, Good Mornings IC X10. By that time H1N1 and Messi joined the mix. Mosey to the far end of the lot with butt kickers. Once to the far end, performed lunge walks across the back end of the lot. Continued back to the other side with a light mosey and high knees, and then Frankensteins to the point of origin. At the point of origin circled up for a final set of prison squats X10. Squat hold while YHC explained this morning’s workout.

The Workout: PAX would perform standard Bass Lake loop, but would be breaking the route up into 1 mi segments. For Segment 1, we would run our own pace, picking up the six when you reach the Sugg Farm gates on the way into the neighborhood to the right. We would then proceed with the same format onto the greenway, where PAX would proceed in single file formation into a scout run. The lead PAX in the scout run would venture ahead at a distance they feel comfortable with before circling back to the end of the line, then followed by the next, and so forth. We would then switch to an Indian Run before entering the entrance to Bass Lake. Once at the opening, PAX would proceed clockwise around the lake picking up the six and back to the greenway where we would alternate again between scout run and Indian Run format. Once out from the greenway, PAX would then continue back to Womble while picking up the six along the way.

Now about that “Everything feeling fine” statement. YHC was just kidding himself. By the time warm ups ended, I was far from feeling fine and as I progressed 500 yards further, my hip was on fire and it was time to shut it down. Informed trailing PAX to go on ahead and would meet them for COT. A lot of veteran HIM in attendance and was comforted in knowing that they not only knew the way, they would also know how to push each other. Unfortunately, I wouldn’t be there to see it or experience it. Continued to walk it off in a what I can only describe as a pathetic looking limp. As I made my way onto Sugg, a blaze of neon emerged and moved toward YHC. It was Yogurt to check to see if I was ok. We walked and exchanged some quality mumblechatter, which was mostly centered on knowing ones limits and not being stupid. All good lessons to follow.

Continued back to Womble and as I made it back to the lot, PAX arrived shortly after. Witnessed an incredible jailbreak at the end from the baseball fields in the distance among Pablo, Yogurt, and Oboe. Heard H1N1 was the unfortunate winner of the last to complete the scout run and first to start the Indian Run lottery along the trail. Also, kudos exchanged to Messi for picking up the six along the trail.

Mary: Stretches OYO

Announcements: Shout out to those that ran the BRR Training Runs on Saturday. F3 Dad’s Workout next Saturday-Still need a Q.

T-Claps (Recognition): All PAX showing up this morning and leading in the absence of leadership.

Prayer: Prayers for those with injuries, Crablegs and the great work he is doing in sharing his journey with those with ALS and bringing awareness. YHC took us out.

Indian Run 11’s

July 29, 2019/in Paradise City /QIC: Pablo
PAX: AAA, Axe, Cupid, Dawgpound, Full House, Katniss, Lucky Charms, Pablo, Particle Board, Snap, Steamboat, Yogurt

12 PAX, 7 for EC, decided to start their week off right by posting at Paradise City to admire the green grass and pretty girls. In the few minutes before the workout started, all PAX seemed eerily quite and having a difficult time shaking off the weekend. As the clock was counting down to the start time, we noticed that Cupid had not made it back from EC. The Q had gone to back to pick up the six at the end, but the problem was, he was not the six. He was in the front and decided to take an alternate route solo, which the Q was not aware, and got lost. [Side note: if you are planning on breaking off from the group to get more miles, please take a partner or at least let the Q know!]. As the start time was quickly counting down, we saw his NOX vest rapidly approaching Ting in an effort to make it in time. He was late, 5 penalty burpees OYO!

EC: Cupid, Yogurt, Lucky Charms, Pablo, Axe, Katniss, Dawgpound

FNGs: None

Notable Absences: Pretty Girls, Site Leadership (Dumbo and Skidmark), Emeril, Rainmaker, Deadbolt, Flair, Wood Creek clown car, 12 Oaks clown car…

Warm Up: mosey to the top of the ramp, in cadence: SSH x20, Imperial Walkers x10, Hillbillies x10, mosey to the back corner, in cadence: fazio arm circles 10 forward, 10 back, good mornings x10, mosey to the bottom of the hill by the entrance to the basketball courts.

The Workout: PAX counted off by 1’s and 2’s, which seemed really difficult for some to grasp, to split into 2 groups for indian-runs to complete 11’s. The workout started at the bottom of the hill by the basketball court entrance running counter-clockwise around the loop to the dumpsters. Exercises started with 10 star jumps at the top and 1 prisoner squat at the bottom. Exercise reps decreased by 1 at the top and increased by 1 at the bottom after each completed trip up and down the road. Q also added that every time we hit the 90° turn at the halfway point (up and down), 5 merkins. We were only able to complete 6 full trips up and down to save enough time for “six minute abs”.

Mary: All exercises in cadence: Low slow flutter x20, homer-to-marge x10, box cutters x10, Freddie Mercuries x20, pickle pounders x20, have-a-nice-day

Announcements: Check Slack and Facebook

T-Claps (Recognition): Full House with Breathtaker

Prayer: Unspoken

Yogurt’s Post Workout Sprints: Cupid, Full House, Katniss, Pablo, Particle Board, Steamboat, Yogurt

Cave Man Workout

July 26, 2019/in Cletus /QIC: Lipstick
PAX: 187, Abe, Axe, Banana Seat, Coal Ash, Cupid, Forceps, Full House, Go-Gurt, Hasselhoff, Lipstick, Pikachu, Quiver, Skidmark, Tetanus, The Natural, UTI, Yogurt

ECECEC: Pikachu (He has a problem)

ECEC: Cupid

EC: 187, Skidmark, Axe, Yogurt, Full House, Go-Gurt

FNGs: I don’t think so

Warm Up: Who needs a warm up? We broke into two indian runs and mosey about half mile over to the far lot by the baseball field for SSH x50. Then we continued down the greenway out of womble to the new Park Ave hood.
The Workout: YHC “Pax meet Park Ave Hill” “Back in the day I could throw a pig skin over that mountain, if coach would have put me in the game I would be soaking it up with my sole mates…but today, I am here with you and we are going to run over that mountain” Credit: Uncle Rico Workout: Pax paired up for accountability and we did hill repeats with 10 slow squats at the bottom for recovery. Repeat until YHC tells you not to (we got 7 total). Pax then made there way back to womble
Mary: Abs? I don’t think so. Pax did three sets of Suicides on the tennis courts

Total Miles covered 3.7 – Banana Seat and YHC carried some extra weight on their shoulders! Full House enjoy breathtaker!

Announcements: BRR run tomorrow. Sasquatch tomorrow. Be on the look out for an announcement Sunday from Banana Seat on a you vs you challenge
T-Claps (Recognition): All Pax for putting up with my nonsense. The Natural for coming out given the crap I got from last years Cletus trip to Sugg Farm for my first Q
Prayer: Go-Gurt’s father Ben, Double D’s family, Co-workers of Full House and UTI dealing with illness. Abe’s co-worker who took his own life and his family left behind.

Pax if you ever feel alone or like nobody is listening to you, please speak up to your F3 Brothers. We are here for you and willing to carry each others cross through life.

So… I borrowed this recipe from Emeril…

July 22, 2019/in Paradise City /QIC: UTI
PAX: Blue Hen, Brony, Cupid, Emeril, Flanigan, Full House, Go-Gurt, Lipstick, Lucky Charms, M4L, Nemo, Pablo, Patch, Peeping Tom, Pikachu, Quiver, ShamWow!, Skidmark, Snap, Steamboat, Straight Cash, Tetanus, Thingamabob, UTI, Wiggly, Yellow Card, Yogurt

ECEC: Cupid, Pikachu, M4L, Yellow Card

EC: Lipstick, Flanigan, Emeril, ShamWow!, Blue Hen, Nemo, Full House, Skidmark, Pablo, YHC

Ting Ramp EC: Nemo, Pikachu, Cupid, Yogurt, GoGurt

I must admit that I was a little overwhelmed to see the number of HIM that showed up today in support of my 2yr Anniversary with F3 – and this was only EC. It was quite a light show pulling up right at 5:15 this morning with all those vests lit up, blinking away. I can report that these vest contraptions really, really work. As I pulled up just in time and had some preparation to do, I got to watch this awesome pack of PAX roll-out right on time and could see them slowly disappear over Bridgewater Short Hill (Strava Segment name BTW, I highly recommend Strava, it’s all the rage). Shovel Flag planted, Nemo out ahead of me by a few minutes. It’s going to be a great morning in the gloom!

What follows is a workout inspired by the workout Emeril put together as Q on July 24, 2017 – My first F3 Post. They say imitation is the sincerest form of flattery and Emeril deserves some credit for this workout, it’s a burner as they say. If you are a Facebook’er – Here is link to the BackBlast.

I showed up late this morning for EC, please correct me if I missed you…

FNGs: Too scared

Warm Up:

A moment taken by YHC to thank everyone for showing up and bringing such a large number of PAX to the celebration. 27!!! Nearly got a Deadbolt sized crowd 🙂

Special thanks given the Thingamabob out of N.E. Wake, he had a 45 min drive this morning. He and I used to work together and apparently I had EH’d him in conversation and he decided to post on his own at some point. Great dude, hope you got a chance to get to say hi.

Also notable attendance by Emeril, Pikachu, BlueHen, Nemo, Patch, M4LIFE, and Yellow Card. These guys were there with me on day 1 and showed up again today. Noted regrets from Deadbolt, Roger Roger, DawgPound, and Slide Rule.

Equally present were many of my EHs from the last 2 years. Lipstick (BREATHTAKER!!!), Straight Cash, Peeping Tom, and Tetanus

WHERE IS THE HOOK!!! WHAT WAS THE WORKOUT!?!? ENOUGH ALREADY!!!

We began with 20 SSH, 10 Windmills (1st 10 count offense), YHC was still a little verklempt and had some counts that sounded like he was ending these 2 workouts a little early. There was a quick little internal monologue and pep-talk (UTI you’re blowing it!) then we went on a Mozy towards the tennis courts. Half way up the back stretch at Ting we went into a Carioca, switching half way past the tennis courts and continuing the rest of the way up the hill. We rounded the corner and Mozy’d once again for a bit. At the next tree, we met the sidewalk for Fast Feet until the next tree. Back to a Mozy as we headed down the Ting Ramp for “The Workout”. Squat Hold for the 6

The Workout:

Pulled straight from Emeril’s cookbook – Pair up into partners for B.O.M.B.S (50- Burpees / 100- Overhead Claps / 150- Merkins / 200- LBC’s / 250- Squats)

Partner 1 does a workout and works to complete as many as possible during the time allowed. The time allowed is driven by partner 2 who is on the run from one side of the lot to the other. Partners 1 and 2 switch out at the completion of each run and they work together to complete the B.O.M.B.S. If this were a video I would be playing this section in timelapse cause it took a while to complete. PAX picked up the 6 on these and helped the remaining groups finish out their work. This workout was tough for me as an F3 newb and it was good to see that it’s still pretty effective on some of the experienced guys too. Good feedback on this one. Everyone seemed to feel they got their money’s worth.

Short/quick Mozy to the bottom of the ramp. The rest of the time I diverged from Emeril’s recipe a bit. His recipe called for partner carries and in the last 2 years we have largely moved away from them, past the injury record they have – I know no one wants to carry YHC (I was particularly sweaty today). So, we stayed in our existing partnerships with partner 1 Bear Crawling up the ramp while partner 2 hung back and whipped up 3 Burpees. Once said burpees were adequately whipped, partner 2 sprinted to catch partner 1 and they swapped all the way up to the top of Ting Ramp. The original plan was to take these all the way to the tennis courts but time was almost up.

<Slashed out a small section of the original plan here for time.> You know how in cooking you can just leave stuff out sometimes – dash of this, dash of that, nope don’t need that (toss it over your head without looking)… Emeril knows what I’m talking about. BAM!

Audible called to form 4 lines for Indian Runs. From the looks of it, we ended up in 3ish lines of varying sized but it seemed to work well enough… Indian Runs continued around around the tennis courts and back down to the basket ball courts for Mary.

All the while – we did have Peeping Tom (or PT as he’s known in Carpex) out on a run with Straight Cash to keep him company. PT is still on the mend but they both made a point to be here on my anniversary with a modified workout. Nice job men!

Mary:

10 Have A Nice Day (2nd 10 count offense), 20 Leg Lifts, 12 Freddie Mercs, 12 Homer to Marge, Pigeon Pose both legs, Runners Pose both legs, 20 Diamond Merkins (Lipstick ending strong with Breathtaker)

One more thing from YHC – Very happy to be a part of F3 South Wake. It’s been a great 2 years and I’m happy to have stuck with it. 1st F was the hook and I’ll admit it took me almost my first year before I started to truly buy-in. So happy to have gotten more involved in the 2nd and 3rd Fs. Feeling alot of growth through F3 and very happy to continue that growth in the years to come. If you’re new and this is still just a workout, you haven’t come to understand or believe that it’s more than a workout – hang in there. It’s worth the wait.

Announcements:

Check with Skidmark – BRR Simulation will be in play next weekend, 3 mile runs scattered throughout the day to test your legs
F3 Dads Camp has some open spots – See M4L
Check the Slack and the Facebooks for more intel and other announcements.

T-Claps (Recognition):

See above – Thanks again everyone. Great time out there this morning.
Shredder doing good in the world on a mission trip.

Prayer:

Hit and run victim in Fuquay over the weekend. Not a member of F3 but a reminder to wear your reflective gear on your runs.
Crablegs on his MLB journey
Quiver’s daughter starting school soon shortly after their move to South Wake. YHC extended the prayer to all kids returning to school. Being a kid is hard and guiding your kids through life is hard too. Prayers to oversee the kids and the parents through these changes.

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