Uturn 8/14
EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:
https://onthegomap.com/s/2dbcgteq
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Posts
“Hey, What running club are you guys with?”….something something something…
FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update. Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.
Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.
Don’t Drop your Rock
FNGs:None
Warm Up: Quick Lap around the field. Indian style of course. SSHx15, SumoSQx15, HR Merkx15, MClimbx15, Cpickx15, MNClubx15, PSqtx15, BDogx15. Mosey to rock pile.
The Workout: Choose medium to large rock that you will have with you the whole time. Weight exercise on one end of the lot and then mosey to other side of lot and back for a new exercise. The weight exercise and the mode of getting to the other end of lot will change.
Deadlift to shoulder press with rock x 20, run to end and run back.
Squat x 20, run to end and back.
Wonderbra x 20, lunge walk to end run back.
Wide leg squat x 20, run to end lunge walk back.
Curls for the girls x 20, run to end and back.
Triceps x 20, run to end and then bear crawl back while pushing the rock.
Bent over rows x 20, run to end, lunge walk back
Goblet Squats x 20, run to end and run back.
We still had time for more and so drop the rocks and head to pavilion for 3 sets of Urkins, Dips and Durkins.
3 sets of 10 each. Mosey back to tennis court
.
Mary: LBC’s x 10, Box Cut x 10, Fred Mer x 10, PPound x 10, Plank 10 count, WW2 x 10, D Merk x 10, B Dogs x 10
Announcements: Monday workout at RTP lead by Breach, 2.0 workout lead by Brony(soon). Breathtaker was auctioned off.
T-Claps (Recognition):
Prayer: Moby’s dad out of hospital today(we hope), Crablegs.
Do British warm ups really help?
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.
U Turn BB
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: