McNugget – F3 South Wake

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Water Park at R4TJ

April 3, 2024/in Running 4 the John /QIC: Abe
PAX: Abe, Batboy, Dumbo, Gillette, M4Life, McNugget, Pablo, Wild Turkey, Yogurt

FNGs: none (don’t blame them)

Warm Up: SSH, high knees

The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).

Mary: Nah, we’re good.

Announcements: see Slack

T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done

Prayer: injured PAX, miss seeing them in the gloom, reach out!

Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.

Keep it Simple, Make it Hard

February 21, 2024/in Running 4 the John /QIC: Woody
PAX: Batboy, McNugget, Woody, Yogurt

FNGs: Nope

Warm Up:SSH, good morning

The Workout: No frills, all hills route – Crossway Classic Edition, out & back

Mary: Nope

Announcements: Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend.

Prayer: Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment.

After COT: Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats! Sprint up to a series of markers of progressing distance, walk back down. Total of five sprints. Feels good, man.

Grateful Miles 12-16-23 U-Turn

December 17, 2023/in AO Post /QIC: Yogurt
PAX: @Sunshine (Tyler Mosko), Bernie, bingo, Dawgpound, Dumbo, Emeril, Gator, Lipstick, McNugget, Pablo, TomTom, UTI, Yogurt

Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

Greatest Show on Turf at PC

May 15, 2023/in Paradise City /QIC: Banana Seat
PAX: 187, Abe, Banana Seat, Emeril, Lipstick, McNugget, Pablo, Woody

YHC arrived early to set up a challenging agility course under the lights at Ting. But we had a couple things to do first. 8 total PAX we’re ready at 0530. A disclaimer that we may not get the 3 mile minimum. Did we make it? Read to find out.

Warm up lap around Ting
Exercises in corners
Good mornings x10 IC
Windmills x10 IC
Air squared x10 IC
Frankensteins x10 IC

7’s on the ramp
Star jumps and monkey humpers IC

Field work on turf
Agility course
Ladder work with slides, back peddles, cuts, and sprint to finish
Exercises after each run through on both sides: merkins, squats, WWI’s

Belly sprints 100 yds – 50, 75, 90, 100%
Cool down lap around the turf field to check on the UFO men.

At this point my watch showed 2.8 so we took one mosey pass through the agility course to the other side of the field to get our 3+ miles.

Mary
American Hammers
In and Outs
Windshield Wipers

That concluded our workout.
All announcements are on slack.
Prayers for YHC daughter with broken wrist and unspoken ones.

Thanks Dumbo for the reminder on the Q and for not coming out. Hopefully you had a valid excuse. Appreciate the opportunity to Q at this ever popular AO.

BS Out!

The Hunt for the Next R4TJ Site Q

May 3, 2023/in Running 4 the John /QIC: UTI
PAX: Batboy, Dawgpound, Emeril, McNugget, Roaming Gnome, UTI, Yoshi

FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements: R4TJ site Q WANTED

T-Claps (Recognition): Happy Birthday 3 ALARM!

Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.

Where is Waldo?

January 25, 2023/in Running 4 the John /QIC: Redenbacher
PAX: Dawgpound, Dumbo, Emeril, Lipstick, Maybelline, McNugget, Oyster, Redenbacher, Roaming Gnome, Skidmark, Sunshine, TomTom, U.T.I

EC: Emeril, TomTom, UTI et al

FNGs: Not today

Warm Up: pffffft. we show up ready to go at the John.

The Workout: Standard 5 mile route – The Grinch

Mary: Short on time

Announcements: Check Slack and Facebook

T-Claps (Recognition): Skidmark for feeling good enough to run!

Prayer: UTI mother in law, UTI family friend, all PAX to remain healthy, unspoken.

Skidmark took us out. Always an honor to lead

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

January 22, 2023/in U Turn /QIC: Yogurt
PAX: 187, BnB, Cupid, Dahmer, Dauber, Dawgpound, Emeril, Full House, McNugget, Moose, Pablo, Pikachu, TomTom, Woody, Yogurt

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.

Lucky Thirteen

January 7, 2023/in U Turn /QIC: Bleeder
PAX: 187, Bleeder, Dahmer, Dawgpound, Dumbo, Duty, Emeril, Lawn Dart, McNugget, Pablo, Pikachu, Vasoline, Yoshi

FNGs: none

Warm Up: side straddle hops and good mornings while the stragglers assembled.

The Workout: standard route in reverse. Optional 4mi route as desired

Announcements: Q school tomorrow at Womble at 14:00

Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.

Cletus Rules!

December 4, 2022/in Cletus /QIC: Banana Seat
PAX: 187, Abe, Banana Seat, Bleeder, Cupid, Dawgpound, Dr Feelgood, Emeril, Full House, Jellybean, Lipstick, McNugget, Moose, Pikachu, Redenbacher, Skidmark, Stickers, Sunshine, TomTom, U.T.I, Woody, Yogurt

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!

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