FNGs: none
Warm Up: GM’s, DP’s
The Workout: Mosey down crossway, holly springs and back to Ting. Bunnies all over, must have been gettin’ busy during Covid. Great work by the group today!
Announcements: Abe setting up Juneteenth run on Sunday for AGS
Prayer: Rut’s dad recovering from kidney surgery, Axe’s dad having knee surgery
Tiger Blood took a step back to track work with 800m repeats. About 3 months from today for the BRR kickoff so it is highly encouraged you come out and work on the conditioning needed to go up and over mountains.
FNGs: None
Warm Up: 800m mosey. Leg swings side to side and front to back, squats, Tiger claws
The Workout: 7 – 800m intervals using a pace pyramid, 400m recovery. Marathon, 1/2 marathon, 10k, 5, 10k, 1/2 marathon, marathon paces
Mary: Some easy stretching
Announcements: See slack. Nothing new.
T-Claps (Recognition): Sauna type conditions made it more difficult than running this in March.
Prayer: Unspoken and Fumunga took us out.
As YHC was pulling into the Ting lot, an HSPD truck turned around and followed in behind me. YHC played it cool and planted the flag and gathered up my headlamp and vest. Officer Clarke explained Bacon asked him to drop off some sweet blinky lights for running. Thanks Bacon! We chatted with the officer while the last few PAX rolled in and everyone got a light. YHC has a few extras if anyone reads this and wants one, hit me up. We told officer Clarke to head over to Womble at about 6:15 to look for some suspicious Pokemon character who was running a workout that may be named later (TBD) and he headed out with a little confusion. A quick count off and explanation of the route and we were off.
FNGs: None
Warm Up: Chat with officer Clarke
The Workout:
There was a 3.5 and a 5+ mile route. We took a moment of silence as we passed by Veterans Park in memory of fallen soldiers. The 6 was picked up and all PAX made it back. Well, Coal Ash’s ankle might say otherwise.
Mary: Not today
Announcements:
Picnic 6/26, Dauber collecting money for HSPD first aid kits
T-Claps (Recognition):
Bacon and HSPD for the blinky lights.
Prayer:
UTI’s grandmother, unspoken, injured PAX, fallen soldiers.
YHC took us out.
FNGs: Welcome FNG Huffy – UTI let it be known that he brought Huffy and was claiming the point, thanks UTI
Warm Up: SSH, IWs, Frankenstein’s and GM’s
The Workout: 9 PAX out for a 3 miler, one rucker and 9 PAX out for little over 5. McNugget did his best Lipstick impression, first being denied entry to the bathrooms in 12 Oaks, only to drop his deuce somewhere off Green Oaks Parkway, I’m sure the furry woodland creatures are enjoying the smell. Great work by all today, beautiful morning for a mosey.
Announcements: Shredder is leading the Memorial Day Murph at Womble, check out slack for more details. We are also raising money the HSPD to equip 24 squad cars with a pretty sweet First Aid kit, which budgets don’t cover for them…a worthy cause. Bring some cashish or use the ol’ Venmo for donations.
Prayer: Spoken/unspoken, military, first responders, Crablegs.
Closed with the pledge of allegiance.
FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
25 PAX got a taste of the old school route this morning. We had a bunch of ECers run over from Jones Park as well. Lot of good chatter on this brisk morning. Nice work picking up the six. The 3 mile group did some yoga after their run. Pikachu called in sick so YHC stepped up for some May points. Nice work all around.
We ended with prayer as always.
Thanks for allowing me to lead.
BS out!
During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while. I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to. Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight. It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance). I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post. Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while. Sometimes a little encouragement can go a long way.
FNGs: none today
Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins
The Workout: standard U-Turn in reverse (6mi option or 3mi option). By far an easier route than standard U-Turn due to less hills/elevation.
Mary: ran outta time
Announcements: congrats to Sprinkler’s son graduating high-school! Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs. Bed build June 12th. May challenge continues…
T-Claps (Recognition): Picking up the 6 as always
Prayer: 11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX
FNGs: none
Warm Up: SSH, IW, DP’s, Good morning
The Workout: 4 ruckers + a 2.0 took off for a 3 mile route and some weight based walking. 23 ran 5+ through the Springs this am, with a trip up Elm and a short jaunt on Johnson. A late pick up of Vasoline and a new route finally gave him the spotting of the elusive albino deer. Now the real question must be answered…what’s Vasoline searching for now? An albino racoon, possum, beaver? Nice work today gents!
Announcements: Still time to get in on the May event, see Fanny Pack for more details…must have 4 PAX to enter. Yogurt starting some new trail running, catch up with him for more details
Prayer: unspoken today
FNGs: None
Warm Up: PAX circled up for some SSH, daisy pickers and IWs
The Workout: 2 routes available this morning, 4 miles and 5.5 miles. 17 set out on a short journey in search of some pre-marathon miles, taking it easy, or running with a ruck sack if you’re @Yogurt. The 5 milers took old U-turn, with a trip up cemetery hill in anticipation of BRR in a few months. The run wouldn’t have been complete without a search for Martini’s phone on the route, t-claps to @Skidmark for finding it in the grass and @Yogurt for going back for the six.
Announcements: Opportunity to help build bunk beds for Sleep in Heavenly Peace on Saturday 4/24 from 8-11. See slack and/or LED for details. F3 Foundation is supporting the initiative and events will take place in the Kohl’s parking lot in Fuquay.
Prayer: Good health and safety for all those running in Wilmington.
FNGs:none
Warm Up: Quick jog around parking lot. Circled up for SSH, Good morning, Moroccan Night Clubs, Daisy Pickers, Static Leg Stretches
The Workout: Pre, pre blast tempted PAX with an Easter egg hunt with lots of prizes. Secured a wingman (Fanny Pack) to plan out the morning and help with execution. We met at 0515 and set off with a basket of 75 eggs. As I drove with my hazards on, Fanny Pack gentle threw eggs out the open window on the grass by the sidewalk (trying to find well lit areas). But there were more goodies in store. One of our best runners (Vasoline) is notorious for searching for 4 things during his early morning runs: sport balls (e.g. tennis, golf, lacrosse), money, tools, and the elusive albino deer. YHC had 6 special balls and 2 pics of the elusive albino deer. Would Vasoline or any of the PAX find these beauties? Time would tell.
Before runners started reverse U-turn standard 5-plus mile route or 3.5 mile route, YHC highlighted the following rules: only PAX who began U-turn were eligible; based on 19 PAX, three egg minimum (no more than 4); must return eggs to YHC at Mary. Prizes awarded post COT.
Dauber ran with Mookie, Bobbie Boucher and Forceps. Headlocks work fellas. I promised Mookie I would come out to Kung POW if he returned the favor; a man is as good as his word. Same thing with Forceps: he HC’d after I committed to Ground pounder. Always great catching up with Mookie. He reminded me of a certain t-shirt when I announced I had to divert to the woods. Thanks for picking up the 6 too Mookie. We caught up with Bobbie Boucher and Forceps and continued mumble chatter. With first ones in, we slowly saw additional PAX come into the parking lot. I think Emeril took a short cut to and came in hot needing to adjust gross weight at Panera’s. Within 15 mins, all PAX were accounted for.
Mary: The thought was there but then we began collecting the eggs for my M and may have forgot. PAX grabbed their tickets and were eager for the numbers to be called. Vasoline was very excited about his discoveries: two golf balls, a penny, and a tennis ball. I pleaded ignorance. Emeril founded a golf ball too. Fanny Pack found an albino deer.
I pulled out my phone and showed pax my dubious pic of the “Dauber” sport balls. See pic.
YHC drew the first ticket and called the lucky number: Winner – Bobbie Boucher. He then drew the next winner: Forceps who then drew the final winner, Alpine. Each Winner chose an envelope. Gift cards from local merchants in each envelope. PAX happy. See pic.
Announcements: Willow Springs 3rdF today – See Gump; see Slack/FB for more announcements.
T-Claps (Recognition): All the PAX who shared their extra eggs making sure each PAX had at least three eggs. Nice.
Prayer: Forceps’s friend Todd who had a heart attack; Praise for Doc’s kid and her successful surgery; Banana Seat gave us a PSA: testicular awareness month; Unspoken.
YHC took us out. Happy Easter to you all.
This was a lot of fun. Thank you again Fanny Pack for your help this morning.
Honored to lead. -Dauber