Oh Yeah – F3 South Wake

We Tried to Kill Sliderule

November 30, 2019/in U Turn /QIC: Skidmark
PAX: 187, Alpine, Aquaman, Bernie, Buford, Cowboy, Emeril, Full House, Katniss, Lipstick, Norm, Oh Yeah, Oyster, Pablo, ShamWow!, Skidmark, Slide Rule, UTI

Welcome to the first U-Turn following Richmond and HSHM. YHC was curious how many Pax would be out coming off off of some big races, but with recent PRs in their heads the Pax were looking for more and trying to find a way to keep accelerating. Plus YHC promised a couple BIG announcements coming today. There were lots of options for today’s workout. 3 mile option in play, 5 mile option in play, and a new Beta AO option for those that wanted to give it a shot. Emeril has been spending a lot a time in the kitchen lately and missed the talk about the new workout. Kudos to him for dropping the light vest and coming along.

EC: Aquaman and Shamwow at 0515, Sliderule, Bernie, and Skidmark at 0530, 187 and Alpine from home.

3 Mile: Oh Yeah!

5 Mile: Norm, Oyster, Cowboy, Aquaman, Shamwow, Full House, Katniss, Buford

Other option: Emeril, Pablo, 187, Lipstick, UTI, Alpine, Sliderule, Bernie, Skidmark

FNGs: None
Warm Up: SSHx20, IWx10, Hillbilliesx10
The Workout: 3 mile and 5 mile runs.

For those interested here is how the other workout went down:

3 Man Indian Run from Starbucks toward Buffalo Wild Wings: From now on when I say Standard Set it will mean 10 merkins, 10 LBCs, and 10 squats and all runs will be 3 man Indian Runs unless noted. Corner by BWW standard set. To New Hill Rd Standard Set. Thomas Mill Rd Standard Set. Sonshine Gymnastics Standard Set.

At Sonshine we did Triple Nickles. 5 merkins at the top of the hill, 5 merkins at the bottom. Repeat 5x.

At Premier Standard Set

Down to 55 auto works parking lot: prints one direction, mosey back to start and 10 LBCs (repeat 5x)

Down to Green Oaks Standard Set.

Over to Irving Parkway Standard Set

Up to Thomas Mill Standard Set. At the top of the at Thomas Mill partner up. One partner runs to New Hill and recovers down the hills and sprints up. The other partner runs the other direction to the top of the next hill. This partner sprints down the hill and recovers up the hill. Return to Thomas Mill. Each partner went each direction 1x

Standard Set at New Hill

Standard Set at Tijuana Flats

At Tijuana Flats 2 set of Guantanamo’s around the Landscaping. Then did one set of raccoon crawls around the landscaping on the wall. This is a bear crawl on top of the wall.

Then we did some window shopping. Large group Indian run and we picked up some other U-turners and ran the whole shopping plaza on the side walk. Back to Starbucks and recover.

Mary: Have a nice day
Announcements: Shirt Order, CSAUP 12/7, Christmas Party 12/14, Beta AO, Skidmark brought Pie, U-Turn will be moving locations starting the beginning of the year. It will now start at Panera. Route will remain the same.
T-Claps (Recognition):
Prayer: Wallaby, Good to see Norm

First Chill of the Season

October 20, 2019/in U Turn /QIC: Banana Seat
PAX: Alpine, Banana Seat, Bulls Eye, Cowboy, Dauber, Dawgpound, Deadbolt, Emeril, Forceps, Martini, Mookie, Oh Yeah, Quiver, Warbucks, Yogurt

YHC arrived to a chilly empty parking lot at 0505. I was quickly approached by a guy holding what looked like a crow bar at first. I kept my car running JIC. He explained that he had a flat and his phone was dead. Poor guy needed some help so I gave him a quick charge and he made a call on my phone for assistance. Warbucks and I were ready for a double down of old school vs. new school U-turn routes. Martini pulled in a couple mins before taking off to start his solo run. Feet started moving at 0516 so we could get back in time for 0600 warm ups. We arrived with about 2 mins to spare. Thanks for holding my hand Warbucks since I forgot my gloves.

Warm Up:
0600 Frankensteins, IP Butt kickers, IP, High Knees, DD Calf pulses, Squatted rockers
0604 Quick COT but Q didn’t cover announcements and prayers. My bad.

The Workout:
Running: Anywhere from 3 miles to 11 miles. Picking up the 6 was strong today as the 5 mile group all finished together.

T-Claps (Recognition):
Martini PR’d his distance today. He’s signed up for his first half (HSHM).
Runners at Ting and ATT for putting in strong work.

Great work! The cooler temps are definitely welcomed. Let’s keep up the good work on getting miles in on Saturday. Thanks for letting me pick up the Q.

BS Out!

Hey ShamWow, this is a BackBlast

July 31, 2019/in U Turn /QIC: Slide Rule
PAX: 3rd Cousin, Alpine, Cowboy, Dahmer, Dawgpound, Dumbo, Forceps, H1N1, Katniss, Lipstick, Maybelline, Messi, Oh Yeah, Oyster, Pablo, Pikachu, Popinski, ShamWow!, WebEx

FNGs: I hope None
Warm Up: I assume y’all ran
The Workout:

Shamwow took off Backblast duty. But since we need them for Meg’s Smile donations, I’m doing it. On July 13, 16 HIM got together and ran at UTurn. Who were they, the world may never know (except the 12 Oaks guys, who I accosted personally).

Bullseye’s B-Day Party!

July 12, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Bulls Eye, Cowboy, Dahmer, Katniss, Martini, Oh Yeah, Oyster, Pikachu, Pistorius, Popinski, Tony the Teacher, Warbucks, WebEx

QIC: Bullseye

FNGs: Tony the Teacher, Pistorius
Warm Up:
The Workout: EC: Dahmer, Warbucks, Aquaman, Pikachu; Distances between 3-14 miles were had. The 6 was picked up!
Mary:
Announcements: Happy Birthday Bullseye!
T-Claps (Recognition):
Prayer: Aquaman took PAX out.

Everyday I’m Shuffling

July 3, 2019/in Running 4 the John /QIC: Skidmark
PAX: 187, Cowboy, Dawgpound, Deadbolt, Emeril, Oh Yeah, Redenbacher, Skidmark, Yogurt

9 Pax at varying start times got their 5 mile run this morning.

EC: Just Redenbacher

FNGs: None
Warm Up: Everyone grab some red truck. Did some side to side leg swings and did some front to back leg swings. Some gluteus maximus/minimus stretches and we were off with a reminder to get the 6.
The Workout: The little dipper
Mary: She’s never here. I think the smell keeps her away.
Announcements: 4th of July convergence
T-Claps (Recognition):
Prayer: Tom – 187’s neighbor passed away. Crablegs, his traveling. All those traveling and celebrating this week and weekend. Thankful for our freedoms. Remember how small the F3 community really is. Good support from F3 Pittsburgh and the hospitality they showed Crablegs, spending time not only with him but also his family.

Hot one…

May 28, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Big Perm, Boy George, Brexit, Bulls Eye, Cowboy, Cupid, Dauber, Dawgpound, Full House, Martini, Oh Yeah, UTI, Warbucks, Wrangler

FNGs: Nope
Warm Up: The usual
The Workout: Bullseye took the Q for YHC at U-Turn over the weekend for a what would be a hot morning for sure. Routes included, per usual, 3, 5, 5+ – “The U-Turn”
Mary: Nope.
Announcements: Check Slack and FB
T-Claps (Recognition): Boy George for pushing the Q Bullseye for a PR on the Strava segment to Starbucks!
Prayer:

What a sunrise…

May 12, 2019/in U Turn /QIC: ShamWow
PAX: 187, Aquaman, Brexit, Bulls Eye, Cowboy, Cupid, Dahmer, Dawgpound, Dumbo, Full House, H1N1, Katniss, Maybelline, Norm, Oh Yeah, Pikachu, ShamWow!, Skidmark, Slide Rule, Warbucks, WebEx, Wrangler

FNGs: Nope.
Warm Up: Quick mosey to the lot in front of Wendy’s with a mix of butt kickers and high-knees. SSH x15, The Goof Ball x10, Daisy Pickers x15, Stretching (L/R, R/L, walk arounds), Wide Stance, Pot Stirrers (The German Potato Soup).
The Workout: The U-Turn with some PAX going for 3, 5+ and 10+. Strong times out there with a lot of good pushes up the hills and chases in between. Well done everyone!
Mary: Nope.
Announcements: Q-Sheet awareness continues!
T-Claps (Recognition): T-Claps to @Brexit who stopped and snapped this pic and then ran his arse off to crush it up this hills and finish with what I think was two laps around the finish…
Prayer: Silent Prayers. YHC took us out.

Why do we do this again?

April 13, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Bulls Eye, Dahmer, Dauber, Deadbolt, Emeril, LED, Lumbergh, Maybelline, Mookie, Nemo, Oh Yeah, Pablo, Pikachu, Sassy, ShamWow!, Short Pole, Skidmark, Slide Rule, Slots, Warbucks, Yogurt

22 PAX posted for YHC’s Q. On the drive we all were regretting not fart sacking this morning when the rain was coming down sideways, but we all still showed up in numbers and a couple that have gone missing at U-Turn for a while. Dahmer even brought an FNG to the party. Welcome Lumbergh! Going for the extra extra, Pikachu and Skidmark got soaked on a 5 Mile EC.

Warm Up:

High Knees & Butt Kickers

SSH IC X 15

The Goof Ball IC X15

Daisy Pickers IC X10

Fazio Arm Circles IC10 F/R

Michael Phelps; L/R, R/L

The Workout:

The U-Turn… Some found their way through this ball of yarn for the 5k, the rest went the distance for 8k.

Mary:

Left her waiting.

Announcements:

Helping Shredder in the afternoon – double check slack because of the rain may audible for a cozy spot watching Tiger tear it up.

Prayer:

Silent Prayers, Those who couldn’t be with us and for the Ferns, YHC took us out.

It’s never too early to have your hose sucked

March 23, 2019/in U Turn /QIC: Skidmark
PAX: Cowboy, Cruise, Dahmer, Dauber, Full House, Gump, Lipstick, Maybelline, Mookie, Mr. Woodchuck, Oh Yeah, Pikachu, ShamWow!, Skidmark, Slide Rule, UTI, Warbucks

EC started at 0510 with Sliderule, Pikachu, and Skidmark going out on a 5.5 mile run. Sliderule being the mathematician that he is didn’t realize that we would be covering 5+ miles when he HC’d for a 0510 start. Regardless the pax set out on the EC route in very typical Holly Springs weather, chilly. The three arrived back at Starbucks to great the remaining Pax. Sliderule a little worn asked for some of Skidmark’s gu. Skidmark offered to let Sliderule suck his hose (from camelback) and then gave him some gu. Sliderule decline the offer for hose sucking but took the gu down like a champ. Insert all jokes about Sliderule here. Hence the title for our run this morning.

Warm Up: Mookie led the warm-up today. Some light jogging, Side Strattle hops, Imperial walkers, Mountain Climbers, High knees, and butt kickers.
The Workout: U-Turn new course. Made every effort to keep the Pax together. No one got lost. New course very well received. Actual running distance comes out to 5.2 miles.
Mary: Coffee
Announcements: Crablegs tomorrow 2-5. Work time .5 hours. Bourbon time 2.5 hours.
Prayer: Full House and Mr. Woodchuck’s father.

The Rise of the Tiger Hawks

January 26, 2019/in U Turn /QIC: UTI
PAX: Aquaman, Beater, Cowboy, Dawgpound, Deadbolt, Dovetail, Full House, Gump, H1N1, LED, Oh Yeah, Psi, Roger Roger, ShamWow!, Short Pole, Slide Rule, UTI, Warbucks

The first AO to see the rise of the Tiger Hawks! The new shirts look awesome, good to see the first ones hitting the streets at U-Turn this morning. Thanks for modeling Warbucks

EC: Deadbolt, Warbucks, LED, PSI, Roger Roger, THE DawgPound, Cowboy, SlideRule, Full House

Cowboy and DawgPound commuted to U-Turn on foot today from hills of 12 Oaks. The rest of us rallied at Starbucks for a 3-mile loop through the business park.

Warm Up: Frankenstein Kicks, Daisy Pickers, High Knees, Butt Kickers, Side Straddle Hops

Welcome FNG ShamWow! – A resident of Holly Springs that enjoys running (who likes running!?) and has a pretty killer pace. He is a resident of Holly Springs and is in sales. Our F3 hivemind this morning went down the infomercial path and gave him a name that is “As Seen on TV

The Workout: Traditional U-Turn 5mi route was mapped and offered and for the masses. Plenty of turning for the 6 going on along the way. A few went “off the map” to hit their personal targets. Great work to all #HIM for braving the below freezing morning.

Mary: Nope! No Girls allowed.

Announcements: Nope! and very sorry to have passed over this. I guess I was getting cold? Excited to run? Still really bad at being a Q? As always keep an eye on your social media platform of choice. Please toss them out on the BackBlast post.

Prayer: Again – BAD UTI, BAD UTI – Skipped over Prayer. It wasnt intentional… Please know I realized my error when we got back to Starbucks and I did pray for those unspoken prayers since I’m absent minded. For those things that we should raise up out in the open, please post them on FB/Slack under the BB post so we can pray for them directly.

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