Oyster – Page 2 – F3 South Wake

Prison Yard workout 1/28

January 28, 2020/in AO Post /QIC: Breach
PAX: Ball Drop, Breach, Dirty Pipes, DoubleD, FedEx, Fram, LED, Marky Mark, Oyster, POTS, Puddles, Sprinkler, Yogurt

Pax of 13 for another Prison Yard workout

Ball Drop, Double D, Puddles, Sprinkler, LED, Fed EX, Dirty Pipes, Pots, Fram, Marky Mark, Oyster, Yogurt,

Breach on the Q
Warm Up: Run to the end of the driveway and then 22 counts of SSH, Frankensteins, and Cherry Pickers.
The Workout: Stations with 1:30 of work and 25 seconds of rest between stations

The Stations:

Tires

hops through tire with a squat

Flips with a Merkin

Ropes

Moving double waves

Double arm up and over

Plates

Shoulder shrugs

Bus Drivers

Jump Rope

Jog jumps

Jump Jacks

Kettle Bell

Swings

Upright row with a squat jack

Pain Sticks

Behind the head squats

Between the leg squats

Sandbag

Stepback Lunges

Calf steps ups

Mary: 37 reps of Merkins for Ball Drops Birthday

Announcements: Travis Manion Event at Bombshell on Friday, Feb 7th

Prayer: Pray for Sprkinler as his dad recently passed and for FedEx as he tries to reconnect with his son

Comment: Time is a very valuable commodity, it should not be wasted as we can only get 24 hrs in a day. We cant buy more or acquire more, so be present and know that when you give someone your time that is a powerful thing.

38 at U-Turn – Record Number?

January 18, 2020/in U Turn /QIC: Yogurt
PAX: 16-bit, 187, Aquaman, Axe, Banana Seat, Beater, Buford, Bulls Eye, Dauber, Dawgpound, Deadbolt, Doc, Dovetail, Dumbo, Farva, Forceps, Full House, Katniss, Lipstick, Martini, Maybelline, Mookie, Mr. Terrific, Norm, Oboe, Oyster, Pikachu, Popinski, POTS, Redenbacher, Roger Roger, Skidmark, Sprinkler, UTI, Valdez, WebEx, Yogurt, Yosemite

Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

This Looks Like Blue Ridge Relay

January 12, 2020/in Any Given Sunday, AO Post /QIC: Pikachu
PAX: 187, Coal Ash, Deadbolt, Master Shake, Mookie, Oboe, Oyster, Pikachu, Redenbacher

FNGs: None today
Warm Up:

SSH x10

Frankenstein x10

Daisy Picker x10

Squat hold while we reviewed the route
The Workout:

Had a bit of a different route for the pax today – something that would highlight some of the hills on this side of town:

https://www.strava.com/routes/23350714

When we were coming up cemetery hill Deadbolt stated “this looks like Blue Ridge relay.” I told him it was never too early to start training and our back blast had its title.

Mary:

Not today
Announcements:

ATT long run February 22nd

Q Swap this week
T-Claps (Recognition):

Oboe and Oyster for getting after the cemetery hill segment.

All pax for picking up the 6 throughout.
Prayer:

Wallaby’s family

21 at U-turn! Be SAFE!

January 11, 2020/in U Turn /QIC: Dauber
PAX: Bulls Eye, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Farva, Finkle, Full House, LED, Martini, MayTag, Mr. Terrific, Norm, Oyster, Pablo, Rut, Shredder, Sprinkler, WebEx, Yosemite

FNGs: My car was on auto pilot and almost turned into Target enroute to Starbucks. Second time this week I went to an old AO site. Luckily, I remembered we were meeting at Panera Bread. Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn. Expected a handful of PAX to show up. Blown away by the number who PAX who came out to run in this incredible, January weather! (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up: I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces. I grabbed my phone and started recording for name-o-rama after we sounded off. Made some announcements and prayer requests (see below) and got into the warm-up. 20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout: Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest. I emphasized safety highlighting the route and the rules of the road for the first-timers. I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six. Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run. Shout out to Dawgpound who alerted me two PAX who took off running before circling up. I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout. Thanks Pablo for your help keeping Emeril safe.
PAX: May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder). Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary: None

Announcements: Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS. Invest in a head lamp or light vest – could save your life.

T-Claps (Recognition): Martini – EC and 5/6 mile long run. (AND GP afterwards). Killed it today

Prayer: Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for. An honor to lead, thank you Sham Wow for the opportunity. – Dauber

Throwback 5 – Day 5 – Riding the Murphy-Go-Round at Cletus

January 3, 2020/in AO Post, Cletus /QIC: UTI
PAX: 16-bit, 3rd Cousin, Abe, Brony, Buford, Cinder, Cowboy, Crab Legs, Da Business, Dauber, Dawgpound, Deadbolt, DoubleD, Dumbo, Fanny Pack, Farva, FedEx, Flanigan, Florence, Forceps, Howard, Kosher, Lucky Charms, Martini, Maybelline, Moby, Mr. Terrific, Nemo, Norm, Oboe, Oyster, Pablo, Pilgrim, POTS, R22, Redenbacher, ShamWow!, Shredder, Skidmark, Slide Rule, Slots, UTI, Wrangler, Yosemite

46 PAX IN THE GLOOM! Way to end the week HIM!

EC: Norm, ShamWow!, Martini, DawgPound, Skidmark, Maybelline, Redenbacher, Pablo, Buford, Cowboy, Mr. Terrific

FNGs: NOPE

Warm Up: YHC felt a little odd Qing the final Throwback of the week. I wasnt here when these fine AOs were established. I needed some star power… I needed CrabLegs!!!

No, not those delicious buttery delicacies… This HIM!

I reached out and luckily enough he was available. CrabLegs was wrapping up some vacation in New England and he made the push to get back and join in on the fun. Crablegs put the PAX through their paces in the warm-up.

SSH
Runners Pose
Pigeon Pose
Overhead Stretches
Daisy Pickers
Good Mornings

The Workout:

41 PAX were present when we started the workout with an initial count-off. YHC watched as a few men filed in at various moments but was unable to get the count. This called for 6 Burpees OYO!

PAX had counted off 1,2,3,4 and broke into 4 groups. We were headed to the Murphy-Go-Round. Most Murphs would last about an hour and we would have enough room for everyone to grab some pull-up bars. We didn’t have that today and with 41 (later 46 PAX) there were some logistical challenges. YHC had his heart* set on some sort of Murph-like event today so a contingency plan was in place to make it happen.

*One of my earliest memories of attending Cletus was when a Murph was announced instead of the normal workout. As a new PAX at the time, I was intimidated and I remember being pretty shattered the day after. It was brutal and humbling and oddly it now made me feel nostalgic and happy… this F3 really changes a guy.

The Actual Workout… Finally…

We mozy’d to the railing on the greenway between the pond and the baseball fields. The railing would serve as our pull-up bars, strike that Inverted Row bars. Group 2 was dropped here and told to get started AMRAP until they were relieved by Group 1.

We mozy’d to the parking lot beyond the baseball diamonds. As we entered the lot, we dropped off Group 3. There job was to do AMRAP Merkins until they were relieved by Group 2.

We mozy’d down the lot to give some space and dropped off Group 4 off. AMRAP Squats until relieved by Group 3.

From there, Group 1 set off on a Run around the Baseball diamonds until they got to Group 2.

The Murphy-Go-Round was set in motion and continued until time was called.

Mary:

Back to the tennis courts…

6 inch leg holds
Boxcutters
Superman Ws and Ts
LBCs

Announcements: Check Slack because my memory don’t work so good… here is a round-up

Paradise City starts at 5:30 from now on
U-Turn launches from Panera from now on
Support a local Eagle Scout and the food pantry. Donations happening now, building out a greenhouse later
Dumbo has setup a FREE CPR class at Hope next week – sign-up and show-up, you could save a life
Dad’s Workout 1/4 @9am Womble

T-Claps (Recognition): To the OGs that set South Wake in motion. Great representation this week from some of the earliest PAX including Howard. Amazing leadership and great whetstones to reference as we push forward with the 2020 vision.

Prayer: Those PAX that are working on physical and mental battles among us. For our service members that keep us safe and guarantee our freedoms. CrabLegs took us out.

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

The Classic U

November 19, 2019/in U Turn /QIC: ShamWow
PAX: Abe, Alpine, Dahmer, Dawgpound, Dumbo, Emeril, Martini, Maybelline, Mookie, Oyster, Redenbacher, ShamWow!, UTI, Yogurt

FNGs: Nope
Warm Up: SSH, Frankenstein, Imperial Walkers, Let’s go.
The Workout: The Classic U-Turn, 3 and 5 Miles were had. I think I am missing one PAX….Speak up!!
Mary: Nope
Announcements: Frosty – SIGNUP
T-Claps (Recognition):
Prayer: YHC took us out

U-Turn 9/28/19 Better late than never

October 1, 2019/in U Turn /QIC: Katniss
PAX: Alpine, Axe, Banjo, Blue Hen, Brexit, Bulls Eye, Cupid, Dahmer, Dauber, DoubleD, Emeril, Gump, H1N1, Oyster, Peeping Tom, Redenbacher, Sassy, Slide Rule, Tonka, Warbucks, Yogurt

FNG’s: None
PAX: Gump, Warbucks, Yogurt, Cupid, Redenbacher, AxE, Alpine, Slide Rule, Dauber, Banjo, Sassy, H1N1, Oyster, Tonka, Peeping Tom, Brexit, Double D, Emeril, Blue Hen, Bulls Eye, Dahmer

Warm Up: Side Straddle Hops, Butt Kickers, Some Stretching

Lots of options going on, several for 3, 5, and 6. Sightings of Lipstick, SkidMark, and 187 as they were getting 3 hours or 16 miles or something (heard UTI was out there but never saw him so no credit given).

Big Turn-out and tested my abilities on remembering names as there was no count off, no nameorama, no Mary, and No Cot. I should be banned for life from the Q list!
So sorry if I missed anyone, let me know and I will add you to the list, and if I gave someone credit that wasn’t there…well…you probably earned it anyway. And as always there was a great 2nd F afterwards!

Let’s get to it… Slide Rule this one’s for you! ;)

August 3, 2019/in U Turn /QIC: ShamWow
PAX: Alpine, Aquaman, Axe, Banana Seat, Bernie, Blue Hen, Bulls Eye, Cupid, Dawgpound, Deadbolt, Dumbo, Emeril, Gump, H1N1, Katniss, LED, Lipstick, Norm, Oyster, Peeping Tom, Pikachu, Redenbacher, ShamWow!, Slide Rule, Slurpee, Straight Cash, UTI, Yogurt

FNGs: Nope
Warm Up: x20 SSH, x10 Slow Frankenstein, misc Stretching – Instead of going longer, we got right to it.
The Workout: The U-Turn! once again, PAX all over town this am. Some finished with 11+ after EC, some shy of 3, most hitting the 5+ mark with the 6 pick-ups along the way. Also, I’m pretty sure that Emeril wins for the day, as I rolled up early and might have seen him seeking the golden throne ahead of the turn…maybe I’m wrong. Lastly – I tagged Bernie, Straight Cash and Pikachu, but I’m not sure if anyone else was running with them or not. I’ll update if there was anyone with them I wasn’t aware of.
Mary: Nope.
Announcements: Dad’s Camp coming up. Check the slack channel for more info.
T-Claps (Recognition): Alpine and Oyster for repeated efforts to pick up the 6. Well done boys!
Prayer: Dahmer starting a new job on Monday. Others unmentioned, YHC took us 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).

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