13 men got stronger at U-Turn on Saturday morning. Aquaman couldn’t remember all the names so I did my best strava stalking to capture the Pax.
Warm Up: The usual I suppose
The Workout: Standard 5 mile loop with some modification
Mary:
Announcements:
Prayer:
Pax of 7 came out to enjoy the spring-like temperatures and a co-Q by Beater & Dovetail featuring black snakes, running backwards, and combatives.
EC (aka Beater’s Run at 5:15)
Warm Up:
Arm and leg stretches, good mornings, imperial walkers, hillbillies, OYO burpees, black Snake run around the school.
The Workout:
Modified Nolan Richardson: partner workout, one is working on reps while the other backpedals 50yds, does a Bobby Hurley, then jogs back. Partners switch and keep going until rep target is hit:
Combatives: sticky fingers/circle blocking/circle blocking with punch
Mary:
Outta time but had gotten in the situps in the workout
Announcements:
New workouts Monday & Thursday, ATT run Saturday, Deadbolt looking for a few PAX to help with the Military Family Symposium on 2/23 at Hope Community Church.
Prayer:
Shredder; Crablegs; Fonzi’s wife who was on the scene for a horrible motorcycle accident and is struggling with sleeping and other effects of the experience; Fonzi and 16-Bit’s friend who is taking care of his few kids under 4 while his wife is seeking mental care away from home.
Warm Up: 5 Burpees OYO because we needed to get the blood flowing. SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him. Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in. Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15. Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10. First hill of crossway was spotted and YHC went over a few fundamentals of running up hills. 60% up first hill and squat hold for the six. YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista. Pax was then introduced to Mt. Kiliman Springs. YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills. 10 burpees OYO at the top. Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top. PAX then started a recovery run back towards Main St. with stopping points at the stop signs. Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back. Rest of PAX continued down Crossway back to Dominos and Squat hold for the six. YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park. Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.
Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!
Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS
YHC was stilled filled with energy after the big Super Bowl win – that and missing Paradise City from staying up late to watch Brady hoist his 6th Lombardi trophy was the reason for this more of a limited run and intense leg and arm beat down. We had a 2.0 and an FNG to start out.
Warm Up: The usual jog around the parking lot and through the Cobra Sunrise Strava segment. Circled up at the flag for:
The Windmill ICx15
Hillbillies ICx15
Imperial Walkers ICx15
Good Mornings ICx15
The Workout:
In the back lot near the flag, we lined up on one end and did the following exercises. First exercise to the next piece of curb sticking out followed by the second exercise and then the first exercise again to the next piece of curb sticking out.
10 reps each of 2nd exercise and mosey back to the beginning for 5 OYO burpees.
Bear crawls and squats
Lunge walks and merkins
Bear crawls and LBCs
Crab walks and WWIIs
The PAX reminded YHC that the Patriots had just won the Superbowl.
One of the PAX showed up a tad late because apparently there are 2 Harris Teeters in Holly Springs and the link to Purple Cobra’s location doesn’t work. Need to get Gump to fix that…
Mosey around the back of the building in a clockwise manner stopping by the loading dock.
BTTW w/a 15 count down the line
15 count rest
People’s chair w/a 15 count down the line
15 count rest
BTTW w/a 10 count down the line
People’s chair w/a 10 count down the line
Mosey to Dry Cleaners Lot
Dan Taylor towards the flag
1 squat : 4 lunges
2 squat : 8 lunges
3 squat : 12 lunges
4 squat : 16 lunges
5 squat : 20 lunges
continuing to add on until we reached the flag
Mary:
YHC pulled out a Bose speaker and played Tubthumping for the PAX. Every time we heard “I get knocked down…” PAX did a Burpish Gettup. SSH were done otherwise.
Announcements:
Welcome FNG – Shooter (thanks to Rut for bringing him out)
Prayer:
Shredder, Rut’s friend Ken
9 PAX arrived at Ting this morning for a below freezing run in the gloom. 2 of 9 (Peeping Tom and Straight Cash) went for EC early and caught an extra mile for their efforts.
Warm Up: Frankenstein Kicks, Windmills, High Knees, It’s cold – let’s roll
The Workout: Pre-blast mumblechatter led to the reveal of the route which was dubbed “The Little Dipper” by Crosby. Crosby had HC’d but late last night reported he would likely be a no-show. Luckily for him Dawgpound took a liking to the name and insisted that we adopt it despite the fact that it was given by a #fartsacker. (Crosby I kid man – I know you would have been there if you could). So… We ran the Little Dipper which is fitting as I believe this route was introduced last month and the backblast followed a space exploration theme. (It all comes together in the end I suppose). Reread that awesomeness here – https://f3southwake.com/2018/12/26/space-the-final-frontier-these-are-the-voyages-of-the-starship-r4tj/
Lipstick apparently found a very clean and well outfitted John to meet his needs. Unfortunately, he tells us he did not leave it as he found it…
The Little Dipper is a 5 mile route that starts at Ting, heads down Main past City Hall, cuts through to Stinson past Womble, Left onto Bass Lake, Left on Holly Springs Rd, and right back onto Main. The run ends where it started at Ting.
Mary: Her again!? I thought I gave her a fake number…
Announcements:
Prayer: Silent prayers this morning.
Wow. I’ve said it before and I’ll say it again, South Wake loves virgins…Q’s that is. 30 Pax posted for a virgin Q this morning by Aquaman.
The amount of Pax that posted at EC was incredible too. I’ll try to get them all: UTI, Pablo, Lipstick, Crosby, Gumby, Dawgpound, Deadbolt, Double Doink, Slide Rule, Cowboy, Nemo, Peeping Tom, Mookie, , Wiggly, Skidmark (again sorry if I forgot anyone)
New light vests should come with instruction on how to put it on. Said pax had the lights somewhere down around his groin area and through his legs. I think there was some concern with it not staying on his shoulders.
Welcome FNG Boogie
Warm Up: Slight mosey to the bottom of the ramp for SSH x 21, IW x 10, Hillbillies x 10, Fozio Arm Circles forward and reverse, Chinooks, seal claps and over head claps at 10 cc
The Workout: 3 groups of 10 for Indian runs. At each corner do 5 merkins, 10 pickle pounders , 15 LBCs, 20 Hillbilly Squats. Try for 3 loops. Also add in 2 double merkin burpees every time the first pax in the line got back to the front.
Mary: Skidmark led Mary for 30 cc Freddy Mercury’s, 15 cc Boxcutters, Protractors, and finish with some plank hold exercise
Announcements: See announcements on Slack and FB. CSAUP long ass run 2/9 start from New Hill on ATT. Valentines Day challenge. Phones and devices away from 6-8.
Prayer: Several prayer requests, Brexit’s MRI, an aunt’s funeral on saturday (sorry can’t remember right now who it was)
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.
