FNGs:
Not today
Warm Up:
SSH, Daisy Pickers, Frankensteins x10 IC
The Workout:
Pre-blasted route targeting some Strava Segments.
Mary:
Yoga back in the parking lot
Announcements:
3rd F opportunities this weekend (the 3rd) and the 24th. Bike ride on the ATT on the 10th.
T-Claps (Recognition):
187 for the motivation to go for the segments again. All about how the GPS feels that day!
Prayer:
Fumunga and his M who are expecting
Fumunga’s friends for infertility
FNGs: none
Warm Up: GM, daisy pickers, IW
The Workout: PAX took the short jaunt to grab some rail for some irkins, dirkins and dips, followed by a 43 IC count of SSH. A short trip down the street landed the fellas at Sunrise UMC for some sir fazio arm circles, seal claps, overhead claps, chinooks and moroccan night clubs followed by a set of irkins on the curb. PAX moved to the other end of the parking lot for a repeato, followed by dirkins. In homage to “that hill” and Kung POW, the six HIM traveled down to Danagher for 7’s of star jumps and diamond merkins up and down the hill. With UTI sufficiently saturated with sweat, the PAX headed back over to Sunrise UMC for a set of shoulder taps, knerkins, mountain climbers and squats. The group then headed back to the hairy peeter parking lot for Mary.
Mary: 3 sets of homer to marge, one round of LBCs and low slow flutter, have a nice day. Post Mary the PAX noticed a ninja running sprints in the parking lot…several HIM approached for a headlock.
Announcements: Long ass run – options out there, check Slack
Prayer: Shootings in Atlanta and Boulder
Saturday March 20th, 2020
FNGs: Welcome ‘Peach Beach’
Another recruit brought out by Emeril that knew Mario, Luigi, and Yoshi. YHC was having a tough time on deciding between Koopa Troopa or Peach Beach so I put it to a vote amongst the other PAX. Peach Beach won by a landslide (I don’t believe there were any votes for Koopa Troopa…ha).
Warm Up:Â quick mosey around the parking lot, Michael Phelps arms, 10x Good Mornings, 10x Frankensteins, 25-30 Merkins OYO.
The Workout: 3mi and 6mi option
Mary: no time today
Announcements: Long Ass Run Saturday 3/27 on the ATT – plenty more details to be posted on Slack
T-Claps (Recognition): 25 PAX at U-Turn on the first day of spring! Emeril recruiting a 4th FNG in just as many weeks
Prayer: all the unspoken, teachers/students/state workers back in schools getting readjusted
YHC cooked up a plan to get everyone here between 3-3.5 miles during the workout. Random counts at stops along the way were on the bill today as we primarily circled the soccer fields like buzzards in 8 Man Indian Run lines. Strong work put in by all PAX along the way. Bear crawls were a last minute consideration at the prodding of Pikachu during the Gloom, but ultimately time expired.
ECers’:Â Skidmark, Pikachu, Full House, U.T.I., and YHC.
FNG’s: none
Warm Up: Good Mornings x20 IC followed by a warm up mosey with stops along the way around the large lot in front of the ball fields. Warm-ups included: Sir Fazio Arm Circles x10 IC (F/R), Imperial Walkers x10 IC, Hillbillies x10 IC, 10 Burpees for a very late arrival, and Windmills x10 IC.
The Workout: We counted off into two 8 man Indian Run lines. Every stop at the BBall Court would be 5 burpees, every time passing the flags at the stadium entrance would be 7 Star Jumps. Each time the Indian Run groups crossed paths, YHC would call an exercise. Exercises included: Merkins x30, Mountain Climbers x14 IC, SSH x40 IC, Prisoner Squats x37, Plank Jacks x17 IC, Hand Release Merkins x 21, Squat Jumps x17…I think. We circled a total of 4 times, switching directions halfway through.
Groups converged at the bottom of the ramp for 25 IC LSF’s led by Skidmark. We moved on to a series of short hill repeats up the ramp. Started at the first light pole with 14 merkins, ran to the top for 6 step-ups. Each time back we deleted a light pole and 1 merkin. Some PAX may have got down as low as 10 merkins before we had to call it quits at the top of the ramp and head back on a mosey to the BBall Court for Mary.
Mary: Homer to Marge x20 IC, Box Cutters x 20 IC
Announcements: TedTalk Tuesday about Shield Locks…tune in. Long Ass Run Saturday the 27th, check Slack for details.
T-Claps (Recognition): The HIM’s at Ting who just kept going today…several fellas were tired, YHC could tell…but we inspire eachother to move forward.
Prayer: Roger Roger cousin with stroke and brain tumor, his family friend Maggie (breast cancer). Dumbo stepped up to take us out. Strong work, YHC was blessed to lead today!
Was looking forward to Q’ing R4TJ because I wanted to do two things: Launch a new route and bring back sprints. Needed to get off Crossway for some variety, but wanted to retain the elevation gain. Had lots of ideas, but when it came to mapping, it was challenging. Plus, I told Bobby Bouche that I’d map out a 3 mile option. Initial routes had too many turns, which lead to confusion and frustration. Finally occurred to me that Skymont to Daisy Grove was the perfect solution.
Must Be the Warm Up! Multiple PAX EC’d already. PAX kept rolling in as 0530 approached. Had to get in the middle of the parking lot where we could circle up. 21 PAX make a big circle. With so many EC’ers, I just wanted to warm up the remainder. SSH 25x, Daisy pickers 10x. We got a count and Bobby Bouche agreed to lead the 3.5-mile runners. We all took off. Felt like start of the HS Half.
Must Be the Route! HS Half start, climb Anchor Creek, right on Wellspring, down to the greenway, across the boardwalk. Beginning at the long boardwalk, Skymont goes straight up for a nice elevation gain. This is a very functional route. At the top of Skymont near Daisy Grove, 3.5-mile runners peel off at the greenway connection to Jones Park, head to HS Road, then follow Main back to Ting. At Daisy Grove, 5.5-mile runners turn left, make a couple of simple turns to get to Homegrown, then HS Road and Main to Ting. Finally, we all meet up at Ting for COT and sprints!
Must Be the Workout! This “one hour” run that goes by like nothing. Why? The chatter, the junk talking, the climbs, the descents, the sunrise, the picking up the six, getting to know new PAX, catching with PAX you haven’t seen in a while, and finally, the shenanigans—ask Lipstick and Roger Roger. I tried to run with as many people as possible, while turning back for the six regularly. This was fun.
Must Be the Mary! No, actually it couldn’t be, there was no Mary
Must Be the COT!
Announcements: Long A$$ Run, March 27, multiple mileage options accompanied by multiple starting points, all end in Durham
Prayer: Maggie P and family
Must Be the Sprints! Yes, it must be the Sprints! All 21 of us lined up for sprints, yes! Wait, that’s not what happened… But, shout out to Bobby Bouche, UTI, and Lipstick for hammering out some sprint to AC/DC Long Way to the Top.
We had a surprise visit by HS finest this morning. Not sure what the commotion was all about, could have been an arms dealer, could have been speeding…guess you should have came to the John to find out.
EC: Full House, Katniss, UTI, Vasoline
FNGs: None
The Workout:
Head out of Ting > Right on Main > Right on Earp > Cemetery Hill 2X > Right on Avent Ferry > Right on Ballentine > out to 55 > Back to Main Street > Left on Main > Back to Ting
Mary: Ran out of time.
Announcements: Check Slack and FB
T-Claps (Recognition): Everyone for picking up the six.
Prayer: Cupid on his job interview, Full House on his new lead, my Mom who recently received her vaccine.
Felt good to be back in the gloom and very thankful for this group of HIM.
YHC took us out. Thank you for the opportunity to lead.
Pre-pre-blasted on Tuesday Feb 23rd that any PAX who posted and ran 3+ miles at U-Turn would receive a Mt Dew Major Melon long sleeve T-shirt and a free can sample of the full sugar or zero sugar. Received plenty of HC’s on Tuesday and plenty more with Friday evening’s pre-blast. Including myself 24-PAX were out and about at U-Turn…by far the most I’ve ever had the honor to Q
FNGs: none today
Warm Up: quick mosey around the parking lot, Michael Phelps arms, 10x Windmills, 10x Good Mornings, 10x Daisy Pickers, 10x Frankensteins, 10x Imperial Walkers, 25-30 Merkins
The Workout: 3mi option and 6mi option of the standard U-Turn route in reverse
Mary: no time today
Announcements: Monthly Challenge #3 begins Monday;Â #monthlychallenge on slack for more details
T-Claps (Recognition): all the PAX completing 3+ miles today and earning some swag
Prayer: the safety of all the students, teachers, state workers going back to school on Monday. Also the safety of everyone state-wide as COVID restrictions begin to ease up.
7 Pax @ Downtown Train for a 100 burpee, full body beat down. Nice surprise when I got out of my car to see my neighbor…Cancun. Glad you found F3 and keep up the strong work. Also nice to see Warbucks back at it. Plus a rare visit to DT by Full House and UTI.
FNGs:
Warm Up: Slaughter starter (30 burpees)
The Workout: Grabbed some rocks and headed to library parking lot.
Round 1: Curls for the girls, shoulder press, tri cep extensions (3 sets X 15, 20, 25 each in cadence)
10 burpees
Round 2: Chest press, skull crushers (3 sets each X 10, 15, 20 IC)
10 Burpees
Round 3: Squats, lunges (3 sets each X 15, 20, 25 IC)
10 Burpees
50 LBCs in Cadence
10 Burpees
Round 4: Curls for the girls, shoulder press, tricep extensions (2 sets each X 10, 15 IC)
10 burpees
Round 5: Chest press, skull crushers (2 sets each X 10, 15 IC)
10 Burpees
Round 6: Squats, lunges (2 sets each X 15, 20 IC)
Returned rocks
Mary: 10 burpees
Announcements: Quiver 50th coming up. Going to have Respect Month @ DT. Details to ce soon.
T-Claps (Recognition): All Pax for the hard work this morning. That was a tough workout.
Prayer: 1 minute of silence
Lot’s of Fartsacks. Only 12 showed for a BRR training run. We have 4 teams and an average of 9 Pax per team I was expecting 36 pax.
Notable Fartsacks:
Bat Flipping Red
Shamwow — Is this two Fartsacks in a week
Full House — I’m assuming 
 is a hard commit.
FNGs: Nope. Not one
Warm Up:
The drive over was a good opportunity to get warm and toasty.
The Workout:
Ran across 55 and to Milpass to crossway. Ran to the top of CrossWay and Creek Vista.
The pax had 30 minutes to get as many rounds in as possible of:
Run down Creek Vista.
Run Up Creek Vista.
Turn Left Run down Crossways
Turn around by the Cat thing jumping out into the road.
Run up Crossways
Turn right onto Creek Vista
I believe most pax got in around 5. Some Pax completed 6 rounds. It was a lot of fun
Mary:
Announcements:
I have the R4TJ Q once a month from now until BRR. We will be doing this run or something similar every time I Q R4TJ. If you don’t want to do it more than once a month sign up to Q R4TJ
T-Claps (Recognition):
Prayer:
Sidiqu
Pumpkin Spice Friend Mike and his family
FNGs: none
Warm Up: Â SSH, Good am, Frankensteins, static stretches
The Workout: Â Very fast paced game with lots of scores resulting in many 10 c exercises including merkins, monkey bumpers, ssh, LBCs, etc. Â Very intense at times as we heard tremendous cheering support from the PAX jogging at PC.
Mary: Â OYO
Announcements: Â Super Bowl Squares fundraiser – See Dauber on slack/FB
T-Claps (Recognition): All the PAX for taking the red pill, running through the 32 degree temps; thankfully the rain held off
Prayer: PAX injured, UNSPOKEN, US leaders, military; YHC took us out
Super exited to be back in the gloom under the lights; honored to lead men. – Dauber
