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U-Turn 5-13-2023

Respect The 1st F

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Warm-Up: Warm Up: Good mornings 10x to stretch out; 58 SSHs to recognize my 58 years of the good life.

The Workout: 5.8 mile run based on the Original U-Turn route: Irving, Thomas Mill, Green Oaks, Ballentine, Elm, Main, Holly Springs Road, Sprint to Starbucks

COT Message:

  1. Respect the 1st F. If you are a site Q, if you leading workouts, if you regularly attend a workout, then you should be flying an F3 flag. Why? The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership. Planting a flag at your workout is a metaphor for that mission. Without a flag, we’re just a bunch of guys working out together. Respect the 1st F, fly your flag, give others the opportunity to experience F3.
  2. Don’t wait until you’re in your 50s to develop an exit strategy for work. If we’re all lucky, we’ll live to be 90 years old. Do you want to work beyond your 50s or 60s? I don’t, at least not tied to a desk. Make a plan now.
  3. Don’t wait until your in your 50s to find Jesus. Turn your life over to Him now and your life will be much more peaceful.

Announcements: Udder has a bib to give for a half marathon in Umstead for next weekend.

T-Claps (Recognition): none called out today

Prayer: Safety to Redenbacher, who’s taking a deep underwater dive in Florida today. Strength and safety to Bobby Boucher, Gator, who are knocking out the New River Marathon near Boone today.

Second F: Panera. I brought a box of fresh strawberries from Miss Madison’s Strawberries. You can find one of their stands on the corner of Bass Lake Road/Hilltop Needmore and Sunset Lake Road (you know, the Citgo station). These strawberries were delicious.

Bottom Line: This was a great way to kick off my birthday. I really appreciate everyone coming out–I know many of you adjusted your runs and plans to be there, so THANK YOU! And I appreciate all the kind words and support throughout the day. Now, go build yourself an F3 flag and fly it!

Tea Time 1/9/23

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FNGs: None

Warm Up: The basics

The Workout: The MURPH.  One mile run, 100 pull ups, 200 Merkins, 300 squats.  One mile run.

Did you know that whales eat moose?

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Tea Time Murph 5/9/2022

Music Theme: Country that rocks, featuring Jason Aldean; general thumbs up by all PAX
Warm Up: SSH 25x; deep squat to stretch calves, hammies; touch toes, exhale
The Workout: Murph 1 mile run, 300 squats, 200 merkins, 100 pull-ups, 1 mile run

Taking off on the second run, Cancun asks Moose, “Did you know that whales eat moose?” It’s true, seriously. First of all, Cancun said it. Second of all, it was on the Internet: “Orcas occasionally eat moose. While both animals live in different habitats, there is a predator-prey relationship. There’s no evidence that killer whales eat moose regularly, but they do sometimes.”
Mary: None
Announcements: 3-Alarm Tuesday; June Challenge
T-Claps (Recognition): Moose’s M inspired by F3 job/career changes; also became a runner via F3 influence

Prayer: Loss of WebEx’s brother in law–pray for the family

Kudos to Cancun

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FNGs:nope
Warm Up: 10 fwd/rev arm circles, 10 knee to chest, quad&tricep stretches, 10 SSH
The Workout: MURPH
Mary: N/a
Announcements:nope
T-Claps (Recognition): Cancun Ruck Extravaganza!! And doing a full Murph including the running tonight.
Prayer: unspoken

Tea Time – Murph: If you don’t like the weather in NC, wait an hour

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FNGs:None
Warm Up: Cadence: 10 arm circles fwd/rev, 10 knee to chest, 10 Quad stretches, 10 Worlds Greatest Stretch.
The Workout: MURPH, 1mile run; 100 pull up’s / 200 Merkins / 300 Squats; 1mile run
Mary: nope
Announcements: 2ndF 3Alarm Tuesday
T-Claps (Recognition): None
Prayer: Unspoken

See yall next year!

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Singed up to Q Cletus as Abe has stepped up to Q Downtown Train many times, figured I could return the favor, and make sure I get the last workout of the year in. Rolled into the Cletus parking lot and saw Abe and FloJo on EC.

FNGs: None
EC: ABE, FloJo

Warm Up: SSH, Sir Fazio Arm circles, Imperial Walkers, Frankensteins, Good Mornings
The Workout:
    Thang 1: Mosey to the parking lot by the rock pile for some escalator  4 Corners, 1. Merkins 2. Squats 3. Carolina Drydocks 4.  We start with 5 burpees you stack the exercise till you get to three, then do three exercises at each station (dropping the one from the furthest station)  till we got 9, Then did 10 and each station at the end.
This took most of the time, so we moseyed to the small shelter for Mary

Mary: Popcorn Mary, including LBC’s Freddie Mercuries, Poop Eaters, Raising Flutter Kicks, American Hammers
Announcements: Carpex is having a 10 k and 5 k Ruck at Bond, 10k leaves at 5:30, 5k At 6:30 on New Years Day. The Town of Holly Springs is having a day of service on MLK Day, Jan 17, check slack for details
T-Claps (Recognition): Udder for coming on to his first Cletus post
Prayer: Udder’s co-work Gray starting cancer treatment. YHC’s Sister In-law Kelly finished up Chemo, and prayers for my Nephew TJ (her son) to stay covid free after being exposed.
NMS: Last Q of the year, and my personal goal for next year is to make more F3 workouts and Q more than I have been. Its been a weird year, again, but moving into next year looking to continue to improve myself.