Tag Archive for: UTI

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It was a brisk Monday morning, no school for the kids, and I think lots of Pax stayed in to enjoy some QT with the family. 10 Pax posted.

EC: 187, Cowboy, Deadbolt, Slide Rule, Yogurt, Skidmark

Warm Up: Mosey around the park with some SSH, Dips, IW, Hillbillies, Good Mornings, Fozio Arm Circles

The Workout: 15 minute circuit. Pax paired up for accountability. Pax ran a giant square and did the following: Corner 1 – 10meekins, Corner 2 – 10 squats, Corner 3 – 10 WWII, Corner 4 – 5 burpees.

Moved to the ramp for 11’s with lunges and diamond meekins

Mary: 22 merkins led by Breach

Announcements: No U-turn or Ground Pounder Saturday. We will do COT with Pax doing the Ruck at 6:30 Saturday, Warm-up at 6:50. Deadbolt will Q. If you’re not running come out to support.

Prayer: 187’s sister. Thank you to all the vets for Freedoms and opportunities.

Dress Rehearsal

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1 week until the Holly Springs Half Marathon and the pax were our getting some last minute runs or starting their taper week. Several Pax donned the 2018 Navy F3 HSHM shirt. 23 men total posted. YHC is excited to see the success of all Pax next weekend. Here’s hoping for PRs.

Warm Up: IW, Hillbillies, SSH, Mountain Climbers, Frankenstein
The Workout: 5 mile loop. A few men started early got a couple extra miles.
Mary: coffee
Announcements: Next week. If you’re not running please come out to Ting or post along the course and encourage the participants.
Prayer: Thank you for everyone pushing each other. Veterans.

The New Hill

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Kenny’s Grave was a little damp and moist in the gloom this morning but temps were favorable. There were 11 PAX that showed for an off course beat down. One clown car made the long drive down south to see what all the huh-bub was all about. Headlamps were ready on some of the guys. No EC needed on this AO, don’t need it.

Warm ups
Stretching
Squat shuffle
Frankenstein’s x10
Jog around parking lot with ladders and cones for 10 mins
SSH x25
Windmill x10
Mtn climbers x25

Do Work
Venture down to ladder railing near Downtown FV little over half mile away.
We were clocked at 6 MPH on the run down.
Ladder merkins 10x 5 rds lower, middle, upper, middle, lower (50 total reps)

Jog over to introduce a new hill to the PAX at Mineral Spring Park
11’s with Burpees and Turkish Get’ups
55 reps total for each

Back to rails
Dips x25

Mosey back to the flag since we were running out of time fast.

Mary
Boat canoes x10 IC
American hammer x10 IC

Verse – Encouragement and Patience
“Now we exhort you, brethren, warn those who are unruly, comfort the fainthearted, uphold the weak, be patient with all.”
‭‭I Thessalonians‬ ‭5:14‬ ‭NKJV‬‬

Announcements
HSHM, U-turn, AGS, Friday AO’s

Prayers
Work and life balance for Yosef and all of us, H1N1 may venture into new job possibilities, Martini’s baby due any day, WebEx’s family and new baby, Crab Legs, Noah’s Ark, DD’s family.

Still looking for a Co-Q at KG. I don’t mind bringing some work each week. Will welcome guest Q’s anytime. As always, thanks for those that attended and allowed me to lead today. Keep working hard in the gloom and through life.

BS Out!

In the cover of darkness… No yard is safe…

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EC: You know, because there are always over achievers like Skidmark, 187, and Nemo.  Checkout Strava and send them kudos

Warm Up: Side Straddle Hops, Arm Stretching, Good Mornings, Imperial Walkers, Hill Billies

The Workout: Holly Springs Half route to the corner of Holly Springs Rd and Main.  Then – return back to the start. 6 miles for most

Mary: Skidmark handed out HSHM F3 Edition shirts, 187s (bikini cut) was special and apparently so was Deadbolts (3D)

Announcements:. Normal route for UTurn this week.  Kenny’s Grave Tomorrow.  HSHM a week from Saturday

Prayer: Lipstick shared about his boss’s 12yr old son diagnosed with Leukemia after Halloween.  Undergoing treatment with a positive prognosis.

U Turn BB

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28 pax continued the training for the HS half on a slightly moist morning. For those that made the loop around the lake it was a bit dark, no webs. All kinds of distances and routes this morning. Of training is any indication F3 is about to crush this race. Welcome Porterhouse

Warm Up: IW, Hillbillies, knee raises, Frankensteins
The Workout: run, run fast, run far
Mary: coffee
Announcements: no u-turn next week. 6:30 from Ting. Run the course.
Prayer:

The Shirtless Wonder Strikes Again

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Warm Up:  15 Side Straddle Hops, 10 Forward / 10 Back Good Morning Fozios (it was early and I’m a great Q…  So a new exercise was born.  You may have guessed how this works.  Fozio arm circles while you good morning).  People were cold and I’m not very creative so… The Shirtless Wonder strikes again – Let’s run!!!

The Workout:  Crossway!!!  Kudos to Blue Hen who was rucking it!

Mary: We didn’t, she understands…

Announcements:  Some plans were discussed about UTurn, stay tuned to the Facebooks for that.

Prayer:  Wolfie and his mom.  Continued plans for support, see M4L

Amazon Has Compression Pants

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Who knew what to expect on the first brisk 37° morning. Pax complaints changed to “it’s too cold” and “where are my gloves?” Several pax this morning in compression pants, hoodies, and jackets.

Pax at EC getting some literal warm up work included Emeril, UTI, 187, Pablo, Axe, Dawgpound, Nemo, Cowboy, Slide Rule, and Skidmark.

Vests: 187

Welcome back Kotter: Pilgrim

Gloves: everyone

Warm Up: Dawgpound led the group on two laps around the stadium with intermittent stops for 25 and 37 merkins (thanks Slide Rule), good mornings, Frankensteins, Moroccan nightclubs, Hillbillies, Imperial Walkers, Fozio Arm Circles, stretching, and some crazy feet/knees together squats.

The Workout: Skidmark led Hindenburg BLIMPS around the lower parking lot. Use 4 corners and do an exercise at each corner. The same exercise is done for 1 complete circuit. Pax took turns leading the counts.

B – Burpees 4 sets of 10

L – Lunges 4 sets of 20

I – Imperial Walkers 4 sets of 30

M – 1 set of 40 merkins, 1 20 CC Freddy Mercury, 1 20 CC of Monkey Humpers, 1 40 set Merkins

P – Plank Jacks 1 set 25 CC

S – Squats 1 set of 60

Brony led 1 more set of 10 Burpees due to late arrival.

Mary: Much warmer at this time. Some nice relaxing right arm and leg stretching.

Announcements: Lifetime run 11/3. U-Turn will be moved on 11/3 to Ting so run the HSHM course. Possibly 6:30 start. Shirt order for HSHM is due 10/23. There is an ALS 5k in Durham the week before HSHM.

Prayer: All those affected by the hurricanes

Like a Virgin

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Burford finally Q’s after 18 months of F3!!!

Warm Up:

Ran Around the Park twice doing various exercises and Stretches

The Workout:

Headed to the railing to do the following
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 15 Irkins, 15 Derkins and 15 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch
Group A did 10 Irkins, 10 Derkins and 10 Dips;  Group B did Plank, Right arm up, Left arm up;  Switch

Went to the tennis courts to do 11’s with Carolina Wine Makers and Deep Squats

Heading to the parking lot where Bear Crawl Races took place.  The winner did 10 Monkey Humpers and the Loser did 10 Star Jumps

Mary:

Yoga Stretches

Announcements:

Go Fund Me for Wolfie
6 Weeks Until Holly Springs Half

Prayer:

Crablegs

There’s no John like home…

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Warm Up: Fozio arm circles (Dog Pound’s unexpected choice) 10 forward / 10 back, high knees, Good Mornings (Dog Pound’s expected choice), Side Straddle Hops

The Workout: SURPRISE!!!  We ran!!!  Unsurprisingly we continued our study of the 5ish miles of hills provided by Crossway.  Shredder enlightened us that we would be running fairly close to his house.  I asked if he had a full coffee pot he might like to share.  He chuckled and reminded us all that he had a John we could utilize if necessary.  Good looking out Shredder, there are really only the Johns that nature intended on Crossway – I’m sure Salsa may have utilized those facilities.  Its just the same since Lipstick opted to stay close to his home and with his own John this morning (Q!).  Just like the aptly named Skidmark who also decided to stay close to his personal John during our Crossway session in the gloom (Skid had texted the day before to vote for a little Crossway action – I’d call that an HC).  Tsk Tsk Fartsackers 😛

All in good fun gentleman – see you out there next week!

Mary: Sorry Mary…  We’re pooped

Announcements:

Shredder has APE Defense course on the 14th, it’s on the Facebooks and donations go to a good cause – https://m.signupgenius.com/#!/showSignUp/20f0d4ea5ae2da4fc1-apedefense

CBC Beer Mile is happening, post on the Facebooks from Wrangler asking for who is participating.  Should be a good group of F3-ers there, come join us!

Prayer:

Casen Whitebread – Keep this HSHS student and cross country runner in your prayers as she battles cancer.  Shredder’s event will benefit her cause.

Dog Pound’s mother-in-law has been diagnosed with an aggressive form of cancer.  His wife is trying to get up to PA to support her.  Keep them in your thoughts.

Who’s Carey?

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In case you didn’t know Boy George’s real name is Carey which some pax did not know. He is also apparently quite popular with the running ladies. “Heeeyyyy Carey”

  • Must be the hair.

Preview run this morning of the 1/2. Various distances. Good work men.

Some ran all 13 others just modified. We were greeted along the course with water, gels, Gatorade and at the finish some chocolate milk. Good time for all.

 

Warm Up:
The Workout:
Mary:
Announcements:
Prayer: