Tag Archive for: UTI

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:

Cletus BB

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15 Got Stronger

Warm Up: SSH x 15IC, Imperial and Hillbillies x 10IC, Moracin Night Club x 10IC and Downward Dog calf stretch with 10 Merkins
The Workout: Started with the Merkin Shuffle x 5, followed by Broke Back Derkins around the East Parking lot.  Jog to back softball parking lot where we did Ab/core work where partner ran while other partner did strength building 3 of Plank, LBC and Squat.  Jog to walk way and did Guantanamo’s will concession booth and bear crawls to end.  We ended in mid softball lot doing Star jumps and Monkey Humpers 3 @ 15
Mary: Plank-o-rama
Announcements: Oct 20th CSAUP – Carpex, Sat – No U-Turn, instead go to Ting 6:30 for HSHM preview
Prayer: Noah’s Arch, DoubleD,  Clay, Crab Legs, Unspoken

Hills make me horny….

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EC Credit to Skidmark and Crosby

Warm Up: Circle Up SSH x25, left over right and right over left calf stretch, FAC x9, reverse x10, other various leg stretches
The Workout: 11 PAX headed out for 5+ miles of hills work. Route was up Main St. to Crossway, out and back on Crossway and back down Main St. to Ting

This may have been the first week with no pit-stops in route.

Announcements: U Turn will be from Ting at 630? Check back on web for final decision.  Will be running the HSHM route with the lifetime crew setting up aid stations.
Prayer:  Dark Visor and all of the ATL PAX, Clay, Crablegs, Lipstick Sister in law Mom passed on Monday

More LBCs than Squats?

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Warm Up:

Normal lap around parking lot and onto Sunset Lake Rd.  We did karaoke up to the light while UTI took the crown on the new Cobra Sunrise Strava segment.

Circled up by the flag and did the following:

Moroccan Nightclubs IC x15

Imperial Walkers IC x15

Hillbillies IC x15

Frankenstein Kicks IC x15

 

The Workout:

Mosey over to the Urgent Care parking lot across Holly Springs Rd

Partnered up for Burp Back Mountain

 

Mosey over to the Dollar Tree drive thru

Partnered up for Chicken Peckers and People’s Chair

Done IC 30, 20, 10 – switching each time

 

Mosey over to parking lot by the Dry Cleaners

Partnered up for Dora (modified 1,2,3)

Partner 1 did lunges to the 2nd tree and back

Partner 2 did 50 merkins, 100 squats, and 150 LBCs

YHC didn’t realize that usually Pax do more squats than LBCs.

 

Mary:

Circled up and did the following:

Boat Canoe IC x10

Russian Hammer IC x10

Homer to Marge IC x15

Announcements:

South Wake Beer Mile 10/13 @ CBC

New shirt design coming for HSHM?

Carpex CSAUP date?
Prayer:

Crablegs