Valdez – F3 South Wake

Fogging morning miles

March 19, 2020/in AO Post, Running 4 the John /QIC: Coal Ash
PAX: Coal Ash, Cupid, Dawgpound, Dumbo, Lipstick, Nemo, Pablo, Pikachu, Skidmark, Valdez

Had 10 show up at various times to get miles in at R4TJ. Skidmark, Pickachu, Cupid, and Lipstick got started at 5 (10 miles). Coal Ash, Nemo, and Valdez got started at 5:30 am (6 miles) although Valdese had to cut it short. And Dumbo, Dawgpound, and Pablo got started at 6 am (5 miles).

FNGs: None

Warm Up: SSHs, Frankensteins, Butt Kickers

The Workout: Had 3 seperate groups going different routes and mileages. I set the course for those starting at the normal time (Nemo, Valdez, myself). Route: Ting > Milpass > Amacord > Bikram > Jones Park > Holly Springs Rd > Bass Lake Rd > Earp > Raleigh > Library Hill > W. Elm > Avent Ferry > Earp > Main Street > Ting (5.8 miles).

Mary: None

Announcements: Only Nemo and I for our version of COT. See Slack and FAcebook. Keep up to date with Covid-19 directives.

T-Claps (Recognition): All runners braving the fog.

Prayer: Society.

Good Times at Johnsville

February 12, 2020/in Running 4 the John /QIC: Lipstick
PAX: 187, Banana Seat, Dawgpound, Dumbo, Emeril, Full House, Lipstick, Nemo, Pablo, Pikachu, Redenbacher, Skidmark, UTI, Valdez

EC: UTI, Skidmark, YHC had an abbreviated EC that included the John
Warm Up: Jogging, Karaoke, Frankenstein, shuffles
The Workout: Reverse Indian Run down Paradise City EC route to the Bridgewater Pool. Pax paired up based on speed for partner loops. Partners went in opposite direction and met back at full loop (0.4 Miles) for Patty Cake Merkins x10 in Cadence. Repeated this 5 times with increasing intensity levels – 1K Pace 50%, 60%, 70%, 80%, 90%. Pax headed back to Ting with cool down mile
Mary: Went through some stretching as we talked Announcements.

Quick Note from the Q: I often find I have pain during or after running that typically go away. A big part of this has to do with no warmup and cooldown. I purposely (and selfishly) tried to integrate more warmup and a cool down during our time. I always tell myself I don’t have the time to spend on it and just need to get going for the miles. I tried something different today by integrating the cool down into our announcement time. It was a great opportunity for Skid to share his thoughts/connection on the Run for Dedee 5K, while we all appropriately stretched our muscle groups. All this to say, Find time for the pre/post run work. It will lead to better things, speed, injury prevention, etc…

Announcements: ATT Run 2/22; Standing 2F Thursday’s at Lowes Foods @ 530; Run for Dedee 5K begining of April at Sugg Farm See Skidmark for details
T-Claps (Recognition): All Pax for sticking with me this morning. I wasn’t sure how the turnout would be and I was excited to see 14 heads as I came back from the John!
Prayer: Sick Families (UTI’s), All those going through Addiction, Pikachu’s Wife who is dealing with Back Pain

Picking up the Six

January 29, 2020/in AO Post, Running 4 the John /QIC: Redenbacher
PAX: 187, Abe, Aquaman, Banana Seat, Coal Ash, Fanny Pack, Full House, Katniss, Lipstick, Mr. Terrific, Redenbacher, ShamWow!, Shredder, Skidmark, UTI, Valdez

EC: Shredder and Mr. Terrific

FNGs: Not today

Warm Up: 10 x SSH IC, 10 x Frankensteins IC, 10 x Daisy Pickers IC

The Workout:

3 Mile route: Out and back from Ting to Earp Street.

5 Mile route – The Scooter:

Mary: Ran out of time

Announcements: Check Slack and Facebook. There are a lot of great 3rd F opportunities this weekend and in the near future. Shredder will be rolling out a survey in the next week or so to determine area of needs for PAX (marriage health, financial, fitness, etc) and look to set up meeting times to work on these areas. F3 is more than a workout and we are all here for each other. The message today was to try to work on these areas before it is too late.

T-Claps (Recognition): Everyone for picking up the 6 the entire route. Good work men.

Prayer: Sprinkler and his family, unspoken, injured PAX.

YHC took us out. Thank you for the opportunity to lead.

Thunder’s Blood Sugar

January 22, 2020/in AO Post, Thunder /QIC: Pikachu
PAX: Crosby, John Deere, Kubota, Pikachu, Squirtle, Valdez

FNGs: Welcome FNG Squirtle – another member of the Crosby family.
Warm Up:

Side straddle hop, Non offensive plant pickers, Sir Fazio arm circle, Good morning, Hill Billies, Imperial
The Workout:

Each round was 10 exercises done for # of reps = Kubota’s blood sugar/10

Round 1
Step Ups, Squats, People’s Chair, Toe Taps, Russian Dips, Balls to the Wall, Shoulder Taps, Box Cutter, Rolling Side to Side Plank, pull up.

Mosey to rock pile and get a rock

Round 2
Overhead Press, Tricep Press, Rutrows, American Hammers, LBCs, Heal Taps, WWII, Low Slow Flutter, Homer to Marge, curls.
Reept round 2
Mary:

Around the circle for 10 counts
Announcements:

Long run on ATT 22Feb20
Prayer:

Wallaby and Family, Kubota’s friend and family

38 at U-Turn – Record Number?

January 18, 2020/in U Turn /QIC: Yogurt
PAX: 16-bit, 187, Aquaman, Axe, Banana Seat, Beater, Buford, Bulls Eye, Dauber, Dawgpound, Deadbolt, Doc, Dovetail, Dumbo, Farva, Forceps, Full House, Katniss, Lipstick, Martini, Maybelline, Mookie, Mr. Terrific, Norm, Oboe, Oyster, Pikachu, Popinski, POTS, Redenbacher, Roger Roger, Skidmark, Sprinkler, UTI, Valdez, WebEx, Yogurt, Yosemite

Regular U-turners, Marathon Maniacs, Shield Lockers! Heck, I might have been nervous about Q’ing if I’d known that all you rascals were showing! But no, now closing in on 2 years of F3, I know y’all. Besides, I didn’t have time to think about it really, having stayed out past my bedtime with Baby Doll and our friends enjoying dinner and drinks. Then, in spite of waking early, an extra trip to the john meant leaving the house late. With all that, I rolled into the parking lot just before 6, only partially surprised to see 99 guys ready to go.

Warm up: I planted the flag, hit a few fists, then had to yell to get everyone’s attention. Everyone was pretty jacked up already. We didn’t have room to circle up so we moseyed around a few islands doing cariocas and some butt kickers along the way. Upon circling up, I realized we were taking up most of the parking lot!

SSH 25x, GMs 10x, Hammy and Glute stretch 10 count each side.

COT: 36 plus 2 after UTI notified me that Aquaman and Maybelline had started already.

Prayer requests: Wallaby, Troops overseas

Main Event: 5k route, 10k route. Shine a light, make good decisions, pick up the six.

8 PAX @ R4TJ

January 15, 2020/in Running 4 the John /QIC: Dauber
PAX: Abe, Cowboy, Dauber, Fanny Pack, Kosher, Shredder, Teen Wolf, Valdez

FNGs: None. Another, crazy 60 degree, balmy, foggy morning in January! Shorts and short sleeves!

Warm Up: Volunteered to Q at the last minute at this AO I had never attended. Came up with a route only to find out later I had the wrong starting point. This AO meets at Ting, not Womble. Thank you Pikachu. Took some playful heat/banter on social media. Was not falling for it. I screwed up and owned it. Adapt and overcome. Went back to the maps and planned out a route. Luckily for me, I had seven PAX who were very familiar with the area. I shared my plan of running a 5K with some hill repeats. After our pow pow, we began warming up when the clock struck 0530. 15 SSH, 10 Don Quixotes, 10 Daisy Pickers, 10 Frankensteins (OYO), static leg stretching (L/R). Light vests and head lamps were turned on and we began our run. Felt good not having to wear stinky gloves for my normal boot camp workout.

The Workout: PAX stayed together throughout the entire run. Maybe they were worried about the Q getting lost. Terrific mumble chatter along the way. So impressed with the support for the six throughout the 5k. The route I planned was changed and there is no way I could recreate it on the map. It would look like a John Madden explanation of a play by the time I got done with it. As mentioned on FB, Valdez had to depart and head home halfway through the workout – thanks for letting the Q know. Anchor Creek Way hill was repeated – again great support cheering on the six. Finished the 5k with a sprint up the ramp. Excellent job PAX!

Mary: Cool down as we headed back to the planted shovel flag. PAX completed gate openings, Frankensteins and karaoke.

Announcements: ATT long ass run; look on Slack/FB for some other social/volunteer opportunities. LED is looking for volunteers. Great movie last night – one continuous shot (incredible).

T-Claps (Recognition): PAX for coming out in the gloom this morning and supporting each other. We were definitely not fast, we gave 100% and got better.

Prayer: Crab legs, Noah’s Ark wife, Nemo’s distant family member that passed away, UNSPOKEN. Thank you Fanny Pack for taking us out. It’s hump week; take a look at your day. Look at your priorities. Evaluate how much time you are spending in things that really should matter.

I got to meet some new guys and have some good discussions with folks I normally do not see. Thank you for your help today. An honor to lead you men! -Dauber

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