Posts

Expect the unexpected

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I thought it was just going to be Full House and I posting this morning because he threw out the only HC on Slack.  Wild Turkey also commented he would try to make it.  With BRR only 2 weeks over, 4PAX showing to U-Turn the day prior, cooler weather this morning, and the fact that it was a Sunday, I didn’t expect more than a couple guys including myself.   Full House and I went out for some EC prior to the ME and when we came rolling in and I saw more than a few PAX it made my morning.

FNGs: none

Warm Up: quick mosey, 10x windmills, 10x daisy pickers, 10x Frankensteins, 25-30x OYO Merkins

The Workout: Exit Womble, L on Stinson, R on Grigsby, L on W Elm, crossover Main St. and stay on Elm, L on Ballentine, R on Saranac Ridge, L on Onondaga Ct., follow the sidewalk on Onondaga to a hidden connector that will put you behind a daycare center on Earnie Lane, head straight on Earnie Lane, R on Holly Springs Rd, L on Tullich Way, L on Stonehedge Ct, L on Oakhall Dr, crossover Main St and stay straight on Crossway Ln, R on Skymont, L on Rhamkatte, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, L on Stinson, and back to Womble for just under 6mi.

Mary: no time

Announcements: Holly Springs Half in November, Fanny Pack 7 Pack of Q’s this week to celebrate his 42nd bday, 2nd F opportunities for 3-Alarm (Yogurt sending out details soon)

T-Claps (Recognition): 8 strong coming out on a Sunday at 6am to get in some miles

Prayer: quick recovery of 3-Alarm, those battling COVID-19, sickness, mental health issues, addiction, quick recovery of Aquaman’s knee, prayers for all the unknown

And just like that it was over

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4 PAX for a quick run @ U-Turn….we all stayed together throughout the run, finished early, closed out COT, and all went our separate ways.  And just like that it was over.  I found my self standing in the parking lot all by myself wondering what just happened.

FNGs: none

Warm Up: 10x windmills, 10x frankensteins, 10x hillbillies, 25-30 merkins OYO

The Workout: U-Turn in reverse…I always thought this distance was around 5.75mi but I discovered today it’s around 5.3mi.

Mary: I should’ve made the time, but put more into COT so no regrets on that

Announcements: CSAUPS October 16th

T-Claps (Recognition): All 4 of us PAX staying close together the entire run

Prayer:  Speedy recovery of Aquaman’s knee, loss of one of my close friend’s father, loss of one of my co-worker’s father, the well-being of my M’s grandfather who’s overall health continues to unravel, prayers for all the unknown

New Faces, New Places (for me anyhow)

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FNGs: none (but TomTom JUST recently joined courtesy of M4Life and that was a new face for me)

Warm Up: quick mosey to adjacent parking lot, 10x windmills, 10x daisy pickers, 10x imperial walkers

The Workout: 6mi run, which included running through the creepy tunnel that runs under Hwy 55 (I’ve always wanted to run through this so that was a new place for me)

Mary: no time, workout ran over as it was

Announcements: Food Drive collection by Abe for Holly Springs Food Cupboard

T-Claps (Recognition): TomTom for showing up blind to the AO.  He only knew of the time and the meeting place and not much else but he ended up grinding out 6mi with the rest of the PAX

Prayer: safety of everyone running/participating in Run the Quay, safe trip for Maybelline and his daughter as they travel to OBX post-UTurn workout, my co-workers father who was struck by a vehicle last week and is now in a coma

Uturn 8/14

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EC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:

https://onthegomap.com/s/2dbcgteq

Mary:
Announcements:
T-Claps (Recognition):
Prayer:

This ain’t no Lipstick route

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FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

1776 – Celebration of Freedom

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There are lots of ways one might choose to celebrate the freedom that we so often take for granted. The F3 way is to have a brutal beatdown that serves as a reminder that freedom isn’t free – it was purchased and preserved by countless patriots who made the ultimate sacrifice.

“There is no greater love than to lay down one’s life for one’s friends.” – John 15:13 (NLT)

YHC is truly grateful for my F3 brothers who push me to become a better version of myself – physically, mentally, and spiritually. Thanks for the push to get through the 1,776 reps! Keep up the great work HIM and keep pushing each other!

FNGs: Scissor Hands

Warm Up:
Pledge Of Allegiance
SSH x20 IC
Good Mornings x10 IC
Daisy Pickers x10 IC
Frankensteins x10 IC

The Workout:
THE 1776
– Start with 1,776 yard run (1.01 miles)

Set 1 (100 reps of each – break down into 5 sets of 20/ 10 sets of 10, etc.)
Merkins
Side straddle hop – IC
Lunges – IC (100 each leg)
Set 2
Pull ups
Imperial walkers – IC
Squats
Set 3
Overhead claps – IC
Mountain climbers – IC
WW2’s
Set 4
Dips
Plank Jacks – IC
Step ups – IC (100 each leg)
Set 5
American night clubs
American get ups
American hammers
Ground pounders (mosey to the rock pile and choose wisely)
100 yard bear crawl
76 burpees
Badges of honor/pain
Patriot: partner up and each pax do half the reps
American eagle: complete all exercises flying solo

Mary:
We walked the field and picked up trash

Announcements:
Q Swap with Carpex the last week of July

T-Claps (Recognition):
Several PAX did EC before the 2-hour beatdown. Impressive!

Prayer:
Doc & YHC moving soon
Martini – Kidney stones
Overturned vehicle on Piney Grove Wilbon
Family of Owen Reed Schroeder who was killed in Holly Springs – park bench dedicated in his memory

Sharing Treasure @ AGS 6/13/21

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Yogurt had sent me a message on Strava asking where I was finding all the golf balls and replied back that if he showed up to AGS on Sunday that I would show him one of my secret spots on the route.  Well Yogurt definitely showed up on Sunday and he also happened to find a golf ball in that exact area along with Pikachu.  I told them the rule going forward is that if they find a golf ball in that spot that they need to post in on Strava.  Yogurt posted his find, but Pikachu did not.  : P

FNGs: none

Warm Up: quick parking lot mosey, 10x good mornings, 10x imperial walkers, 25-30 OYO merkins

The Workout: 6mi or 3.5mi running route

Mary: 25-30x OYO merkins

Announcements: N/A

T-Claps (Recognition): treasure finds by Yogurt & Pikachu

Prayer: a successful Grasshopper 5k the day prior

Holy Humidity Batman! 6/12/21

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This was about as humid of a morning I’ve experienced running so far this year.  I figured it would be bad because it rained all day Friday and as the sun came up it felt like a steam room.  The only relief was a little bit of sporadic drizzling rain that hit us on the rain.  I’m truly amazed at anyone who’s running in this type of weather without some type of hydration pack, or water bottle, or hydrating gel pack, or whatever else may be out there that I don’t know about.

FNGs: none

Warm Up: quick parking lot mosey, 10x Good Mornings, 10x Daisy Pickers, 30-35 Merkins OYO

The Workout: 6mi, 3.5mi, or ruck.  6mi route included a search for the albino deer, which eluded me this morning as usual

Mary: no time

Announcements: Warbucks collecting baby, preemie, and newborn items at AO’s to donate to the Newborn Critical Care Center at UNC Children’s Hospital to celebrate and honor his lost 5-week old son every year.

T-Claps (Recognition): Elton for coming all the way out to Holly Springs from Wake Forest to celebrate his 1yr anniversary.

Prayer: Axe father getting knee replacement surgery, Alpine travelling with family to Switzerland, safety for all those running the Grasshopper 5k

Everywhere I go I see the same Doe

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I never saw the albino deer in 2020 and now all of the sudden I’ve seen it twice in the month of May.  Most of all I love how it’s been accepted by the herd.   I need to get a selfie with it next time.

FNGs: none

Warm Up: 10x Imperial Walkers, 10x Daisy Pickers, 25x Merkins

The Workout: 1hr ruck for Forceps, 6mi run for 187, Lipstick, Vasoline up to Ting Park and back (picked up 2 tennis balls and a lacrosse ball along the way)

Mary: no time today

Announcements: Memorial Day Monday Murph, First Aid Kits Fundraiser for the HSPD (info on Slack under 3rd F)

T-Claps (Recognition): PAX showing up on a holiday weekend directly following a month long beat down during the May challenge

Prayer: injured PAX, Forceps 2nd round job interview for a possible relo to Atlanta

Reach out and touch someone (old AT&T slogan)

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During announcements I closed encouraging everyone to reach out to someone within F3 that may be dealing with an injury or just flat out hasn’t posted to an AO in a while.  I told Saturday’s U-Turn PAX during the month of April I was personally dealing with a toe sprain and I hadn’t posted nearly as much as I would’ve liked to.  Weekends are usually my only time to post at all during the week and I had missed U-Turn and AGS for 2 weeks straight.  It didn’t take long for me to feel disconnected and somewhat distant from my fellow F3 brothers  (both because I hadn’t seen anyone in a while and I had also lost some of my stamina/endurance).  I can only imagine how a long term injury or a long period of time off (for whatever reason) may lead to a PAX feeling embarrassed or shameful to come back and post.  Although we would never shame anyone and we always welcome any man to any workout at anytime I feel its important that we make an effort to reach out to a fellow F3 member that we know is injured, dealing with another issue, or just haven’t seen in a while.  Sometimes a little encouragement can go a long way.

FNGs: none today

Warm Up: quick mosey, 10x Windmills, 10x Daisy Pickers, 10x Imperial Walkers, 10x Frankensteins, 25x-30x Merkins

The Workout: standard U-Turn in reverse (6mi option or 3mi option).  By far an easier route than standard U-Turn due to less hills/elevation.

Mary: ran outta time

Announcements: congrats to Sprinkler’s son graduating high-school!  Upcoming Grasshopper 5K run, 5K walk, & 1mi fun run benefiting Sergeant Rick Leach Sat June 12 here in Holly Springs.  Bed build June 12th.  May challenge continues…

T-Claps (Recognition): Picking up the 6 as always

Prayer:  11yr old recently involved in dirtbike accident, injured PAX, well being of F3 Friar Tuck and family upcoming move to TX