Tag Archive for: Vasoline

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!

Lucky Thirteen

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FNGs: none

Warm Up: side straddle hops and good mornings while the stragglers assembled.

The Workout: standard route in reverse. Optional 4mi route as desired

Announcements: Q school tomorrow at Womble at 14:00

Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.

VC 4/27/22

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FNGs: None
Warm Up: OYO
The Workout:
Mary:
Announcements:
T-Claps (Recognition):
Prayer: Dauber led us out

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FNGs:None
Warm Up:We just go
The Workout:Some road, some trial, some grass, some green way

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