WebEx – Page 2 – F3 South Wake

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.

21 at U-turn! Be SAFE!

January 11, 2020/in U Turn /QIC: Dauber
PAX: Bulls Eye, Dauber, Dawgpound, Dumbo, Emeril, Fanny Pack, Farva, Finkle, Full House, LED, Martini, MayTag, Mr. Terrific, Norm, Oyster, Pablo, Rut, Shredder, Sprinkler, WebEx, Yosemite

FNGs: My car was on auto pilot and almost turned into Target enroute to Starbucks. Second time this week I went to an old AO site. Luckily, I remembered we were meeting at Panera Bread. Got out of my car and planted a shovel flag. No FNGs, but lots of new faces at U-turn. Expected a handful of PAX to show up. Blown away by the number who PAX who came out to run in this incredible, January weather! (Temps in the 60’s – balmy). Mumble chatter from Dumbo blaming it in global warming.

Warm Up: I wanted to change the flow of things up a bit knowing that PAX were running at different distances (3-7 miles) and different paces. I grabbed my phone and started recording for name-o-rama after we sounded off. Made some announcements and prayer requests (see below) and got into the warm-up. 20 SSH, 10 open doors (L/R), 10 Don Quixotes and some static stretching L/R with the legs.

The Workout: Before starting out, I brought up partnering/running with a PAX that had a head lamp or a light vest. I emphasized safety highlighting the route and the rules of the road for the first-timers. I identified the Clydesdales running 3 miles (I knew I was going to run with them) and asked the Gazelles running 5-7 miles to ensure they had the six. Appreciate LED, Mr. Terriffic (nice toe shoes) and other PAX bringing in the six on the longer run. Shout out to Dawgpound who alerted me two PAX who took off running before circling up. I learned later that Pablo was CPR-trained and volunteered to run with Emeril who had a commitment later in the morning down range and needed to skid daddle immediately post workout. Thanks Pablo for your help keeping Emeril safe.
PAX: May I suggest checking in with the Q prior to taking off running in the future.

During the Gallop with the Clydesdales, we had a lot of mumble chatter about movies, actors, and running techniques up hills (thanks Shredder). Some of the PAX were running only three miles knowing they would be doubling down and attending GP later that morning.

Mary: None

Announcements: Accomplished prior to running; Bowl game at M4L – Go Tigers!, Movie night “1917” – 8 PAX going, five bucks this Tues in HS. Invest in a head lamp or light vest – could save your life.

T-Claps (Recognition): Martini – EC and 5/6 mile long run. (AND GP afterwards). Killed it today

Prayer: Thank you Shredder for taking us in (out) leading us in prayer.

F2 at Panera Bread with all PAX accounted for. An honor to lead, thank you Sham Wow for the opportunity. – Dauber

How could I forget?!!

January 10, 2020/in U Turn /QIC: ShamWow
PAX: Abe, Buford, Colt45, Cupid, Dawgpound, Dumbo, Farva, Full House, Katniss, Lipstick, Martini, Maybelline, MayTag, Nemo, Oboe, Pablo, ShamWow!, Shredder, Skidmark, Warbucks, WebEx

FNGs: 1 But Shredder asked we save his naming until Groupounder – Colt45
Warm Up: Standard ShamWow! U-Turn: SSH, Frankenstein, Imperial, Hillbilly, Daisy Picker
The Workout: The U!
Mary: Nope
Announcements:
T-Claps (Recognition): Nemo, Maybelline, Skidmark – 4 Mile EC in the rain and cold!
Prayer: YHC took us out

Hey ShamWow, this is a BackBlast

July 31, 2019/in U Turn /QIC: Slide Rule
PAX: 3rd Cousin, Alpine, Cowboy, Dahmer, Dawgpound, Dumbo, Forceps, H1N1, Katniss, Lipstick, Maybelline, Messi, Oh Yeah, Oyster, Pablo, Pikachu, Popinski, ShamWow!, WebEx

FNGs: I hope None
Warm Up: I assume y’all ran
The Workout:

Shamwow took off Backblast duty. But since we need them for Meg’s Smile donations, I’m doing it. On July 13, 16 HIM got together and ran at UTurn. Who were they, the world may never know (except the 12 Oaks guys, who I accosted personally).

Shield Lock Challenge

July 27, 2019/in U Turn /QIC: Warbucks
PAX: 16-bit, 187, Aquaman, Bundey, Cowboy, Dauber, Dumbo, Emeril, Fonzie, Gump, LED, Lipsync, Martini, Nemo, Norm, Pablo, Pikachu, Skidmark, UTI, Warbucks, WebEx

23 Pax showed up for some nice running weather at U-Turn. Most set out on a 3 mile route, 1 for a backward U-Turn, 5 went for 5 with Dauber on bike support.

YHC picked up the Q today to share a message with the PAX. 3 years ago our 5 week old son passed away. My M and I had just moved to NC only a few weeks before our lives were turned upside down. Outside of the obvious pain and grief, O had no friends, nobody to help me other than my M. It wasn’t until last year when I started F3 that I realized what I was missing. I realized that this was a group of men that would show up when called upon.

My message this morning to Pax was to challenge them to take this a step further and build a Shield Lock (https://f3nation.com/2019/03/26/shield-lock-q1-7/). This is a group of 3 or 4 guys that you meet with regularly and hold you accountable and are there before you need them. This was the thing I needed but didn’t have when tragedy showed up. So even if things are great now, something will come up, so form your Shield Lock and be ready.

-Warbucks

EC: Cupid, Pikachu, Warbucks

FNGs: Bundey with an E

Warm Up:
High knees, butt kickers, skipping, SSH, Windmill, Imperial Walkers

The Workout: Miles, 3-11+
Mary: Couldn’t find her at Starbucks

Announcements:
Shirt order, see Skidmark

Prayer:
Crablegs, Noah’s Ark, Warbucks family

WebEx took us out.

“Hey, What running club are you guys with?”….something something something…

July 20, 2019/in U Turn /QIC: ShamWow
PAX: 187, Alpine, Aquaman, Brexit, Bulls Eye, Cowboy, Cupid, Dahmer, Dawgpound, Full House, Hasselhoff, Hotspot, LED, Lipstick, Martini, Maybelline, Nemo, Pikachu, Popinski, ShamWow!, Sparty, UTI, Warbucks, WebEx

FNGs: Not this time
Warm Up: 20 SSH, 15 Frankenstein, Next exercise….10 The Windmill (YHC brainfart holding hands over his head on remembering Imperial Walkers), 187 – “I’m laughing because the Q forgot Imperial Walkers”, 10 IMPERIAL WALKERS. Let’s get to it.
The Workout: EC: Well there was a bunch…. Old U-Turn 5: Warbucks, U.T.I, Cupid, Pikachu, Browns to the Superbowl – 3?: Lipstick . 2.5: Aquaman, 2: ShamWow!, Webex, Dahmer, Sparty. I’m pretty sure there were others out there….Let me know who and I’ll update. Thanks all those picking up the 6 today. I think there was about 10+ PAX who turned near the movie theater and then over and over again – some logging more than 7 miles on the turns…That’s awesome.

Mary: She was left waiting
Announcements: BRR Training runs – Skidmark posted routes and sign-ups in Slack. Crablegs – follow HIM on social media.
T-Claps (Recognition): All those EC’rs out there today. Starbucks lady made a comment: “you guys are all over town today”
Prayer: YHC took us out.

Particle Board’s VQ

July 16, 2019/in Purple Cobra /QIC: Pablo
PAX: 187, Banana Seat, Bobby Dall, Dahmer, Dumbo, Foghorn, Full House, Lucky Charms, Maybelline, Pablo, Particle Board, Pikachu, Rainmaker, Redenbacher, Skidmark, Tetanus, UTI, Wallaby, Warbucks, WebEx

20 PAX (12 for EC) posted at Purple Cobra to experience a VQ from Particle Board.

EC: Banana Seat, Redenbacher, 187, Pikachu, WebEx, Warbucks, UTI, Skidmark, Dahmer, Pablo, Full House, Lucky Charms

FNGs: None
Warm Up: Started with standard warm-up lap, warm up exercises in cadence: SSH x 30, Good Mornings x 10, Imperial Walkers x15, Hillbillies x 15, Sir Fazio arm circles 10F & 10B, 10 burpees OYO
The Workout: PAX moseyed to the Wells Fargo parking lot and found an accountability partner. PAX were instructed to complete a Dora 1-2-3 (100 Merkins, 200 Freddie Mercury in cadence, and 300 prisoner squats) splitting the exercises between partners. Partner 1 started the exercises while partner 2 ran out of the lower entrance to the lot and ran up the sidewalk along Holly Springs Rd to the intersection of Sunset Lake Rd and completed 5 star jumps (adding 2 star jumps for each return visit to the intersection) and then back to the lot to rotate with partner 2. Once all reps were completed, Q had partners complete a “reverse partner’s chair”? (pax faced their partner and performed a wall-less peoples chair, but held partners hand for balance). Pax then moseyed to the other side of the lot behind the building to perform a few BTW exercises. Exercise 1: Partner 1 was in BTW while Partner 2 did diamond merkins x20, then switch and repeat. Exercise2: Partner 1 was in BTW while partner 2 did mickey mouse merkins x 10, then switch and repeat. Pax then moseyed back to the circle for Mary.
Mary: Homer-to-Marge IC x 2o, pickle pounder IC x 20, side plank crunches (5 IC on each side), 5 burpees OYO.
Announcements: Check slack and FB, Meg Smile charity auction, Amazon Prime Deal on Garmin Watch for those PAX looking
Prayer: Crab legs, Double D’s family, Dumbo’s Aunt

Bullseye’s B-Day Party!

July 12, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Bulls Eye, Cowboy, Dahmer, Katniss, Martini, Oh Yeah, Oyster, Pikachu, Pistorius, Popinski, Tony the Teacher, Warbucks, WebEx

QIC: Bullseye

FNGs: Tony the Teacher, Pistorius
Warm Up:
The Workout: EC: Dahmer, Warbucks, Aquaman, Pikachu; Distances between 3-14 miles were had. The 6 was picked up!
Mary:
Announcements: Happy Birthday Bullseye!
T-Claps (Recognition):
Prayer: Aquaman took PAX out.

Merlot? FNG? That sounds good, I’ll have that…

June 8, 2019/in U Turn /QIC: ShamWow
PAX: Aquaman, Cowboy, Dawgpound, Dumbo, Katniss, Pablo, Popinski, ShamWow!, Snausage, Warbucks, WebEx

FNGs: Popinski (Chad, EH’d by YHC)
Warm Up: Buttkickers, High Knees, Wide Knees, SSH x20, Frankenstein x10, Hillbilly x15
The Workout: The U-Turn, Pax of 2 (Aquaman/Snausage) went for 3 with a modify by Aquaman to “drop the kids off” at the Starbucks “Pool” – change shoes and run the reverse. Remainder hitting the 5+ picking the 6 up along the way. Popinksi was found on the curb by the finishers bent over splashing merlot…Winner!
Mary: Nope
Announcements: 2.0 this AM, Obstacle race at Sugg, NEW AO (Site Q’s Doc/Aquaman) Wednesday at Womble – slack for details.
T-Claps (Recognition): Warbucks for the extra effort on picking up the 6 and a +1 EC. Also, Warbucks for trying to EH a lonely foreign runner along the way.
Prayer: For the Army Cadet killed in the accident at West Point yesterday and all those injured in the incident. Unspoken. YHC took us out.

Better late than never, I say…

May 20, 2019/in U Turn /QIC: ShamWow
PAX: Bernie, Cupid, Dahmer, Fonzie, H1N1, Katniss, LED, Lizzard Lick, Maybelline, Messi, Oyster, Pikachu, ShamWow!, WebEx

FNGs: Lizzard Lick (Steve who works at a car auction, EH’d by Dahmer – Two Z’s…)
Warm Up: Traditional Butt Kickers, High Knees, Wide Knees, SSH x15, Daisy Picker x10, The windmill x10, Stretching.
The Workout: U-Turn favorites! 3 went out of the 3 mile route – Fonzie was head locked into pushing past picking up the 6 as Katniss roared by and inspired him to get 5 in that morning. Nice job Katniss! Editors Note: Fonzie broke off ahead of the industrial park and headed back to Starbucks. A lot of great effort out there Men!
Mary: N/A
Announcements: Holly Springs Food Pantry.
T-Claps (Recognition): Dahmer, Lizzard Lick, Pikachu for going the 5 and a sprint to Ground Pounder for the double down!!
Prayer: YHC took us out.

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