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Tut

King TUT at TBD

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FNGs: None

Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock.  SSH/Good mornings/Stretch Hamstrings, SFAC,

The Workout:  All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises.  5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder. 

Set 1:   Curl/Tri/press (3 count on neg/pos)

Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)

Set 3: HTM/WW1/Weighted side plank

Set 4: squirrel squat/lunge hold single arm press

Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press

Mary: We thanked ourselves and someone who’s been frustrating us.

Announcements: WOD, and Beer Ruck

T-Claps (Recognition):

Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken 

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Water Park at R4TJ

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FNGs: none (don’t blame them)

Warm Up: SSH, high knees

The Workout: 6 runners and 3 ruckers. The runners had a nice and simple out and back on Crossway. 5 miles, give or take, and a few hills. The temperature was just right for the rain to not be too much of a bother. Everyone did a good job picking up the 6 (YHC).

Mary: Nah, we’re good.

Announcements: see Slack

T-Claps (Recognition): all of the PAX who got out in the driving rain this morning to get it done

Prayer: injured PAX, miss seeing them in the gloom, reach out!

Moleskin: F3’s third core principle is “Be held outdoors, rain or shine, heat or cold.” Obviously, safety takes priority. Don’t go play on a field when their’s lightning (we were skirting the edge of that today), don’t go for a hard long run if it’s 120° F. But part of getting up at 5:30 in the morning and knocking out a workout is doing the hard thing. Those hard things make us stronger, not just in a physical sense but also mentally. So if it’s raining, if it’s cold, if it’s dark, make the commitment to get out there (safely) and put in the work. You’ll be better for it and so will your brothers in the gloom.

 

UFO High Score Comeback

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22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

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Keep it Simple, Make it Hard

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PAX: , , ,

FNGs: Nope

Warm Up:SSH, good morning

The Workout:  No frills, all hills route – Crossway Classic Edition, out & back

Mary: Nope

Announcements:  Yogurt going to crush a 28 mile mountain bike race at Uwharrie this weekend. 

Prayer:  Boucher’s wife’s employment situation, Yogurt’s coworker going through cancer treatment. 

After COT:  Yogurt, Batboy and Woody partook in Yogurt’s special Ting Ramp Sprint Repeats!  Sprint up to a series of markers of progressing distance, walk back down.  Total of five sprints.  Feels good, man. 

Wide Right at Cletus

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FNGs: Yes! Welcome FNG Tom aka Wide Right! Buffalo Bills fan, Pikachu gets credit for the name. Crazy Ivan guys came over for the FNG naming convergence.

Warm Up:

SSH, Good Mornings, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Willie Mays Hays

The Workout:

THANG 1:

PAX moseyed to the old Crazy Ivan lot at the other end of the soccer fields. We did 11s with Wide Grip Merkins on one end, WW2 on the other end, PAX ran between ends of the lot, stopping about halfway down on the trip down.

THANG 2:

Mosey to amphitheater for 2 rounds of People’s Chair, Derkins, Dips, Heels to Heaven, and Chilcutt Plank Holds.

THANG 3:

Mosey to the rock pile, grab a medium to large rock. We completed curls for the girls, ruh rohs, wonderbras, chest press, skullcrushers, shoulder press, ground pounders, and bus drivers.

Mary:

Homer to Marge, Box Cutters, Low Slow Flutter, Pickle Pounder finisher

Announcements:

Free CPR class on Feb 7 hosted by town of Holly Springs at the Library, highly recommend. CPR can and has saved lives in F3!

T-Claps (Recognition):

Abe and Bleeder for picking up trash along their EC ruck today. Kudos to FNG Wide Right for coming out and putting in solid work on his first workout. Also kudos to Arby’s who posted at Ivan today and put in a 5 pack on his first week out in the gloom!

Prayer:

PAX running Uwharrie this weekend, Yogurt’s co-worker dealing with cancer. Sick and injured PAX.

Praise:

Turkey’s FIL Tommy rang the bell and is cancer free. Enron who was named at Cletus on a Friday in South Wake and is a North Raleigh guy now – his M was dealing with both breast and lung cancer and has been cleared!!! Also able to ring the bell!

Honored to lead, make it a great day, gents!

OIG3

When Opportunity Knocks, Answer

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FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.

We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.

At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.

Mary: Popcorn Mary and stretching / yoga to finish things off.

Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!

Grateful Miles 12-16-23 U-Turn

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Warmup: SSH x15, Willie Mays Hayes x10, stretching OYO while reviewing the route

Route: Original U-Turn route plus Elm for Christmas lights

Launched 6:02 am. Immediately found treasure in front of Target. Brand new black T-shirt: “Born to Game – Forced to Work.” Laid it across the bushes for pickup on the return. Over to Irving Parkway and a nice long downhill run on Thomas Mill Road, past CBC. Caught up with everyone along the way and picked up the six. Green Oaks, across bypass–lots of traffic, Elm, Avent Ferry. TomTom hammered up cemetery hill. Back to Target for T-shirt pickup. Circle up about 7 am.

Message: If you are standing here in this COT, you are among the “BLESSED”! Remember to count your blessings everyday.

Announcements: 3-Alarm – Sign up on the Q sheet. You don’t have to Q, there’s columns for “HCs.” Also, 3-Alarm Christmas Party on Tuesday, 12/19/23. Potluck

Prayers: Unspoken

T-Claps: Thanks to Pablo for hosting the F3 Christmas Party 2023. Fantastic digs and he made hosting look so easy. Great food by the PAX.

 

R4TJ 5 Year

R4TJ 5 Year Anniversary – “What we experienced this moanin’ was sum gud ole fashion fun”

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Nine men got stronger on the BEST HILL TRAINING ROUTE EVER. After 25 fast side stradle hops in cadence, we took off. Across Main Street, right on Milpass, left on Crossway, up to Creekvista. Batboy and Flop arrived first and started running the elbow. On this route originated by Wild Turkey, the “elbow” consists of running down Creekvista, running back up, then running to the bottom of Crossway, then running back up to Creekvista. Rinse and repeat as many times as possible before converging for the run back to the flag.  

I got hooked on the elbow last week with Sunshine’s Q. This is the kind of run that is exhausting and exhilarating all at the same time. Everyone ran strong and pushed each other–just like last week. But, no trips this week. Two last week. No “knee-matomas” either. 

Glad to honor the 5-year anniversary of F3SW’s original mid-week run. Thank goodness one of the Original Gangstas @U.T.I. joined us at COT. UCrain told us all about it. Started with his Blue Ridge Relay team looking for a mid-week run. Went to HS Run Club, found very unsatisfying. Got headlocked, I mean, realized they were Freed to Lead and started their own Area of Operations (AO). UTI and Lipstick were site Qs for the first year or so, then @Redenbacher took over for the next four. Red used to wear his DOT approved safety vest. So glad that he broke down this barrier, now I’m proud to wear one. Shout out to Red by wearing my vest in the snap. 

In the end, TomTom declared, “What we experienced this moanin’ was sum gud ole fashion fun” And so it was! It was an honor men.

Flag planted, warmups, run, COT, snap, backblast, done.

Bring back the HC! 

Zoo Image

A trip to the Zoo

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PAX: , ,

FNGs: Nada

Warm Up: Nope

The Workout: Q organized a route through town that resembled a giraffe and promised a zoo experience for all those who attended in the pre-blast. 

@yogurt, @bnb and Q were all operating on a just-in-time schedule for AGS. At 5:59:20, only @wild turkey was in Womble parking lot. By 5:59:45, there was a crew of 4 ready to hit the mean streets of Holly Springs. 

We departed womble for quick loop through Remington to complete the leg gap of our giraffe. At the first turn we encountered the first zoo animal, a native odocoileus virginianus doe mere feet from the street. 

We then traveled down stinson, across bass lake rd and onto hillspring where we completed the hind leg of the giraffe. As we turned to begin running up the back, we spied the second zoo attraction that Q had organized, a second odocoileus virginianus, attempting to hide in the brush. 

As we traveled the remainder of the route, discussing vacations, weddings, upcoming races and home improvement projects we spied assorted felis catus, sciurus carolinensis, and canis lupus familiaris. All added to the zoo experience that Q had promised. 

We arrived back at womble around 6:45 for some great mumblechatter and COT.

Prayer: @BNB has a friend in Atlanta going through some health challenges, trying to determine the long term impacts on his fitness. Prayers for doctors wisdom. 

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The Bowler Runs 4 The John

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FNGs: Nuh uh

Warm Up: EC was had by 187, Lipstick, UTI

The Workout: A past route of my own creation returns!

Mary: Profuse sweating in the parking lot, heavy breathing

Announcements: 

  • Bottle Share this weekend – see Cupid and Slack
  • Picnic next weekend – see Cupid and Slack
  • 3 Alarm Run – just show up (See Q sheet)
  • R4TJ in need of a site Q – Bring the flag, encourage leadership, draw up some running routes – Ask Lipstick, UTI, and Redenbacher for past Site Q overview.  

T-Claps (Recognition):

Flag provided today by Yogurt – thanks brother!

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Prayer:

  • Maybelline
    • MIL is having open heart surgery, M is traveling to be with her
    • Dad is recovering from recent procedure
  • Pikachu
    • MIL is traveling
    • Mom is having surgery
  • Down Range
    • New baby, new to the area, new job