F3 Gastonia

Fitness, Fellowship, Faith

Day: February 24, 2016

Run For Cover

Weather report called for rain.  So pulling from one of Whoopee’s recent backblasts, YHC attempted to orchestrate a semi-dry WO by keeping the PAX mostly under cover.  Turns out, the deluge held off so we didn’t really need the cover so much.  Regardless… we pushed on as planned (well, mostly).

Warm Up

  • Side Straddle Hop x30 IC
  • Mountain Climbers x20 IC
  • Moroccan Night Clubs x40 IC
  • Peter Parkers x20 IC
  • Toy Soldiers x20 IC

Mosey to the flag for the Pledge of Allegiance

The Thang

  • Mosey to and 4x around Park Sterling Bank lot to cover…LBC x30, x20, x10
  • Mosey to and 4x around Bank of America lot… Peter Parkers x20, x15, x10
  • Mosey to and 4x around Fidelity Bank lot…Plank-O-Rama
  • Mosey to the parking lot formerly known as Harris Teeter under cover… Russia Twists x20, x15, x10
  • Mosey to cover…Dying Cockroach (What do you call Omaha when know one knows you Omaha’d?)

Baby Dora 1-2-3… 50 ‘Mericans, 100 LBC, 150 Squats (Another one of those silent Omaha’s)

Mosey back to Park sterling Bank and around lot to cover.

People’s Choice (as best I can recall)

  • Bandit – Dying Cockroach x15 IC
  • Monk – “ugh… you’ll need to come back to me”
  • Stroganoff – Flutter Kicks x1,000,000 IC or something like that (was probably 40)
  • Monk – YHC has no clue what we did here. But it didn’t suck as much as the Flutter Kicks.
  • Whoopee – Gorilla Humpers x20 IC
  • JK2 – Merkins x15 IC
  • Spiderman – 10 Burpees OYO (although Whoopee challenge’s this – might have been JK2)
  • Squeeker – Imperial Walkers x20 IC

COT, BOM & NamoramaOnTheRun

Announcements & Prayer Requests

  • Word of the week is “Blessed are the merciful, for they shall receive mercy.” Matthew 5:7.  In other words… if someone is struggling, carry their cross for them.  Reach out and help someone in need.
  • Keep Outhouse’s mom and their family in our prayers.  Also one of Monk’s students that had to leave school.
  • Sorry if I left anything out.

Bandit

The Yeti 2016, No One Died…

If there was one phrase that rang true for this epic CSAUP, it was this…”Don’t die!” There was a lot of excitement leading up to The Yeti and possibly a little training. There were whispers of “I’m a little nervous” and “17+ miles is a lot” and “I wonder what the pain stations will be like.” All that said, 60 #HIM from 5 Regions (Fort, Rock Hill, SOB/Indian Land, Gastonia and Area 51) wanted a taste of this beast of a track! Categories ranged from running the whole thing (Yeti), Running and Biking (Iceman), various relay options, as well as a couple of made-up categories.

Temperatures were perfect for this thing to happen. PAX started arriving at Pantheon at 0530 to kick this thing off. But before we get to The Thang, there is a cast of characters that needs to be recognized:

Your Qs: YHC (Yeti Warmup), Crash (Iceman Warmup), Package, Spitz and Cable Guy
Paxarazzi: Solid State, Bolt and Spud
Support: Hasselhoff, Cobra Kai & Professor (While they did the relay)

Thanks to all of the PAX that made this CSAUP a success. It’s your event and you made it happen! And now…

The Thang (0600 Yeti & 0700 Iceman):

BOM

Mosey around the carpool lane at Pantheon w/ dynamic stretches (Butt Kickers, High Knees, Karaoke both sides) and then circle up on the field:

COP
• SSH X25
• IW X25
• Low Slow Squats X25
• Windmills X 25
• Merkins X15
• Mountain Climbers X25
• Burpees X10 OYO

Mosey to the parking lot, mention “Don’t Die” one more time and then begin the Yeti route

Run: Pantheon to Ballroom (3.0 Miles)

Ballroom Painstation (Package)
1 Minute Each w/ 15 second Recovery
• Plank Jacks
• Shoulder Taps
• Merkins
• Parker Peter
• Wide Merkins
• Peter Parker
• SpiderMan Merkins
• Mountain Climbers
• Right Arm High
• Left Arm High
• Merkins
• 25 Burpees OYO (Crowd Pleaser)

Run: Ballroom to Coop (3.0 Miles)

Coop Painstation (Spitz)
100 Merkins
200 LBCs

Run or Bike: Coop to Run N Gun (6.5 Miles)

Run N Gun Painstation (Cable Guy)
10 Merkins
20 LBCs
30 SSH
Repeat 10 Times (Another Crowd Pleaser)

Run or Bike: Run N Gun to Pantheon (5.0 Miles)

Wait (or collapse into a pile) for the 6 and then mosey to Fort Mill BBQ for some Grub!

Total Mileage: Yeti – 17.5 Miles Run / Iceman – 6 Miles Run & 11.5 Miles Biked

Moleskin
The Yeti is just another great example of PAX coming together and supporting each other. This event would not have happened without a lot of energy from several people. I am humbled how it all came together. But let’s get to some facts and “special” moments as reported by the Pax.

• Fact: Several PAX reported that this was the furthest they’ve ever run at one time. Tclaps!
• Fact: Several PAX also reported that this was their first CSAUP
• Fact: This CSAUP counts as 1 workout towards your 250
• Fact: PAX ran over 650 miles and biked over 200 miles
• Fact: The Yeti Route does resemble our great state of South Carolina and was unintentional…but cool nonetheless
• #HIM Longshanks ran the entire Yeti supporting #HIM Dark Helmet (quoting Longshanks, “At one point Dark Helmet told me he was “excited” as he had been staring at my ass for the previous 12 miles”). According to DH, “No one told me I couldn’t do it (The Yeti), so I did it!” Awesome job brother!
• Geronimo’s Family met him at every AO. He thought it was so nice that some family came out in the gloom to support, then he realized it was his.
• Apparently Cake Boss picked up a cigarette rolling in to the Coop and told the PAX he picked a bad week to stop smoking
• Cobra Kai and Professor Handing out water on 160 while competing in the Yeti Relay
• One Word: Tatanka! This guy came all the way from Florida to spill Merlot (twice) with his closest friends. Several reports came in from separate sources that his form was suffering at the painstations. Alas, brothers CSPAN and Chaser were there to comfort!
• Run N Gun, Sir Topham Hat, Spandex!
• CSPAN stopping by his daughter’s bridal shower…awkward
• FNG Sloppy Joe
• Riddler not understanding Cable Guy’s Instructions and doing far too many Merkins, LBCs and SSH
• 2nd F at Fort Mill BBQ had over 75 PAX, Ms and 2.0s. Thanks to Sloppy Joe for opening early and supporting The Fort. Let’s do what we can to support him in the future.
• Maximus (with Walker) ran 2.5 more miles just to see if he could
• Tclaps to Gridlock on his mileage
• Tclaps to those who could not commit to the whole event but did what they could
• Tclaps to all the support PAX for water, gatorade, bananas, gels, gummies, and the list goes on

I apologize if I left anyone out or missed a “special moment.” All errors fall on my shoulders!

Here is a link to pictures from the event -> Yeti Pictures

So glad everyone enjoyed the beatdown and I’m glad that no one died. Don’t forget the Hog & Coyote later this year! Here are the times as reported:

F3 Name Type Time Notes
Sir Topham Hat Iceman 2:10:00
Defib Iceman 2:35:00
Dolph Iceman 2:35:00
Brownstreak Iceman 2:37:00
Whoopee Iceman 2:40:00
High Life Iceman 2:42:49
Atlas Iceman 2:45:00
One-Niner Iceman 2:45:00
World Wide Leader Iceman 2:47:00
Bounty hunter Iceman 2:47:00
Italian Job Iceman 2:47:00
Chaser Iceman 2:53:00
Ringer Iceman 2:53:00
ColdCuts Iceman 2:53:00
Royale Iceman 2:57:00
Cornhole Iceman 3:02:00
CSPAN Iceman 3:02:00
Tatanka Iceman 3:02:00
Atticus Iceman
Decibel Modified Run 6.50 Miles
White Lightning Modified Run 1:17:26 8.15 Miles
Free Bird Modified Run 1:21:30 8.15 Miles
Pusher Modified Run  8.15 Miles
Cake Boss Modified Run 1:28:17 8.15 Miles
Spiderman Modified Run 2:14:44 14.46 Miles
GridLock Modified Run 2:47:00 13.92 Miles
Photobomb Modified Run
Boeheim Yeti 3:23:00
Cerrano Yeti 3:24:00
Geronimo Yeti 3:24:00
Sasquatch Yeti 3:24:00
Tater Yeti 3:24:00
Gekko Yeti 3:25:00
Maximus Yeti 3:25:00
Corruption Yeti 3:27:00
Gears Yeti 3:36:00
Rooney Yeti 3:40:00
Senator Tressel Yeti 3:40:00
Zima Yeti 3:40:00
Fish Sticks Yeti 3:42:00
Minuteman Yeti 3:45:00
Ginsu Yeti 3:45:00
Copay Yeti 3:45:00
Axl Yeti 3:45:50
WhatDid Yeti 3:47:00
The Riddler Yeti 3:49:00
Javert Yeti 3:53:09
Seacrest Yeti 3:55:00
Dark Helmet Yeti 4:04:00
Longshanks Yeti 4:04:00
Belding Yeti
Catfish/Guage Yeti (Relay) 3:00:00
Burgundy/Walker Yeti (Relay) 3:04:00
Cobra Kai/Professor Yeti (Relay) 3:07:00
Smuggler/Bing Yeti (Relay) 3:27:00

Aye!
Zima

Hanging with Dora in the Corner

The gloom lived up to its name – the rain came down as the pax arrived.  Considered an Omaha of 45 mins of Mary in the car but saw E4 jump out and start stretching so I guess without further adieu it was time to start.

 

Warmup

SSH 20 IC

Low and Slow Squats 20 IC

Moroccan Night Club 20 IC

Merkins 10 IC

Pledge

The Thang:

Suicides using trees as markers with 5 Merkins at each tree

Mosey to Corner of High School to get reprieve from the rain where we partnered up to do a modified Dora consisting of one pax doing people’s chair while second pax ran 50 yards and performed 20 Merkins followed by 20 LBC and then 20 SSH.  Rinse and repeat x3.

Next YHC found a torture app on phone – namely a 1 minute timer.  The pax performed as many as possible in 1 minute – SSH, Squats, Merkins, Mt Climbers, Moroccan Night Club, CDD, Imperial Walkers, Hillbillies, JoBus and flutter kicks

Time – Namorama, COT, prayer requests for Outhouse and Outhouse’s mom

 

As always – it was an honor and a privilege to serve

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