F3 Gastonia

Fitness, Fellowship, Faith

Date: August 26, 2018

Snowflake Central

Yes I realize this backblast is a few days late but you will have to excuse me because I have been busy GETTING AFTER IT!  So there we were… it was Friday morning at 0530.  Eighteen PAX arrived with no FNG’s and after a brief disclaimer, introduction, and #pledgeofallegiance, YHC called for a Slaughter Starter.  I don’t typically enjoy the Slaughter Starter but my goal was to get the PAX to 100 burpees before the workout was over.  20 Down…80 to go.

Warm up:

LBC’s

5 Burpees OYO

20 Big Boi situps

It was about this time that Round Up appeared…missed his alarm or overslept but showed nonetheless…Good job!

5 burpees OYO

20 SQUATS IC

5 burpees OYO

Domino Merkins 5 each

YHC shared a quick word about personal standards, accountability, and giving your best at home #whetstone

Since this workout was less than 24 hours from our 50 mile relay, YHC promised very little running.  We walked to the parking lot adjacent to the Pavilion at the same time a trash truck pulled in to empty the dumpsters.  Modify to the other side of the parking lot. #commonsense

Partner up to ensure accountability

Two light poles approximately 25 feet apart in the parking lot.  Partners stay together.  10 burpees on one end and then walk or run, (your choice) to the other light post for 10 LBC’s.  Rinse and repeat with descending # of burpees.  Really good effort here as the partners stayed together and pushed through.  Catamount pushed the Rock on this one.  55 more burpees (10 to go)  Shout out to Sister Act who is stronger and faster than ever and helped push me during this exercise.

YHC called for the PAX to get to the top of the parking deck.  Most chose to mosey and a few ran to the top.  This is my favorite spot because (a) we own the high ground (b) the pavement is smoother than the lower levels, and (c) there is usually a cool breeze (usually with enough elevation to not smell the wafting putrid air the dumpsters emit every Friday morning

Time for Mary…

20 CDD’s

20 LBC’s

Train…5 more burpees

20 Squats

50 LBC’s

20 merkins

5 Very slow and deliberate 8 count body builders

Rudolph called for Wolverine Burpees.  Since YHC will not be influenced by unruly PAX, a cold stare followed.  However, somehow that turned into a Wolverine Burpee speed contest with Whoopee and Rudolph doing Synchronized Wolverine’s at a frantic pace while the rest of the PAX just stood and watched.  This was probably my favorite part of the workout.

We did 5 more burpees to finish 100 (except Whoopee and Rudolph who now had 110.)

We did a little Yoga stretching and hand release merkins before returning to the Pavilion where we did a few sets of Mary.  Dr. Feelgood called French Fries just as the clock went to 0615 and that was it.

Moleskin:  I tend to volunteer to Q when someone asks without looking at the schedule or planning ahead.  I realized sometime during the week that the day before the 50 mile relay may not be the best time to Q or even post but looking back on it I can say it was the right call.  Every time you get an opportunity to Q you should take it.  I was pleased that my pre-tweet about snowflakes prompted some additional PAX to show (I know it worked on Sister Act!)  I am enjoying the new PAX that I get to meet seemingly each week.  This week Hacksaw shared with me a little F3 testimony at 0345 before the relay.  He and the “Medicine Woman’s jacked up leg” are two recent great additions to the PAX.  *(Somebody get Hacksaw a copy of Freed to Lead)

After running the PUB Thursday, this Friday morning beatdown, the 50 mile relay, the outstanding 2nd F event at Sargento’s (T-Claps to Sargento and his M), and the Coconut Horse this morning, I am again reminded of what a blessing F3 is to all of us.

We have lots of prayer requests each week but please keep Stroganoff’s and his family in your prayers.

Doing the hard things prepares you when the suffering hits.  No one is immune.  Keep pushing the rock!

Always a pleasure,

Roscoe

What am I forgetting…?

Oh, yeah, the backblast…well over the Folsom 60 minute rule for posting and even some of the unwritten 24 to 48 hour “rule” to submit a backblast. Now it’s time to once again take the bull by the horns. It’s possible the Q has become delirious. Seriously, he’s running 100 miles per week, maybe logging more miles than sleep. So I suppose we’ll give the mighty Gastone a pass this time.

It all began over a week ago, early on a Sunday morning in the gloom. Gastone headed out from the parking lot at the Harris Teeter, affectionately known among F3 lore as The Coconut Horse. Maybe his mission was to run to CrossRoads and check with the other running AO. He ran and ran for miles with the soaked shirt to prove it. Others did some extra credit too, Stroganoff and Short Sale passed in the darkened morning. A few others would soon arrive into the parking lot at the standard start time of 0630. Short Sale was hustling into the lot to meet the pack that just started off on their journey. Roscoe had already ripped his shirt off and declared him to be late. Monk was now alongside and the quintet was set.

The standard loop was completed without any highlights or bloopers to speak of. The pledge was recited, announcements shared, and prayers lifted. Stroganoff had soccer dad duty and hustled home for his 2.0. The remaining four enjoyed Starbucks and conversation. What a great Q – I mean maybe one of the best ever. So glad it could finally be documented.

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