Author: Defib (Page 1 of 15)

Shoutout to the 35+ pax who posted to the Community Foundation Run/Fundraiser Convergence.   F3 Gastonia also had an additional 18pax running Ville to Ville therefore 53 pax pushed some sort of rock Saturday morning.  Great job men – Great showing.  With the help of Dr Seuss and Wirenut we led a classic beatdown in front of several community leaders showing Gastonia what F3 is all about.

Standing just outside the ballfield and with no FNGs to start, a quick disclaimer was given by YHC then launched into the warmup with 10 each of SSH, Merkins, LBCs and Imperial Walkers.  Each pax then carried a coupon into the outfield to save for later. My warmup continued with reps of high knees, butt kicks, karaoke x2, and nur across the outfield.  I then turned things over to Seuss for what he called 7 of diamonds. Although we planned on using the baseball diamond unfortunately it was occupied by the sound system and finish line equipment (Didn’t they know we were going to be there??)  Seuss was able to modify a “diamond” into a trapezoid? or rhomboid?  Hell who knows he teaches second grade how is he supposed to know about these advanced shapes.   But needless to say it definitely wasn’t a diamond.  But at each corner we did reps.  First time around was 7 Burpees, second round was 14 Flutters, third was 21 Big Boys and fourth was 28 CDDs.  Yes CDDs although I’m not sure the form quite right so lots of “no reps”.  Despite this we picked up an FNG along the way.  I’m pretty sure Sargento leap into the stands and pulled this guy by the ear onto the field to come join us.   Welcome to Pyle our newest pax who is 21 and from Gastonia.  He wants to go into the marines – thus Pyle – as we already have a Gomer.  At this point Wirenut wrestled Seuss to the ground and handed him a full sized coupon which pinned Seuss to the ground for the rest of the workout.  Wirenut then went full on wirenuts and called rounds of OHP, Curls , Squats and Merkins on the block.  First round was 50 of each exercise then sprint to midfield to do one burpees.  Then return to do same exercises but 40 of each.  Spring to midfield and do 2 burpees and so on with 30 reps and 3 burpees, 20 reps and 4 burpees and 10 reps and 5 burpees.  Our senior pax and crazy ass/formless leader Tesla led the way.  Not sure what exercises he was doing but I can assure you they did not look anything like called exercises.  I mean how do you do a merkin without bending your elbows?  Time was up as we moseyed back out of stadium to parking lot for COT.

Announcements:

The belt made its triumphant return after being snatched from Wichita’s hands.  The belt was awarded to Dr Seuss who amassed 103 points during the Pushing Rocks challenge, including 70 individual posts in Feb and March – that right 70 posts in 60 days.  Way to go Seuss!!

Team 6 won the team based challenge with 306 points – Congratulations to Wirenut (88points), Slaw (97), Def Leppard (54) and Sarlacc (62).  Team 6 has won the rights to the next convergence – more to follow

2nd F lunch Wednesday at Simonetti’s

The Goonie – May 4th – Bring a ruck and water/snack if needed. 3AM at the Schiele – we will be back by 6:30 so you can then post to your favorite AO bootcamp afterwards.

May 18th – Extinction Run  – 9am at Primal start with 13 minute mile and drop by 20 seconds each consecutive mile.  $20 donation to go towards Muscular Dystrophy research

Thanks to all who made this a success – Special thanks to Purple Haze who then led the community foundation run with two track commanders for speed for need.  Shoutout to Hei Hei and Pony Boy who manned the chairs.  Finally thanks to Hunchback who was able to work behind the scenes to get us the venue.  It’s high visibility events like these with real impact to the community that make all the difference and what makes me proud to be part of this organization.

Until next time – Defib out

4 pax posted on a beautiful morning for a jaunt through willow creek.

New Announcements

Second F lunch on 4/17 at Simonetti’s

5 HIM posted for a classic Saturday morning gashouse beatdown.  The propaganda on Slack leading up to today had reached epic proportions with each AO boasting about their respective Saturday morning AOs.  For gashouse to be understated is the MO.  With YHC as the Q and the weather perfect you don’t need propaganda to entice HIM – you know you’re going to get better after this one. We attracted at least one NC State fan and another seemed to have partied a little too much to be there on time.

Warm-up: SSH, Gravel pickers and Hillbillies

Thang: Mosey to  Parkwood parking lot for suicides – with escalating burpees on the end x5

Then mosey to Sherwood Elementary track to train for the PT test.  Beginning in a month we will roll out several PT tests.  This one is the classic and today’s workout was not for time but rather to push pax to stay on target.  Start with 1 lap then do 100 each of Merkins, Squats, LBCs and SSH. Run a lap then do 75 of each, run a lap do 50 of each run a lap and do 25 of each then mosey back to flag for COT.  As we circled up who should appear but a Listeria contaminated Sargento.  Apparently he posted a little late and moseyed all around the gashouse region looking for us for 45mins but could not find us at the track!  Not sure if this will qualify for a point – will need to take it to committee for review.

Announcements:

April 13 Convergence at 7am at Caromont park prior to Community Foundation run – Dr Seuss and Wirenut to lead!  Can’t wait to see this Abbott and Costello routine

April 20th Extinction run at Primal.  Run starts at 10 beer flows at 11

May 4th The Goonie – A 10+ mile ruck with entertainment along the way.  Will leave from Gashouse at 3am and be back before 7am.  Bring a ruck and dry clothes

Prayers:

Huckleberry, Turtleman, Tube’s M, Karl McKinnon family,

8 HIM posted at the Sandlot on 3/4/24 for a good ole fashion running heavy bootcamp.  I announced on slack that there may be Mortimer training going on.

Warm-up – yes we did, then off to Ace hardware for some wall work including air presses and dirty hook-ups.  Continue mosey to Valvoline for some ab work including flutters and LBCs.  This was all done to to trick pax into following me to Gastone’s Hill where the real work began. – 4 trips up the hill with exercises at mailboxes the first three times.  Exercises were 5 hand release merkins, 10 squats, then 15 calf raises. Last trip up hill was a straight NUR.  Back to flag just in time for COT.

Thanks for indulging the Q today.  Sorry (not sorry) for the beatdown.

Announcements:

Ruck for food 3/16 from the Yank at 5:45.  Ruck to Harris Teeter , fill your sack with food and ruck back before the Yank.

4/13 Community Foundation Run – See Purple Haze to volunteer to push a chariot.  Also we will start the day with a convergence at Caromont Park at 7am.  All other AO’s closed.

4/20 Extinction run at Primal 10am

Prayer Requests:

Easy Rider’s Family, JJ’s M’s aunt, Stroganoff’s MIL, my cousin in Texas with breast cancer, Jackson Hall family

6 HIM ran and 3 rucked coconut horse on 3/3/24.  Afterwards several stuck around for “Q-source like ” education regarding the importance of sleep.  From Dr. Peter Atia’s newest book Outlive,  we reviewed why getting 8 hours of sleep will improve not only your day to day functioning, but can prevent or delay serious diseases like heart disease, diabetes and Alzheimer’s disease.

As always it was my pleasure to serve.  Until next time Defib out

Midoriyama was graced by the presence of its youngest member today.  Nugget posted with his two older generation men Broke and Gold Digger.  YHC showed up a few minutes early to find Digger pushing Nugget in stroller for EC.  Broke was also there but seemed content to just be upright.  Workout went something like this:

Warm-up – usual SSH, Burpees some other stuff

Mosey to front for escalating Mike Tysons at each light pole x12

Then mosey to adjacent parking lot where Nugget was used as a timer to run/ride in stroller the length of the parking lot while pax on either side took turns doing AMRAP exercises.  Switch exercises when Nugget arrives.  Exercises included SSH, Merkins, LBCs, Mike Tysons, Dying cockroaches, Am hammers, Flutters, Squats, Moroccan NC, and Mountain climbers.  Needless to say everyone had to do some modifying (even Nugget who intermittently ran, was pushed or ended up at the playground. (Hey its you vs you.)  Finally with time running low we moseyed back to parking lot next to turdshack and did 11s with squats and Merkins.  We ended with 3 minutes of Mary.  All in all it was a good effort by all especially Nugget.

Announcements:

Q School Saturday 3/2 at Gashouse

Extinction run 4/20

Prayers

Slaw’s wife, Wirenut’s mom, Breakers aunt, Anchorman, Turtleman, Huck

It was an honor to lead at the OG today.  Nice crowd for both bootcamp and painlab. Several pax showed up early for EC (up to 5 miles) before my bootcamp – sounds like a mistake to me.  I arrived 15 min early to warm up and saw several painlabbers already getting ready and 3 runners coming in.

Warm up

The usual – SSH and some other stuff.  Painlabbers went with Voodoo and the rest moseyed with me to the old orthopedic hospital at the top of the hill.  We stopped at Grier for some burpees and at Parkwood for a few mountain climbers just to keep everyone together.  Mosey up hill to old Orthopedic hospital for some route 66.  Mike Tysons with bear crawl x10.  Upon reaching the top we gave thanks for a beautiful sunrise and then time to rinse and repeat route 66 down the hill with squats and crab walk – a real crowd pleaser.  Mosey back to First Pres for Dora up and down stairs with merkins LBC and squats.  Somehow it seemed my watch stopped somewhere around 30 mins making the workout seem just a bit longer – oh well.  Finally wrapped up with a mini Grinder behind first Pres with stacked 10 merkins, 20 LBCs 30 squats 40 shoulder taps and 50 American hammers.  Mosey back to flag for COT

Announcements:

Saturday Saturday Saturday Feb 10 6:30 3rd annual Folsom Winter nationals.  All other AOs closed.

Rice and Beans tentatively set for Tues 2/13

See me if you’re interested in Tobacco Road relay – one team is formed and working on second.

Prayer requests:

Praise for Whoopee’s M who was able to represent her grandfather as he was inducted into his high schools hall of fame

Turtleman

Huckleberry

Was great to see Dolph out again – He brought his 2.0 who is a chip off the ole block and the only one who could keep up with Dolph.  Keep up the good work men

Remember:

The man who blames others has a long way to go.

The man who blames himself is half way there.

And the man who blames no one has already arrived.

7 runners and 2 ruckers posted on a chilly January morning to run through Willow creek neighborhood.  Apparently this is not a very popular route.  Next time we’ll try it backwards – that should make it great!

Announcements:

Pushing Rocks challenge – sign up by Saturday

3rd annual Folsom Winter Nationals Feb 10th 6:30

Prayer Requests:

Wojo’s dad, Hester Family, Turtleman, Homeless

Until next time

Defib out.

Approximately 2 hours prior to the workout I received a text from the Site Q Slaw stating he had to work and would not be able to attend – So I thought we could channel our inner Slaw and I added some burpees to the recipe.  Here is how it turned out.  With winds whipping up and mercury rapidly dropping there was a lot of pre-game mumberchatter about the weather and how some pax would rather we move the workout into the turdshack!  obviously said pax have not been in there in a while for no one with a functioning proboscis could stand that environment very long.  With the clock at 5:30 YHC took off running – it seemed the best way to counter jack Frost.  After a quick lap around the parking lot we circled up for the formal warm-up – usual stuff SSH, IW, gravel pickers MNC – but with escalation burpees between sets.

The Thang:

Grab two blocks and divide into two teams at 6 successive light poles each team completes 250 reps (in aggregate) and rifle carries to next light pole.  Exercises were BLIMPS – Burpees, Lunges, Imperial Walkers, Merkins Planck Jacks and Squats.  With 5 on each team that meant on average 50 reps per man.

Next mosey to parking lot to do modified 11’s – HR Merkins and Mike Tysons with escalating burpees in the middle.  That brought us to time.

Announcements:

Lunch at Whiskey Mill 1/17

Sign up for Pushing Rocks

Prayer requests:

happy Trees cousin going through Chemo

Flintstone’s sister in law – surgery for detached retina

Virus’s father in law

Montross – friend with pneumonia

Oompa Loompa

Huck

Turtleman

Jackson Hall

Balljoint