F3 Gastonia

Fitness, Fellowship, Faith

Author: Grattan Brown (page 1 of 3)

Going to California

Post title to honor our cardiologists: Defib (to run this Sunday) & Whoopie (listen)

Today’s run was Defib’s final prep for the Big Sur Marathon. He promises in-Marathon posts to Twitter.

Oompa Loompa & I ran 4 miles up & down Armstrong while the most of the PAX ran 5: Armstrong to New Hope (L) to Gardner Park (R) to Armstrong (R) & back to Pub. JKII went rucking. Somewhere. Nobody really knows where… or if he actually did it!

Announcements: Gastone is turning up the heat on the BRR team. He mumbled something about running up and down Crowder’s Mtn over and over again. Roscoe has big F3Dads plans for the summer but he doesn’t know what they are. Maybe Sparky does. Tool Time promises HOURS OF PAIN on Memorial Day: Murph (F3Gastonia) followed by Speed For Need 5K in S CLT (many F3 regions pushing 8 chairs, all Veterans); check Slack channel. 2nd F Disc Golf this Saturday @ Goat; bring M+2.0s; Sargento will announce time.

Prayers for JKII’s dad; Sly (just promoted to Sergeant & received orders to Germany for 3y)

Running this way and that

We came, we ran, we conquered.

The 5 milers took off down Hoffman toward Snoballs and then came back.

The 3 milers ran the other way on Hoffman, left on New Hope, left on Armstrong Park, home.

Announcements: 2nd F at wing joint for march madness next Thursday (right Sargento?); Extra Mile 4/7

Prayer requests: Sparky’s family, Monk’s sister & brother in law

Monk-out

 

 

 

Running to stay warm!

Stroganoff’s pre blast promised a “religious experience” so I went straight to the F3 exercise page and typed “God” into the search page. Then I planned a devilish Weinke complete with sun gods and moon gods. But I had to wonder if anyone would show, with the 13 degree temp, the Joe Davis run, and Whoopie’s ruckus about rucking on Twitter last night!

As I pulled in the Schiele, the lot was nearly full! Something told me it was the museum’s sleepover with dinosaurs rather than a large PAX. Sure enough, JJ arrived about 6:55 just as the young’uns emerged from the museum carrying sleeping bags.

Omaha devilish Weinke; run for warmth and fellowship. We must have run about 3.5 mi with a stop in Lineberger Park for SheHateMe.

Great to share a run and conversation with JJ.

Monk out

Birthday Bonanza

I joined F3 about 2 1/2 years ago and remember thinking sometimes during name-o-rama that eventually I would get… have… to hear “respect” after I said “Monk.” It was my good fortune to turn 50 when a New Year’s Day Convergence would turn out so many HIM to lend their voices on a very cold day.  My thanks to Gastone for setting it up so nicely and sharing the Q. And Happy Birthday to Pockets today as well!!!

Gastone started us with a simple warm-up … probably a good idea for a New Year’s morning workout: 50 SSH + a roundabout run into the park and down to the field below the picnic shelter. No splashy merlot in this crowd!

Then we partnered up and did 10 reps of partner durkins, a run up around the picnic shelter, 10 reps booyah merkins, rinse & repeat 4 times for a total of 50 reps each.

Then Gastone explained the 50 theme, and I took the Q to the next soccer field for my part.

I had been thinking for a couple of days that I’m now old enough to look back over my life … by the decade! I also thought it would be a good idea to recognize (and share w/ the PAX) one blessing from each decade that is still with me today.

First, I started playing guitar when I was 8. Lots of fun then and now, it also taught me how to listen. With no internet to look up the (wrong) chords, I used cassette tape and the rewind button to figure out songs. Not that I’m a great listener today, but it helped.

Then I relived the glory days and gave the PAX an 8 minute workout to Stairway to Heaven: 1 exercise / verse for seven verses (mountain climbers, Bobby Hurleys, burpees, flutters, shoulder taps, Freddy Merc’s) + seal jacks (w/ air guitar option) for the guitar solo, and flying squirrels for the last verse. Stairway had one added benefit: strong contribution to Whoopie’s music reeducation course, though I’m pretty sure the lesson was lost b/c he kept mumbling things about George Strait.

Second, a set of blessings spanning three decades: During my teens, my parents divorced (not the blessing), but I didn’t lose faith in marriage and family. I thought there must be ways for families to live well together and that if I paid attention I might learn something. In my twenties I came to the conclusion that I believe in God and that if I were going to call myself a Christian I should try to learn what the meant and try to live like one. In my thirties, I married Julie, and we started raising our three daughters. Sometimes you carry your spouse and children; sometimes they carry you; doing things to build trust makes the carrying easier.

The next exercise was, of course, the Partner Carry followed by wheelbarrows the length of the field. Next the Three Amigos was … um… “Omaha’d.”

Third, the latest decade: F3! 2 1/2 years ago there were habits about my health, thinking, and relationships that were, as we say, completely stupid and utterly pointless. F3 has a way of turning CSAUP into something meaningful and has for me.

To thank all the PAX for their contribution, we had a mini-CSAUP. PAX divided into two teams, each with a volleyball at one end of the field. First team to volley the ball to the other end wins. Each HIM performs a burpee after hitting a volley and rejoins team. If ball touches ground, entire team locks arms and lunges backwards 5 paces.

Return to Snowballs for dying cockroaches and a Gastone flutter kick fiesta.

My thanks to the 33 HIM who turned out and helped me begin a great birthday!

Monk

 

The Pub … not makin’ payroll!

Posts to the Pub have been–putting it lightly–SPARSE these past couple of months. So a week or so ago, I texted the usual Pub runners to ask if they were still committed! I wasn’t looking for ENTHUSIASM … I mean after all … it’s RUNNING! Just willingness.

Texts came back. One said “I’m on call.” Predictable. Another said “I’m traveling, but when I’m not on call …” Getting better.  Finally Stroganoff “I’m ready!” There’s a HIM! Sure enough he showed, and as an added surprise Remo posted too. (See last week’s BB).

Encouraged, this week I expected Stroganoff, maybe Remo, plus anyone who’s not “on call.” I arrived early at 5:28:25 and found the one HIM once again. Pub’s not makin’ payroll this way guys!

We ran 5 mi/45min and then prayed for everyone “on call” or fartsacking!

Great to be with Stroganoff to start the day!

Monk

UPDATE 11/20/2017: Whoopie has identified himself is “not on call” and has claimed a “fartsack emergency.” We did not drill down on the details of this emergency but expect that Whoopie did. 😉

 

 

Remo Runs

The Pub has seen very few PAX post during the last couple of months, and I have been wondering if perhaps this AO has served its purpose and should be retired. But a few HIM persuaded me to keep it going a bit longer. I’m glad they did.

Stroganoff and I started the run a minute or so early, figuring that we would be the PAX. As we ran down the parking lot another car pulled in, and we slowed down and looked back, but it didn’t look like anyone we knew.

A couple of minutes into the run Remo caught up with us. I think I’ve posted somewhere with him before, but didn’t really know him. Now I’m impressed. He’s headed off to the marines next August and wants to get his running time down, so he’s started posting at running workouts.

Nice work, Remo. It won’t be long before we’re struggling to keep up with you.

Monk

2nd Time’s a Charm!

I led this workout a few weeks ago when only 4 HIMs were there, so I recycled. Just as much fun the 2nd time around.

Disclaimer

Warm Up: SSH, Merkins, Cromwells, Monkey Humpers, burpees

Pain Lab dismissed. I have no idea what they did. Like last time, they looked dry and relaxed when we emerged from the woods. Draw your own conclusions. Maybe Rudolph is a sham!

THANG!

Mosey around parking lot ending at flag for pledge,

Mosey across street to library to lower lot for:

Blueberry BOMBS!! This is my own adaptation of a Whoopie favorite, blueberry biscuit, and an old standby, BOMBS. One partner runs around the parking lot and halfway around does 5 Burpees. Other partner continues the usual BOMBS exercises: 100 Overhead claps; 150 Merkins; 200 Big Boy Sit Ups; 250 Squats.

Then a short fellowship mosey/bear crawl to the upper parking lot for some Dominoes (too hard to explain; look it up).

Mosey across the street to the woods behind Shiele. On the way over, someone said they wanted to go to the library and read. Of course it’s not open, but I found a solution. We stopped to hold a squat position while holding imaginary books in front of our noses. Then into the woods. Beginning at the bridge, alternating Bear Crawls & lunges to the lake.

Modified Blueberry DORA type exercise around lake: runner circles the lake, performing 1 burpee halfway around. Partner continues exercises: 20 Captain Thor, 50 Dying cockroaches, 75 Merkins, 100 Flutter kicks.

Thanks for a great day guys. Welcome one FNG Blackhawk

Monk

 

Blueberry BOMBS

While planning the beatdown, I really struggled with this. Burpees or no burpees? That was the question. Burpeethon was the issue. After 3 seconds of hard thought: Burpees. Did they leave the other HIMs: a) with a good warmup for the Burpeethon, b) incapable of participating in the Burpeethon, c) wishing they had done the Burpeethon instead, d) all the above, e) none of the above, f) [fill in the blank] ?  You decide!

Disclaimer

Warm Up: SSH, Merkins, Toy Soldiers, Cromwells, Monkey Humpers

Pain Lab dismissed. I have no idea what they did. They looked dry and relaxed when we emerged from the woods at 7:59. Draw your own conclusions.

THANG!

Modified Blueberry biscuit around parking lot ending at flag for pledge,

Mosey across street to library to lower lot for:

Blueberry BOMBS!! This is my own adaptation of a Whoopie favorite, blueberry biscuit, and an old standby, BOMBS. One partner runs around the parking lot and halfway around does 5 Burpees. Other partner continues the usual BOMBS exercises: 100 Overhead claps; 150 Merkins; 200 Big Boy Sit Ups; 250 Squats. 

Then a short fellowship mosey to the upper parking lot for some Dominoes (too hard to explain; look it up).

Mosey across the street to the woods behind Shiele. Beginning at the bridge, alternating Boo Boo Bear Crawl & lunges to the lake.

Modified Blueberry DORA type exercise around lake: runner circles the lake, performing 3 burpees halfway around. Partner continues exercises:  50 Dying cockroaches, 75 Merkins, 100 Flutter kicks. 

Fellowship mosey back to the mill for BLUEBERRY HILLS! Run up the hill to that tree, 3 burpees, run down, 3 burpees, repeat-O until 7:58. Fellowship mosey back to parking lot.

Announcements: Burpeethon now! Speed for Need Saturday after Thanksgiving–sign up or Tool Time will keep talking about it.

Prayer requests: Several seriously ill PAX family members/co-workers, all those we will benefit from the Burpeethon and Speed for Need.

It was terrific working out with Hushpuppy and a couple of HIMs I don’t know all that well.

Monk-out!

A long, long time ago…

… I can still remember how/ that beaddown didn’t make me smile…

Name that tune!!!

Better late than never. Backblast from July 13 … same as the week before. We ran. 5 mi. 45 min.

 

Where’s Whoopie?

It was the minute before beatdown, when all through the PAX, only four HIM were stirring and none could relax. For Whoopie told one of them th’evening before, that he would show up at the Pub for one more. He must have been nestled all snug in his bed, as visions of Caroline danced in his head. And we happy HIM entertained for a time, the notion of running to Audubon Dr. 1299; to raise on his lawn and in cadence a clatter, so he’d rise from his bed to see wha’ t’was the matter; away to the window he’d fly like a flash, tear open the shutters and throw up the sash, and the moon on the rear of each HIM would he see, th’ monkey humper salute giv’n w/ glee…

… and then we thought better of it, and ran in the other direction. 5 mi, 45 min

A pleasure to be with you happy few.

Monk

 

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