This morning, 8 PAX plus 1 dog (20 total legs) posted to the first Running Focused AO.  As of right now, this workout will be called “Derecho”.  Thanks for the suggestion Whoopee.  The National Oceanic and Atmospheric Administration defines a Derecho as the following:

“A derecho (pronounced similar to “deh-REY-cho” in English, or pronounced phonetically as ” “) is a widespread, long-lived wind storm.Derechos are associated with bands of rapidly moving showers or thunderstorms variously known as bow echoes, squall lines, or quasi-linear convective systems.”

Expecting only a couple to show this morning, due to the outspoken members of our group who let it be known that they hate running, I was pleasantly surprised that 8 showed.  Needing to exercise my dog, German Shepherd Liesel, I decided to take care of both this morning.

After some chatter about the Yeti, Defib letting it be known that anyone who posts could have done it, we were off.  We took off like a Derecho, up to the Baseball/Softball fields of Stuart Cramer High School.  Looped back down around the school to the top of the main entrance.

  • Pain Station #1 (1 mile in) 100 of any exercise of your choice.  Discussed naming this circle with the statue (Art as Roscoe would call this) as the “Eye of the Storm”.
  • Ran from the Eye of the Storm to Goat Island (Neighborhood Side).
  • Pain Station #2 (about 2 miles in).  Did “Elevens” here of Merkins and LBC’s.
  • Ran from Goat Island back to the Eye of the Storm.
  • Pain Station #3 (about 3 miles in).  50 exercises of your choice.
  • Ran back to where we started.  Finished with COT.


Great to see the turnout this morning.  Pleasure to lead this new AO for F3Gastonia.  We have a lot of options here at Stuart Cramer High School so lets keep this going.  I have trained for 2 marathons on my own and I can tell you that this is much better to run with a group than on your own.  Thanks for pushing me this morning.

Those of you who say you hate running, just try this workout.  See what you think!  Running is not that bad!  Its all mental!