Month: May 2019 (Page 7 of 10)

In preparation of the upcoming Belmont 5k exactly 2 weeks from today I thought it may be a good idea to have some preparation (and maybe a reality check) for the event.  My hat is off to the guys that did the Moron this am.  An 11.8 mile ruck from the Schiele to Martha’s and back that started at 3:15am and back-to-backed it with the running heavy beatdown that I had Q’d up for a grand total of 15 miles this morn.  NICELY DONE Roscoe, Stroganoff, Hushpuppy, Watt’s Up, DeFib, Hipaa, Whoopee, and Freight!!!

Disclaimer

Pledge

Warmup

SSH x 25 double count

20 merkins oyo

SSH x 10 double count

Hushpuppy and Painlab separate from bootcamp to push their respective rocks.  Give em’ hell guys!

Da Thang

Mosey to Greir front parking lot for 20 merkins oyo

Mosey to croner of Burtonwood and Dixon for 20 imperial walkers IC.

Mosey to Sherwood Elementary parking lot for 20 big boy sit ups oyo.

Mosey to Castlegate and Nottingham for 20 monkey humpers oyo in front of a personal friend’s house of Google and myself.

Mosey to Castlegate and Bucknell for 50 LBC’s oyo.

Mosey to Laurel and take right.

Up to Cambridge for 20 more imperial walkers and 20 merkins…Stroganoff 10 count…lets mosey

Mostly moseying with some meandering sprinkled in up Laurel to parking lot of Community Foundation.

20 Calf Raises

Meander to hill at corner of Garrison in parking lot for 20 big boy sit ups and 20 merkins (feet at top of hill for both).

20 monkey humpers and a salute to traffic.

Follow Hayzus back to home base where we meet up with Hushpuppy and Painlab for more monkey humper saluting to traffic.

Whoopee leads hip slappers.

Zombie walk back to start for 6 min of Mary

there was some combination of LBC’s, American Hammers, Mountain Climbers, Flutter Kicks, Oblique Crunches, In and Outs, Freddy Merks, and I’m quite sure I’ve forgotten something but you get the point.

The glorious sound of Presbyterian church bells ringing signifying the end of our due diligence

3.2 miles fellas.  That’s a 5k.  Great job!

Soooo very happy to see Anchorman and Hushpuppy back with the regulars.  Can’t keep good men down.

Announcements

Monk goodbye party May 31 at The Station in Belmont

Mount Mitchell makeup next Sunday

Rice N’ Beans this Tuesday

Mothers Day

Prayers

Gastone and family

Setzer Family

Pizza Man

Mayor

Sargento’s family

It is absolutely my honor to be a part of such a thing as F3.

SYITG!

Aye!

Timeframe

100 years ago we lost a great HIM, Theodore Roosevelt.

He once said:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” 
― Theodore Roosevelt

As men of F3, I think we can all relate to Teddy’s quote. The credit belongs to the HIM that resists the fartsack and posts in the gloom, whose body is stained by dirt, sweat, gravel and sometimes blood; we give 100% at each post; who occasionally Q fail, who falls short of completing a full set of burpees again and again, because there is no effort without failure and weakness; but who does try his best to perform the exercise; who has passion and loyalty; who invests his time for self-betterment; who knows in the end the prize is greater than the pain, and who at the lowest, if he fails, at least he failed while trying his best, so that he shall never be with those sadclowns who neither know victory or defeat.

Warmup

Jacked Up

50 SSH IC

40 Seal Jacks IC

30 Plank Jacks IC

20 Chilly Jacks IC

10 Lil Gumby’s in the Woods (AKA Smurf Jacks) IC

The Thang

Mosey ½ mile to…yep you guessed it “Roosevelt” tire. Fitting isn’t it?? There is a plethora of old tractor trailer and tractor tires back here in the “disposal” pile. We are just gonna borrow them for a few minutes and put them back. Hope we don’t get arrested!

Large crowd so lets grab 5 large tractor tires

Tri-Partner up behind a tire. 16 so 1 odd man out.

Round 1:

P1 Merkins while P2 flips tire 50 yards to P3 that is doing Flutters. Switch so P3 is flipping back to P1. Continue the loop for a few cycles.

Odd man out subbed in while doing merkins and tire pushes with a smaller tire across the lot and back. At one point Sparky was the odd man out and was doing what looked like the old “Hoop Rolling” game from the early 1920’s or Def Leppard’s era.

Recover

Tri-Partner team now assembles around tire and does the following

20 Dips IC

20 Rocky Balboa’s IC

Round 2

P1 Burpees while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing Mountain climbers. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.

Recover

Tri-Partner team now assembles around tire and does the following

15 Derkins IC

20 Step Ups IC

Round 3

P1 LBCs while P2 deadlifts then farmer carries tire 50 yards to P3 that is doing BBSU. Switch so P3 is farmer carry back to P1. Continue the loop for a few cycles.

Put tires back where we found them

Mosey ½ mile back to start

Time!

COT

Announcements: Mt. Mitchell Hike May 19 5:30 at GSM, Belmont 5K SFN May 25 8:00, Memorial Day Murph at Martha’s 7:00, all other AO’s closed that day.

Prayer requests: Gastones family, Easy Riders son, Watt’s Up daughter, Sargento’s family

Sparky took us out

Thank you again to everyone that showed this morning. I hope I made it worth your while. For those that haven’t made it out in awhile, we miss you and your presence is needed. Be a HIM, not a Milk Carton Man.

Aye!

HIPAA

Today 5 men with purses got after it with a modified Cadre Roony WOD. I knew I was Q this am for Diablo, but did not plan anything. Fortunately while I was doing some early morning thinking, and by thinking I mean sitting on the can at 0500, I came across the Cadre Roony Workout of the Day (WOD). This WOD was created when Cadre Roony was diagnosed with stage 4 pancreatic cancer. He passed away April 3, 2019. If you get a chance, read about him. He had a habit of routinely making his groups at events he was the cadre for do “one more rep for the Ranger in the sky.” So if he called for 10 pushups, you would do 10 then 1 more (11) for the Ranger in the sky. I failed to mention this part to our pax this am, so hopefully someone will read this and remember it at some point in the future. The idea with this WOD is to remember Roony with the “one more rep for the Ranger in the sky.” Look up Cadre Roony if you are interested-there are some pictures there so even the guys from the Pub can get something out of this. The complete Roony WOD is to do 5 rounds, however due to time constraints we did 2 rounds with a little more rucking distance. It achieved the desired affect. Here is what we did:

We started with the Pledge then I ‘splained what was gonna happen. Due to poor short term memory and to keep everyone in the game, I assigned 1 exercise for each pax to remember. This little form of trickery allows me to turn my brain off and go into cruise control for the next 45 minutes.

Ruck from start to bottom of Gastone’s Hill.

75 Mountain Climbers then 75 Squats (with purses)

Mosey up to top of Gastone’s Hill

75 Flutter Kicks with ruck above head then 75 Overhead Claps

Ruck to bottom of Gastone’s Hill then repeat above. Round 2 intensified the burn. Total of 5 rounds would be interesting.

We Rucked back to start then did some Burpees, Merkins, and Squats to finish up.

Good workout this am, could be modified with less distance and more reps….maybe next week.

COT: Lot of folks hurting in our region and in need of support-if it is not you now, your time is coming. Keep posting and strengthening your shield lock. We especially mentioned Gastone and Sargento with the loss of family members. Thanks for coming out to push the rock with me. I needed it this morning a little more than usual.

Whoopee

When I first accepted this Q I had more ambitious idea in my head …. I was going to reach out to great many doctors and encourage them to post here even an attempt at Whoopee!! However I went for a much simpler more subtle approach. it would seem my approach worked better than I intended as only one doctor seemed to have posted this morning at the pub which gives us our title…. thanks Defib!
I plannedTo have us hit the road quickly as I intended to make the full journey down to the old HT pad what was promised at one point to be a water balloon battle and then at another point that men with purses will be battling it out against skinny armed little boys on the run !!
Q fail number one Was on me for the neglecting to tell everyone to go with their own pace but to be safe. We started with the pledge and then we shot out like a cannon blast! Scouts were sent ahead to Rustle all the bushes and the familiar haunts and holes for the elusive Rucker’s. JJ slipped off ordered a Trenti Starbucks, sucked it down and rejoined slowpoke me ( Anthrax slowed down keep me company ). Someone stated that there were some people in cars witnessed …. not sure what that means ……
I then referenced Sasquatch to which monk responded that he witnessed said beast on way in and EH d him for Diablo Sammich ( he carried a big stick like Luke).
On our return Linus starts comparing me to maximum-security the horse due to the quick start ….which I felt more like maximum Clydesdale would be closer to true. JJ says he still working on that sugary coffee hi wants to put in four and a half because were moving too slow….. we follow him finish out our 4 1/2 here comes the rest of the gang!

Announcements for Murph on memorial day 7 o’clock I’ll Ao s closed
No new info on Mount Mitchell hike prayers for Gastone and his family
Mentions for the Whetstone program as well as prayers for which this is my second Q fail forgetting to add that in the actual prayer
I forgot to add this in annoncemebts and in the prayer for the upcoming Food Drive this weekend as well as rice and beans next week sign up if you have not
Speed for Need/ Belmont classic May 25
Prayers for Sargento‘s mother-in-law being buried today
Perhaps it is a final Q failure not recognizing that we should be praying for poor old Diablo Sammich

As a final note next Thursday at The Pub the triumphal return of…… Monk!!!!

It’s been way too long for me to be in the gloom and even longer since I’ve actually led a 0530 workout. Knowing Gastone was out of town to be with his father in his final days, I asked for the lead spot at Snoballs. Any of the regulars would have accepted it, even if the circle formed with no one in the middle of it – the impromptu Q – which Gastone himself is famous for taking and making everyone suffer for lacking fortitude. So this workout is in honor of the AO leader and in memory of his father that passed in the hours prior. God speed to the Larner family.

Once I had been given the coveted Q, I thought what would Gastone not do? He likes hills and sometimes running backwards (NUR). He likes the aimless run through dark roads with various sets of exercises. We’ll have none of that this morning. I’ve been reading about the benefits (you may not consider it a benefit while exercising) of HIIT – that is High Intensity Interval Training. What’s the difference between HIIT and Tabata? Well nothing really to my untrained eye. So I “google searched” a few things and put together a plan. I know many of my fans enjoy the musical selections I often employ during these sessions so that began with what else? Amarillo By Morning by the worst singer in the Country Music Hall of Fame but I figured Whoopee would be there and I can suffer through three minutes of George Strait if it fires up my friend. Since it had been a while at the fabled Snoballs parking lot, I greeted a few new guys. Spinter and Magic Mike were in town for work and searched this AO for some F3 Brotherhood to make their G-town experience better (question why they didn’t hit Prison Break??? Hmmm). They normally post in Summerville, SC, so we appreciate those gentlemen joining us. Also new to me were Dirty Bird, Won Ton, and Rainbow Ranger, having been initiated in recent weeks (BTW – only Rainbow Ranger is in the PAX list – as a former Weasel Shaker, someone needs to add their info). Side bar question – Summerville gives a guy a “positive name” like Magic Mike and we hammer a guy with Rainbow Ranger or Dirty Bird? What gives?? Oh well, on with the show. Some sort of disclaimer mentioned a “you vs. you” experience, identifying where we were moseying (sometimes important so PAX can pace themselves a bit). It went down like this:

Warm-up:

SSH – In cadence x 5…mosey (Whoopee was gleeful; first playing George Strait and then a short warm up)

Thang:

Moseyed to the picnic shelter at Martha Rivers Park near the Turd Shack – this would be our base area for 2 minutes of exercise followed by 1 minute recovery. We did each set 2 times.

Set 1 (Used the open parking lot)

• Jump Squats x 20
• SSH x 30 (single count)
• Burpees the remainder of the time

Set 2 (Moved under the shelter to the benches)

• Dips x 20
• Derkins x 15
• Step Ups the remainder of the time

Set 3 (moved to the Turd Shack)

• Hip Slappers x 20 (or 10 per side)
• Dirty Hook-up x 20 (single count)
• Donkey Kicks the remainder of the time

Set 4 (back to the parking lot)

• WWI x 20
• American Hammer x 20 (single count)
• LBC’s the remainder of the time

Next session was a minute and a half repeats: three exercises performed consecutively for that time followed by 45 seconds of rest. We did each set twice.

Set 1

• Plank Jacks x 4
• Burps x 4
• Star Jumps x 4

Set 2

• Burpees x 5
• Seal Jacks x 5
• Lt. Dans x 5

We hustled back to the AO with less than a minute to spare so finished off with Flutter Kicks until 0615. As many of you know, I’m a fan of the timed workouts. When I’m unable to be among the PAX, it’s what I typically do at home to keep some semblance of condition. The good thing is we all stay together and everyone gets to push themselves in the set time. I tried this Monday night alone in my garage – to make sure the timing worked and it was grueling to get through. Even though we’re not competing against each other, we’re drawing energy from the group. It’s a tough one for sure and if they guys shoulders were not on fire after Set 3 then I didn’t do my job. Typically this setting allows for maximum mumble chatter but there seemed to be some huffing and puffing going on or else I let the music drown the noise. Speaking of, we heard a range of artists from Metallica, Godsmack, Candlebox, Black Sabbath, Steel Panther, The Killers, Bruce Springsteen, and The Lemonheads (Sargento – I can send this to you if like).

Announcements: 2nd F on May 31st, Belmont – The Station 1730 – Monk’s moving to DC – come have a beer with him; Saturday, May 11th, put canned food at your mailbox and your postal carrier will deliver it to Crisis Assistance Ministry (see Clavin if questions).

COT: We lifted prayers for Gastone and his family dealing with the loss of his father. We also prayed for a friend of Whoopee’s trying to get out and exercise but having some issues and in the hospital; EZ Rider and family; Watt’s Up’s M’s cousin as well as the UNCC community and Mooresville Police impacted by tragic loss. Thanks to the men from Summerville that joined us this morning and the regulars that posted. I’ll try not to be a stranger on Wednesday mornings. Thanks for allowing me the opportunity to lead.