For the first time, there was a Ruck Division for the all important Tronmoss 5k
Read about it here.
http://f3gastonia.com/2019/07/22/2nd-annual-tronmoss-5k/
We rucked it, finished it, and got better because of it.
Fitness, Fellowship, Faith
For the first time, there was a Ruck Division for the all important Tronmoss 5k
Read about it here.
http://f3gastonia.com/2019/07/22/2nd-annual-tronmoss-5k/
We rucked it, finished it, and got better because of it.
For those that don’t know, I started the Tronmoss Legacy 5k last year in jest as a tribute to myself while I was on “injured reserve”. I’m all about stirring the pot and when a few guys gave me a hard time about it, I took that as a challenge to make it even more about me! Bedpan and I started talking about this again months ago and planning early this year. I talked about it every chance i got in Circle of Trusts (even when I posted with F3 Grand Strand), wrote a pre-blast primarily in 3rd person, and took to Twitter, Slack, and Group Me to promote it. I even made a bunch of stickers to hand out at workouts. All that being said, the 2nd Annual Tronmoss 5k was held yesterday and I’ll chalk it up as a great success. It truly lived up to the hype as the greatest 5k ever held in the Ingles parking lot of Dallas, NC on a Sunday morning at 6:30 am.
20 High Impact Men participated (17 runners for Crossroads, 3 ruckers for The Boars Nest). After a few quick instructions and a route overview, the race started promptly at 6:30 am with Def Leppard sprinting out of the Ingles parking lot. The ol’ Silver Fox was on a mission for victory! Some guys got in some extra mileage afterward, some got some extra mileage during the 5k, but I believe all got a little better. There were 3 age divisions and here’s are the winners:
Overall: Gold Digger (18:31)
Hate(<30): Roundup
PAX (30-49): Pizza Man
Respect (50+): Def Leppard
I think Gold Digger was a bit surprised to find out he not only would receive a medal, but also the coveted Ol’ Marine Walker. He will need to take good care of it so we can hand it off to the overall winner next year! Ok, let’s face it, he’ll probably continue to take that thing home for the next few years because none of us are catching him!!!!
As I mentioned, I started this last year to troll my friends (hopefully you see the humor in that…I do), but decided in the spirit of F3, I wanted to do more! For about 2 weeks, I was thinking of how I could use the 5k to raise some money for a ‘good’ cause. I was listening to the Roundtable Podcast with CSPAN in early May and I found what I was looking for. I decided during that podcast we would raise money for mission work by Rowdy (Michael Amato) from F3 Suncoast and Crisis Response International. I’m pleased to announce we raised $145 during the event, which was donated Sunday afternoon. That number has grown since because I also know at least 3 other Gastonia HIMs donated directly through his link after the race and I hope a few more are led to do so! I know every bit is appreciated by Rowdy. If you haven’t donated and felt led to, you can use the link below. Prayers are also an acceptable donation!
https://app.mobilecause.com/vf/cristaff/MichaelAmato
Thanks to all who were a part of this race as well as those who helped me out with ideas and planning. I expect there will be a 3rd Annual Tronmoss 5k. Just like this year, it will be even bigger and better and I plan to continue to use it to help out a good cause. You can rest assured that we will also stick to the roots of this 5k and troll some of my fell F3 brothers in the process!
Announcements: Pizza Man is organizing a family event at Rankin Lake August 17th. More details to come but it is a great opportunity to spend time together and share in all 3 Fs! Circle this on your calendar Gastonia!!!!!! Christmastown 5k signups are open. Expect this to be a Speed For Need event as well as the Stop Soldier Suicide 5k on 9/21.
Prayers: Montross shared good news about his mom, pray for those battling addiction, Bedpan’s mom, Oompa Lompa (he ran today despite dealing with ‘the crud’).
Here are some pictures from the event.
Warm up:
Don Q x 10ic
The Thang:
Run to the field
We did these exercise/stretches
Form Runs
Walking Leg Swings
Walking High Knees
Butt Kicks
High Knees
Carioca
Skips
High Skips
One Leg Run
Butt Kick 1/2 field, Stride 1/2
High Knees 1/2 Field, Stride 1/2
Skips 1/2 Field, Stride 1/2
Acceleration Zones (stride to first cone accelerate sprinting to 3rd cone, stride the rest
Accelerate at start to 1st cone stride the rest
Plank Walkouts
Pulse Squats to Squat Jumps
Vinyasa Flow
Hip stretches
Hurdler Stretches
COT
Thanks for letting me lead guys. It was good to Q a workout for some guys I dont get to post with much.
Warmup: Run to the shade
The Thang:
We did these exercises for varied reps and durations
Vinyasa Flow
Inch Worms
Fire Hydrants
Iron Cross
Scorpion
Frog Walk
Twisting Reverse Lunge
2-Step Hamstring Stretch
Plank Walkout
Push up to Side Plank
Squat pulse to Squat Jump
Lateral Lunge
Shoulder Strech
180deg. Jumps
Tuck Jumps
Wide Grip Mountain Climbers
Low Split Switch
Run back to flag
COT
Warm up
SSH in cadence x 15
Pledge
Partner up and grab a block from Clavin’s truck. Mosey to the HT parking lot
Using the parking lot Aprox 1/4 mile
Partner A Lunge walks cinder block while Partner B runs a lap. Each time the two meet perform 10 partner Merkins and 15 American Hammers. Partner B than takes the block and A takes a lap. Rinse and Repeat until block has made it all the way around the loop.
Dora 1-2-3 with Block
100 block Merkins
200 wall sit over head press
300 tricep extensions
While Partner A performs exercise Partner B runs down to loading dock, jumps up dock, and returns for block pain. Rinse and Repeat until done.
Just enough time left for 15 Hip Slappers in cadence
Mosey back to parking lot for a quick round of Marry.
10 Burpees OYO
25 Flutter Kicks
Timed Plank
15 Dirty Dogs
Lap around the Building
Announcements
8-3 Tool Time Party at Sargento’s
8-17 Pizza Man Event at Rankin Lake
9-11 Memorial Climb
Out in Prayer
Not often do I get a chance to visit Midoriyama, let alone Q. Blart had hit me up about a Q and once I found out that my M was off, I took him up on it. It’s not the ideal time of year to even post at Midoriyama, if you have, you are well aware of why. The heat and humidity just seems to be a different level out there. Of course, the park was built on top of a landfill, but who’s to say that actually has a factor in it? Anyway, I notice Sister Act and Seuss getting some EC in as I roll in. Lil Sweet hit the pavement for a little EC while Broke and I said heck with that and chatted in the shade until time. That being said, it’s time. No FNGs.
warmarama
SSH x5-6 IC then mosey
head to the upper lot turd shed and the routine was called. 7 excerises, 7 reps each, run a distance and back then repeat 7 times.
excerises called: burpees, Merkins, Mike Tyson’s, Hipslappers IC, Australian Mt climbers IC, CDDs, dirty hookups IC.
after round 4, YHC had started to get a bit dizzy headed when on the wall for hipslappers so, Omaha. After all, I’m not calling something I’m not doing myself. Substitute squats and lunges for hipslappers and Australian mt climbers. Lots of mumbelchatter, mostly about the humidity and not being able to breathe. Some mumble about how the Q was a shoulder destroyer. I agreed. Once all PAX were finished with round 7, we mosey back to start. Slaw calls some Mary while I grab my phone. With a few minutes left, we get about 5 rounds of Mary in. Time is up………finally.
Pledge
announcements: No Brainer Nationals(Ratchet), Tronmoss 5k🙄, 2.0 workout at Folsom.
YHC took us out in prayer
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