Fitness, Fellowship, Faith
4 HIM’s came to the Sword for a few miles and the word. We had a great discussion on how we can “Get Right” studying and reading the good Word. The best way to start a week is at at the Sword.
Verse of the week.
Proverbs 28:13 – Whoever conceals his transgressions with not prosper, but he who confesses and forsakes them will obtain mercy.
Happy Birthday Wichita.
So I had a small mix-up in the scheduling for the Q, so as the Site Q I had to jump in and run the show. Sorry Gavel!!!
So we started the workout with:
SSH x 20
Hillbillies x 20
Took a mosey over to the First Baptist Church parking lot for some:
Dora 1-2-3
100- Merkins; 200 LBCs; 300 Squats
Short mosey to downtown Mt. Holly
20 x Wall squats
20 x Flutter Kicks
Mosey to East Central Ave.
Started at school crossing sign, run to each power pole and do 5 burpees until we got to the school crossing sign at the other end of the street. Turned around and repeated the routine this time doing Merkins. Repeat the routine one more time this time doing Big Boy Sit-ups.
Mosey back to the Middle School Parking lot, and had enough time left to do some Dips x20 and Derkins x20.
Pax: Shell Shock; Dr. Seuss; Shortsale; Doodles; Roundup; Gavel
Warm up: Nope it never did… 36 degrees (feels like 28) with 93% chance of rain.
The week of the Extinction Run I bet I checked the weather three times a day while thinking to myself this is going to be ugly. But in true F3 CSAUP fashion we had 33 HIM, M’s and 2.0’s toe the line for the inaugural F3 Extinction Run benefiting Holy Angels.
For those of you that may not have heard, it went something like this. One mile run against the clock; one mile at a time. Each loop begins and ends at Primal Brewery. From the start the first mile must be completed within the 13-minute time limit. The second mile cannot be started until the siren sounds at the 13-minute mark. Second mile pace and each mile following will be reduced by 15 seconds. Mile two must be completed within 12:45 time limit, mile three within 12:30 and so on. Runner must meet the time limit to proceed to the next mile.
The siren sounded the start of the first lap as the Cheer Dinosaur and DJ Huckleberry were hyping the crowd. Thirty-three runners sped through the course and returned to the line to watch the timer count down the first lap. A quick reset of the timer and we were off for lap number two. A couple of miles in we lost a few runners to the timer. Next the weather started to flex its muscle. Intermittent rain, variable winds, and a temperature that refused to rise. Around the five-mile mark we had a few more runners pull into the pits. This may have had something to do with the fact that the brewery had opened early for us. Time for a breakfast beer! As the miles clicked away some runners added an extra layer, a hat or dry gloves while others were running without these items, including two 2.0s running without shirts. Ten miles in and the field was still running strong. We passed the half marathon point and still had a sizeable field running against the clock and the elements. Mile fourteen took off at a 9:45 pace and our last two 2.0s bowed out. They had plenty left in the tank but their running coach told them to pump the brakes at this point.
Miles fifteen through eighteen the recovery time between laps was getting shorter but the drive and determination of the pax was in high gear. A few more had to drop due to weekend HIM time constraints. I believe these guys are already looking for a rematch…
If the weather would have been spectator friendly the crowd would have been going wild at this point as this race was getting more and more exciting with every lap. Instead, they were inside Primal Brewery getting warm, watching through the windows. With the music still pumping and the wind and rain still playing along the last two laps were left to Bono and MiniVan.
They pushed through and finished the 20th mile loop below an 8:15 pace before pulling into the pits and bringing the Inaugural F3 Extinction Run to a close. Great job by everyone! Next time I will work harder on the weather!
Here are your winners!
PAX
1st Place = Bono
2nd Place = Hauschka
3rd Place = Purple Haze
M’s
1st Place = Fresh Prince
2nd Place = MiniVan
2.0’s
1st Place = Omaha
2nd Place =Yo Pauly
3rd Place = Phelps
After a cheers to the runners and the crowd in the brewery and a brief medal ceremony we made not so quick work of naming M Tiger with her new F3 name MiniVan. Next up the 50/50 drawing. The 50/50 pot grew to $186 after Musicbox and Erica worked their way through the crowd making it a $93 each split for Holy Angels and the ticket holder. The winner was drawn and Medicine Woman had the lucky number, but the lucky ones turned out to be Holy Angels as Medicine Woman donated his winnings too. Now that’s a HIM.
The near final tally of the day cleared $700 for Holy Angels with a few more dollars still coming in. YHC will provide an update on the total once later this week. We hope to present the check to Holy Angels at Cherubs after The Fighting Yank on Saturday. Thanks to all of you for your donations.
And last but certainly not least, Thank You to all of our volunteers! Pilgrim, Musicbox (AKA Cheer Dino), Carrie (AKA M Pilgrim), Flintstone, Medicine Woman, Huckleberry, Roscoe, and BuckShot. With your help setup, parking, traffic control, runner safety, music and entertainment made the day a complete success! Would anyone like to volunteer to take on weather control next time?
I hope enjoyed it. Until next time!
BOS
Today at the Tequila Sunrise, 9 HIMs knew the rock needed pushing and that’s what we did. Three of us did some EC and unfortunately I thought there was more time left for stretching when it was time to start.
Disclaimer: I am not a professional…
Warmup
Don Quixote, Goofballs
Mosey for a while until YHC called 5 burpees for the train. Keep moseying to the cemetery. Yes, the cemetery.,,I’m afraid.
Zombie Walk for a while down the unusually steep and slanted drive. Mosey
Frankenstein walk from here to there. Good. Mosey
Triple Decker-
The PAX would do an increasing 10 reps at the first round monument, run to the next and 20 at the next, run again and 30 reps at the last round area. Run back to the start and plank for the 6.
The exercises were:
Mosey back the way we came doing Frankensteins and Zombie Walks like before but in the opposite direction. Mosey to the AO making sure everyone is accounted for along the way.
Great day with no rain at the newest Gastonia region AO!
Prayer requests: Dry Rub’s M, JK2’s family, Rebar’s family recovering from Covid
Announcements: Extinction run, Strides of March run
YHC took us out.
9 PAX joined YHC for a non-wussy workout. For the most part we avoided the rain.
Warmup:
Run to the shelter
The Thang:
Hand Release Merkins-4 sets-30 seconds each-30 seconds recovery between
Dips-4 sets-30 seconds each-30 seconds recovery between
Merkins-2 sets-2 minutes each-60 seconds recovery between
Arms are smoked!
Butterfly situp-3 sets-30 seconds each-30 seconds recovery between
4 count Freddy Mercury-3 sets-30 seconds each-30 second recovery between
WWII situp-2 sets-2 minutes each-60 second recovery between
Core nice and tight now and that pivot spot on your arse is good and worn!
Prisoner jump squat-5 sets-30 seconds each-30 second recovery between
Lunge/Twist-3 sets-12 reps-30 second recovery between
Burpee-1 set-3 minutes amrap
Time!
YHC borrowed this format from a training plan Buidan and I are doing called Heavy Drop Training, look it up. It’s our first week but so far it’s been a good one. I’m sore everywhere that work has been applied and I ran my fastest 5 miler and 5k inside of that.
COT:
Announcements-Extinction run Saturday at 9, Strides of March run 3/6
Namerama
Prayer Request-SA’s family, T-Square’s family, Stogie’s father, JK2’s family
Moleskin:
To be a nasty day it ended up being a great workout. Other than the burpees there was very little cardio burn but it doesn’t have to be to be a good workout. I wore out the muscle groups we focused on. For some reason this workout was full of that’s what she said comments.
For motivation, here’s the storyline to the award-winning 1976 movie, Rocky.
Rocky Balboa is a struggling boxer trying to make the big time, working as a debt collector for a pittance. When heavyweight champion Apollo Creed visits Philadelphia, his managers want to set up an exhibition match between Creed and a struggling boxer, touting the fight as a chance for a “nobody” to become a “somebody”. The match is supposed to be easily won by Creed, but someone forgot to tell Rocky, who sees this as his only shot at the big time.
30 seconds on, 10 second rest
Werkin
Lunges front to back both legs
Scorpion Merkin
Side Lunges
Burpies to Kettlebell Press
LBC’s
3 Rounds
Stretches
20 seconds on, 5 second rest
LBC’s or Flutterkicks
Plankjack
Mountain Climbers
American Hammers
3 Rounds
20 seconds on, 5 second rest
Derkin
Shoulder Press w/ Kettlebell
Bent Rows
Merkin
Curls
3 Rounds
30 seconds on, 10 second rest
Sumo Squats
Calf Raises
Zombie Walk
KB Swings
Squat Curl Press
2 Rounds before the bell
Stretches
Announcements: Extinction run this weekend.
COT: JK2, HIPPA’s friend whose son has COVID, Timeframe’s mom, Tube’s boss (COVID)
Pledge OYO (my bad)
YHC was informed on Wed. Couger would make a rare morning appearance. Additionally Cougar would be bringing a FNG, who was going to be getting married at the courthouse later today. (Cougar is the best man) To pay homage to this event, YHC prepared today’s weinke with a marriage theme.
Alas, no FNG and no Cougar..
Disappointed? Yes
Change the Plan? No
11 PAX where gathered around YHC by 0530.
Its go time…
We knock out The Pledge of Allegiance.
Warmup:
Main Event:
Partner up…
The couples were:
BOS / EZ Rider
Purple Haze / Watts Up
Def Leppard / Sister Act
Flintstone / Slaw
Folgers / Round Up
Broke / Dirt
JJ
As you can see, JJ was the 3rd wheel. He made the best of it by making threesomes with all the couples as the time progressed.
Level 1
One thing about marriage is you do lots of activities together with your partner…
Let’s do 11’s with Hand Release Merkins on Level 1 and Squats on Level 2. Take the stairs to get to Level 2, but run the ramp back to Level 1. Partner 1 and Partner 2 do this together at the same time, at the same pace.
Meander to Level 2.
Sometimes a partner doesn’t feel well, is hurt, etc. and the other partner has to do all the work…
Let’s do 11’s again. This time with Burpees on Level 2 and Burpees on Level 3. Again, take the stairs up and the ramp down. This time one partner works while the other planks…
Meander to Level 3
In a marriage, you work together to accomplish goals…
Time for some Dora 1,2,3 P1 does the work, P2 runs to Level 4 via stairs and back via ramp. Then flapjack.
Mosey back to the flag, with enough time left to get 5 more burpees in for the train…
Time!
Announcements:
Prayer Requests were noted and lifted as YHC took us out.
Genesis 2:24
Therefore shall a man leave his father and his mother, and shall cleave unto his wife: and they shall be one flesh.
Ephesians 5:25
Husbands, love your wives, even as Christ also loved the church, and gave himself for it;
Ecclesiastes 9:9
Live joyfully with the wife whom thou lovest all the days of the life of thy vanity, which he hath given thee under the sun, all the days of thy vanity: for that is thy portion in this life, and in thy labour which thou takest under the sun.
Watts Up Powering Down
YHC blew into Cramerton this morning completely unprepared to Q The Goat today. Thought it was the 18th i was on deck. Nope! So OK, time ot make it happen! Went down like this:
COP:
SS-B X 5
IW X 20
Cotton Pickers X 20
Foot to hand stretches
Mtn. Climbers X 20
Mosey across the road to the bridge, Bear crawl across the bridge.
Wind up in the lot at the end of the park.
Partner up for BLIMPS,
P1 – Run to the end of the parking lot and back.
P2 – Do the called work.
We do this together so at the end of a round plank for the six.
B- Burpees
L- Lunges
I- Imperial Walkers
M- Merkins
P – Plank Jacks
S – Squats
Mosey back to the park and the shelter for some table work.
1st Round
10 step ups each leg
10 dips
10 inverted big boys
10 dirkins
Lap around the park back to the shelter.
Rinse and repeat above X 15
lap again.
Mosey back across the South Fork.
Triple Nickel time:
Bottom of the hill: HR merkins
Top of the hill: SSH
Repeat 5X
Pledge and COT
NMM:
Got surprised but not blindsided this morning. No biggie. YHC has done this long enough to figure something out on the fly. That is what experience does for you and is why YOU need to step up and lead! I try to keep it down to 4 a month because we can’t build leaders without letting them get their hands dirty and maybe even fail. No one goes through life undefeated. Unless you don’t ever step up and get your ass in the game. And even with the best preparation you need to get that it can go awry real fast. There remains no doubt in my mind that when Neil and Buzz got that 1201 alarm at 35,000 feet coming down to the lunar surface on 7/20/69 their training and experience as combat fighter pilots is why they go the job done. Which means they spent all of their adult lives putting themselves out there and being at risk. No more so than they did that day and became the first humans to set foot on another world.
Now, that’s extreme stuff there but you need to get the point. Which is step up, expect for things to go bad and recover. And related to that is when it does go downhill there is always one more thing you can do to get to a position of advantage. And after that another and after that another. Three strikes and you are not out in the real world. So push the rock and get in the arena. We need you to do that.
Welcome FNG Liono. A fellow North Meck Redneck! he doesn’t know it but there is a song written about us. I’ll sing it someday. Show to know!
Tesla
I show up at Folsom and we got 6 other HIMS there ready to move the rock. I had a workout wrote down that I was trying out for the first time and it went like this::
Warm Up
Gravel Pickers 10 IC 1 burpee
Hillbillies IC 10 2 burpees
Imperial walkers 10IC 3 burpees
25 Merkins 4 burpees
20 Peter Parker’s 5 burpees
20 Parker peters 6 burpees
50 mountain climbers 7 burpees
25 plank jacks 8 burpees
20 shoulder taps 9 burpees
20 CDD 10 burpees
NEXT ROUND
15 wide arm merkins 1 burpee
15 diamond merkin 2 burpees
25 squats 3 burpees
20 little Gumby in the woods 4 burpees
25 LBC 5 burpees
20 Freddy mercury 6 burpees
15 big boys 7 burpees
15 lunges 8 burpees
20 SSH 9 burpees
20 plank jacks 10 burpees
WARM UP OVER LETS MOSEY
At the shelter we partnered for Dora!
100 Dips 200 American hammer 300 LBC
P1 workout while P2 runs over to the bathroom to grab 5 hip slappers!
NEXT
50 dips with 10 burpees
2 rounds of
10 incline merkins, 10 step ups, 10 American hammers, 10 Squats, 10 LBC and in between each round we got 10 burpees!!
We were at 140 at this point so we felt the need to get 10 more at the shelter.
Mosey to the finish. On the way we stop at the speed bump and slaw wanted to do 5 more BURPEES
We get to the end and SA wanted to 10 more burpees so we did.
Man it was fun out there today!
announcements
extinction run this Saturday at 9:00 in Belmont
CSAUP March 6 sign up!
prayer request
Big Pappy family
SA family
Westside family
Injured PAX
Our youth in the community
I talked a little about not getting focused on our schedule or things that our life says is ahead of us. Focus on Jesus and TODAY. Tomorrow will work itself out and God will lead you in it as well. Let’s stay focused on becoming a bond servant of Christ.
thank you men for letting me lead as always it is an honor!!
Round Up
YHC ran the loop. They rucked somewhere.
Announcements
Extinction Run
Prayer Requests
There were some struggles during the Name-o-rama, but we did our best.
Prayer to take us out.
This was followed by a good discussion at Q-Source led by Stroganoff on Agreement #4: Always Do Your Best.
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