Month: October 2021 (Page 8 of 10)

Who:  F3 PAX, Ms & 2.0s

What:  F3 Extinction Run – You vs. You Running Challenge / Charity Fundraiser

When: 11/6/21 at 0900

Where:  Primal Brewery – 52 Ervin St. Belmont

Why:  All three Fs.  Challenge ourselves.  Cheer for each other. Raise money for the community.

Charity: $10.00 suggested donation for Gaston County Young Life

Format:  One mile run against the clock; one mile at a time.  Each loop begins and ends at Primal Brewery.  From the 0900 start the first mile must be completed within the 13-minute time limit.  The second mile cannot be started until the horn 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.  How many miles can you run before you run out of time?  Run a 10-minute mile?  You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile.  Come challenge yourself to a run, cheer on your brothers and stay for lunch and a drink.

How long can you prevent your extinction?

Primal Brewery will open at 10:00 for beverages and bathrooms.  Kitchen opens at 12:00.

Bring the M. and the 2.0s!

Spent most of the week praying for no rain on Saturday morning, and it worked out. Then, we worked out.

YHC got the men moving quickly at 8, to The Bunker for a quick and simple warmup of burpees, LBCs, and merkins. Then we headed to the pavilion. Called a Dora with merkins, big boys, and squats…although the big boys were met with a little resistance. Apparently I woke up feeling dangerous, maybe a little too dangerous…as I ended up switching the big boys to LBCs midstream. The guys kindly acquiesced.

After finishing up we took a mosey up to the football field, where some odd 10 foot poles with tetherballs on top of them greeted us. YHC then introduced all present to age old game of Angleball. Here’s a cheesy video for all of you fartsackers who were afraid of the rain: https://www.youtube.com/watch?v=asS5nEsgasY

Split into two teams of 5 and got to work, with the scoring team having to do 5 burpees, but then getting to call out what the non-scoring team had to do. This ended up escalating from 10 burpees, to 15 CDDs, to 20 big boys, to 10 kraken burpees, to eventually hip slappers on the old BMS wall.

Learned a few things about the HIMs though: Don’t hit CPAP on the head, he goes into rage mode. Doodles can speak things into existence, which was a really bad trait this day. Sweetheart might be Steph Curry in disguise.

Then we moseyed back to the Yank himself to join the men of The Bunker for COT.

Prayers: Unity in our country; Uranus and family (had memorial service for their baby Sadie on Saturday); Sweetheart’s mom received some hard news about her cancer; Tiger’s stepsons.

Praise: Gavel started a new job at the DA’s office quickly and unexpectedly after leaving his old job; Buckshot & family’s rapid recovery from Covid.

As always, it’s an honor to be a part of this group of HIMs, but especially to lead again.

It turned out to be a nice Saturday morning to my pleasant surprise and in spite of all of the weather reports that I heard.  Cloudy and overcast but no rain.  Maybe this threat of rain is what held some of the Gashouse regulars back.  Maybe it was the fartsack monster.

Bootcamp had 4.  Painlab had 4…it was great to see Hunk A Junk.

Bootcamp did 4 triple nickels and 3 laps of 20 squats and a lap.  I’m just going to call it 5 triple nickels.

Anyway, we had some fun.  The guys were great as always.  Solid workout.

It was a real honor to take the rains.

AYE!!!!!!!!!!!!!!!!!!

Timeframe

Man what a nice morning!  It was great to be at the bunker this morning and have the opportunity to lead.  As most of y’all know I’m not tech savvy, but I actually pulled off an AMRAP workout fairly well. There was great group of guys which made Qing all the more fun.  We had lots of mumblechatter and grunts and we got some work done…

Warmup :

3 min stretch…Yeah we did that and it was great 

MNC x 10

SSH x 15

Monkey humpers x 15

Thang:

10 burpees in cadence

AMRAP : 1 min with a set of burpees and a 60 rest between each group of 7…

Squat curl press

Merkins

Flutter kicks

Tricep extensions

Plank jacks

Halos

Squats

10 burpees in cadence

Dirty Dogs

KB swings

Curls

Big boys

Chest Press

Baby makers

SSH

10 Burpees in cadence

American Hammers

Bobby Hurleys

Rows

Front raises

LBCs

Calf raises

Mountain climbers

10 burpees in Cadence

Rocky balboas

Chest press

Pull overs

Lunges

Heels to heaven

We ended with various forms of Mary and met up with the boot campers.   Great times and great pax.

Warm up IC  x 10

Sarlaac is out hurt today; so Pick Cherries while I give disclaimer.

Merkins

LBC

Squats / Low slow RF

Windmill

Pledge

Mosey to the baseball field parking lot. 

In the parking lot we complete our first Route 66

Merkins with bear crawl. Reverse back with LBC and crab walk.

Mosey up and around the intersection and check out all the tractors. Continue over to the parking lot by the medical building  for our next Route 66.

SSH

Turn around and reverse back with Squats.

Mosey down to the parking lot at the ponds for our next Route 66

One leg deadlifts/ Drinking bird

Toy Soldiers.

Mosey to the tennis courts.

Zombie walk a length of the court then sprint to the end of the court. Walk back and then sprint again. Walk back and then Zombie walk back the rest of the way back.

Leg Stretches.

Warm down.  10 counts

Core time with pockets.

Crunchy Frogs

Oblique V-ups

Pretzel Crunches

WW1

V-up / Roll up

Hillbillies

Imperial Walkers

Announcements.

Red Raider 5K

Christmas Town 5K

Prayer request.

Bourbon chase

Covid requirements.

West side family.

Big pappy and family.

Who has time to do anything nowadays. Our lives are rush rush, hurry hurry. But one thing is for certain. When you make time to get up before dawn and meet up with a bunch of like-minded idiots, it sure does make life better.

We had 8 idiots show. Time Frame was there to lead Bootcamp and cared to share that an ole college buddy wanted to hang out last night and have a few beers. Only, TF has quit drinking for the last couple of months, so no party. Good Work brother! Bravo!! So he didn’t stay up late, he went to bed early and lead by example. The group split up and Painlab stayed in the parking lot and played some ole 80’s rock with a couple of bricks. 

Warmups: Arm circles, shoulder shrugs, Don Quixotes and burpees

Chest 50/10 sec: Merkins, CDD’s, superman pullups, incline pushups, decline chest press R&R 

Arms 50/10 sec: Curls, inside curls, bent inside curls, praying mantis curls, shoulder presses  R&R

Abs 50/10 sec: Peter Parkers, crunches, American hammers, heels to Heaven, hip raises R&R

Mary for the last 5 minutes: Flies, squats & blanks.

Good crowd this am, fair mumble chatter, don’t read anymore if you have eaten something recently….

We started with a quick disclaimer then a warmup. We moseyed to bridge and lunged across. About halfway across I said something about the wood ending or wood being short, someone said “that’s what she said” and then it came out. I cannot un-hear it. Tesla said “that’s why I have a long tongue.” There, I got it out, you read it. Now try to forget it. We finished lunging, did some hops on the way back then moseyed up to the steps near the F3 Painted Wall (if you are an old guy, you know what I am talking about). We 3-partnered up and split up. P1 up top doing big boys, P2 at bottom doing SSH, and P3 run up stairs and tag P1 who runs either down the stairs or around the building to tag up P2. We ran thru this a few times. After this we moseyed back to the bottom corner of the square for some 22’s. This wasn’t the usual 22’s, it was backward 22’s, also called 22’s. We started at the bottom with 22 Mountain Climbers then Nurred up the hill for 20 Big Boys then back to the bottom for 18 Mtn Climbers…all the way down to 0. We moved on back to the bridge and lunge or hopped across the bridge and got to some benches for step ups and Derkin/Plank. We partnered up and split the 200 step ups in Dora fashion with Plank position for the partner not doing step ups. As a group we did 1000 total step ups then moseyed back to start for some Mary then finished up.

COT and Pledge then we finished. Prayers for guys traveling this weekend.

I’ll try to forget the tongue thing……

Whoopee

BTW, my legs are a bit sore. Got the Chad1000 coming up in November, Blood drive, and Extinction Run coming up.