Warm Up
Seal Jacks 15
Mtn Climbers 15
Wide Outs 15
WO
Bear Crawl and Lunge Across Bridge
100 Merkins
200 LBCs
300 Squats
Calf Raises up stairs 50 ea x 3
11s
American Hammers
Hand Release Merkins
Day: November 11, 2021 (Page 1 of 2)
Extinction Run – Take Two
A little warmer than the first Extinction Run and a few more runners too. So, we were off to a good start. Thirty-six runners came out to run and support Gaston County Young Life. Chilly temps to start the day and wind that would not quit.
For those of you that missed your opportunity to checkout this event (twice) it goes 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.
After a quick welcome, Happy Birthday to EZ Rider (Respect!) and brief disclaimer we were ready to go. The siren sounded the start of the first lap as the Cheer Dinosaur and the GCYL DJ team were working the crowd. Thirty-six 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. The GCYL hype crew were offering up donuts at the start finish line but very few runners accepted their offer. Around the five-mile mark we had a few more runners pull into the pits. Each time around I heard just one more, until… the brewery opened. Ten miles in and the field was still running strong. We passed the half marathon point and still had a strong field running against the clock. Mile fifteen hits and our last three runners take the course. At the end of fifteen, two of the three runners pulled the chute and tipped their hat to the last man standing. With that Virus took a speedy victory lap for mile sixteen.
This brought our F3 Extinction Run II to a close. Great job by everyone!
Here are your winners!
PAX
1st Place = Virus
2nd Place = Balljoint
3rd Place = Purple Haze
M’s
1st Place = Dodo Bird (M Orangeman)
2nd Place = Pocahontas (M Pilgrim)
3rd Place = Acid Trip (M Purple Haze)
2.0’s Eight & Nine Yrs.
1st Place = Phelps (Norwood 2.0)
2nd Place = Gamer (Balljoint 2.0)
2.0’s Ten & Eleven Yrs.
1st Place = Mandalorian (Purple Haze 2.0)
2nd Place = RBI (Balljoint 2.0)
First place (adult) runners were awarded with their victory medals and Primal Brewery growlers. Second and third were awarded with medals and Primal Brewery glasses. After the medals were awarded and we named M Pilgrim and M Purple Haze we moved on to the 50/50 drawing. The 50/50 pot grew to $87 before our GCYL DJ pulled Radar’s ticket as the winner. Being the true HIM Radar is he threw his winnings back into the Extinction Run pot for GCYL.
After the dust settled we collected $800.00 for Gaston County Young Life and had a great day full of F1, F2 and F3. Thanks to all of you for your donations.
Last but certainly not least, Thank You to all of our volunteers! Buckshot, Uranus, Guac and the GCYL Crew, Musicbox (AKA Cheer Dino), Flintstone, and Pilgrim. With your help setup, parking, traffic control, runner safety, music and entertainment made the day a complete success! Still don’t have the weather dialed in, maybe next time.
Hope enjoyed it. Until we do it again!
BOS
10 PAX posted to Midoriyama on Tuesday. YHC had been reading through some old BB looking for inspiration and found some that were pretty simple and effective. I believe PM and I had come up with this idea to prepare for a mud run or something. During obstacle races you run a little while do some work then run again. We decided to try and mimic that and so we did it again on Tuesday.
Warmup:
Goofballs, Seal Jacks, Butt kickers, and High knees.
The Thang:
I’ve been trying to push the K.I.S.S.(keep it simple stupid) method with my team at work so it seemed fitting. Pick three exercises from different body groups do them and run. Rinse and Repeat and for good measure throw in 5 burpees here and there, especially at speed bumps.
We did merkins, lbc’s, and squats several rounds until someone started before I called it then we decided to switch to CDD’s, Freddy Mercury’s, and Lunges. You gotta lull them to sleep then surprise them! They like it that way. We stopped at the playground for a few rounds of dips and pull ups. We also stopped at the shelter for dips and step ups. Good job by everyone! Parkour!
COT:
Pledge
Announcements-Christmas party 12/11, Service project meetup at Gashouse this Saturday after the workout then hand out bags 11/19 at the Salvation Army.
Prayer Request
Moleskin:
So I named this BB after my Grandmother. She was my last grandparent and when I retrieved my phone from my truck to do the COT I saw the message that she had just passed. I knew it was coming and told my Dad it was ok to just text me if he didn’t want to talk when it happened. Virginia Keever was a hard working, out going, loving woman that loved to laugh. She spent most of her life working in the area cotton mills and worked all the way into her 80’s, after retiring, cooking food for her church preschool program. She loved me more than I will ever deserve. She pulled me out of some, will call them spotty, situations as a child taking me to stay with her at times. She spoiled me unbelievably even though she never had a lot herself. She always said she considered me to be like her own child. While I’ll miss her I know that she is in a better place. I know this because at the end she was asking God to take her home and said she was ready to be with Jesus! This is solid proof of her faith and gives me comfort. I just hope I can live the way I need to and have the faith Virginia Keever had so that one day we can stand together before the lord in worship.
10 HIM’s showed up to get stronger at Prison Break we all ran, the site Q was fartsacking from staying up too late watching his beloved Blue Devils play.
COT:
I shared about my last 3 years of experience with the Guardian ad Litem program and challenged the guys to consider becoming one. We are in need to fill our next training class with volunteers in January. Ask me about this life changing opportunity.
Many prayer request. Slaw took us out.
Sarlacc Out
I had been a week behind and figured that at the workout on Tuesday. I asked Ball Joint who had the Q Thursday and no one did, so I grabbed it. I promptly asked for Spackle’s contact information. I reached out to him and told the plan and he was in.
Disclaimer and Welcome
Warmup: SSH x15 IC, Gravel Pickers x10 IC, MNC x 15 IC, LOR/ROL stretchy.
Thang: Line up per Spackle directive in two lines. Start off to the drill and get into a cadence run up to the flag. It wasn’t as pretty as the pros, but man it was awesome to hear him call out the cadence and the men running to it. Run to the flag, grab the pledge and hit 22 for the vets. That was awesome do as I call the down part and heard the echo of the count.
Mosey to the parking lot for two rounds of 11s. Squats/Merkins & CDDs/Lunges
Lineup for drill to move us back to the parking lot. Much better this time. Great to work with these guys as one.
Go to tennis courts for some Veterans Day trivia. Wrong answers had some number of burpees and correct ones did too.
Questions: Does Veterans Day have an apostrophe (no). What was it originally called (Armistice Day). Due to government mishaps, it was moved and celebrated in this month until correct (October). Who signed the bill making it Veterans Day (Dwight. D “Ike” Eisenhower). What branches of service fought in WWII (USMC, ARMY, NAVY – Air Force was formed after and was the Army Air Corp).
Finish with a round of 4 corners doing SSH, Mountain Climbers, Merkins, Squats.
Time and Done.
Prayers: Achy Breaky (M and BABY!), Sister Act, Big Pappy, Purple Haze and the young lady in his church, VETERANS!!!!
Announcements: Christmas Party, Care packages packed this Saturday and distributed the following Friday at Salvation Army (3:00), Rudolphs Final Q this Saturday at Gashouse.
With 4 HIM’s on board on a very pleasant Veterans Day morning, we all strapped on our rucks and prepared for the impending beatdown. It was mid 40″s, cool, and clear. Really a beautiful morning.
Planted the shovel flag and said the pledge.
Headed out of the parking lot at a brisk pace down River Wood stopping at the parking lot of the Dr’s office for
20 Rocky B’s
10 Mike Tysons
20 Step Ups (eat your heart out Whoppee)
After our brief detour we continued to Gastone’s hill and rucked at a brisk pace to the top.
At the top:
25 LBC’s
20 heels to heaven
15 American hammers
10 windshield wipers
5 V ups
Back down the hill, left at the bottom, to the next hill (Plantation Trl).
Bernie Saunders up to the street light.
Continuing up Riverwood back to the Dr Office parking lot for
Triple Nickle-
5 squats
10 calf raises
x 5.
Back at Pelican’s just in time
Prayer
Thank you Castle Rock for stepping up and taking the Site Q. Thanks PAX for the opportunity to lead and the push. It is an honor.
THANK YOU TO THE VETERANS FOR YOUR SERVICE.
Aye!!!!!!!!!!!!!!!!!!
Timeframe
It was Tuesday Nov 9th and the Pax started to gather at what was promising to be an awe inspiring workout at the Bulldog. A cool high 30’s and clear morning with Jupiter, the Moon, Saturn, and Venus all in a row and clearly visible from the Bulldog track.
We planted the Flag and said the Pledge.
No FNG’s
No warmup,
The thaang was the SSH’s and LBC’s ladder down by 10’s. All other exercises stay constant.
60 SSH’s
60 LBC’s
20 squats
20 monkey humpers
20 merkins
20 plank jax
20 mountain climbers
20 American hammers
20 flutters
20 Freddie Mercury’s
Finished just in time.
Walk a lap around the flower bed island. This was originally planned to be walk down to the concrete pad beside the loading dock. Q fail the this was not properly scouted and had an overwhelming odor from the trash dumpsters that deemed the location uninhabitable. It was Omaha’d to walking around the island in the parking lot where all we had to deal with was 5 sweaty dudes.
Prayers;
Tube’s aunt started chemo and radiation this week
Announcements:
Blood Drive Nov 11
Chad 1000 Nov 11 – Bulldog
It was an honor. Thanks for the push guys.
AYE!!!!!!!!!!!!!!
Timeframe
13 men at Folsom this morning!
Quick warmup then mosey to lower parking lot.
Gonna use the hill that goes from bottom parking lot to the triangle just past bathrooms for this exercise. Will run to set points, but continuing to advance further up the hill each time. Exercise called here is “Rack and Stack”. One of my favorite workout routines and it goes like
Mosey to a set point for 10 Burpees, then return back to start for 10 Burpees. Mosey to the next stop further up the hill for 20 Jump Lunges, return to start for 10 Burpees, 20 Jump Lunges. Mosey to next point for 30 Merkins, then return back to start for 10 Burpees, 20 Jump Lunges, 30 Merkins. Mosey to next point continuing the climb up the hill for 40 LBCs, return back down to start for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 LBCs. Head to last point for 50 SSH, then return back to start for 10 Burpees, 20 Jump Lunges, 30 Merkins, 40 LBCs, 50 SSH. Great routine, and the added hill work makes it suck even more.
Next exercise called is Dirty 11s. Use the width of the bottom parking lot for this one. Start on one side with 10 Imperial Walker Squats, run across stopping in middle for 2 Hand Release Merkins, other side 1 Shoulder Tap, return back across stopping for 2 HR Merkins, Next set is 9 IW Squats, 2 HR Merkins, 2 Shoulder Taps, 2 HR Merkins. Continue this until you finish with 1 IW Squat, 2 HR Merkins, 10 Shoulder Tap, 2 HR Merkins.
Time for one more exercise. Called Route 66. Start at bottom on first line and do 1 Mike Tyson. Then Bear Crawl two parking space lines for 2 Mike Tyson’s. Bear crawl two lines then 3 Mike Tyson’s. Continue until you finish with 11 Mike Tyson’s. That sucked!! Mosey back to flag, Time!!
COT
Prayer Request
Announcements
Nameorama
Appreciate the opportunity to lead!
SA
Pledge
8 runners for a chilly, but calm Veteran’s Day run at the Pub.
Wasn’t sure if Short Sale was more irked at me or SA for not picking up (him) the six.. for he commented that YHC needs to put others before himself (true always), and he seemed to have been keeping SA from getting to work earlier.
Announcements:
Christmastown 5K
Freight announced putting together packages at Schiele after Saturday workout.
Word:
Do not be conformed to this world,[c] but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.[
“Don’t let the world around you squeeze you into it’s mold, but let God remold your mind from within.” TIm Keller?
Waterboy took us out.
Nice work, Men!
Seuss
Ruckers Rucking with Rucks on.