Month: March 2023 (Page 2 of 13)

14 + YHC showed up to run and ruck

Announcements ——-
Pushing rocks thru 31st
Community Run, incl Speed for Need – arriv 815, race 9am.
also at Comm Run – Pain lab workout – park at old ymca

QvQ 6:30 Folsom

TAPs ———-
Lana – friend kidney treatment
Orangeman’s Former manager – recovery
Chip Ferguson son- received lung/pancreas transplant
Fannie’s sister law illness
Virus – daughter – heart valve surgery
Jenna glass recovering
Sargento – elbow
Continued prayers for Eloise (Tooth Fairy)
Ryan Sheehan – coma

Glad to be out there with the PAX

—Bubba Sparxxx

13 HIM met to push rocks on 3/23/23.  With just a few days prior to P200 and Moritmer we had some real diehards out.  The route took us to the armory and back.  I originally planned to cut it short due to upcoming race but Waterboy was there to keep me company and 5 miles flew by.

Prayers of Broke’s co-worker with cancer, Radar’s sister, Tiger’s mom Clavin’s M and Termite’s brother

Three runners put in a little over 5 miles of work at the Pub. Great conversation to Pelican’s and back.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
Obstacle Course Race at Folsom on  Saturday, April 8 at 6:30 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.
F3 Gastonia Time Laps Run at the Whitewater Center.

Prayers
PAX and families dealing with cancer.
Roscoe has a neighbor with a family member diagnosed with bladder cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar

VQ at the goat – shoulda started with cherry pickers, opportunity missed

started with pledge

no FNGS

not an expert yada yada

On to warmups

3 burpees, 30 gravel pickers(ic), 3 burpees, 30 flutters (ic)

mosey around Main Street to the back alley then calf raises up the stairs

In keeping with the date, theme was 3 for 30 – VQ -Keep it simple stupid

Round 1

30 Monkey humpers, 30 big boys, 30 A. hammers

run lap around  main Street/back alley calf raises back up the stairs

Round 2

30 CDDS, 30 LBCs, 30 crunchy frogs

Lap

round 3

30diamond merkins, 30 mountain climbers, 30 Bobby Hurleys

lap

seeing as how it’s my first Q and I greatly overestimated  the time that would take… rinse and repeat the 3 rounds

Mosey to the train underpass for some Mary, included some wall sit presses, seated march, squats

Mosey back to the circle to finish up with some six shooters and five Burpee‘s for the train that we could hear from Bess’mer city

Announcements
End of pushing rocks tomorrow
Foundation run Saturday – pain lab on site

Prayers

ryan sheehan(sp), virus’ daughter, Pilgrams co worker

praise – Jenna Glass

Doodles prayed us out

Today, marked the seven year anniversary in F3.

• Sargento EH’d me
• My first post was at THE STORM
• Whoopie was on Q

Seeing no FNG’s, I gave a brief disclaimer and we took two laps around the track at New Hope Elementary and then circled up for the warm up.

WARM UP:
Windmill x 10 IC
Imperial Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (Forward and Backward)
Plank Jacks x 10 IC
Parker Peter x 10 IC
Squat x 10 IC

Beatdown #1: (Escalator around the track)
7 merkins – Lap
7 merkins, 14 jump squats – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap
7 merkins, 14 jump squats, 21 mountain climbers (count one side only) – lap

Beatdown #2 (7’s)
Six derkins run across the field and perform one lunge (count one side only)

Beatdown #3 (Burpee pyramid starting at 7)
7 burpees run the length of the parking lot in front of the school – rinse and repeat so a total of (for a total of 28 burpees)

Beatdown #4
We headed to the benches at the baseball field and did 7 dips, 7 derkins,  and 7 irkins, followed by  14 of each exercise.

With a minute remaining we headed back go COT.

Announcements:
Q vs. Q, Saturday at Folsom – 6:30 a.m. start. Check Slack for more details.
Pain Lab at the Ball Park at 7:00 a.m. Tube is taking the Q.
Community Foundation Run on Saturday, April 1 at 9:00 a.m.
F3 Lake Wylie CSAUP, Satuday morning May 6 at 9:00 a.m. in Clover.

Prayers
Families dealing with cancer.
Nutria’s brother is going through the adoption process.
Nashville school shooting
Mississippi storm damage.

Aye,
Radar

A little late on this one, but here goes. A few of the regulars were missing and I assume they were tapering for the P200. Still, we had a great crowd. Shout out to Chubbs for pushing his pace a little more today and also to Wirenut for running around me and helping motivate me to run a little further this morning!

• Montross

I saw Round Up after my run this morning. He was quickly heading to the truck to get home to help his babies up and ready for the day, but I did get to ask him briefly about some ‘interesting’ Facebook videos I saw of him and his baby last night. You will need to friend him on Facebook or ask him in person for more details. He and his M are 2 of the funniest people around on Facebook so you should check him out. They’re like a little reality show or something.

Great crowd this morning. We had 17 running or rucking various distances. Great work men!

Announcements: Q vs Q final at Folsom Saturday @ 6:30, Community Foundation Run also Saturday at the basseball stadium in Gastonia. Painlab-style workout before the run at the stadium if you’re interested. See Ball Joint or Flintstone if you are interested in the 24 hour run at the White Water Center.

• Montross