Fitness, Fellowship, Faith

Day: May 26, 2023

USNWC – Time Laps 24hr Relay – F3 Rock Pushers

The US National Whitewater Center Time Laps Relay is a 24-Hour relay consisting of teams of 1, 6 or 12 “runners”.  Having 7 or more on your team you compete with the 12-person teams.  Team F3 Rock Pushers was assembled of nine Gaston guys who pushed the hell out of rocks for the entire 24 hours.  We had seven trails to choose from ranging from one mile to 6.8 miles, each route earned the team points based on difficulty.

Our day started with Termite and Orangeman claiming our camp spot as the rest of the guys trickled and raced in before the kickoff dinner and race briefing.

7:00pm Termite toed the line and tore through a 6.8 mile trail called corn-panda followed by Balljoint running 6.3 on east main, Flintstone running 5 on Fig-North, BOS running 4.5 on Academy, Gearwrench running 3.5 on Field Trip, Orangeman running 3.2 on South, Mabelline flying through the 1 mile channel loop, Barney running 5 on Fig-North and Sparky running the 4.5 mile Academy to complete our first team loop.

There is method to this madness.  I know…Mabelline on a one mile and BOS on 4.5?  BOS runs the channel loop later in the planned attack.  If teams run all seven trails in 8 hours the team receives bonus points.  There are also bonus points for other challenges along with free WWC passes, and beer too.

Our team ran from 7pm Friday to 7pm Saturday using almost every minute available. On the trails we logged 109 race miles running one at a time.  Remember the bonus points mentioned above.  Every eight hours we played a game of go find the orange cone.  The WWC was divided in a grid and we were provided an area where the cone would be.  This was done three times each time having to find eight cones.  The mileage clocked during these challenges most likely exceeded the mileage we racked up during the race.  We gathered bonus points for running all seven trails and gathering orange cones all three times they were offered.

A big thank you to the men who came out to hang and cheer us on.  Jane Fonda, Cheez Whiz, Eh Yall, and 2.0,  Pilgrims Progress, Sargento & M.  Plus a huge shoutout to Hacksaw and RoundUp who came out and ran a few loops with the guys.  RoundUp chased Sparky through the trail so fast they missed one of the check ins.  In Sparky’s defense we heard that fork in the trail was missed many times over the weekend.

Many different strategies were tested during the race.  We had friendly competition with the Harrisburg and MeCa F3 teams and all tried to get all bonus points along with all the miles possible.  We fell short but had a great time.  Well except for when Gearwrench was racing with RoundUp through the trails, twisted his ankle so severe he basically flipped his foot upside down.  RoundUp said he saw the sole of his shoe on top of his foot!

In total there were 300+ runners on 63 team, 5 of those teams were F3 all who ran a total of 5894.2 miles.

A great time was had by all.  Next year we should have two F3 Gastonia teams race each other.

Peace!  BOS

 

 

 

Awkward Exercises & Bad Music

YHC is not a “let’s try something new” type of person. I usually like to stay within the routine. However, there are times when you have to try new things. YHC came across Vincent Biffle on Instagram who had over 743k followers and promised “at-home” abs in 20 minutes. After watching a few of his reels, YHC realized it was the same exercises we did in the gloom with a different name. So after copying a few of his sets, a weinke was formed. YHC knew that this could get monotonous so let’s get crazy and throw in some music. YHC had never Q’ed a circuit workout like this and based on memory had only used music one other time. This would not be a typically JJ Q.

Fast forward to 0530. Let’s get started…

Quick disclaimer
The Pledge

Warm-up (which was one of VB’s cardio workouts)
SSH IC x 10
Squats IC x 10
Lunges 5 each leg
Merkins IC x 10
Elbow plank while two different PAX counted to 10

Mosey around Snoball’s and across the street to the bank parking lot.
The Thang
7 sets of 5 exercises
45 seconds of work with 15 seconds of rest, 1 minute between sets
For the 1 minute rest, we moseyed around the island in the parking lot

Set 1
Standing Climbers (sort of like Imperial Walkers but your knee stays straight instead of pulling in)
Imperial Hillbilly Walkers (it was about this time the insults started flying)
Standing oblique crunches with a toe touch (at this point, the insults were getting nastier)
SSH x Crunches (2 SSH then a standing crunch with each leg)
Butt Kickers

Sets 2 and 3
Squats
Forward and Reverse Lunges
Lateral Squat + Knee Drive
Squat Walkers
Close Feet Squats

Sets 4 and 5
Reverse Crunches
Bear Plank w/ Donkey Kick
Parker Peters + Fire Hydrant
V-Ups
Imperial Walker Squats

Set 6 and 7
Seal Jacks + Squats (2 and 2, repeat)
Run Punches
Squat Front Raises
Crunchy Frogs
Mountain Climbers

Mosey back to the flag

Announcements
2nd F Lunch was this past Weds (Whoops)
Capt Stubing Q downtown on Friday coffee & doughnuts (Whoops again)
Memorial Day Murph – 0700, no 0530 bootcamp
Trail Run – get info from BOS

Prayer Requests
Flintstone’s parents
Jackson Hall
Razor’s friend, son passed 2 weeks before 9th birthday
Chris Hoss (sp?)

Prayer to take us out

Until next time…

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