Author: BOS (Page 1 of 7)

Gashouse PT Day!

Warm Up

SSH x 15 IC / Imperial Walkers x 15 IC / Gravel Pickers x 15 IC / Plank Jacks x 15 IC / R foot over L stretch / L foot over R stretch / Feet together stretch / Arm stretches, and we were on our way.

Four split from the Shiele Museum pain lab crowd and made their way to Sherwood Elementary.  Two moved quickly and two not so much.  Upon arrival we found Whoopee loitering at the school track just waiting for the fun to begin.

Standard PT.

Run + Merkins / Squats / LBC’s / SSH

1 Lap + 100 Reps of the exercises above.

1 Lap + 75 Reps of the exercises above.

1 Lap + 50 Reps of the exercises above.

1 Lap + 25 Reps of the exercises above.

4 Laps and Done.

There was lots of conversation about college sports, 2.0s graduating, college life and rucking.

Two guys were putting in the work running precision laps and executing every rep.

Three roughed up guys chose to ruck while the others were running and stopped to complete some reps each time the runners stopped.

Time caught us so we headed back to the Shiele for COT.

PT Times:

JJ 44:49

Stroganoff 44:49

Shortsale *INC

Whoopee *INC

BOS *INC

Timeframe gathered the guys and closed us out in prayer.

Prayers for Turtleman’s family.  Termite and Anchorman. Recent Graduates.

12 HIM showed at the Goat for what YHC thought was going to be a quiet workout.  Well that didn’t happen.

Count off to myself because some days its easier, a quick disclaimer and its time for our warm up.

8 SSH IC + 2 Burpees / 8 Imperial Walkers IC + 2 Burpees / 8 Crack Pickers IC + 2 Burpees / 8 Plank Jacks IC + 2 Burpees.  Lots of confusing looks and comments about 8 reps compounded by the fact that YHC even messed up the count.  The burpees didn’t quite register either since they are not regularly on this Qs weinke.   The 8 & 2 was a nod to Mom’s 82nd birthday coming up Saturday.

Mosey to the bridge and Lt Dan across.  10 Merkins and plank for the six.

Mosey to second bridge and cross with High Knees and 10 Morrocan Night Clubs on the other side.

Mosey to the back parking lot for three rounds of four corner stack.

Round 1 = Start with 10 Merkins, run to second corner for 10 Merkins and 20 Apollo Ohnos. Run to third corner for merkins, Apollo Ohnos and 30 Squats. Run to fourth corner for Merkins, Apollos, Squats and 40 Flutters. Plank for 6.

Round 2 = Stack 10 Monkey Humpers, 20 Calf Raises, 30 LBC and 40 Air Presses

Round 3 = PAX Choice.  Boudin called 10 Merkins, Mama’s Boy called 20 Burpees (WTH!) At this point the Q started taking more shots and Mama’s Boy too.  Dr Seuss called 30 American Hammers and Radar called 40 Lunges.  And we are off.  Lots of grumbling and modifying on this round, but lots of hard work too.

Mosey back to the flag for Mary.

Announcements:  Memorial Day Murph.  Tequila Sunrise moving to Southpoint HS while driveway is under construction.  6/1 = PT Test at all Saturday AOs

Prayers:  Turtleman, Gavel’s Family, Termite, PAX on IR and Graduates.

Til next time!

BOS

Sixteen HIM dove headfirst into the Storm.  Two got out early for an extra mile while cones were being placed and before the others pulled into their starting spots.

A quick disclaimer and count off and we were ready to go.  Warm up:

15 SSH IC / 15 Imp Walkers IC / 15 Gravel Pickers IC / 15 Plank Jacks IC / Stretch for the old guys.  R over L / L over R / Feet Together / Arm stretches and that was enough stalling.

Mosey to guardrail.  Decline Merkin x 10 /  Dips x 10 IC / Incline Merkin x 10 IC

Mosey to traffic circle and circle up on your six. Leg lifts.  One person runs around the circle while others hold six inches.  Runner returns and yells up.  Feet go up to 45 degrees while next runner runs the circle then yells down.  Repeat through all runners.  Flip over to plank and follow the same rules with high plank and low plank.

Mosey to main parking lot for football.  Touchdown Beatdown.

Bear crawl through endzone to 10 yard line.

10 Jump squats, run to 20

20 Merkins, run to 30

30 Flutters, run to 40

40 Monkey Humpers, run to 50

50 LBC, run to 40

40 Apollo Ohnos, run to 30

30 Plank Jacks, run to 20

20 Squats, run to 10

10 Toy Soldiers, Bear Crawl through endzone then run back to start.

Multiple trips across the field were made.  Great job everyone

Back to the flag for some Mary and time was called.

Announcements

Memorial Day Murph / PT Test June 1st / Blood Drive coming soon.

Prayers

Turtleman, Termite, Recent Grads, Breakers Family, PAX on IR

Til Next Time

BOS

Extinction Run IV – FSHD Society – The BEST one Yet!

Once again, we had rain in the forecast for the week and the day of the event.  YHC spent the week checking the forecast as Anchorman stayed calm and collected while saying “Stop it! We will be fine!”  Truth be told it could have rained all day and it wouldn’t have taken the wind out of our sails or the smiles off our faces.  The rain stopped in the early morning hours and the course was looking good Saturday morning.  Extra tents were brought in by Pinto and Pilgrim just in case but thankfully the weather cooperated.

Our volunteer team showed up strong and had tents and tables setup, and the cones and flags out before we knew it!  If you brought something, setup or moved something, offered something…Thank you!!

The reason we are here.   Sixty-Eight runners signed up to run Extinction Run IV and the veterans took our minor changes in stride.  Because we promoted this run out far and wide we didn’t know what type of numbers we were going to have.  What we ended up with was a healthy group of runners and spectators joining together to raise money for the FSHD Society and Team Anchorman.

Run format: 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 after the 13-minute mark. New this year we adjusted our timing down by 20 seconds.  The second mile pace and each mile following were reduced by 20 seconds. Mile two must be completed within 12:40 time limit, mile three within 12:20 and so on. Runners must meet the time limit to proceed to the next mile however if they were close and wanted to go again who are we to stop them.

We started with a quick welcome, a very brief disclaimer, some veteran heckling and we were ready to go.  Our mascot T-Rex was ready, our traffic safety team took their places and Sixty-Eight runners and one T-Rex toed the start line, and we were off.  The field looked massive as they moved up the gravel driveway.  Some runners sped through the first lap and others paced themselves planning for a long event.  Our new timer made the clock resets faster and after a few words from Anchorman we were off for lap number two.  A few runners were putting the hammer down on each lap and enjoying a bit of a rest between loops.  Others were pacing in the back like snipers waiting for the right time to pull the trigger.  A couple of miles in we started to lose runners just as others were getting warmed up.  While runners were on the course Ruck Raffle tickets and 50/50 tickets were selling like crazy.  Spectators cheered the runners on as the clock continued to count down.

The kids under 12 division pushed farther this year to the six-mile mark.  The women’s and men’s divisions went on for a while longer.  Since we adjusted the clock to drop 20 seconds each mile the pace of the race seemed much quicker than previous years.   Our last three men were pushing each other hard.  On lap 18 YHC heard our #3 runner Phidipedes called his 2.0 Dragonball over to help him run his last lap with him. What a neat site to see as they crossed the finish.  Dad with a 3rd place and 2.0 with a kids 1st place finish.  Now for the last lap; lap 19 at a 7:00 minute pace. The last two runners took off for 19 and one of the snipers (Tommy Lee) mentioned earlier took down the last standing speedster (Chuck Norris) for the win and the end to a successful Extinction Run!

This brought Extinction Run IV to a close. Hats off to all the runners, volunteers, donors and spectators.

Here are your winners!

PAX
1st Place = Tommy Lee (Isotope PAX)

2nd Place = Chuck Norris (Gashouse PAX & Gastone 2.0)

3rd Place = Phidipedes (MeCa Pax)

Women’s
1st Place = Rachel Isom

2nd Place = Danielle Smallwood (M Tiger)

3rd Place = Stephanie Fox (M Norwood)

Kids 12 & Under
1st Place = Dragonball (Phidipedes 2.0)

2nd Place TIE = Pixie Dust (Gavel 2.0)

2nd Place TIE = Bolt (Ocho 2.0)

3rd Place = Phelps (Norwood 2.0)

Rucker 4.0 Ruck Raffle Winner = Watts Up

50/50 Winner = FSHD Society. Winning ticket was not claimed so winnings were added to the total for FSHD.

After all the finger and toe counting was complete, we gathered up a donation of $13,375.00 for The FSHD Society and Team Anchorman!

Thanks to Primal for opening early and letting us take over their brewery and parking lot.  Thank you to our volunteers and equipment suppliers!  Watts Up, Eh Yall, Pilgrim, Pinto, Whoopee, Tardi Gras and M Tardi, Montana, Musicbox (Aka T-Rex) Anchorman and M Anchorman and Jenny from FSHD.  With their help and the generous donations from our PAX, runners, friends and families we exceeded our expectations and goal by a long shot.

It’s been a blast putting this together!  Like we say in fitness and in life…”you get out of it what you put into it.”  And we got a lot more out of it than the big check.  #TeamAnchorman

Until we do it again!
BOS & Anchorman

With trees scattered in the streets, lightening in the sky and no power around W.A Bess Elementary the three that posted agreed the surroundings were a bit sketchy for swinging iron.

No Rep

Eight early birds assembled for Ground Assault before the clock struck 0500.  To give the late one(s) another minute we started with the pledge, route reminder and disclaimer.

Finally, Four Ground Assault Runners headed down Eagle Road on our Soldier to Soldier route to Cramerton and back.   Thats four after the squealing tires of the regularly late Alma Mater came to a swift halt on Main Street.

Five Ground Assault Ruckers executed an about face for a modified counter clockwise ruck around town.  Nice change from the same old route we have been rucking since before GA was a thing.

As we arrived back to Stowe park a rucked-up Tiger and his M appeared from the shadows to join us.

Announcements –

Lunch today.

4/27 Clown car to MeCa bootcamp for their 10 year anniversary beatdown.

5/4 Goonie Ruck

5/13 Younglife Golf

5/18 Extinction Run 0900 at Primal

Prayers –

Anchorman, Huck, Turtleman,

Termite – MRI,   Flintstone – MRI,

PAX on IR. Family & Friends suffering illness.

Let’s get right to the point, our TAXES are out of hand!  We work, we get taxed.  We buy, we get taxed. We “own”, we get taxed.  And year after year “they” figure out how to Tax you some more.

To quote Benjamin Franklin:  “Our new Constitution is now established, everything seems to promise it will be durable; but, in this world, nothing is certain except death and taxes. ”

Tax Day Warm up:

15ic Side Straddle Hops / 15ic Imperial Walkers / 15ic Gravel Pickers / 15ic Plank Jacks

Tax Return is due… Pax drew one return from the tax return bag… Sadly they had to pay.  10 Burpees

The Thang:

Mosey to the park for a days work.  You know those days where your boss doesn’t make sense, but you have to do it anyway.  This was one of those days.  It wasn’t all bad we had our work and tax-day music playing.

Add It Up went something like this –

1 Burpee / 2 Monkey Humpers / 3 Plank Jacks / 4 Squats / 5 SSH / 6 Superman – Banana / 7 Box Cutters . 8 Jump Squats / 9 Merkin / 10 LBC / 11 American Hammers / 12 Flutters / 13 Imperial Walkers / 14 Freddie Mercs / 15 CDD / 16 J-Lo / 17 Mtn. Climbers / 18 Seal Jacks / 10 Apollo Ohnos / 20 Big Boys.

Tax Return Due… Another Pay.  5 Burpees.

The Pax had so much fun the first time an audible was called and we reversed our way back through the numbers 20-1.

Tax Return Due… WooHoo a Refund!  20 LBC

Mosey to the baseball fieldhouse and partner up for a round of DORA.  100 Merkin / 200 American Hammers / 300 Flutters while partner runs around the ball field.

Another Tax Return Due…A Refund again!  20 Morrocan Night Clubs.

And with that we headed back to the flag for some Mary.  Sadly the Qs audible caused us to run short on time and miss out on Bear Crawls and Jack Webbs and two more tax returns.  There is always next time.

A quick round of Mary and we stuck a fork in yet another Tax Day.

Announcements:  2ndF Lunch Wednesday. Goonie 5/4. Young Life Golf 5/13. Extinction Run 5/18.

Prayers:  Pax on IR, Traveling PAX, Anchorman, Huck, Turtleman, Gear Wrench.

And as Calvin Coolidge said it… “Collecting more taxes than is absolutely necessary is legalized robbery.”

That sums it up right there.  Til next time!

BOS

Seven Ruckers & Seven Runners hit the streets of Belmont for a few miles and smiles before gathering for a Q Source discussion on Shield Lock.

Six ruckers were on time and headed out to explore the new neighborhood mess being built behind SouthPoint HS.  One rucker also known as YHC forgot to grab his Q Source book so had to reroute back home before returning to chase down the ruck crew.   New ground was covered and there is plenty more for next time.  A nice change from the same old Sunday ruck loop.  Seven runners made their way out and back for some miles even though one continues to return to the circle late.  This sparked a debate on whether F3 starts and ends on time, or does it just end in a circle of trust when the last guy gets there…  Most of the Pax know the answer but expect more debate on that later.

Two more, Flintstone and Tesla joined us for our Q Source conversation on Shield Lock.

Announcements –

Convergence, Speed for Need & Community Foundation Run – 4/13

2ndF Lunch – 4/17

Extinction Run – 5/18

Prayers –

Pax on IR and those traveling for spring break

Anchorman, Turtleman, Huck

Fourteen HIM joined YHC for some Blocks, Rocks, Runs and everyone’s favorite Jack Webbs.

With no FNG present the mosey was on to the bunker where the PAX was met with blocks and chalk in each corner.

Warm up – SSH x 15 / Imp. Walker x 15 / Gravel Picker x 15 / Plank Jack x 15 / Moroccan Night Club x 15 / Stretch R foot over L / L over R / Front Stretch followed by arm stretches.

The Thang –

Four Corner Blocks – Divide the group in fours. Send groups to one of four corners.  Odd number of blocks were placed in each corner with exercises marked in chalk.  Three rounds of one exercise at each corner, non-stacking. If there is a block sitting in your corner when finished carry block to next corner.  All reps x 15.

Corner #1  Merkin / Amer Hammer / Monkey Hump  – Overhead Carry Block to #2

Corner #2  LBC / Jump Squat / Wide Arm Merk – Front Carry Block to #3

Corner #3  Squat / Burpee / Plank Jack – Overhead Carry Block to #4

Corner #4  CDD / Die Cockroach / Calf Raise – Front Carry Block to #1

Indian Run around the block, stop at new rock assortment in church parking lot and grab a rock.  Rocks were chosen in various sizes as it is You vs You.  First exercise is the Curl X 20.  Rocks down and move left 5 rocks.  Next exercise Overhead Press x 20.  The moves continued between each exercise.  Goblet Squat, Tricep Extension, LBC and American Hammer.  Some rocks were chosen better than others.   The PAX will be ready for this trickery next time.   With the rocks placed back in their place we reversed the direction of our route for Indian Run around the block #2.

With time slowly ticking the PAX jumped back in the bunker for another round of four corners before stashing the blocks in the woods and heading to the Yank statue for a round of Jack Webb.  One merkin and four air presses, stacking each round to ten merkins and forty air presses.   With that shoulder burner behind us we had time for a quick round of mary and time was called.

Announcements-

4/13 Convergence and Speed For Need at Community Foundation Run

4/17 2ndF Lunch at Simonetti’s

5/18 Extinction Run 0900 at Primal

Prayers-

Anchorman, Turtleman, Huck, Pax on IR and those traveling for Spring Break

NEW DATE 5/18 – NEW DATE 5/18 – NEW DATE 5/18! 

Thank you HunkAJunk for giving us heads up on the 4/20 conflict with the BCPAA Belmont Classic Run!

Who:  F3 PAX, Ms & 2.0s, Family, Friends and more!

What:  F3 Extinction Run IV – Running Challenge / Charity Fundraiser  #TeamAnchorman

When: 5/18/24 at 0900 – Get there early to sign in so we can launch as close to 0900 as possible.

Where:  Primal Brewery – 52 Ervin St. Belmont

Why:  All three Fs.  Challenge ourselves.  Cheer for each other.  Raise money for research and a cure.

Charity: $20.00 suggested donation for the FSHD Society – Muscular Dystrophy support and research.                              Cash and electronic payment will be accepted on site.

(Checkout and donate at http://give.fshdsociety.org/F3)

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 20 seconds.  Mile two must be completed within 12:40 time limit, mile three within 12:20 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?  Grab your M, 2.0s, neighbor etc. and bring them out to run.  They don’t run, bring them out for some second F and to cheer you on.  How long can last before your Extinction?

Not a runner?  Come out and Ruck or Walk.  Take a few laps and then grab a seat on the patio to cheer on our runners.  Bring some extra cash to buy into the 50/50 drawing and/or the GORUCK Rucker 4.0 raffle.

On IR?  Don’t run unless chased?  We need Volunteers!  Parking, Traffic Control and Runner Safety, 50/50 Raffle sellers and more.   We are doing our best to raise as much money as we can for FSHD research so don’t be shy about showing your support.  We are promoting this run to the F3 & FIA regions around us, the local gyms and run clubs so we expect it will be much bigger than the previous three.  Custom awards are up for grabs for Men, Women and Kids from 1-13.

Primal Brewery will open at 10:00 for beverages and bathrooms and will offer an Extinction Run Breakfast sandwich.

Come out and enjoy Saturday the fun!

Any questions, ideas or to volunteer, see the guys below!

BOS & Anchorman