Author: BOS (Page 3 of 7)

12 HIM posted this am at the Goat for Tres Dora en la Cabra or Three Dora at the Goat.

Warm Up:

SSH / Imp Walker / Gravel Picker x 15 IC

Stretch Left over Right / Right over Left / Stretch to your toes.

DORA Uno – Mosey to community center and partner up.  Even with a count the Q was challenged by the one that got away.  Start with 12, one is rucking.  Count 11 but really there is 10.  Finkle joined Bubba for a dog walk and YHC was off to a bad start because we did have even teams.

100 Merkin / 200 Squats / 300 LBCs  Partner runs across the parking lot and back

DORA dos – Mosey to playground on island.  High knees across the bridge then partner up.

100 Derkin / 200 Dips / 300 American Hammers  Partner runs around paved track.

DORA tres – mosey back across bridge with butt kickers and partner up in the upper parking lot. Due to time we had to modify.  With 10 pax we split DORA tres evenly. 10 Jump Squats / Run across the lot and back / 20 Imperial Walkers / Run / 300 SSH and run across the parking lot and back to the flag for a speed round of PAX Mary.

Prayers:

Norwood and Family, Turtleman and Family, Pilgrim, EhYall and Family (Mother In Law surgery), PAX traveling and on IR.

Announcements:

7/15 F3 Dads at Gashouse

7/19 2ndF Lunch at Pita Wheel Dallas

Thanks for playing along.

BOS

This is what happens when my 2.0 Musicbox, aka Mac and I hit the road together and share plenty of windshield time.  We think of fun ways to punish our F3 pax.  Today, eleven HIM posted at The Yank for a 5K they never planned to run.  It went something like this.

Warm Up – SSH / Imp. Walker / Gravel Pickers x 15 IC.

Enough of that, time to break up into teams of three leaving out two of us who planned to walk instead of run.

Green Team = Buckshot, Pizza Man and Orangeman.

Black Team = Sargento, Tesla and Gavel

Red Team = Anchorman, CPAP and EhYall

Team Walk/ Referee = Norwood and BOS

Each team is handed a list of five points of interest around town, each stop includes 25 reps for each pax and instruction to pick something up and return with it in one piece before time expires at 0750.

First Baptist Church = 25 Dips.  Team colored raw eggs hidden on front steps.

First Presbyterian Church = 25 LBCs.  Eggs hidden in driveway island.

Park Street United Methodist Church = 25 Merkins. Eggs hidden in near benches and trees near entrance.

Lutheran Church of the Holy Comforter = 25 Burpees.  Eggs hidden behind sign.

The Point at Central & Main = 25 Monkey Humpers Eggs hidden near benches in flowerbed.

Q Note:  Since most of the stops were churches, “the point” caused a little confusion even though the streets listed were in the instructions.  In fairness there is a POINT church on Wilkinson.  I’ll accept the Q fail…

With eggs in hand the teams raced to the finish while Norwood and YHC walked part of the course.

Penalties were waiting at the finish for broken, missing and late eggs.  Here is how it ended.

Green Team 1st at 0733

Black Team 2nd at 0740

Red Team 3rd at 0742

Since we had time we completed the penalties.  25 American Hammers for a missing egg.  25 Flutters for a broken egg and 25 Merkins for a late egg.

With a few minutes left we completed a quick round of Jack Webb before heading back to the statue.

Announcements:

Dads 7/15 at Gashouse

Lunch 7/19 Dallas Pita Wheel

Prayers:

Norwood & Family,  Pilgrim, PAX on IR, Traveling PAX & Families

It was a beautiful day for some football, or a football themed workout or whatever you want to call it.

Eleven HIM posted at The Goat and here is how it went.

Warm up

15 Side Straddle Hop IC / 15 Gravel Pickers IC / 15 Imperial Walkers IC

Mosey to the first bridge and Lt. Dan across.

Mosey to the second bridge and high knee across.

Mosey to back parking lot to our football field of dreams for some Touchdown Beatdown.

Bear Crawl from the End Zone to the 10 Yard line for 10 Side Straddle Hops

Run to the 20 Yard line for 20 Merkins.

Run to the 30 Yard line for 30 American Hammers.

Run to the 40 Yard line for 40 Squats.

Run to the 50 Yard line for 50 Flutters.

Run to the 40 Yard line for 40 Apollo Ohnos.

Run to the 30 Yard line for 30 LBCs.

Run to the 20 Yard line for 20 Plank Jacks.

Run to the 10 Yard line for 10 Monkey Humpers.

Run to the End Zone and back to the beginning to Rinse and Repeat AMRAP.

Lots trips were made up and down the field and many reps were completed.  Maybe some no reps too!

As time came to a close, we took our mosey back to our new Cramerton parking lot for the pledge, announcements and prayer.

Thanks for playing along!

BOS

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

Five runners, mostly old, four ruckers, all old, and a spectator, also old showed up at Stowe Park for Ground Assault.

Runners traced the Park to Park to Park route out to Kevin Loftin Park and back for 5ish miles.  Ruckers rucked off into the shadows for 3ish miles. Upon return the spectator was still waiting on the park bench.

Announcements:  Memorial Day Murph at Sandlot.  Thermal Trail Ride/ Run/ Walk/ Ruck + Lunch & Arcade 6/3.

Prayers for students and teachers finishing up the school year.

Doodles closed us out in prayer.

12 HIM originating from a couple different regions surrounding Metro accepted their invitation to UNCC on graduation day.  Upon arrival they found school was still in session.  The classroom…El Dorado.

El Dorado for those of you who have yet to visit is a six-story parking deck on the north end of the UNCC campus.  It’s not quite Mothership status but it’s been cussed just the same!  It used to be a weekly stop on the MeCa region lineup.  Today it comes alive one Saturday a month.  Come check it out.

Anyway, here is how our day progressed…  Fist bumps to all the new and old brothers.  As mentioned, we had a mixed bag of AOs represented.   A quick disclaimer was shared and before YHC said let’s go, Sugar was darting across the parking lot headed for El Dorado.  With the rest of us not far behind we carved our way through campus to the North deck for a game of Stack It Up.

On the Ground floor we started with 5 LBCs then ran up the six level Stairway to Heaven.  On the roof we had music and a nice breeze both were interrupted by 5 Monkey Humpers followed by a run down the spiral Mineshaft to the ground floor.  Next we started our ground floor stack with 5 LBC followed by 5 Jump Squats.  Up the Stairway to Heaven to start stacking our 5 Monkey Humpers with 5 American Hammers and so on for 10 rounds or until we were out of time.  The PAX pushed hard and made it through 8, 9 or 10 rounds before returning to our starting point.  Some of them after and EC ruck around campus or run to the campus from parts unknown.

Ground Floor Stack = 5 LBC + 5 Jump Squats + 5 Flutters + 5 Imperial Walkers + 5 Freddie Mercury + 5 CDD + 5 WW II Sit-ups + 5 J-LO + 5 Mountain Climbers + 5 Seal Jacks (10 rounds = 275 Reps)

Roof Top Stack = 5 Monkey Humpers + 5 American Hammers + 5 Merkins + 5 Boxcutters + 5 Plank Jacks + 5 Squats + 5 Side Straddle Hops + 5 Superman/ Banana + 5 Apollo Ohnos + 5 Burpees (10 rounds = 275 Reps)

All in if PAX made it through 10 laps they completed 550 reps, logged around four miles of running/ climbing/ descending, and most likely lost about a pound of sweat.

Announcements:  Harrisburg 10th Anniversary June 3rd.  0700 at Harrisburg Park.   Time Laps Teams – Highland Creek, Harrisburg and Gastonia running next weekend at Whitewater Center.

Closed out in prayer for new grads, teachers finishing testing and parents about to spend summer with kids.  Our country. PAX going through health issues.

Great work guys!  Had lots of fun.  Looking forward to the next one!

BOS

Eight HIM joined YHC at the Sandlot for some fun with sharks and Tics.

Warmup:

15 in cadence  – SSH / Gravel Pickers/ Imperial Walkers/ Seal Jacks/ Mountain Climbers/ Plank Jacks and a little stretching.

Mosey to the park to the center of the Sharknado.   Start the play list and get to work.

25 reps followed by a lap around the islands.

Low Slow Squat – Run

Merkins – Run

WWII Sit up – Run

Apollo Ohno – Run

CDDs – Run

Flutters – Run

Rinse and repeat…

Next up a little tic-tac-toe and more music.

We split into two team.  One member from each team sprints with a cornhole bag to the tic-tac-toe board taped on the ground and selects their spot.  Runners return to tag their teammate who then runs to select their spot on the board and repeat while trying to line up three in a row.  The teams were pretty evenly matched.  Some brain fog came into play a few times when runners got excited and dropped their bag in the wrong spot.  After a few games it was time.

Back to the flag we closed out with announcements, prayers and praises.

Thanks for playing along!

One planned audible after another…  Stay in the Bunker, runs some hills, nah stay in the Bunker…

Plans were set for a takeover midway through the workout.  Shhhh!

A quick count and disclaimer and we crossed the street to the Bunker.

Warmup:

SSH x 15, Gravel Pickers x 15. Imperial Walkers x 15, Mtn. Climbers x 15. Moroccan Night Clubs x 15.

Now time for stations.  10 Parking spots were pre chalked with an exercise and rep count.

Flutters x 50

Kettle Bell Swings x 25

Apollo Onos x 25

Block Curls x 50

Burpees x 25

Kettle Bell Squats x 50

Merkins x 25 or 50 chalk got excited and wrote 50 instead of 25 as planned.

LBC x 50

Plank Jacks x 25

Block Rifle Carry around Bunker perimeter.

Pick a spot and start.  Move in any direction. It’s You vs. You.

Accompanied by music this went on until 7:30 and until Flintstone said he was bored, and we needed to run Thorne hill.  So, with a few guys following Flintstone and the rest looking confused at me I sent them on.  A short mosey to one of the longer hills in Belmont and we were headed up for a round of three exercises, and back down.  A round of exercises and back up for another round before we were back down again.  One more round of exercises and we headed back to the bunker.

Mosey to the Bunker for some Iron Cross.

The pax were split in half.  One from each team picked up two-gallon jugs of water (8 lbs. ea.) and held them shoulder high until one guy had to drop.  While we watched we did a series of AMRAP exercises.  First up, the pax started with Monkey Humpers.  When the first guy drops his penalty is 5 burpees.  Winner calls next exercise and returns to his team while two more begin.  Most guys gave it a good try before time was called.

Something new, why not…

We closed out with praises and prayer.

Thanks for playing along.

BOS

Extinction Run – Three!  The best weather yet!

The weather was threatening rain late in the week but looked to be staying away from Saturday.  Or did it?  Even with rain late in the day Friday the course was still in good shape on race day.

Fifty-Two runners plus an unsuspecting neighbor out for a sad clown run found themselves participating in Extinction Run III for the benefit of Strong Like AK.   The weather was great, and the runners were ready.  Here is how it went.

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. Second mile pace and each mile following are 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.

We started with a quick welcome, a very brief disclaimer and we were ready to go.  Forty-some runners toed the line at the start.  One rolling the course and another running on all fours.  Gotta show to know!  Off we go!  Some runners sped through the first lap and other paced themselves for a long event.  A quick reset of the timer and we were off for lap number two. A couple of miles in we lost a few of our runners.  The Extinction Run Cheer Dino came out to egg on the runners and lead the spectators in the chicken dance.  This is not just a run its a family event!

The kids under 12 division wrapped up after the four-mile mark.  The women’s division pushed to 20 miles and the men pushed even farther through 24 miles.  Their last lap was at a 7:15 pace.  That might not sound fast to some of you bat flippers but when its your 24th mile, that is fast!  Two guys came down from F3 MeCa to challenge the GasHouse runners.  When Landlord and Phidippeds checked in I knew we were in trouble.  YHC knows both of these guys and knew when they signed up we were going to be here a while.  Mile fifteen hits and the field although smaller looks very strong.  Two women on the course and four or five men if my memory serves me.  At mile 17 & 18 Flintstone had the look of determination on his face that he was going to chase these guys right out of Gaston County.  On mile 19 the clock caught Flintstone and on mile 20 the clock caught our top women’s runner.   Landlord and Phidippeds sped through four more miles until they threw in the towel.  So, in a gentlemens blind draw Landlord took home first and Phidippeds second. YHC believes Landlord had one more mile in him so the medals went to the right hands.

This brought Extinction Run III to a close. Great job by everyone!

Here are your winners!

PAX
1st Place = Landlord (MeCa PAX)
2nd Place = Phidippeds (MeCa Pax)
3rd Place = Flintstone

Women’s
1st Place = Lanna Kwon
2nd Place = Stephanie Fox (M Norwood)
3rd Place = Raquel Cedeno (M Orangeman)

Kids 12 & Under
1st Place = Phelps (Norwood 2.0)
2nd Place = Cruz Surrat (Freon 2.0)
3rd Place = Cara Surrat (Freon 2.0)

Due to the length of the race our medal ceremony was broken up into smaller pieces as runners and their families had to move on with their other weekend plans.  Next, we pulled the winning 50/50 ticket. The 50/50 pot grew to $231.  The winning ticket would take home $115.  Musicbox pulled Little Caesar’s (Roscoe 2.0) winning ticket and with a nod to his old man Little Caesar had Musicbox toss his winnings back into the Extinction Run pot for Strong Like AK!  Way to go Little Caesar!

Thanks to Primal for opening early and letting us take over their brewery and parking lot.  Thank you to our volunteers!  Eh Yall!, Mainframe, Mayor, MusicBox and Roscoe.  With their help and the generous donations from our PAX and families we raised $1,060.00 for Strong Like AK!

Hope enjoyed it.  Until we do it again!
BOS

With chilly temps in the forecast and a bunch of the regulars running some dam race in SC YHC wasn’t expecting a large crowd this am.  Even with these factors we had a strong showing of 15 in Belmont including two FNGs.  Both of these FNGs needed the encouragement and apparently some time to think about it before joining us.

Introducing – Tardi Gras (FKA Chad Daigle) Pilgrim’s Progress and Anchorman had to work on TG for a year hence the name Tardi Gras.   Anchorman closed the deal with the FNG win in the end.

Introducing – Fireball (FKA Steve Flanagan) Boudin and Roscoe worked on Fireball for a bit with Boudin claiming the FNG victory. Welcome men!

Since we had FNGs we started with our disclaimer before Mainframe set off on his ruck and the rest of us took a short mosey to the bunker for warmup.  It went something like this.

Side Straddle Hop x 15 / Gravel Picker x 15 / Imperial Walker x 15 / Low Slow Squat x 15 / Seal Jacks x 15 / Morroccan Night Clubs x 15 / Stretch to Left Foot, to right foot, to center.  Right Foot over Left and Left Foot over Right.

Partner up for Partner Push across the Bunker and Back followed by Partner Pull across the Bunker and Back.

Mosey to Main Street for Step ups / Dips and Decline Merkins x 25 each.

Mosey around the block to the parking lot behind the Mercantile building for 4 Corners. (x2)

Round One = 10 Merkins at the first corner, 10 Merkins + 20 Apollo Ohno at the second corner, add 30 Squats at the third corner, and end with 40 Flutters at the fourth corner.

Round Two = 10 Merkins at the first corner, 10 Merkins + 20 Calf Raises at the second corner, add 30 LBC at the third corner, and end with 40 Air Presses at the fourth corner.

Mosey to the hill behind the Bunker for another jacked-up triple nickel.

After debate we ended up with a run to the top of the hill for 5 Jump Squats and back to the bottom for 5 lunges each leg x5.  YHC called ten and ten but was overruled as this isn’t a true triple nickel. YHC gave in far too easy on this mutiny.  Next time its burpees!

Mosey back to the Yank for a PAX led Mary and naming of our new brothers.

Announcements

Lunch Tuesday 2/21 at Velencia.  Extinction Run 3/4 at Primal Brewery. Young Life Golf Outing 5/15

Prayers/ Praises

Continued prayers for Tooth Fairy, his M, 2.0 and the medical team they are working with.

Pilgrim’s friend who was in an accident. For speedy recovery.

For the PAX running the Dam to Dam.

Praises for the American Airline pilots who turned Anchorman’s plane around shortly after takeoff Thursday morning due to smoke and sparks in the cockpit.  YHC’s M, and a member of Lake Wiley FiA were on the same plane.

Thanks for playing along!

BOS