Author: BOS (Page 3 of 7)

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

My first post with F3 was on a frost covered Saturday morning with the MeCa pax in North Charlotte.  MeCa stands for Mecklenburg/ Cabarrus as it was planted to grow away from Lake Norman and Metro.  The Highland Creek neighborhood is where it all began and today has expanded through Harrisburg, Concord to Kannapolis China Grove, Mint Hill and more.  Definitely worth a clown car trip sometime.  I remember two GasHouse clown trucks rolled up there one Saturday back in the early GasHouse days.

Back to the story… We gathered at Mallard Creek Park on Saturday, February 2nd, 2013.  It was cold. I had come in unannounced, so I didn’t know anyone.  I’m not sure I liked it, but I needed it, and in a short time I was hooked.  In these ten years I have gotten to experience many things and meet many great guys I probably would not have as a sad clown.  Thanks to all of you and cheers to 10+ more!

Oh yeah, the workout…

Warm Up – 10 of Everything x 10

Side Straddle Hop x 10, Gravel Pickers x 10, Imperial Walkers x 10, Low Slow Squats x 10, LBC x 10, Toy Soliders x 10, Seal Jacks x 10, Mountain Climbers x 10, Flutters x 10, Morrocan Night Club x 10.

Mosey to school entrance Blocks or Benches

10 Step Ups Right Leg, 10 Derkins, 10 Step Ups Left Leg, 10 Dips.  Repeat-O

Mosey around school to front traffic island for a Triple Nickel

Run to top traffic island for 10 Merkins and back down to the start for 10 Plank Jacks.

Repeat 5 up & 5 down.

Mosey back to the flag as we are almost out of time and have two FNG to name.

Almost out of time.  Radar placed an online Slack order of 10 Burpees so we had to fill his request.  Now we name!

Welcome Darin Zepf now known as Ramblin Man  (Orangeman EH)

Welcome Brad King now known as Confused (Sargento EH)

Prayers for these men and their families – Wirenut, Huckleberry, Radar, Watts Up, Tiger, Breaker.  We are all going through one thing or another.  Keep pushing the rock and keep your brothers in your prayers.

Coming Soon!

Folsom Nationals this Saturday 0630

Extinction Run – March 4th 0900

Thats all I can remember.

BOS

Who:  F3 PAX, Ms & 2.0s

What:  F3 Extinction Run III – You vs. You Running Challenge / Charity Fundraiser

When: 3/4/23 at 0900

Where:  Primal Brewery – 52 Ervin St. Belmont

Why:  All three Fs.  Challenge ourselves.  Cheer for each other.  Raise money for the community.

Charity: $10.00 suggested donation for Strong Like AK (Checkout www.stronglikeak.org)

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 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.  How many miles can you run before you run out of time?  Run a 10-minute mile?  You can complete a ½ marathon before pulling into the pits to watch your brothers battle it out mile after mile.  Come challenge yourself to a run, cheer on your brothers and stay for lunch and a drink.

How long can you prevent 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 for a chance to win big in the 50/50 drawing.

On IR?  We have Volunteer positions available!

Primal Brewery will open at 10:00 for beverages and bathrooms.  Kitchen opens at 11:00.

Bring the M, the 2.0s and an FNG too!

Any questions or to volunteer, hit me up!

BOS

Thirteen HIM joined YHC in the foggy gloom to celebrate the life and 80th birthday of my Father.  Through the workout attempts were made to reference some of the lessons that Dad shared throughout our lives together.  Many fit well in F3.  Dad always lent a hand to others.  He selflessly put others before himself.  He always picked up the six.  He liked his routine as he aged but He always lived third.  Growing up YHC didn’t recognize all of these qualities but over time and with the help of F3 it became very obvious.  He wasn’t just Dad, he was My Superman.  Last August his visitation and memorial service were the largest I’ve ever seen for someone with less than celebrity status.  The comments and conversations that were shared were amazing to hear and quite humbling at the same time.  Maybe it’s time to be more like Dad.

The party went something like this…

Warm up – Side Straddle Hops x 15.  Quick stop / No warning / Q fail.  My mind was wandering.  Imperial Walkers x 15.  Mountain Climbers x 15.  Superman-Banana x 8

Mosey to the upper lot with some high knees and butt kickers along the way.

Lot #1 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run across and back for 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.  *Dad got a kick out of our Lexicon.  He would chuckle and shake his head at names like Crunchy Frog and Monkey Humpers.

Down the stairs for an Indian Run to stop two.   Did I mention he liked his routine?

Lot #2 Line up on one end of the parking lot for 20 Merkins then run to the opposite end and back for 20 LBCs. Run across and back for 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

Next we took a fellowship mosey towards the island only to find the gate locked for once at the bridge.  Thats okay Dad was a quick thinker.  Lets move the party to the church/ police station parking lot.

Lot #3 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run, 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

Another mosey back to quite possibly the only brick parking lot AO in Gaston county for… you guessed it, one more round.  YHC let Goose (Houston, TX brother) pick the direction we ran the L shaped lot.   Lot #4 Line up on one end for 20 Merkins then run to the opposite end and back for 20 LBCs. Run, 20 Jump Squats, Run, 20 CDDs, Run, 20 Crunchy Frogs, Run, 20 Monkey Humpers and a final run.

With time winding down we threw in 5 Jack Webbs for good measure and recover was called.  YHC took a few minutes to talk about Dad, his life and the importance of being there for our families and each other.  He was a healthy guy out playing golf a week before going in for a routine surgery.  A month later he was gone.

With that Slaw threw three minutes of core work at the pax while I grabbed my phone.

Welcome Goose in town from Houston, Texas.

Happy Birthday Stinky Bird!

Pledge, Announcements, Name A Rama and Prayer shut this party down.

Announcements

Jan 25th lunch at Hillbilly’s

Feb 11th Convergence @ Folsom. Bring your Pushing Rocks Team!

NEW!  Mar 4th Extinction Run (Not mentioned at time. But worth mentioning now)

An honor as always!

#My Superman 1/19/43 – 8/17/22

BOS

Seven HIM made their way to the Yank to burn off some of their Thanksgiving leftovers.  After a quick warm up in the Bunker Gavel and Main Frame headed out for a ruck/ walk tour of Belmont.  The remaining five took their own tour.  It went a little like this.

Belmont Ladder

From the Bunker run to Main and Airline – One Burpee.  Run to Nellies – One Burpee + 5 CDD.  Run to String Bean – One Burpee + 5 CDD + 10 Lunges.  Run to Woodrow – One Burpee, + 5 CDD + 10 Lunges + 25 Merkins.  Run to Glenway – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers.  Run to Chronicle/Police Station – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers + 75 Squats. Run to Chronicle Mill – One Burpee + 5 CDD + 10 Lunges + 25 Merkins + 50 Mountain Climbers + 75 Squats + 100 LBCs

At the Mill we made our way down the ramp to the empty garage.  After a quick look see we ran out back and back up to the top where we attempted a round of I go You go.  No partners so we deescalated 10 Merkins on one side of the parking lot and 10 American Hammers on the other.

Mosey back to the front for a taste of Reverse Spiderman Merkins up the stairs.  Our spidey skills were tested after the earlier merkins, burpees and CDDs.  We will revisit that another time.

Mosey back to the bunker for a quick game of tic tac toe.  This one will come back too.  Show to Know!

Quick mosey back to The Yank to meet up with Gavel and Main Frame and finish up the last 3 minutes with Mary.

Announcements

Speed For Need tonight.

Christmas Party Dec 3rd.  RSVP and Vote

Shirt orders are live.  Both Downtown and Goat orders have not reached minimums to go to print.

Prayers for all those traveling!