Author: BOS (Page 5 of 7)

Talked one of our brothers from the North to come down and across the river to Q at The Yank.  Gnarley Goat has been around a while and was open to the idea right away when we discussed open dates.  The weather was the weather for this time of year.  Cool, wet, chance of rain leading up to and through the day 80%.  Did we get wet?  Not really unless you were counting sweat.

Warm up at the flag by Nutria our Bunker Q.

SSH and Moroccan Night Clubs and that was all I remember before we split and went our different directions.  Nutria, Doodles and Voodoo headed to the shelter on top of the hill.  The rest of us headed up main street to look for fire hydrants.  Gnarley Goat retired a few years ago from Charlotte Fire so he had us catching fire hydrants.  We ran hydrant to hydrant up main street stopping at each one to knock out the called exercise.  There were merkins, LBCs, squats, monkey humpers, step ups and more as we made our way up to the popcorn factory and back to the park.

Now for the fun part, Heaven to Hell.  GG had us start at the playground with one pull up followed by a run across the tracks to Twisted Sugar for some deep stretching.  There was more groaning and chatter at the stretching than at the pullup bars. Back to the playground for five rounds increasing your pull ups by one each time.

Next round toes to bar replaced the pull up.  This one was new to some of us and a challenge for most.  Except for the back flip Gator pulled off during his dismount.  Kids…

With five minutes on the clock we hit the hill for a quick triple nickel before making our way back to The Fighting Yank to meet the Bunker men.

Great group of guys came out.  The stretching was a great addition to the workout.  It was nice to have a Q join us from another region to mix it up a bit.

Enjoy your day!

BOS for Gnarley Goat

15 strong including two FNGS and one 2.0 grabbed their cleats, helmets and pads and came out on a frosty morning to play some football.  F3 Gastonia Turkey Bowl football to be exact.

The clock chimed 0700 as the Bunker Q came sliding in.  Since none of these hard chargers wanted a “low impact” workout this morning we grabbed said Q and added him to the football roster.

Our day started like this…

Mosey through Stowe Park to the field on top of the hill.

Circle up for a quick warm up.

Side Straddle Hops x 15 IC / Imperial Walkers x 15 IC / Grass Pickers x 15 IC

Stretch – Right foot over Left reach for the ground, or your knee depending how flexible you are feeling.  Flapjack, Wide legs and reach for the ground.  Repeat-o.  Moroccan Night Clubs to warm up the shoulders x 15 IC.

Count off by two and we have our teams.  First order of business was to move the blocking sled that was left in the middle of the field.  I hope it was frozen to the ground because it was tough to move.

Football rules:

5 count “Mumblechatter” rush.

Touchdown = 10 burpees for the Defense

Turnover = 10 burpees for the Offense

Only 4 downs per possession.

YHC had a plan for two, three or four teams to play.

Three teams would have included a 15 minute AMRAP for each team while the others played.

Four teams would have resulted in a round robin.

Anyway…

With plenty of youth on the field we had a very aggressive game.  One team scored followed by the next.  The scoreboard leaned one way then the other.  Of course, a train came through for five half time burpees.   Speaking of burpees we decided instead of doing our burpees during the game and slowing down play we would hold off until the end to pay our debt. Our FNGs brought plenty of speed and both have a set of hands.   The Collins twins were on fire moving the ball down the field like they have done this before.  Wojo was playing the whole field even running down our 20yo FNG Puck a few times to break up plays.  Gavel made good use of his invisible running back 2.0 Phelps who was grabbing hand offs and running for 10-20 yards at a time.  FNG LaVar must have been wearing sticky gloves as he was catching everything that came his way.   Somehow all the respects ended up on the same team.  No issue though.  When the final whistle sounded and we were ready to head back to the Yank we had a tie score.  No burpees were owed.  No injuries were reported but the soreness has set in since.

Announcements

ChristmasTown 5K Speed for Need – Tonight

Christmas Party 12/11  RSVP – Link on slack.

Prayers

Wojo’s M

Injured PAX

YHC closed out in prayer.

Enjoyed the game.  Thanks for playing along.

Note to self… Do not play football the morning before running a race.  Especially if you are planning to push for SFN.

BOS out!

Extinction Run – Take Two

A little warmer than the first Extinction Run and a few more runners too.  So, we were off to a good start.   Thirty-six runners came out to run and support Gaston County Young Life.  Chilly temps to start the day and wind that would not quit.

For those of you that missed your opportunity to checkout this event (twice) it goes like this. 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 the siren 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.
After a quick welcome, Happy Birthday to EZ Rider (Respect!) and brief disclaimer we were ready to go.  The siren sounded the start of the first lap as the Cheer Dinosaur and the GCYL DJ team were working the crowd. Thirty-six runners sped through the course and returned to the line to watch the timer count down the first lap. A quick reset of the timer and we were off for lap number two. A couple of miles in we lost a few runners to the timer.  The GCYL hype crew were offering up donuts at the start finish line but very few runners accepted their offer.  Around the five-mile mark we had a few more runners pull into the pits. Each time around I heard just one more, until… the brewery opened.  Ten miles in and the field was still running strong. We passed the half marathon point and still had a strong field running against the clock. Mile fifteen hits and our last three runners take the course.  At the end of fifteen, two of the three runners pulled the chute and tipped their hat to the last man standing.  With that Virus took a speedy victory lap for mile sixteen.

This brought our F3 Extinction Run II to a close. Great job by everyone!

Here are your winners!

PAX
1st Place = Virus
2nd Place  = Balljoint
3rd Place = Purple Haze

M’s
1st Place = Dodo Bird (M Orangeman)
2nd Place = Pocahontas (M Pilgrim)

3rd Place = Acid Trip (M Purple Haze)

2.0’s Eight & Nine Yrs.
1st Place = Phelps (Norwood 2.0)
2nd Place  = Gamer (Balljoint 2.0)

2.0’s Ten & Eleven Yrs.
1st Place = Mandalorian  (Purple Haze 2.0)
2nd Place  = RBI (Balljoint 2.0)

First place (adult) runners were awarded with their victory medals and Primal Brewery growlers. Second and third were awarded with medals and Primal Brewery glasses.  After the medals were awarded and we named M Pilgrim and M Purple Haze we moved on to the 50/50 drawing. The 50/50 pot grew to $87 before our GCYL DJ pulled Radar’s ticket as the winner.  Being the true HIM Radar is he threw his winnings back into the Extinction Run pot for GCYL.

After the dust settled we collected $800.00 for Gaston County Young Life and had a great day full of F1, F2 and F3.  Thanks to all of you for your donations.
Last but certainly not least, Thank You to all of our volunteers! Buckshot, Uranus, Guac and the GCYL Crew, Musicbox (AKA Cheer Dino), Flintstone, and Pilgrim.  With your help setup, parking, traffic control, runner safety, music and entertainment made the day a complete success! Still don’t have the weather dialed in, maybe next time.
Hope enjoyed it.  Until we do it again!
BOS

Fifteen hard chargers joined me at The Storm for a little work with a smile.

No FNGS so a quick disclaimer was given and we were off.

Warm up:  15 Side Straddle Hop IC / 15 Imperial Walkers IC / 15 Grass Pickers IC / 15 Mtn. Climbers IC / 15 Morrocan Night Clubs IC and 5 Burpees OYO.

Mosey to the guardrail two rounds of Derkins / Dips and Incline Merkins.  Round one 10 each IC. Round two 10 each OYO.  Mosey the long way around a few parking lot islands towards the front traffic loop only to turn back towards the school for some step ups.  50 step ups counting right leg.  Always some confusion…

Main event – BEAR with ME.  The SMILE edition.

Starting at the end of the parking lot Bear Crawl through the parking space, across the aisle and the next parking space stopping at the line in the middle.  Complete called exercise and bear crawl to the next line.  Two rounds were completed for an enjoyable out and back.  It went like this…

Think SMILE while you Crawl and you might remember the next exercise.  Crawl to first exercise; 50 Squats / Crawl / 50 Merkins / Crawl / 50 Imperial Walkers / Crawl / 50 LBC / Crawl / 50 European Plank Jacks.  I know its a stretch but I could not come up with an E.  / Crawl to finish.

The return.  Crawl to first exercise; 50 SSH / Crawl / 50 Monkey Humpers /  Crawl / 50 Intermittent Wipers (count both sides) / Crawl / 50 Lunge (count both) / Crawl / 50 European Mtn. Climbers…same excuse. / Crawl to end.

As time was near we moseyed back to the flag to join the running Dirt and ailing Breaker for some rapid fire Mary. The PAX jumped in with five or six sets of exercises before time was called. No time wasted here.

Announcements:

Extinction Run 11/6 at Primal 0900

Blood drive 11/10 see slack for sign up link. Still lots of openings

Christmas Town Run 11/27

Christmas Party 12/11 – RSVP details in slack

Prayer Requests:

Pax on IR, Pax seeking employment, Families, Children and our Nation.

YHC closed in prayer.

Good work today men.  I’m not sure how many of you smiled during this workout but I hope you enjoyed it anyway.  Always a good time leading this crew.  Til next time!

BOS out!

The weather was perfect this morning for a fall football beatdown.  Twelve HIM jumped out of the rack and made their way to The Goat for a little pigskin fun.  Chatter was quiet this morning so at 5:30 the disclaimer was announced and we were off.

Warm up

15 Side Straddle Hops  (IC)

15 Toy Soldiers (IC)

15 Morrocan Night Clubs (IC)

15 Mountain Climbers (IC)

Mosey around the block to the upper lot for a birds eye view of our football field marked off down the back alley behind Mayworth’s.

A brief explanation of the field, yardage markers and exercises and the team was ready to take the field.  It might have been dark out there this morning but I think this crew could give the Panthers a run for their money!

Huddle up and BREAK!

Bear Crawl from the end zone to the 10 yard marker.  10 CDDs

Run to 20 yard marker for 20 Squats

Run to the 30 yard marker for 30 Merkins

Run to the 40 yard marker for 40 Lunges

Run to the 50 yard line for 50 LBC

Run to the 40 yard marker for 40 Lunges

Run to the 30 yard marker for 30 Merkins

Run to 20 yard marker for 20 Squats

Run to the 10 yard marker for 10 CDDS and bear crawl into the end zone.

Rinse and repeat for 30 minutes.

No quit in this team.  Everyone pushed on through the fourth quarter.

With five minutes to spare we moseyed back to the start for a rapid fire Mary presented by the Pax.

Announcements:

Extinction Run 11/6 – Sign up in preblast or hit up BOS.

Blood Drive 11/10 – sign up link in slack or hit up Bubba Sparxxx.

Prayers:

PAX and family members traveling. Bourbon Chasers for safe run and travel. The Country. PAX job hunting, our Ms & 2.0s.

YHC closed out the morning in prayer.

Great teamwork today!  It was a pleasure to lead!

Who:  F3 PAX, Ms & 2.0s

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

When: 11/6/21 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 Gaston County Young Life

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?

Primal Brewery will open at 10:00 for beverages and bathrooms.  Kitchen opens at 12:00.

Bring the M. and the 2.0s!

The Goat is one of my favorite AOs so when I assemble my weinke I always have more work to do than we have time.

Today was no different.   It went something like this.

Warm up with 20 Side Straddle Hop IC / 20 Imperial Walkers IC / 20 Gravel Pickers IC / 20 Moroccan Night Clubs IC

Mosey  towards the train bridge to the upper parking and pick up Maybelline whos coming in hot.  5 Burpees in the upper lot then down the stairs for 5 more Burpees.

Partner up for a little EXTRA.  Asked the pax to grab a partner to work through the next circuit with.  Someone to push, to pull, to encourage and challenge to give a little extra.  Time for Four corners.

Mosey down street to the back of Doffers.  Run around the block with stops for 25 Merkins / Flutters / Squats at each corner.  Start at Doffers,  end at fire station parking lot.

Round two would have been 25 Lunges / Plank Jacks / Freddie Mercuries…  Nope time is ticking.  Mosey to bridge.  Bear crawl as far as you can and lune walk the remainder of the way.  The bridges were wet and slippery so we tried to take it easy here.  Mosey to second bridge.  Another slippery bridge and it was dark so we took an easy mosey across to the back parking lot.

Partner DORA – 100 Jump Squats / 200 Mountain Climbers / 300 LBC

Head to the fence for Incline Merkins / Dips / Derkins NOPE running out of time.

Mosey back to the flag for American Hammers & Box Cutters before time is called.

Pledge

Announcements:

Labor Day 0700 Boot Camp in McAdenville

JJ5K

Christmas town 5K signup

Extinction Run November 6th

Prayer Requests:

Flintstone’s sisters continued recovery.

PAX on IR

The country.