Author: Defib (Page 1 of 16)

2024 version Lightning

Saturday July 6

As noted by the name this is a PT test for speed.  Using the same track that was used for classic PT test, the workout will consist of:

1Lap

25 SSH

2Laps

50 Merkins

3 Laps

100 LBC

4 Laps

100 LBCs

3 Laps

50 Merkins

2 Laps

25 SSH

1 Lap

Have fun and remember its you vs you – put forth your best effort and don’t worry about what anyone else does – All pax not on IR can do this.

SYITG – Defib

6 pax posted for a late Friday morning beatdown.  One actually triple posted (Take a guess who that may have been)

After quick warmup of SSH, Imperial Walkers gravel pickers and merkins we headed across the street to the parking lot next to the greenway where we did escalating / de-escalating 4 corners with 10 Mike Tysons, 20LBCs, 30SSH, and 40Moroccan night clubs.  Next we did some bench work with 25 step-up each leg, 10 dips, 10 derkins, 20 step ups, 15 dips and 15 derkins.  Mosey back to parking lot for 11s across full length of lot with big boys and burpees.  It was here that YHC thought about dying.  Flintstone really pushed me and of course GD lapped the rest of us.  with time running low we moseyed back to legion park but not before doing a few laps of Indian run around main street.

COT

Announcements:

F3 dada 7am Saturday at Martha Rivers (Gashouse closed, other AOs open)

Lunch on Wednesday June 19 at Bubba 33

Lightning workout July 6th at all AO’s

Annihilation July 13 at Folsom – Slaw

Prayers for Huck , Barns family, Jackson Curti, Maybelline’s mom

Until next time

Defib out

7 HIM men posted for the PT test at Folsom.  YHC marked off the 1/4 loop which went around the kids play area and the soccer field.  Trying to avoid incline as much as possible.  Westside was already there getting 3 miles in for EC.  Ponyboy showed up shortly thereafter wearing his mid December clothes.  (At least he left the beanie and scarf at home)  After a brief warmup of the exercises to be completed as well as a 1/4 mosey around the course, Oompa began the test.

For those who have never done this, it consists of a 1/4 mile lap and then 4 exercises Merkins, Squats, LBCs and SSH.    Start with a 1/4 run then 100 of each exercise followed by a lap, then  75 of each then another lap, 50 of each exercise, another lap and 25 of each and then 1 mile run for time.  This gives a total of 250 reps of each and 2 miles of running. According to Oompa results are as follows:

Sarlac 47:04

Westside 40:32

Defib 33:00

Volt 45:54

Ponyboy 43:00

Balljoint 52:12 (who I believe did one arm Merkins!)

No one in this group slacked on any of it – lots of gassed pax at the end

Prayers for the Guffey family, Westsides father-in-law, Pockets tying the knot 2 weeks, PB’s patient, Turtleman’s family

Thanks to Ponyboy to allow me to Q even though I do not own a truck or have a beard!

Until next time

Defib out

9 HIM showed up for defib warm afternoon beatdown at Midoriyama. Pre-start discussion was held about my patients who continually do not do what they need to do to improve their heart health.  This kiinds got me worked up so …Not so typical disclaimer was made – I had a rough day and was ready to take it out on someone.  Groans were heard far and wide –

Warmup

SSH, 5 burpees

Hillbillies – 5 burpees

Grass pickers, 5 burpees

The thang – mosey to retrieve blocks and mosey to parking lot where pax paired up and  –

You know what – what we did wasn’t as important as the interactions and conversations that were had.  F3 is not Crossfit where exercises are the raison d’ etre.  I’ll tell you what happened Thursday afternoon at 5:30 at Poston park – 9 men gathered and yes they sweat and exercised.  Truth be told most pax probably did not really want to exercise.  But they showed up anyway  – We pushed each other physically but more importantly, spending 45 mins outside in the heat led to strengthening emotional and social bonds.  We learned how to interact – sometimes with little maturity other times with deep respect and admiration.  Self actualization cannot be achieved in a vacuum . 9 men showed up yesterday not for themselves, not to “workout” but for the betterment of someone else.  I learned from them and I hope I contributed something for them.

Prayers:

Turtleman

Freight’s dad

Thank you men – Defib out

6 pax posted the day after the Goonie to shake off some sand and stretch out the hammies.  We were inspired by Chuck Norris coming out and showing us what youth looks and feels like.  We ran 3-5 miles (no one rucked – guess they got their fill at the Goonie).  Lots of discussion about the health benefits of rucking and the soreness that we all felt.

Hunchback and Maybelline posted for Q source on Chapter 4 of John Maxwell’s 21 Irrefutable laws for leadership” – The Law of Navigation

Announcements:

Memorial day Murph (5/27) at Martha’s.  Sandlot closed. Other AO’s will be open at 5:30 for those batflippers

First Saturday in June (June 1) All bootcamps will do the classic PT test

Prayers:

Turtleman – about to undergo radiation therapy

Maybelline – M graduating  and safe travels to AZ

CMPD families

Until next time

Defib out

The movie Goonies is a 1985 kids movie that became a cult classic and remains one of the most watched movies of all time.  Without spoiling it (for our Nantan) its about a group of kids with big imaginations, its about wonder, its about taking on seemingly impossible tasks and pushing yourself out of your comfort zone.  In short its about making the impossible seem possible.  Over the years the pax of F3 Gastonia have taken on seemingly impossible tasks such as the blue ridge relay, marathons, a “Moron”, and multiple runnings of the Mortimer.  But as Whoopee said however, this was at least in the top 15 of stupid things he has done in his 54 years (that’s no small feat).

With a name like the Goonie and with pax of all levels of fitness I was tasked with coming up with a challenging Completely Stupid And Utterly Pointless event.   To entice (read coerce) participation, YHC put out on slack a somewhat cryptic / brief description of this event 2 months ago that described a 10+ mile ruck with the catch of starting at the ungodly hour of 3am.  The idea was that just about anyone who posts regularly can ruck 10 miles but only someone who “gets” F3 would wake up at 2 am to be ready to ruck for nearly 4 hours.

Sure enough 23 pax answered the call this morning not really knowing much more about what was in store except a ruck and a 3am start – talk about blind faith.  When I discussed this earlier in the week with some pax who were on the fence (Timeframe) it became clear that the “sacrifice” of posting was in the pax best interest.  It was about making tough choices – like sacrificing beers on Friday night for exercise on Saturday morning.  It was about being there for new guys who have never done a CSAUP.  And just as most difficult/challenging tasks in life are,  you may not like the work you put in at the time, but in the end you are glad you did.

As I pulled in the parking lot at 2:40am there were already 3 pax there waiting including Bed Pan, Roscoe and BOS.  Some pax just can’t get enough.  Over the next 20 mins 19 more pax came in (some hot) and one a little late who was “misled” by some chatter on Slack into thinking it was 3:30 start – Without mentioning names the Comz Q seems to have some trouble with comz and had to play catch up.  At 3am sharp YHC handed out t-shirts to those who arrived early and began to explain what to expect.  But first the price of admission was 5 “ruckees” OYO.

The thang:

The pax would be split up into groups of 5 with each group receiving a coupon that they would be responsible for bringing along the route.  There would be 4 pain stations along the way with exercises to be performed.  The route would take the pax from the Schiele to Advanced Autoparts on New Hope for the first pain station.  There the pax would take off the ruck and use them to do 50 overhead presses, 100 curls and 150 squats. Next ruck to Publix for 4 corners but first repeat the exercises from last station.  Yes the exercises would stack as we moved from one station to the next, a real crowd pleaser as the morning wore on.  Next ruck to Pelicans for the same exercises plus de-escalating four corners.  The four corners consisted of escalating 10 merkins, 20 American hammers, 30 Big Boys, and 40 Flutters followed by de-escalating the exercises at each corner.  That set off some mumble chatter about ab work and number of reps, how great the Q was etc.   Finally we moseyed to greenway where an Easter egg was waiting.  Near the Garrison tunnel we got into the creek ankle deep (that’s balls deep to Tiger and me) to cool off and do 10 Merkins, 10 LBCs and 10 SSH.  Although the water wasn’t particularly cold it tasted pretty nasty.  Again lots of mumble chatter – something about Chlamydia or urine – I couldn’t tell with the sound of the rushing water but I’m sure they were complimenting me on finding such a picturesque spot to cool off.   Adding wet clothes to blistering feet and bums was a real crowd pleaser.  Most were thankful we were almost back to the Schiele at this point.  Finally we arrived at the last pain station – Lineberger park, where YHC had to Omaha and called 11s with shoulder taps and LBCs without stacking the previous exercises so we could make it back on time for Whoopee’s pain lab Q.

When all as said and done we covered just over 11 miles, no one died, no one quit, no one smashed their block along the way in frustration and most seemed to enjoy at least parts of the event. But most importantly everyone grew.

The 23 pax who completed the CSAUP got to know their fellow pax a little better by collectively suffering through a 4 hour ruck/bootcamp and in the end will take this experience and memory with them to make future life obstacles just a little easier.  And like Whoopee said we do these things for not only for ourselves but also for our fellow man. (Iron sharpens Iron! Prov 27:17.)  My sincere thanks to all who made this one of  the most memorable events in my 9 years in F3.

Until next time

Defib out

With the day off from work I was perusing the teamup app to see if the Q at Midoriyama was worth a hoot.  As chance may have it it was the infamous Open.  He sucks – I contacted the site Q – Slaw to see if he would rather me take it.  He mentioned that he was going to take it but I was free to step up.  So why not – it always rains when he Qs anyway so better to step up and stay dry.  So with just a couple of hours to prepare a weinke I set to work – planning the perfect Q for a warm sunny spring afternoon.  Several hours of thought, planning and creativity went into the process.  With about 30 min to spare I looked out the window – what the hell – it looks like its going to rain. – I had not anticipated inclement weather.  No worries time for plan b.  As I drove to the workout the skies opened up.  Time to modify – I sat in car for 5 min and scribbled a few basic exercises on a piece of paper and set out for what was sure to be epic.

Time – Mosey to picnic benches for cover.  Some grumbling from several pax about a lack of warm-up blah blah blah.  Once we arrived we warmed up with seal jacks merkins lbcs and hillbillies.

The thang – grab some picnic bench for a tabata style workout with 3 sets of 7 seven exercises – 1 min of exercise then 30 seconds of rest.  For whatever reason Slawbag felt compelled to stare at my Weinke – you can take the man out of the Navy but you cant take the Navy out of the man.  Exercises were Rocky Balboas (yes on the picnic bench), Derkins, LBCs Bulgarian single leg squats, dips, step ups, and squats.  Lots of mumblechatter about YHC not being able to start a clock, keep time, or count.  Damn what do they expect from a doctor – let me see your insurance card.   Apparently Slaw thought my Weinke was too long so he took it upon himself to monitor time and call exercises – who’s Qing this anyway! Three sets were all we had time for – mosey back to flag for 5 burpees and 22 for the vets.

Announcements:

Goonie this Saturday – bring rucksack, light and a change of clothes/shoes

Extinction run 9am at Primal on May 18

Memorial day Murph at the Sandlot 7am – other AOs operating on normal schedule

Prayers:

CMPD and all those that serve.

Jackson Curtis

Until next time

Defib out

In a season inundated with races, relays, challenges and CSAUPS we still had 6 HIM say yes to this new relay (Well really 5 and one Whoopee who’s arm was a little twisted by someone he works with).  I have been eyeing this relay up for many reasons.  It is one day, it is “only” 75 miles, it is relatively flat, and it runs on greenways and well marked trails.  Surely this would not disappoint.  The only drawback is that with the race starting in Chapel Hill it does push the boundaries of what is comfortable for a one day / no overnight stay race.  Therefore with a 7:30 start time the Gashouse team met at Roses at 4 am.  As we came together the first time as a team we quickly realized that the team was composed of the oldest and the youngest “runners” in F3 Gastonia.  This prompted Freight to comment that we should have named the team “17 to Senile”.  After loading up the playstation for Wiki and the Ice bath for Oompa there was still plenty of room for us to be comfortable in the Transit van.  The trip from G-town to CH was lightning fast with no one on the road and we arrived in just under 2 hours.  (We may not run fast but we can drive fast!)  After checking in some of us decided we should christen the port a johns which were immaculate but must have been stocked by David Goggins with stay hard toilet paper.

Broke led off for a blistering sub 8:20 first leg.  He crossed like it was just another day a crossroads.  Next up was Wiki – we knew he would not be challenged by his 8.6 mile leg but we barely had time to get the van to the second EZ before he arrived in just under an hour (sub 7 pace).  Of course he was actually sandbagging as he arrived to wake up Freight by doing a back flip in the parking lot. (Bat flipper and human flipper)  Freight responded with a side flip out of the vehicle.  Freight’s first route was a true trail run but he felt like he was right at home having trained at Poston.  Of course this being a narrow trail and Freight being competitive he had to manhandle a few runners.  Shortly after Freight came in two runners came in battered and soiled from Freight throwing them Seuss style into the woods – (new meaning to Kill Kill).  Next up was Oompa who’s leg started by crossing a busy intersection.  Unfortunately the race director made him wait for a local boy scout to show up to help him across the road.  However once he was pointed in the right direction he was able to mosey to his EZ without his life alert bracelet going off.  I was next up and as I waited on Oompa and waited on Oompa and waited some more I spotted a nice young coed with spandex also waiting for her runner.  I quietly hoped that our runners would come in together so I could have some company on my 6 miler ( I unlike Slaw am not afraid of being called names). The running gods were smiling on me that day as she took off just 30 seconds before me.  As I fist bumped Oompa and took off I realized that despite her slim physique said Co-ed was not too much of a runner.   After a couple of minutes I made the difficult decision to take one for the team and pass her.  Despite running alone, the route was an awesome – treelined greenway the entire way.  Next up was  Whoopee.  By now it was noon and Whoopee who had already eaten his 1.5lb PB&J sammy and slammed his Vanilla Molk (a real drink /not slang for white milk) he apparently was still hungry but he passed on Freight’s 420 calorie Little Debbie PB cookie!  After hours of listening to Whoopee explain how much he hates running he completed his leg with the biggest smile I’ve ever seen.  Apparently he passed several plus sized local girls on the greenway who were giving him some real looks and smiles.  Nothing like a little encouragement to stroke the ego.

The last half of the race was a bit on the warm side with temps in the 70s but with cloud cover and treelined greenways the legs flew by.  There were several observations we had about the local culture / community.  The residents of the triangle are some interesting folk.  Somewhere between Durham and Raleigh we passed a funeral/celebration of life/estate sale all in one.  Apparently people in the triangle are in a hurry, or perhaps they just needed everything to go –  including Grampa.  There are also some interesting businesses in the triangle area.  Wiki spotted a sign for Ohcrapnc.com. (look it up) – a business dedicated to picking up pet crap.  No Crap – literally!  Not sure who needs this?  Nursing Homes? Veterinarians? Farms?  But no one in the van felt compelled to open a franchise.  We also learned that Whoopee likes his okra raw and hairy (I will just let this softball linger).

With the afternoon fading and just myself and Whoopee left to run and the realization that we had a 2 1/2 hour drive home – we pulled a play from the Mortimer playbook and sent Whoopee off early so we could enjoy a cold brew and burger before heading back to G-town.  In the end we all agreed that I am a better race/party planner than Sargento.  (FYI I promise to help Sargento next year with the Las Vegas half – so be sure to HC for that one)

To those of you who were on the fence about this race – don’t be – Its a great relay for those who have never done one or who enjoy one-day relays.    It was clearly one of he best relays we have done.

Until next time

Defib out

Shoutout to the 35+ pax who posted to the Community Foundation Run/Fundraiser Convergence.   F3 Gastonia also had an additional 18pax running Ville to Ville therefore 53 pax pushed some sort of rock Saturday morning.  Great job men – Great showing.  With the help of Dr Seuss and Wirenut we led a classic beatdown in front of several community leaders showing Gastonia what F3 is all about.

Standing just outside the ballfield and with no FNGs to start, a quick disclaimer was given by YHC then launched into the warmup with 10 each of SSH, Merkins, LBCs and Imperial Walkers.  Each pax then carried a coupon into the outfield to save for later. My warmup continued with reps of high knees, butt kicks, karaoke x2, and nur across the outfield.  I then turned things over to Seuss for what he called 7 of diamonds. Although we planned on using the baseball diamond unfortunately it was occupied by the sound system and finish line equipment (Didn’t they know we were going to be there??)  Seuss was able to modify a “diamond” into a trapezoid? or rhomboid?  Hell who knows he teaches second grade how is he supposed to know about these advanced shapes.   But needless to say it definitely wasn’t a diamond.  But at each corner we did reps.  First time around was 7 Burpees, second round was 14 Flutters, third was 21 Big Boys and fourth was 28 CDDs.  Yes CDDs although I’m not sure the form quite right so lots of “no reps”.  Despite this we picked up an FNG along the way.  I’m pretty sure Sargento leap into the stands and pulled this guy by the ear onto the field to come join us.   Welcome to Pyle our newest pax who is 21 and from Gastonia.  He wants to go into the marines – thus Pyle – as we already have a Gomer.  At this point Wirenut wrestled Seuss to the ground and handed him a full sized coupon which pinned Seuss to the ground for the rest of the workout.  Wirenut then went full on wirenuts and called rounds of OHP, Curls , Squats and Merkins on the block.  First round was 50 of each exercise then sprint to midfield to do one burpees.  Then return to do same exercises but 40 of each.  Spring to midfield and do 2 burpees and so on with 30 reps and 3 burpees, 20 reps and 4 burpees and 10 reps and 5 burpees.  Our senior pax and crazy ass/formless leader Tesla led the way.  Not sure what exercises he was doing but I can assure you they did not look anything like called exercises.  I mean how do you do a merkin without bending your elbows?  Time was up as we moseyed back out of stadium to parking lot for COT.

Announcements:

The belt made its triumphant return after being snatched from Wichita’s hands.  The belt was awarded to Dr Seuss who amassed 103 points during the Pushing Rocks challenge, including 70 individual posts in Feb and March – that right 70 posts in 60 days.  Way to go Seuss!!

Team 6 won the team based challenge with 306 points – Congratulations to Wirenut (88points), Slaw (97), Def Leppard (54) and Sarlacc (62).  Team 6 has won the rights to the next convergence – more to follow

2nd F lunch Wednesday at Simonetti’s

The Goonie – May 4th – Bring a ruck and water/snack if needed. 3AM at the Schiele – we will be back by 6:30 so you can then post to your favorite AO bootcamp afterwards.

May 18th – Extinction Run  – 9am at Primal start with 13 minute mile and drop by 20 seconds each consecutive mile.  $20 donation to go towards Muscular Dystrophy research

Thanks to all who made this a success – Special thanks to Purple Haze who then led the community foundation run with two track commanders for speed for need.  Shoutout to Hei Hei and Pony Boy who manned the chairs.  Finally thanks to Hunchback who was able to work behind the scenes to get us the venue.  It’s high visibility events like these with real impact to the community that make all the difference and what makes me proud to be part of this organization.

Until next time – Defib out

4 pax posted on a beautiful morning for a jaunt through willow creek.

New Announcements

Second F lunch on 4/17 at Simonetti’s