Author: Defib (Page 4 of 16)

This special edition of the coconut horse was brought to you by none other than our 1st F Q and current belt holder – Flintstone.  After capturing the belt from Slaw in June by posting more times than Slaw he challenged us to a 5 mile race around the horse.  This would be no easy task to dethrone him since he has been really pushing the rock and then some with his marathon training.  12 HIM however posted in an effort to steal the belt.   After a quick disclaimer and explanation of the rules the runners were off.  Our finish line judge was Hunchback who also doubled as our photo finish photographer.  The pax were pretty bunched together for the first half mile but then Flintstone and Maybelline started to pull away.  Unfortunately some of the pax caught a 6 minute light (or so I was told) at Hudson which negatively impacted their ability to win.- -I will get in touch with the race director and plan to refund their entry fee.  Maybe next year we can get some of Gastonia’s finest to control traffic.   By the time we hit the greenway it was pretty clear there would be only two competitors.  Both Flintstone and Maybelline enjoyed a commanding lead with JJ and me giving all we could in hopes that one of them would run out of gas.  However the two of them pushed all the way to the finish with Maybelline stealing the belt with an average time of 7:26/mile.  Kudos to the rest of the pax who all turned in performances better than their usual averages.  Congrats to Maybelline who proved that you can be last (to show up for a workout) and still come in first.  Next opportunity to steal the belt will be the pax with best rank in Ironpax so sign up if you haven’t already.  After COT 10 men stayed Q Source with a discussion of “No Plan Survives First Contact with the Enemy” from Wisdom of the Bullfrog by Admiral William McRaven.

Announcements:

Lunch 9/20 Pita Wheel downtown

Fall Ruck event

Austin Half Marathon Feb 18th

JJ 5K Sept 30th

Prayers:

Turtleman, Tooth Fairy’s wife and daughter, Huckleberry, Jackson Hall

When Flintstone asked if I would Q this workout I thought to myself – damn – I don’t want to work that hard at a workout.  These challenges were not how I envisioned my Saturdays in the summer.  Can’t I just show up and go through the motions of a half ass workout?  I mean damn I’m getting old – Let the young bucks do this – I’ll stay in the back and muddle through.  After a thorough review of my canned excuses not to participate I acquiesced.

Well if I’m going to do this then best to make most of it.  I started by calling out the pax on Slack this week about not being a FIA wannabe and get their arse to the Schiele.  Much to my surprise it worked we had 18 answer the call to come get their butts kicked. (Including an FNG!- thanks to Seuss)

Warmup – obligatory SSH then Bonnie Blairs, Superman pullups and Freddie Merk.  That should get all the major muscle groups warmed up.

The thang:  Mosey to Parkwood parking lot for more “warm-up”.  YHC knew we would be doing some running so first called exercise was escalating suicides.  Suicides with hand release merkins at each light pole. 2 then 4 then 6. YHC called for 4 sets of suicides but I had to Omaha after 3 rounds to keep us on time.

Time for some friendly competition.  We broke up into 6 groups of three pax each.  We would compete as a team during the rest of the workout.

Event #1 Burpees – EMOM with 1 min rest x5. The most burpees as a team wins – Congrats to Whoopee’s team 257! That is  85+ (257/3) burpees per pax in just 5 min.  Form police may need to go back and check the tape.  That’s a lot of burpees in 5 min.  My apologies to the Midoriyama regulars – that’s is a lot of counting to some pretty big numbers.

Event #2 Long run for time – Two points were to be allotted – One point for the fastest pax and one point to the team that completes the run first.  Race was just under 1 mile. Pizzaman, and Seuss gave Wiki a run for his life but he was able to prevail to win the fastest time overall and team 4 (led by Pizzaman) took the overall team title.

Event #3 Tug of war – Honestly I was not sure about including this but we had time.  Teams 1,3 &5 combined to challenge teams 2,4 &6 in a head to head best two of three rounds.  Note running shoes are not great for tug of war in wet grass.  Teams 1,3,&5 were able to prevail in two consecutive rounds with teams 2,4 &6 unable to move the flag in their direction at any point.  Congrats – 5 points awarded

Event #4 – I first tried this out a few weeks ago – team based sprints.  Each runner sprints the width of the field does two 8 count bodybuilders and sprints back to tag the next teammate.  The team that completes 4 rounds first was crowded champ.  Several weeks ago when I tried this out it was a real crowd pleaser but Shortsale made the comment that it would be better if the teams were 3 man instead of 4 – so thanks to Shortsale for helping push the envelope!  Team 4 led by SA was able to come from behind and win – 10 points allotted giving team 4 the overall title.

Time – Mosey back to flag to name the FNG.  Welcome Andrew Zellers (26).  Andrew was more than capable of keeping up with the veteran pax – congrats on a hell of an introduction to F3.  He hails from Ohio and lives next to Seuss (who EH’ed him)  Apparently he grew up in the same town as Jeffery Dahmer thus the name.

The workout was certainly a challenge – but hey isn’t that the purpose of these fitness challenges?  Do we really need to exercise to 50-60% of what we are capable of?  Are we really learning to be leaders if we don’t challenge ourselves?  Remember Iron sharpens Iron!

Announcements:

Peak to Peak – Kings Mountain to Crowders – meet at Linwood access at 8 am

Coconut Derby Sunday 9/3 – fastest pax to complete 5 miles takes home the belt

Convergence 9/4 (Labor Day) 7am at the fuse – park behind left field

JJ5K Sept 30th

Prayer requests:

Turtleman, Jackson Hall, Norwood, Sledge’s wife, Huckleberry, Anchorman’s in laws, Curley’s wife

Candor and love for your fellow pax

Until next time … Defib out!

6 HIM posted at the Pub for a 5 mile run.  Unfortunately despite my recon and studying the map I still managed to run off course (again – made the same error a few months back)  It seems I just cannot remember the route through Bethesda Oaks.  This time however Stroganoff (a true leader from the back) redirected me to stay on course.

Announcements:

Annihilation this Saturday YHC at gashouse

Peak to Peak ruck – meet at Linwood at 8am

Coconut Derby Sunday Sept3 at Coconut Horse – come compete for the belt

Convergence Labor Day at he Fuse 7 am

Prayers:

Turtleman

Jackson Hall

Huckleberry

13 HIM braved the heat for a Defib Q at Midoryama.

Warm up 5 Burpees, SSH, Imperial walkers

The thang:

Mosey to dog park for triple nickel with Burpees and CDDs

Line up on the field and breakout into teams of 4 for sprints and merkins.  Teams were to compete for bragging rights and to choose the next exercises.  Congrats to Broke and his team

11’s with Flutters and Big Boys

Time

Sometimes its not the exercises but the conditions that push us.  In this case having the heat and throw in a little competition makes all the difference.  Way to push men!

Announcements:

YHC with annihilation Q at Gashouse 8/26

Kings to Crowders Ruck Sunday 8/28

Coconut derby 9/3 – come try to pry the belt from Flintstone

Convergence Labor Day at Fuse 7am – all other AOs closed

Prayers:

Hacksaw

Mayor

Turtleman

We had 3 for The Pub this morning.  Open didn’t show for his Q this morning so I took over the Q.  New(ish) route called.  Straight up Gaston Day/Armstrong/Cox to Panera and back.  So simple even Seuss wouldn’t get lost… but nonetheless there was no Seuss today.  I guess he is too busy making facebook videos.  We contemplated ordering coffee for a mid run jolt but alas it was just to warm this morning.  Great fellowship with Roscoe and JJ!

Announcements

F3 Dads at Folsom this Saturday 8/19

Kings to Crowders ruck 8/27 Meet at Linwood entrance at 7

Coconut Derby 9/3

Labor Day Convergence at Caromont Park/Fuse 7AM.  Other Monday AO’s closed

Prayers:

Turtleman and family

Kids and teachers returning to school

Until next time Defib out

5 ran the willow creek route backwards in the steam.  No one got lost (I think).

Announcements

Convergence  Labor Day

Prayers

Norwood, Turtleman, Tesla’s sister Jackson Hall

Praise for Radar’s sister

11 HIM presented themselves at the Pub/diablo this morning.  Happy to have Hunchback run with Scrat.  Also good to see Wojo not only post but walk from home to post! Runners ran to Martha’s and back.  Ruckers Rucked.

Announcements:

F3 Dads on Saturday at the gashouse.  No bootcamp but will have painlab

Annihilation at the Yank (Tiger)

Lunch at Pita Wheel in Dallas next Wednesday (7/19)

Prayers:

Turtleman

Norwood

Jackson Hall

Pilgrams Progress

Usual route, usual suspects plus Winehouse for 5 mile run, 45 min ruck or 20+ mile bike ride (Whoopee).  Great to have Winehouse this morning!  Anyone interested in bike riding Whoopee is training for something stupid.  Come out and join him Sunday mornings.

Prayers:

Turtleman

When Short Sale asked me to Q this weekend I knew that I had already committed to the annihilation on August 26th so I was not sure how much I would “bring” to today’s workout. With mumberchatter the night before referencing a possible FIA type workout the challenge was on.  This would be a “no joke” beatdown. YHC arrived 30 min early to do some recon.  This would take a little more planning than a quick Weincke.  After a jaunt around the neighborhood the plan was set – time to execute.  As the pax started to arrive the mumblechatter picked up.  Standard disclaimer given and secondary disclaimer noted – The good news I woke up with some back tenderness (likely from having to play against Wojo two days ago in ultimate frisbee).  The bad news I didn’t give a Sh*t.

Warm up SSHx10 – thats it – Painlabers off with Tube

Mosey to front of Schiele – 10 burpees OYO

Pledge

Mosey to First Pres – Dying cockroaches x10

Mosey to Parkwood – Merkins x10

Mosey to Partners Rehab for the first challenge – Triple Nickel with HRM and LBCs

Mosey to nearby wall for wall sit/Hip Slappers/Donkey kicks

Mosey to Sherwood elementary for teamwork challenge – segregate into two teams 4 each – One team member sprints across field does 5 CDDs tags the next teammate who does the same .  When the fourth is in first man sprints and does 5 Big boys and so one until each member completes the exercise.  Next was 5 SSH and then 5 Squats.  I was not sure how the time for recovery would work out but seems about right to have a minute or so in between sprints.  Just enough to keep us gased.  Winning team then chose the next exercise.  YHC gave them a choice between Dora, Route 66 or 11’s but I would choose the exercises.   The consensus was Dora – I then chose 50 burpees, 100 Merkins and 200 squats.  The 50 burpees was a real crowd pleaser.  With time almost drained we moseyed back to Schiele for COT.  In all we logged 3.5 miles, 60 burpees, 25 HRM, and a  couple hundred squats and Merkins.  Not bad for an hour.

During the workout I shared a message from Prov 18:9 ” One who is slack in his work is brother to one who destroys”  When we do not give our all – to a project, to our family, to our friends we are just one small step from being destructive in our relationships.  Always do your best!

This guy did!

As always it was an honor to serve

11 runners and ruckers took advantage of good weather for 45 minutes of aerobic outdoor exercise 6 runners and 5 ruckers completed the task.  Runners ran to Marthas and back.

Prayer Requests:

Bandit’s M’s friend and Huchback’s friend both recently passed

Termites M