Author: Defib (Page 7 of 16)

Brisk October morning for an inspiring run.  Our fearless nantan suffered a displaced fracture to his humerus (no its not funny) last week while battling combatants at the Crammer Mountain golf club.   Even though he is facing surgery and the bone is still displaced he not only posted but RAN the 5 miles this morning at an 8:20 pace. Put that in your stovepipe next time you hit the snooze.

Announcements:

Can food drive – collecting can goods Sat Nov 4

Christmas party Dec 3

Christmastown 5K

Prayers for Sargento – surgery Monday

John Griffin friend of Sargentos with pancreatic caner

Honored to be asked to represent the old guard at the Sandlot this morning.  As part of the redwood series (AKA old man series?) I had the honor to  Q this morning to demonstrate how we “did it in the old days”. Full disclosure I am not a redwood but did start with F3 in 2015 so according to Flintstone that’s close enough. Besides it was a beautiful morning to get some work in.  (In the old days it snowed or rained on every workout)

Warmup

SSH (5)  Merkins (6), LBC (7), Don Q (8),  MNC (9), Burpee (10)

The Thang

Mosey to Martha’s (This AO was previously known as Martha’s house before there were 2 workouts at this location) stopping at each light pole for 5 merkins.  (In the old days this was uphill)

Entry fee to Martha’s – 10 big boys facing uphill

Mosey to parking lot for 11’s with Mike Tysons and LBCs.  YHC described this as warmup number two.  As an old guy the start of a workout is more painful than the end so warmups are more important than ever. (In old days I thought warmups were stupid)

Pause to review the 5 core principles of F3

Mosey to large soccer fields for several rounds of not 4 but 6 corners (AKA lightpoles) (In the old days we would use only 4 corners but now that we are more advanced its time to up our game to 6)  Called exercises were SSH, Squats, Merkins, CDDs, Flutter, and LBCs at each of the lightpoles on the periphery.  However before starting each round of corners must do burpees (In the old days burpees were called for just about everything and nobody complained)

First round of corners were sets of 25 SSH, 25Squats, 15Merkins, 15CDDs, 25Flutter and 25LBCs

Second round was 50 SSH, 50Squats, 30Merkins, 30CDDs, 50Flutter and 50LBCs

Reviewed the mission of F3 – good job Watts up (In the old days everyone stated the mission statement in unison while singing America the beautiful)

Third round of corners was to be cumulative first pole 25 SSH, second pole 25 SSH, 25 squats, Third pole 25 SSH, 25 squats, 15 Merkins, Fourth pole 25 SSH, 25 squats 15 merkins 15 CDDs…. but at that point we ran out of time

Mosey back to Snoballs (used to be Brusters Ice cream – boy those were the days)but stopped to discuss 43feet the podcast – if you’ve never listened – give it a go – quite entertaining to hear Dredd and the darkest of all helmets discuss happenings of F3 nation (In the old days we had AM and FM radio).  Finally back to parking lot for COT.  (In old days we ended the workout with a COT – glad that’s never changed!)

Announcements:

Some guy named Dredd has Q at Gashouse – probably gonna suck – I wouldn’t miss it.

Ameoba Ruck 9am Saturday Downtown – study your maps

Co-Convergence with Lake Wylie – 10/15 7am at bulldog.

Prayer requests:

Boudin’s daughter joining Peace Corp and going to the Gambia for 2 years

EZ family members

Radar’s sister

Nutria’s brother-in-law going through chemo

Buckshot’s new baby

Until next time Defib out!

4 runners/HIM accepted the challenge to get up and get after it for a 5 mile run. We then covered Contentment at Q source.

Prayers:

Radar sister – undergoing chemotherapy

Roscoe’s friend Kim lost battle to cancer

JJ’s paster’s wife passed away with cancer

Appreciate the push – until next time Defib out!

Fall weather may be just around the corner but we did not find it this morning on our route up Gaston Day to Lee/Perry/New Hope/Armstrong and back.  6 ran 2 rucked but all got what they deserved.

Announcements

Amoeba ruck Oct 8 downtown

JJ5K this Saturday

Prayers:

Huck, Turtleman, Tube’s wife with kidney stone

Safe travels

Until next time Defib out

Of all the CSAUPs I have participated in this was perhaps the toughest mentally to get up for.  All week I had texts from Pax about the weather predictions.  But as we all know the point of a Completely Stupid and Utterly Pointless event is to push oneself outside of your comfort zone.  I’m not saying posting at a bootcamp workout is not difficult but if you do this and nothing else you do not really grow.  As I arrived at 3:30 at Ingles I noted that I was not the first one there.  Gavel was already waiting for the suck to start.  Too excited to sleep he was there 30 minutes early.  Over the next 30 minutes all Pax who signed up showed up despite a sure forecast of steady rain but at this point all was dry on the homefront.

After a quick update on the purpose of the relay and a prayer for safety the first runners were off.  Round-up, Golddigger, Quiche, and Balljoint set the tone early on (or perhaps they know if they ran fast they could avoid the rain which had not yet started.  Either way they smoked the first leg in a sub 8 fashion.  Next Seuss, Def Leppard, Broke, Gavel took off accompanied by Buckeye and Golddigger (YES he just kept going) to race to Sims field.  YHC promised sidewalks most of the way but this leg was not one of them  In addition it was time to start getting wet.  These runners were not so lucky to avoid the rain. For the pax waiting at Sims Sargento had the answer with a pop up tent that kept us dry!  But the wait for the runners was not nearly as long as you might expect with Seuss smoking it running sub 7!  Wow wonder what he could do if he was healthy.

From Sims,  Hacksaw, Pockets, Roscoe, and Boudin (along with Golddigger who yes just kept on going) ran through the hood (good thing there was a cop on the route to keep us safe – thanks Roscoe) to Gashouse where JJ was waiting  (having run from the pub!) to support us for a couple of consecutive legs.  We were also greeted by Flintstone and Virus at Gashouse.  At this point the rain was light and almost pleasant so off with the next group which included Freight, Sargento, JJ, Radiohead and YHC.  This completed everyone’s first leg and surprise no one melted in the rain.

With all the pax settled in it was time to grind -and time for the skies to open up.  Doodles met up with us around 5:30 and rode his bike in the rain to support us most of the morning!  There’s a true HIM!  Flintstone and Virus showed up again as well on leg 5.  Buckeye joined the regulars to run legs 5 and 6 consecutively and of course Golddigger was still going for his 5th consecutive leg!  What a beast!

Leg 6 took us through downtown Crammerton to Goat island.  The pax were not showing any signs of fatigue with Seuss and Buckeye leading the way.  Of course by this time (6:30/7) several pax noted their GI tracts waking up – thank goodness there were public bathrooms at the Goat – or if you were lucky enough to drive past your house you could enjoy your own throne (Sargento).  Leg 7 took the pax up and around Stuart Crammer and up and down the hills behind the school and to the yank, but watching the pax come in you thought they had a walk in the park.  Shoutout to Hacksaw and Pockets who pushed the rock hard.

Leg 8 was the leg that mother nature took her revenge.  Freight, Sargento, Radiohead and YHC swam up 273 to Mt Hollywood.  Mother nature would not let up for the rest of the relay but there was no stopping the pax now that we were 2/3 done by 9:00.  Leg 9 saw Golddigger return to action to get miles 20-25 in –   Chugging down Catawba to McAdenville at a pace that no one could keep up with – although Quiche, Balljoint and Roundup gave him a push.  Lucky for these runners – they were done and could enjoy the rest of the race in relative dryness.

Leg 10 took the runners to Midoryama.  For those unfamiliar with this route – it is not flat.  The climb up to Poston park nearly took out Def Leppard but that man does not say quit – I sure hope I’m still doing CSAUPs at 56.  Leg 11 was perhaps the hardest leg for these runners – 5 miles with two significant hills in pouring rain – If this does not challenge you nothing will.  But Hacksaw, Pockets, Roscoe and Boudin cmade that route their Byotch.

With just one leg to go Freight, Radiohead, Sargento and YHC took off down New Hope back to Dallas/ Ingles.  By this time nothing could stop us.  Sweet victory was in our sites and could not be denied.

There were no losers in this group. Everyone pushed themselves to or beyond their perceived limits.  You really do not know what you can do until you try.  After a quick recap and a prayer of thanksgiving in the car wash several pax met up at Pita Wheel in Dallas for fellowship and a meal.  In addition to pushing ourselves it is important to remember that we do these things not really for ourselves but to be a leader for those around us.

The pax also came through with donations for Least of These Carolina totaling $404!  Thank you men for your push, comradery, fellowship and generosity! I know I am better because of you and I can not image a better group of men to spend a rainy Saturday morning with!

Until next time Defib out

There was something for everyone this morning at the pub.  7 HIM were interested enough to find out what was cooking in the kitchen at the pub.  Samiches of course you byotches. – Why not celebrate the new combo platter at the pub with a trip to Panera.  4 runners took off in that direction.   CastleRock and Les Nesman came to rep the west side and rucked through the beautiful neighborhoods of lower G-Town and  Whoopee kept his Sandy V close to home with a repeat of the week 0 IPX challenge.

Announcements –

Not too late to run the CSAUP Saturday – Get your donations in to Defib for Least of these Carolina even if you are not running

Skating with the Mayor Sept 17

Convergence Bulldog Oct 15

JJ5K 9/24

Prayer Requests

My friend in New Orleans battling cancer

Waterboy travels

Sargento –  new church in Belmont starting this week

Praise for Turtleman

Well its been two years since our last G-Town 50 miler so it was no surprise that when the pax were polled about prospective CSAUPs that we chose to host this one again.  The comradery of this run originally created by Pizzaman in an effort to get the BRR feel without leaving Gaston County is something no Pax should miss regardless of running skill.  The format will be similar with teams of 4 relaying BRR style around the county, running through all AOs.  The legs have been evenly allocated so that most legs are 4 miles. (Think about it – most Pax get 2-3 miles in with each bootcamp style post.)   If running is not your “thing” or your have self doubt about doing a 200 mile relay this is your time to step up and step out of your comfort zone.  Sign up link here.  https://f3gastonia.com/event-signups/csaup-50-mile-relay/ Enter your 10K time and we will create teams that are evenly matched so that we can maximize running together/finishing together.  I will post team members by Sept 7 so that we can have appropriate number of drivers.   Start time will be 4AM (It is a CSAUP after all – what are you afraid of the dark?)  FYI the route is posted below and has been altered slightly from previous years to keep Pax mostly on sidewalks but we will require reflective gear (I’m looking at you Seuss!) and lights until 7AM.

Experience is not required only a strong desire to lift up your fellow man.  Speaking of which – there will be a twist this year- Pax will be asked for a donation to be collected for Least of These Carolina.  You may have heard of this charity they do great work for foster parents in the area.  LOT Carolinas’ purpose is to identify and service the physical, emotional, and spiritual needs of children and their caregivers, with the primary focus on children in foster/kinship care. They do this through  community effort of local churches, businesses, and caring citizens; applying the Biblical principle of helping those in need to glorify God.  If you’ve ever been to a Big Pappy Q he has had nothing but great things to say about them.   So get off your arse and help yourself and your fellow man!

Dallas CSAUP 2022

6 HIM posted to the pub – All 6 with EC – Flintstone, Virus and Termite were already gone when YHC arrived to get a warmup 1 mile mosey.  And JJ and Waterboy ran from home – By the time 530 rolled around all were good and sweaty.  Route for the day was to the armory and back.

COT: Prayers and announcements

Prayers for teachers, students, JJ’s youth minister witnessing a severe car accident, Pax having children,  Huck and Turtleman

CSAUP Sept 10 – 50 mile relay

F3 dads Aug 20 at the Yank

JJ5K Sept 24

10 HIM were brave enough the face a Defib Q at Midoriyama Tuesday.  Unfortunately for them this time of year reminds me of some of the toughest workouts I’ve ever done as part of IronPax challenge.  So I pulled out a memorable one from last year – yep revenge of the murder bunnies

Warm up

5 burpees

10 Derkins on block

10 squats with block

10 incline merkins

10 of something else

Block carry to baseball field for  a series of :

10 Burpee block jumps murder bunny 25 yards then 25 overhead press and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 50 alternating merkins on block and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 75 curls and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 100 block windshield wipers and rifle carry back to start

Finished with 22 merkins for vets

Announcements:

Sept 10th 50 mile relay – start and end at Ingles with 50 mile run through all the AOs

F3 Dads Aug 20 at the yank

Sept 17 Rollerstaking

Sept 24 JJ 5K

Prayers:

Broke’s friend at work witnessed a man killed in motorcycle accident

Purple Haze’s friend recovering from eye surgery

Huckleberry

Broke’s friend with mental health issues

As promised YHC had a new route – one that promised to be titillating.  5 ran, one rucked one pushed the rock.  Route as follows: Gaston Day to New Hope, left on Redbud, go down on Pamela but before reaching the apex jump on Audrey and take it on home.  We all worked up quite a sweat with this one.

Announcements:

F3 Dads Gashouse this Saturday

Tubing Green River Saturday July 30

Prayers:

Whoopee’s uncle, Roscoe’s M, Termites brother, Gaston law enforcement,