Author: Flintstone (Page 10 of 23)

Lookin to sling my sack around a bit, and 5 other PAX joined me.  No leisurely meandering today, and don’t bother strapping those rucks on.  There’s work to be done.

Ruck across the street to the Urgent Care.

3 Pain Stations in the parking lot

• 10 x Chest Press / Pullovers
• Ruck to next station
• 10 x Squat Thrusters
• Ruck to next station
• 10 x Upright Rows
• Ruck back to start

Rinse & Repeat 2x for a total of 3 rounds.

Ruck down Duke Street and back up to the start for another set.

Next 3 Pain Stations

• 10 x Double Crunches
• 10 x American Hammers
• 10 x Flutter Kicks
• 3 rounds total

That was all we had time for.  Scurry back to the flag to join the Pubbers.

Everyone pushed it & had a Yabba Dabba Doo time.

Thanks for the opportunity to lead.

6 runners and 2 ruckers on a morning that promised to be cold and wet, but was mostly nice, at least til the very end.  Starting 30 minutes earlier has helped us dodge some weather a couple times already.  Regardless, it’s F3.  We run anyways.

Route was the Loftin Park route.  Seuss and Quiche got out fast, with Jane Fonda and Virus not that far behind.  Fannie Mae and YHC stayed back with the Ghost Six.

Tiger and Paperback Writer showed up for COT.

Better was got.

Yabba Dabba Doo

We had 12 for a simple beatdown.  Music, ads, picnic tables, running, and no matter how hard the PAX tried, they still bend enough to get in the right position.  Here’s what I remember.

The Thang:

• 10 x SSH (IC)
• 10 x Don Quixotes (IC)
• 10 x Goofballs (IC)
• 10 x Gravel Pickers (IC)
• 10 x Elwoods (IC)

Mosey to the top of Martha’s

• 5 x Burpees (OYO)

Mosey to Picnic Shelter by the Turd Shack

50 seconds of exercises / 10 second rest

• Dips
• Step Ups
• Merkins
• Dying Cockroaches
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Apollo Ohnos
• Twisted Merkins
  • Pseudo-Planche Merkins – Basically, just Merkins with your arms backwards, fingers pointing towards your toes
• V-Ups
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Step Ups
• Merkins
• Dying Cockroaches
• Flutter Kicks

Run a lap

50 seconds of exercises / 10 second rest

• Dips
• Apollo Ohnos
• Twisted Merkins
• V-Ups
• Flutter Kicks

5 burpees for the ads on Pandora.  The Mosey was the break.  We stayed busy.  To hear the PAX, it was impossible to turn your hands backwards and do a merkin (“My arms don’t bend like that”).  Really though, it’s not hard.  Give it a shot.

Lunge-Lunge-Burpee for about 5 reps, but then we had to go.  Running out of time.

Simple (Mostly) but it got the job done.

Yabba Dabba Doo

3 hit the loop early for 5 miles, 4 at the official time, 4 ruckers, and 2 more for QSource.  I’d say the weather stole the show, but right when we were getting ready to settle in for QSource, in walked Turtleman.

So off we went to talk about the importance of believing in the mission, for everyone involved.  The ability to take the risks necessary for the mission to be successful only comes when we understand, and then believe in the mission.  We talked Unity in Leadership (think Mom & Dad), who is responsible for understanding and believing in the mission (everyone involved), and how candor can get you dismissed from committees.

Glad to be a part of the group.

Yabba Dabba Doo

16 PAX decided the Yank was the place to be at 0500 on a Wednesday morning.

Directions sounded difficult, but really, the route was simple, and one that our Belmont runners know well.  Loops in Merewood, Eagle Park, Davis Park and The Point made for a good start to the morning.

Ruckers did their thing too.

Yabba Dabba Doo

Noisy Cricket’s VQ.  The story is a good one.

More running and rucking at Ground Assault.  Runners ran 5 miles by Members only and did a loop at the end of Stowe Point.

The name of the AO was solidified as Ground Assault.

Come check it out.  0500 on Wednesdays.

Yabba Dabba Doo

We had a few.

As a leader, you take the blame for anything that goes wrong.  Unless you’re at an F3 workout.  Then you blame Short Sale.

6 of us broke off from the running bootcampers after a riveting warmup by Gashouse’s new Site Q that left us confused and short on time.

We broke out the blocks for a triple nickel on the hill down the nature trail, did squat thrusters, overhead presses, good mornings, rocky balboas, merkins and dirty hookups.

With the kettlebells, we did curls, the bob and weave, pullovers, deadlifts, halos, squats, and more curls.

We also kept coming back to a circuit of toe touches, werkins, superman pull-ups, and flutter kicks.

All in a day’s work at PainLab.

All kidding aside, Short Sale’s creativity has provided some of the most legendary F3 Gastonia beatdowns  I’ll take his best against anybody else’s every day of the week.

Thanks for the opportunity to lead.

Yabba Dabba Doo

11 strong for the debut of the Belmont run/ruck AO.  Here’s what I remember:

The early start gave us a solid window, and we ran the posted route to Loftin Park and back.  Ruckers had a solid and familiar route too.  Had a couple PAX post just after 0500, but they found us and got their miles in too.  We watched out for the Six, and got in some solid miles.

The early start gave us a nice clear weather window, with the rain picking up just after we left.  Hate it for you 0530 suckas.

We batted around some names for the new AO, and Ground Assault was the clear winner.  If it still feels like the winner next week, that’s the name.  Always best to give it a day or two and let the PAX think on it.

Solid start with threat of rain.  Let’s keep pushing the rock.

Yabba Dabba Doo