Fitness, Fellowship, Faith
We said the pledge.
We ran.
It was cold.
Goose was there.
We saw some Sambriches.
Announcements
10/31 Rotary event with DOAH
Prayer Requests
Tuna and Half at the Coast runners
Goose’s uncle
Jim Bumgardner – cancer
40/50 Challenge starts 11/1
A prayer took us out.
That is all.
Until next time…
In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…
Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15
Turn Pain Lab PAX lose to Hipaa
Stop at the flag for The Pledge
Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.
Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.
Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.
Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.
Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees
On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.
Mosey to the wall at Ollie’s. Wall sits with shoulder presses.
Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.
Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.
Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.
Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).
Announcements
Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach
Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb
Prayer
Glad I finally got this written. Until next time…
In honor of week 2 of Run for the Potty to help raise money for the F3 Gastonia sponsorship of the Rotary Club Chili Cook-off, we ran.
The Pledge
The Mosey – To Martha’s and back. Don’t think anyone saw any Sambriches.
The Announcements (which were so long ago, they probably don’t matter)
“The runs coming up” was how it was phrased. Pretty sure the PAX meant the Memorial Stair Climb, Stop Soldier Suicide 5/10k, JJ 5k, and Ragnar. However given the theme was Run for the Potty and a chili cook-off, you still have to snicker at that.
The Prayer Requests
Lynn Helm family
Breaker Breaker – lost family members
Abigail – Gastone’s goddaughter
Huckleberyy
The Prayer
Until next time…
People run for various reasons. It may be to get in shape, to stay in shape, for the fellowship, or for those that can’t run. And despite what some may say, some people run for fun. In the month of September, the PAX of The Pub will run so that people can use the bathroom in public. Actually, it’s to raise money to help sponsor an event that will help raise money to build restrooms at the downtown Rotary pavilion. Through the sponsorship, the goal is that more men will see and hear about F3 and come to know the good that F3 provides men in Gaston County.
YHC had Q on this humid Thursday morning. YHC arrived to find something that I usually don’t see. A parking lot with no waiting PAX. Arriving earlier than normal (usually around 0527), YHC spotted a few cars of PAX getting in some EC. Slowly the PAX rolled in or ran up, and 0530 was on the clock.
Quick disclaimer along with route for the day.
The Pledge
The Mosey – Armstrong Park to Perry to Lee to New Hope to the other Armstrong Park to the original Armstrong Pack and back to The Pub.
The Q was the six on this mosey. YHC felt strong starting out but hit a wall on the way in. Thanks to Defib and Roscoe for picking up the six for those final, crucial 5 yards.
Announcements while YHC took a knee to keep from falling out.
Rotary fundraiser
Run events coming up – Stair Climb, Stop Soldier Suicide Run, JJ5k, Ragnar, sign up!
Prayer Requests
BRR Ruckers
Feelgood and family
Slaw’s dad
Hurricane victims
Prayer to take us out.
Until next week…
The month of August is often a time of dread for some. Students, teachers, and parents all cringe at the thought of summer being over and another school year beginning. Homework, strict bed times, and packing lunches are right around the corner.
However, The Pub has a slightly different outlook on August. The summer often involves missed posts due to vacations or everyday summer fun. August offers the chance to get back into a routine of posting on a regular schedule, or in some cases, establishing new routines including taking Q for the first time. So at The Pub instead of going Back to School, the PAX goes Back to Cool.
A big part of Back to Cool is the Kotter who hasn’t posted at the Pub (or anywhere) for a while or the PAX that has never posted at The Pub because “it’s just a running AO”. Earlier this week, a Kotter reached out to me on the details of The Pub. I encouraged him to post and was hopeful that he’d show. I got an “I’m in” text on the way out of the door headed to The Pub.
I showed up to find several PAX waiting including the Kotter who was ready to go.
0530 on the clock, time to go.
Quick disclaimer and then the route. Out to Martha’s and back to see if we could actually find some Sambriches doing something.
First, The Pledge.
Then, the mosey.
At the start, YHC thought it was going to be a great, cool morning for a run. With a breeze blowing, it was ideal. It didn’t take long for the breeze to halt and the air to get thick. It may be Back to Cool, but these conditions were anything but cool.
Some of the PAX found Oompa who offered encouragement out of the window of his car before he soon joined the PAX in the mosey. Although we did find an Oompa, there were no reported sightings of the Sambriches.
Announcements
Plenty of events to sign up for: Ragnar, 9/11 Stair Climb, JJ 5k, Stop Soldier Suicide Run in Belmont
The Murph on Labor Day at Martha’s
2.0 workout at The Yank
Rotary Club fundraiser
Tuna 200 mtg – 630 Wild Wing Cafe (if you forgot and are reading this, you’re too late)
Prayer Requests
Kids going back to school
Stinky Bird family business
Sargento Brother-in-law
Prayer to take us out
Until next time…
By the way, there is one week of #BackToSchool remaining. If you haven’t posted at The Pub in a while, post next week. If you’ve never posted at The Pub, post next week. If the thought of a running workout concerns you, post next week (it ain’t that bad).
That click bait title got your attention didn’t it. Don’t normally read The Pub backblasts because they’re boring, right? All those guys do is run, right? Where’s the fun in that. Well you’re here now so you might as well keep reading to find out from where the title came. Here’s how we got there…
YHC showed up much earlier than usual on this mild Thursday morning. This was even noticed by Roscoe who greeted me with a “You’re here early.”
With about a minute to go before 0530, YHC barked out the route sounding like Mama Fratelli from the Goonies. At that point, allergies were getting the best of me, and YHC felt and sounded awful.
The route… Armstrong Park to New Hope via Perry St/Lee St. Right on Armstrong Park Dr. Right on Armstrong Park Rd and back to The Pub.
YHC and Breaker Breaker took a detour to shorten the route and arrived before a few of the other PAX. (Here’s where the title comes in) Upon return, there was talk of inappropriate touching along the way. As Q, I cannot confirm there were any inappropriate actions. Even so, I’m sure the disclaimer (which I skipped) covered that. However, the supposed offended PAX did show up with his shirt off. And the accused offender did leave prior to the COT. Take what you will from those details.
Order was restored in time for the COT.
Announcements
911 Stair Climb on 9/14
Tool Time Party at Sargento’s on 8/3
Event for Pizza Man’s niece at Rankin Lake on 8/17 (10am-2pm)
9/5 Ragnar Event
9/21 Belmont Stop Soldier Suicide 5k
Udders from F3 G’boro looking for BRR runners
Prayer Requests
Lynn Helms and family
Def Leppard back injury
Families traveling
Officer Wooten
Diva
Whetstone and QSource
Prayer to take us out
Until next time…
This seems like a strange question to use as a theme to a workout, but one that seemed worth testing. The thought came to mind because later that day YHC was heading to Sliding Rock. As I started to plan a weinke, I knew I’d first need a hill worthy of this test. I knew almost immediately where the adventure would take any PAX willing to make the journey.
As opposed to The Pub where YHC usually shows up about 2 minutes early in time to plant the flag and call out the route, I arrived at the Schiele with plenty of time remaining. After finding out Doby had Q at the Pain Lab and quickly planning the warm-up, it was 0700 and time to get going.
Disclaimer
Warm-up
SSH x 15
Merkins x 15
LBC x 15
Turned it over to Doby who led the PAX in 15 Imperial Walkers.
The Pledge
At this point, the brave Bootcamp PAX left the Pain Lab crew behind and set off on their journey.
Mosey to the front parking lot at Grier Middle. This is where pre-workout surveillance comes in handy. There had always been speed bumps in the parking lot that I’d used for markers. Since they repaved the parking lot, those speed bumps were gone, but there were crosswalks which would serve the same purpose.
Lunge to the first crosswalk and do 5 burpees. Then lunge to the second crosswalk and 5 more burpees. At this point, the PAX may have got the hint that they were not going to skip leg day today.
Mosey to the Parkwood parking lot. As YHC announced to the PAX, no upstanding Carolina fan could Q a workout without a set of 4 corners. Around 4 islands in the parking lot, 10 Crunchy Frogs, 20 Squats, 30 American Hammers, 40 Flutter Kicks. After each set, run to the next spot and perform the next exercise. It was mentioned that in the 4 corners, the pace was slowed so should we walk to each corner. However, this is the Roy Williams era so the pace is sped up and the PAX would run to each corner. Just imagine Roy on the sideline waving his arm for us to get down the court and over to the next station. After completing one trip around, we reversed course and ran the exercises back around. 40 Flutter Kicks, 30 American Hammers, 20 Squats, 10 Crunchy Frogs.
Mosey to the starting point of our climb. This climb would take place up the hill at the Dept of Veterans Services off New Hope. YHC shared with the PAX my trip later that day to Sliding Rock where it would be an easy slide in cool water. This slide would be neither easy or cool.
Partner up. Partner 1 would perform the S-L-I-D-E while partner 2 would either Bear Crawl, Lunge, or Nur up the hill. When partner 1 returned, partner 2 would run while partner 1 did the exercise of that round.
S – Squats
L – LBC
I – Imperial Walker Squats
D – Derkins
E – Everest
Everest is an exercise that was done as a group. Lunge, lunge, squat (basically, it’s a zombie walk uphill).
About two-thirds up the hill, YHC called for another E – Empty Wheel Barrel. One partner gets in Crabwalk position while the other partner holds his legs (like a wheel barrel). This was met with a great deal of angst and proved to be uneventful, but we at least had to try.
After abandoning our empty wheel barrel, the PAX continued the Everest climb until we got to the sign labeled Assembly Point. That marked the end of our journey to the top of Everest. We stopped for a group picture, and then moseyed back.
We stopped along the way to the Schiele for a deconstructed S-L-I-D-E
Squats in the Marathon parking lot
LBCs in the Parkwood parking lot
Imperial Walker Squats in the First Pres parking lot
Dips in the office parking lot beside First Pres
(mini) Everest climb through the Schiele parking lot entrance.
We arrived in time to hear the bells.
Announcements
QSource 0730 on Sunday after Coconut Horse and Crossroads
Celebration of Pizza Man’s relative on 8/17 from 10-2 at Rankin Lake Park
Casino Night benefiting Gaston Residential Services on 9/7 – See Rudolph for more info
Whetstone program
Prayer
Until next time…
Eight PAX showed up on a cool July morning that felt more like Spring than mid-Summer.
After a quick review of the route, it was 0530 and time to go.
First, the pledge.
Then, the mosey. The route this week was towards Snoballs, and the search was on for the mysterious Diablo Sambriches.
One of the great things about an F3 workout is the encouragement you get from the PAX. YHC ran with Roscoe this week, and little did we know about the encouragement we’d get to offer. As we moseyed, we came upon a group approaching from the opposite direction. Could this be a group of Sambriches? But wait, this group is approaching much too quickly, and they don’t appear to have satchels on their backs. Nope, it was the group of lady runners. We then came across another group of men this time. They were also moving too briskly and had no satchels but were walking a dog. Still no Sambriches.
As we approached Harris Teeter, we saw another group approaching in the distance. They were approaching at a fellowship mosey pace. They appeared to be geared up with their backpacks. Could it be? What do you know… it was the Sambriches. We quickly made the decision to run across to the HT parking lot to offer them encouragement. They must have been exhausted from their trip because as we approached most of them had stopped, bent over, and were appearing to be catching their breath. We moseyed through and wished them well.
We moseyed through the Snoballs parking lot to ensure their vehicles were safe (you’re welcome) and made our way back to the The Pub.
As we neared HT, we passed the Sambriches again. Still exhausted, they once again bent over to catch their breath. Bless their hearts.
We finished the mosey back to The Pub with some extra distance due to our good will divergence.
Def Leppard was clad in his hard-earned medal from the Tronmoss 5k. Well done sir.
Announcements
QSource – Sundays after Coconut Horse and Crossroads
Whetstone
Tool Time going away @ Sargento’s
911 Stair Climb – 9/14
Prayer Requests
Lynn Helm
Trooper Wooten
Prayer to take us out.
Until next time…
Two of F3 Gastonia’s PAX were ridiculed for wearing matching yellow shirts for the Four Plus on the 4th mosey. In response, the PAX of F3 Gastonia stepped up in solidarity. The number in yellow doubled this week. This could also have been a mere coincidence since it’s quite common among all runners everywhere to wear bright colors while running in dark.
First, the pledge.
Then, the mosey. The PAX ran the route down Armstrong Park, left on New Hope, right at the Wells Fargo, then back on Armstrong towards the Pub.
Announcements
F3 Dads event 7/20
Tubing event 7/20
911 Stair Climb 9/14
Prayer Requests
Breaker Breaker’s uncle, sister-in-law, aunt
Roscoe’s father-in-law
Also noted was that while four of the eight PAX that posted wore yellow, two other brothers removed their shirt during the COT in solidarity since it wasn’t yellow (or this could be because it was extremely humid this AM and everyone was drenched in sweat).
Until next time…
Two very patriotic (and well dressed) HIMs chose to get an early start on the celebration of our country’s independence and moseyed through SOGA.
First, we said the pledge.
Then, we ran. As we ran, we basically solved all of the country’s political and socioeconomic problems. You’re welcome America.
Until next time (which once again has already happened and about to be recorded in a BB)…
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