Fitness, Fellowship, Faith

Author: Roscoe (Page 4 of 21)

Descending Counts of Pain

After what Blueprint did to my legs and arse yesterday at the Storm, what a mistake it was to impulsively sign up to Q the Labryinth on about 12 hours notice.  I guess I can’t help myself.

YHC had heard it was better mentally to count down instead of counting up during a workout and that inspired a crossfit style workout.  Usually done as 10 reps of squat, deadlift, and bench press, and then 9, and then 8, I modified the exercises.

Disclaimer, Pledge, and a brief period of stretches for a warm up.  Anticipating the bottom to drop out at any minute, we slow moseyed to the lower picnic shelter at Martha’s house and set up the speaker.  Here is the THANG:

10 Burpees

20 Merkins

30 Squats

40 LBC’s

50 Calf raises

After one round, we go to 9 burpees, 19 merkins, 29, squats, 39 LBC’s, and 49 calf raises.
YHC cranked up a random playlist and we started off.  The first few rounds YHC would say, “9 reps”, and then “8 reps” after the second round.  When we got to what I thought would be 5 burpees to start the set, Watts Up said we were on 4.  JJ confirmed.  Maybelline confirmed, and Winehouse confirmed.  So  it was 4 against one.  Basically YHC can’t count or actually did the required number of sets.  The PAX believed themselves to be correct, but in YHC’s head, they cheated themselves out of the 7 rep set.  You hate to see it.

Final totals:  Roscoe:  55 burpees, 155 Merkins, 255 Squats, 355 LBC’s, 455 Calf raises

Everyone else, 48 burpees, 154 merkins,  254 Squats,  354 LBC’s, and  454 Calf raises

Counting is Hard.

YHC was going to make them all repeat the 7 round set but we were low on time so we slow moseyed to the entrance of the park for Whoopee’s favorite exercise…the Press Press Fling!

This was followed by a shoulder stretch in cadence.  I can’t recall the name but is probably the most elite movement you can do if you want to be great.

We finished at Pelican’s for announcements and Prayer concerns.

Second F lunch today at noon at Logan’s Roadhouse.

Prayers for Anchorman’s SIL and Radars Sister.

Prayers for my Uncle Bob and Maybelline’s cousin. Prayers for Winehouse’s wife’s friends husband who passed away suddenly and unexpectedly.

Always a pleasure to lead!  Somebody pass me the ibuprofen.

Roscoe

Benevolent Q

As the garage door opened, YHC was excited with anticipation.  With Weinke in hand, phone, keys, water, towels, and shoes, YHC spotted a wet driveway.  Who knew it was going to rain?  Immediately install shoes onto feet and head out to the sandlot for a wet beatdown.

It was a good crew this morning.  Stroganoff got in some EC mosey mile in the rain and Whoopee, VERY FRESH from an exotic vacation, had lots of big Whoopee energy this morning.
As the clock struck 0530, the Q called a mosey and off we went down Union to the Vet clinic.  We circled up for a warm up and disclaimer.   The PAX probably figured we would go under the covered porch for the warmup but we did not.   Whoopee then proceeded to roll around on the wet pavement like a baby seal out of water.  He loves to frolic about in the rain.  It does lift others spirits to see him so full of glee as he stomps in EVERY PUDDLE HE GETS NEAR!

Next we moseyed to the SECU down the street.  There was almost a challenge to go all the way to the waffle house.  One of the main reasons I don’t have apple pay on my phone is to avoid impulsive decisions to go eat breakfast instead of working out.  Since I didn’t have any cash or wallet, we took to the shelter provided by the drive through lanes and continued the workout.

We performed burpees, jump squats, Big boi’s, and oblique crunches.

Next we called for a daily dose of what you should do everyday.  One minute of Plank, Catcher’s pose, and wall sit.

THE THANG:

Partner up for max reps until failure.  Merkins (take a lap)     Squats (take a lap)      LBC’s   (take a lap)

YHC asked Winehouse if he wanted to do another round or pivot back to the daily dose of what you should do everyday.  He chose another round.  The Q allowed for input from the PAX and therefore declared himself benevolent.

Another round of  Merkins (take a lap)     Squats (take a lap)      LBC’s   (take a lap)  I must say Whoopee and Amazon can do some squats.  The second round was harder as the muscles were getting fatigued.

We went back to the daily dose but this time we did two minutes of plank, Catcher’s Pose, and wall sits while discussing gratitude.  Lots of great points this morning, none better than Whoopee’s.

During the two minute wall sits we did some shoulder raises and air punches before heading back the way we came.  We stopped at another bank for some bear crawls before concluding the workout in the catcher’s pose.

Pledge of Allegiance

Announcements:  F3 DAD’s at the Yank this Saturday the 17th!!!!!   Bring your 2.0’s or just yourself and have some fun with the kids!

2nd F Lunch at Logan’s roadhouse June 21st

Prayer requests:     JJ’s 2.0 travelling today

Stroganoff’s MIL,

YHC’s Uncle

JJ’s church member Joann undergoing cancer surgery

 

Pick up Yourself

Four runners and three ruckers left the Gloom to go their separate ways running or rucking and all ended up where we started.  The Q hung tough until the end of the gut check and then picked himself up the last mile as he watched the others accelerate to the finish line.

Five miles for runners, 5k for ruckers (all distances are approximate)

 

Announcements:   F3 DAD’s at the Yank this Saturday the 17th at 0700!!!!!

 

Second F Lunch at Logan’s Roadhouse on June 21st

Prayer requests:

JJ’s 2.0 travelling to Europe

Stroganoff’s MIL’s health journey

YHC’s Uncle recovering from fall

 

The Pub was open for business

A bunch of men showed up to run the Pub.  Defib had the parking lot cleaned up with fresh mulch.  #Leadership

Today was a special day as the Q (YHC) honored the site Q by calling the Defib route, but in REVERSE!

Run out Hoffman, right on Robinwood, Left on Windyrush, right n Riding Trail, Right on Willow Creek, Left on White Willow, right on Armstrong Park and back to the Pub.

There were ruckers there doing some work with Flintstone as Q at Diablo.  When YHC returned to the flag, YHC found a weinke for Diablo in the freshly mulched bed.  You hate to see it.  Plus the weinke was much bigger than mine.  I hate to see it.

Whoopee, who rucked, said there were ladies there that got hot and bothered upon seeing the manly ruckers, but YHC informed him that all the ladies had just run past all the Pub runners.  Everybody knows the Pub is where the ladies are.  Next week my guess is shirts will be off and the primal rituals of the rutting ruck season will begin.  (See what I did there?)

Announcements:

NEW AO ALERT!  Welcome to SNOOZE, McAdenvilles first seasonal workout beginning at 0645 on Fridays for the summer.  Starting soon.

2nd F lunch at the Lodge in Belmont.  May 24th at Noon

Prayer Requests: Cherryville storm damage, Sargento’s uncle going through Chemo

Termite’s Son and family

Boudin’s 2.0’s

Mr. Montgomery at Highland,

GSM Co-worker who lost his mom this week.

 

Always an honor to lead and YHC appreciates Def Leppard making the drive to see his people on the southeast side.

Roscoe

 

Three beers later…AI to the rescue

Jane Fonda’s VQ at The Goat with an assist from Roscoe who convinced me I could pull off a Q
while at The Station for Happy Hour last week. Three beers in I thought he sounded reasonable
enough.  Roscoe was going to co-Q but backed out because he knew I could do it on my own, so I turned to AI for suggestions and this is what we did.

Started out with disclaimer (I am not a professional, although I was accused of same)

 

 

                                                                       Mosey over bridge to Goat Island for warm-up,

exercise, stretches. Gentle reminders from the PAX of a Q’s responsibilities
were offered. Mosey back across bridge, 5 burpees for the train, followed by the Thang:
Round 1: Partner up. Partner 1 runs laps while partner 2 completes as many of the following
exercises, switching exercises for each lap (Merkins, Squats, Burpees, Flutter kicks). Rinse and
repeat.
Round 2: Same gig, different exercises (Mountain climbers, Plank jacks, Plank knee taps, Big
boys).
Round 3: Alternating lunges, Shoulder press.
Five more burpees for another train after much arguing among the PAX if it was indeed the
same train going in circles.

Pledge,

announcements: Annihilation Workout led by JJ at the Gashouse on May 13th

Forest City bike ride/lunch/arcade

Second F Lunch at the Lodge May 24th

Welcome FNG Hamms, from Wisconsin

CAM Canned food drive…need help on May 13th from 2-4:30 and 4:30-7

Thanks for encouraging me on my VQ.

Nothing but a Coconut party

It was a nice morning with lots of EC going on before the official 0630 start of the Coconut Horse.  There was EC running.  There was EC rucking.  Scrat showed up.  It was awesome.  It was cool.  There was a breeze.  You could say there was a cool breeze. There was not a cool change, as we ran the same route and rucked the same ruck route to put Scrat up.  Maybe next time I will change it up and we can call it cool change…unless the weather is too warm.  Warm change doesn’t have the same flair and I don’t think the Little River Band or anybody else ever wrote a song called warm change…or hot change for that matter.  Maybe someone should?  That is a debate for another day.  I digress.

Just like synchronized clocks, everyone returned at the same time.  Whoopee, Scrat, Hunchback, and YHC rucked and the rest ran.  Flintstone showed up for Q-Source and tried to get in the name-o-rama as Short Sale, who was not there.  What the heck is this sorcery?

For Q-Source we covered Chapter Two of the Dichotomy of Leadership. “Own it all, but Empower Others”.  A leader must be in charge but cannot be a micromanager or the troops will not initiate action but rather wait to be told what to do.

If you are hands off as a leader, the troops will initiate action but will not be aligned to the greater strategic goals.  You must be looking out and around but not always down and in.  You have to balance the two extremes.  (hence, the dichotomy)

Prayer Requests:  Flinstone’s parents, Huckleberry,

Announcements:  Midoriyama Convergeance April 29th at 0700.   Time Laps training runs Sundays at 2 at Seven Oaks trail.

Second F Lunch at Papa’s and Beer’s in Dallas on April 26th

If you are reading this, know that I appreciate you.  All the PAX of F3 Gastonia have a culture of brotherhood and will be there when we are needed.  Please let us know if you are going through a struggle so we can pray and take action as needed.  ISI

Roscoe

Team HRB rides again…Mortimer year four 2023

The Mortimer is part race, part adventure, but 100% Completely Stupid and Utterly Pointless (CSAUP).  That is what 112.86 miles and 14,890 feet of elevation gain gets you.  The original TEAM HRB (hill running bitches) is JJ, Defib, Whoopee, Stroganoff, Breaker Breaker, and YHC.  With the exception of year one, we have had to modify the lineup based on the flux.  Year two RADAR stepped for YHC having a stress fracture (obtained training for this event) and Short Sale as a substitute for Whoopee.  Last year Short Sale came as a driver and back up runner.  He ran with YHC on my final leg, we got lost, but not as lost as Whoopee who was gone for hours.  With lost runners and lost time on the clock, the momentum faded and we blew off the final four legs for pizza and beer in Blowing Rock.  The lost momentum could also have had something to do with the blowing snow and 30 mph winds.

Whoopee provided HRB running custom running shirts that made all the other teams jealous.

This year we needed to add a runner because Defib didn’t feel like he could properly train for the event due to studying for an exam, so Flintstone was asked to join.  As the First F Q and recent Marathon finisher, Flintstone was the perfect choice to join the team but he didn’t HC right away.  He had to think about it.  It didn’t take long for him to say yes and then he asked one of the members, “when do we pick our legs?”.  The answer of course is the Q picks the legs and you deal with it.  Flintstone fell in line and had the task of running slot one….a total of 25 miles.  We needed him!  All the  runner slots for the Mortimer aren’t good, but this year the difference between first and sixth ranked runner was not much different.  It was either hills or miles or a combination of both.  Multiple legs were trail runs and not exactly smooth terrain, but each leg had its own character and beauty.  A couple weeks out YHC texted Defib assuming he would have major FOMO and asked if he would like to come anyway and run or drive to be with HRB.  He took me up on the offer and that was a major boost.  More on that later.  It was very helpful  since I went to the Ortho two weeks ago and upon Flintstone’s advice saw a sports massage therapist who murdered my right hamstring twice in the days leading up to the race.  It was going to be a game time decision as to how many legs these legs had in them and Defib was an insurance policy to finish the race.  This was going to be a classic “Run what you brung” and we decided to HTFU  and finish the thing with Stroganoff making that exact proclamation in the van on the ride up.  Let’s do this.

Speaking of the van, Team HRB would like to thank Stroganoff for the van sponsorship this year.  Cashing in points for the betterment of TEAM HRB is always a great idea and much appreciated as inflation was obviously impacting Enterprise rental prices.  A hi-top van is just how HRB rolls and that is the way it is.

Just like years past, we met at GSM Intergalactic headquarters at 2145 with a departure time of 2215.  We pulled some seats out of the van and loaded her up with drinks, snacks, trash bags, and lots of personal bags and shoes.  Whoopee brought along a sandwich bag with two PB&J burrito with strawberry jelly.  It probably should have been in the cooler since the longer we were gone the more it looked like a bloody taco or other things that are red.  It takes less time to pack with some experience and also because the weather forecast was basically the best one yet.  March in the mountains can be crazy and the forecast called for 68 degrees at the start and about the same for the finish at the top of Howard’s Knob in Boone.

The drive up was fairly uneventful with no stops.  We arrived at LP Frans baseball stadium in Hickory a little before 2300 hours.  YHC picked up our shirts and stickers and gave the Race Committee our signed waivers.  A team from Omaha, Nebraska was parked next to us with several members having run the event last year as well.  The Omaha guys are committed to say the least.  We circled up for a large count off and COT at the beginning.  There was one ruck team and multiple FNG’s to be named.  The nameorama is a highlight.  I must say that Hickory gives out some great nicknames.  Last year’s favorite was “Dookie Finger” and this year “Window Licker” put some smiles on faces.  I think we had 102 total PAX with one two man team.

The bladders were all full as we had been instructed to hydrate well in the days before the race due to the forecasted weather.  Defib was named the Q of pissing since Stroganoff set a record last year with something like 22 over the course of the day.  (In hindsight, Defib really should have been named the weasel shaker of urination.)  Stroganoff started off strong with one just before we left the ballpark.

Flintstone was the first runner out with a large group with a 7.62 miler.  We cheered him on and then took a left out of the ballpark and saw the first hill these runners had to tackle.  It was about a double half pipe.  We moseyed to the next EZ which was a county church.  YHC was runner two and had a hilly 2.25 miler down to the original starting spot at Tater Hole.  The leg was tested right away with a quick first mile and then the sane side slowed me down to a more realistic pace for the second.  YHC moseyed into the EZ and Stroganoff was ready to run his first leg of 5.87 miles.  The moods were good and the spirits high as we ventured into the original 1st EZ in Sawmills.  The guys changed clothes and prepared a fresh water to hand off to Stroganoff when he came in as is Team HRB tradition.  While debating where to take a leak, Flintstone produced this gem…”If you think you have found a good place to piss, somebody else has probably already shit there”.  This wisdom could be his epitaph one day.

JJ was next with a long and lonely 8.94 miler into downtown Lenoir.  At the EZ in the Lenoir, all was quiet and many guys were laid out sleeping in the parking lot and one had a hammock set up.  Team HRB had a few guys catching some shut eye in the van but Breaker had other plans.  We moseyed around looking for a porta john or public restroom since he seemed to be prairie doggin’ it.  He was out of luck as no such relief station was to be found.  He would have to tighten up.

JJ came in quick and handed off to Breaker Breaker who had a seven miler.  Now it was really lonely, as it was the middle of the night.  The weather was still mild and traffic was light.  The EZ is another country church and there were multiple pit stops to the woods by the various members of HRB.  The race was still tight with most teams all converged in this same lot for at least a short time.  Now to go back to the beginning, one of the PAX from another team showed up at the starting line wearing UNC pajama pants and a UNC sweatshirt.  JJ had found his spirit animal.  He was at this EZ with the same gear on.  This guy looked like JJ at the PUB when it is under 25 degrees and he has UNC “cold weather gear” on.

Whoopee was the sixth runner and had a nice easy run to the town of Collettsville.  Whoopee had brand new running shoes that he hadn’t worn yet.  Stroganoff immediately began mocking him for his new shoes.  Whoopee left out of the EZ with lots of confidence in his new shoes but it wasn’t all rosy.  He was looking good when the van passed him but when he emerged we had two problems.  He announced he turned his ankle on the run and there was a massive line of storms coming our way.  This is when Whoopee began taking ibuprofen like scooby snacks.

Just as Flintstone took the handoff for a ten miler it began to rain.  We all moseyed back in the van and Defib drove us to leg 8 deep in the woods.  We parked next to the creek but it was pouring rain with some lightning.    The rain turned to drizzle and even though we had no cell service or internet, I was assuring myself the line of storms had moved on and it was going to be a great day.  Flintstone endured the grueling ten miler with grace and steady pace and declared that the rain wasn’t too bad.  Having driven the road he was running on, it was nasty.  It was in the low 50’s at this point.

Defib and YHC were going to run the infamous leg 8 together.  We prepped and waited and daybreak was coming so other than a bottle of water and a phone, YHC ditched the headlamp before we took off.  Defib and I took off on leg 8 with the immediate 1000 feet of elevation gain.  We were climbing, and climbing, and climbing.  Defib was interested in seeing this leg and the creek crossings and waterfalls.  YHC was happy to have him along and we talked the whole way which made it that much better.  Defib was my swim buddy.  There was a light drizzle for the majority of the run but we were prepared and it didn’t cause any problems and the creek didn’t rise.  The run is basically a rutty, narrow trail hill climb for a couple of miles followed by some technical downhill sections while coming out onto Pineola Road.  Turn left and run Pineola for a mile or mile and a half and then turn right onto Huntfish Falls trail which divebombs downhill with sketchy footing and roots and rocks along the way.  I think we counted five creek crossings to get to the finish.  We only stopped twice for a couple photo ops and some waterfall viewing.  When we emerged at the end of leg 8, Stroganoff had already taken off on the out and back leg 9.  It is only 3.5 miles but it is a similar steep climb and worse, a steep descent which is unreal.  He beasted it and returned looking clean.

The Boone folks were gracious hosts and provided a coffee tent at the EZ.  While Defib and YHC changed clothes and started demolishing bacon, egg, and cheese biscuits that Mrs. Breaker Breaker had prepared for us, Breaker event went and got two hot cups of fresh coffee for us.   TCLAPS TO MRS. BREAKER BREAKER!   The Biscuits were great!

While JJ was climbing out of the gorge on the awful never ending hill of leg 10, we hit the Citgo gas station in beautiful Linville for some more coffee and snacks.  The Citgo bathroom was getting a workout too as this was the first legit bathroom the whole race.  We waited for JJ and seemed to be the last van in the lot.  We were losing ground so it was time to modify some more.
Breaker took off up the first part of the Bear run and we collected JJ and went to wait for Breaker and let Whoopee out to start leg 12.  He was confident in his directions this time as we told him it was basically one turn to the right just after the parkway.

When we were leaving the EZ to follow Whoopee’s route, he called to ask where to turn.  We were approaching him and saw him making the correct adjustment and also we saw the big Mortimer sign with an arrow on it.  Whoopee had a six miler all downhill and it is beautiful but painful.  When he arrived at the church he was singing “Doctor my thighs” instead of “Doctor my eyes” by Jackson Browne.

A lot went on at this EZ.  It is a small church at the bottom of a huge hill.  A local dog was there to greet us, something of a Hound and lab mix.  This dog was rewarded with multiple dog biscuits that I hadn’t needed on the run thus far.  At some point, our van was in the way and a team from Boone were ready to leave and started backing out.  Breaker assumed control of the Sprinter and started slowly backing up our van.  I don’t know what it was like from the inside, but from my vantage point he nearly ran into several mailboxes and almost put the left rear tire in a ditch.  It must have been exciting to be along for that ride, especially for Stroganoff since he rented the thing.

We needed to make up more time so we launched Flintstone up the hill to the infamous “Pilot Ridge Road”.  Basically this road is a horror movie of a hill.  The only saving grace is once you reach the top and turn right onto 221 Flintstone would have you believe it is all downhill.  Actually, we later learned that Flintstone’s pace on this leg was quicker than Stroganoff’s first leg or something like that.  Thank goodness for Flintstone.

We collected Whoopee and said goodbye to the dog and went to the next EZ where by this time it was middle of the day and warm.  Defib wanted to run with me again as my swim buddy and we had a 7 miler with 1000 feet of gain.  The first two miles were paved on 221 and then we hit a trail basically for the rest of the way.  Defib let me set the pace due to my hamstring issues and one mile in the left calf cramped up.  A quick self massage and some water and we were off again.  At least now both legs were jacked up so there was some balance.

This was a very cool run as we hit some unique trails.  The highlight was after a long climb we hit a wooded carriage trail followed by a beautiful meadow that then took us down to Trout Lake.  We emerged at Trout Lake and drank an adult beverage to celebrate our finish.  If you need someone to run with Defib is a great guy to have on your team.  He is always in better shape but is encouraging and you don’t want to let him down.

At Trout Lake there is an out and back leg (leg 15) and then leg 16 launches from the same spot.  There were some folks riding horses around the nearby trails so it was a cool spot to hang out.  Stroganoff was already on his way up to the Fire Tower when we arrived and JJ was itching to take off on leg 16 because he was channeling his inner Whoopee and unsure of his directions and wanted to leave with someone on the other team.  Meanwhile, this clown car beside us asked to “borrow” some beverages and the generous Breaker Breaker acted as a distributor.

Stroganoff was gone for a while on his 8 miler up and back and so several of us moseyed down the trail and awaited his return.  Whoopee blatantly crop dusted Flintstone while he was stretching.  It was a flagrant fragrant foul.

JJ ended up finding his way and was at the EZ waiting for us for probably 25 minutes.  He was paying for his premature evacuation of leg 16 by being at the Catholic Church parking lot during mass.  He probably went in and gave a sermon while he waited.

Breaker took off on leg 17 which runs through Boone but they have greenways that cut under the major roads.  This was a five miler that had him running up what the F3 Boone faithful call “Mount Nickleback”.  The good news is the EZ is just downhill from Booneshine brewery so several of us walked up there to get some bevs straight from the source and replace Breaker’s wheat’s that he had earlier given away.

We launched Whoopee early again on leg 18.  We told him how to get there but you can see Howard’s Knob so we felt good he could make it.  He used Strava to guide his path as cell service was good in Boone.  When we collected Breaker Defib drove us to find Whoopee on his climb and we hoped we could get to the top before he did.  Lo and behold there he was.  Whoopee was walking up the hill and as the van approached he made the hand signal for water.  Defib gave him a bottle and just as he opened the top Defib told Whoopee to RUN!!!

The look on Whoopee’s face turned to rage and that bottle cap flew back into Defib’s face quicker than lightning striking.  We had a good laugh and kept driving to the top of the mountain and awaited Whoopee’s arrival for the unparalleled touching of the rock.

With cameras rolling we watched as his pace quickened up the path to touch the rock and he pivoted and turned around.  What a jokester!  He then pivoted back and grimaced as that was probably an unwise thing to do this far into a race.  He touched the ROCK and was rewarded with a cold drink and after a couple of group photos we needed to shut the park down.  Team HRB decided to make the after party at the River Street Ale house.  Again, the F3 Boone guys were awesome and had part of the tavern reserved for us.  It took a minute to get service but then our waitress, Tanzia, who I guess wasn’t used to the cold (inside joke), was professional and took our orders.  Flintstone ordered a Cheerwine Ale and Tanzia didn’t know they served such a thing.  Flintstone later ordered wings with that special sauce and Tanzia took a liking to him, a fact that wasn’t lost on the rest of our PAX.  You could say she was smitten with him and the rest of us gave him a hard time about it.  There was also something about cole slaw.

JJ’s spirit animal in the UNC garb also showed up at the Ale House so he was satisfied before he got his food.

A few more nuggets that I recall.

It turns out Stroganoff was likely not in the top three of urination as Breaker Breaker had a run going  3 times at two consecutive EZ’s followed by 2 at the next.  That is strong work.  These guys took the hydration advice to the next level.

We headed out for the ride down 321 and Stroganoff drove.  He almost got a cramp in his forearm from grabbing the steering wheel.

Whoopee shared some medical information somewhere along the way without requiring a copay.  Breaker was complaining about that uncomfortable moment when you think you have to BM but it is just gas.  The medical term is Tenesmus.  “Tenesmus is the feeling that you need to pass stools, even though your bowels are already empty.  It may involve straining, pain, and cramping.”
Somehow we also talked about Whoopee going balls deep in a Klondike bar when he got home.

The second bloody PBJ Burrito was looking really gross at the end and there were lots of inappropriate and nauseating remarks made about it.  Whoopee should have put it in the cooler.

You are never prepared for the Mortimer but like most CSAUP’s the training and camaraderie is already happening months before the race.  The Half Pipe and Crowders run’s and EC runs all add up to build up the base you need to tackle this one.

Next year’s race will be March 9th and it is time to start training for Mortimer year five.  We all have to HTFU at times. It may take Stroganoff that long to decide if he wants to run another one but I think I will go ahead and register TEAM HRB for one more year.    After all, it is TEAM HRB…….4 Life!

 

 

 

 

Decentralized Command at the Fighting Yank

We had a good showing this morning at the Fighting Yank.  19 bootcampers and 1 Rucker.  We had a guest from another region “F3 Blackdog”  (Led Zeppelin name baby!)   Here is what we did…

We moseyed to the Bunker for the warm up and disclaimer.  The exercises consisted of whatever came to mind.  SSH, Merkins, LBC’s, Imperial Walkers, Squats, and plank jacks.  Getting our backs wet from the puddled pavement was refreshing!

Next we moseyed to the Hawthorne Park Hill.  20 Merkins at the bottom, 18 at the top, 16 at the bottom, 14 at the top…down by two merkins until we finished as a group, picking up the six all together.  We were covering core principles of F3 and the Credo, leaving no man behind, but leaving no man where we found him.  However, there was some good mumblechatter
EXCEPT MAINFRAME” who was solo rucking during the workout and we didn’t know where he was.

We then moseyed to the bottom of Hawthorne Street.  P1 would bearcrawl up the hill.  P2 would do twenty squats and then run and catch P1.  P2 would then bearcrawl.  The next time they caught each other it would be 15 squats, then 10 squats.  This got most PAX to the top of the hill.  While we were waiting for all to finish Pizza Man called a “Plank for the six” and then announced “Recover” when all the PAX were back.  He stepped up to lead during some down time. This reminded YHC of one of the laws of combat….cover and move, aka teamwork.   (We are studying the book, Extreme Ownership at Q Source Sunday’s at the Coconut Horse.  Tomorrow will be on Decentralized Command”.

If there is an absence of leadership and you are trained and prepared on what to do, you can take command when authority is not present.  You should also prepare the people you work with to take charge.  Lead from where you are!  This is certainly an F3 approved concept.

We then moseyed to the parking lot across the street from Heirloom on Glenway where YHC talked about another law of combat…”Simple”.  The instructions were simple enough I guess because everyone got the message and executed the plan which was…
P1 lunge walks three parking spaces with P2 burpee long jumps the same distance and then switch.  I think I heard BOS say he was voting for Whoopee in the Q versus Q matchup at the Goat next week.  This may have been the second of tenth time he said this during the workout.  By the way, you should make plans to be at the GOAT on March 2nd.  It is going to be fun and you might get a decent workout too!  This will no doubt be the most anticipated Q versus Q battle of the entire March Madness tournament.  We should probably shut down all the other Thursday AO’s.  We should also probably get a noise permit for Cramerton.

In any event, we completed this set piece and decided to do some more burpees.  This one is called Burp and Merk.  You do a burpee and add increasing merkins each time you drop down.  We (sort of) did these in cadence with Breaker Breaker declaring that we should do up to ten merkins.

With limited time left, we moseyed to the parking lot behind the new Pita Wheel and did Dora 1,2,3.  The exercises were chosen by the PAX .  100 Toe touches on the curb, 200 LBC’s, and 300 Wall sits/air presses.  P1 would do exercises and P2 would run to the Pita Wheel deck and back.  At this point the rain was coming down pretty good and YHC can confirm that the gutters at Heirloom LEAK!

Pizza tried to EH a runner and somebody tried to EH some guy that opened the back door to one of the businesses.  Good work!  The Yank needs to catch up on EH’ing new guys.  The Gashouse had two FNG’s this morning!

We returned to the Yank and Mainframe joined us for COT.  It was glorious and if you missed, one has to ask themself what the hell else was I doing that could compete with getting in some fitness, fellowship, and faith this morning?

Announcements:  Extinction Run next SATURDAY MARCH 4th   This will be raising funds for the STRONG LIKE AK foundation so bring your wallets.  This is a great local charity formed due to the life and death of Adam Kincaid.  Bring your families too.  This is a fun first and second F event.  It starts at 0900 at Primal Brewery in Belmont.  The bar is open at 1000 and the restaurant at 1100.  Tell you family to join you at 1130 and you will have already run 12 miles!  I challenge you “non runner” types to come set a PR on miles run in a day!

Prayer Requests:

Clavin’s M

Tooth Fairy’s Daughter

Huckleberry

Bubba Sparxx

Tiger’s Mom

Tiger’s travels

Viking Run PAX

Prayers for a family that lost their mother

Prayers for the HAYES family on the loss of their HS aged son

Prayers for the Davenport Family on the loss of Rev. Dr. Charles Davenport and FPC Gastonia

 

Always an honor to lead!
Roscoe

 

The Elixir of Magnanimity

YHC had the Q at the Gashouse and it was going to be a good day. We had five that stayed for Bootcamp. The rest rightly opted for the pain lab.

After a combined disclaimer and warm up, we went our separate ways.  The bootcampers stopped by the flag for the pledge and moseyed across the street to the business park and went to the bottom of the hill.

We would do an exercise at the bottom, sprint to the top, and do ten burpees and then slow mosey down to the bottom and repeat  the pax all claimed a number and had the option of sitting out when their number was called  no one chose to do that.  We did lunges, sprint, burpees, mosey down the hill  and cover two of the core principles of f3 .  Repeat with lbc’s, flutter’s, Moroccan nightclubs, and a couple more.  The sprint and burpees were taxing, so our mosey down was slowwwww.

After six rounds we moseyed to the library.  My favorite traffic island had been leveled and paved over so a quick modification was made.  We partnered up and p1 would bear crawl and p2 would do 20 squats and go tag p1 and bear crawl.  We did this to the top of a hill and then moseyed to the bottom for Dora.

p1 exercises at the bottom lot and p2 runs up both sets of stairs and touches the tree of life and runs back down  100 merkins, 200 lbc’s, 300 squats

We then shared some laws of combat and a few items of wisdom to ponder and discuss.  Cover and Move, Simple, Prioritize and Execute, and Decentralized Command.

The worth of honesty

The joy of work

The delights of humor

The magnetism of character

The wisdom of Perparation

The mastery of self-discipline

The importance of tenacity

The force of simplicity

The value of confidence

The attraction of modesty

The virtue of Patience

The elixir of magnanimity (Difficult to say when it is 28 degrees)

The satisfaction of serving

The habit of Good judgment

The rewards of living well.

The nobility of spirit.

We then lunged walked up the hill towards garrison because Stroganoff said he needed to do more legs before the Mortimer.  YHC saw another traffic island and was demonstrating the next exercise when Strogi reminded me we had two minutes.  A quick Omaha and mosey across the street to return to home and finish the pledge again because the Pain Labbers hadn’t done it yet.  #America

Announcements=April 1 community foundation run. Speed for need

2nd F lunch Tuesday

Extinction Run March4 at Primal Brewery

 

prayer requests

Clavin’s M

Nutria travel

radar’s sister

Turtleman

Tooth Fairy’s 2.0

Boudin’s family

 

VC

YHC was getting in some EC when a strange man in a truck asked me if I wanted a ride. It was Amazon headed to the Horse for his VC!  (Virgin Coconut).

At 0630 we split up into three runners and six ruckers.  At 0715 we were all back together again.

Short Sale joined us for Q Source so give that man a point Flintstone!

Q Source was on Prioritize and Execute from the four laws of combat from Extreme Ownership.

“That was a MUJ sheep!”

 

prayer requests. Huckleberry,

Clavin’s M.
Radar’s sister

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