Fitness, Fellowship, Faith

Author: Short Sale (Page 17 of 20)

I Hate the Beatles (or I do now)

Stroganoff advertised the GasHouse Q was available and I had a few ideas burning a hole in my bag of Weinke’s that I was interested to try…sign me up. The “Oh $h#! moment came when the weather forecast began calling for snow. I can’t back out now, can I? I recall last year a few fools, um, I mean PAX posted in the snow. Cursed those F3 5 Principles…so I double prepare with two Weinkes; one I hoped to use with all my bag of tricks and the contingency Weinke under the picnic shelter (I’m sure there is an off color remark that I should make but I’ll abstain for now). The alarm hits 0600 and I stagger from my cozy bed and stare out the window to check Mother Nature’s agenda: no snow, just wet ground and a chilly 35 degrees was thankfully absent any significant wind. Time to suit up and pack the coupons, we’re going with Weinke #1.

Tool Time texted on the way with a screen shot of a “Tool” song – he was getting fired up to fuel the mumble chatter. Stone Cold and Roscoe were in the parking lot talking shop. Roscoe had been on a crime scene since 0300 and came directly to the GasHouse so he could post #HIM. Stroganoff hops out of his car, plants the shovel flag, goes to his six to knock out 100 LBC’s; Roscoe joins him. Bandit rolls in with his two sons, ready to work. No one shows for Rudolph’s Pain Lab (he’ll get you back) so he joins us. As I’m giving the disclaimer to ensure the PAX are mindful of the wet ground and to be sure-footed, Madoff wheels in hot to join us. We stood at attention for the pledge. Now, time to get this party started.

Warm-Up:

  • 5 Burpees OYO
  • Toy Soldiers x 10 IC
  • MNC x 10 IC
  • Squat Merkins x 10 SC (this was a crowd pleaser, be on the lookout for it)
  • Seal Jacks x 10 IC
  • 5 Burpees OYO
  • Follow me…to the amphitheater at the back entrance to the museum

Thang:

Using the 5 steps we’ll do 11’s starting with 10 SSH at the top and 1 LBC at the bottom; decreasing and increasing until 55 of each are complete. The thick stairs provided a nice burn on the climb. All PAX are planking…time to mosey to First Presbyterian Church back parking lot. Upon arrival I asked if any of the PAX were Beatles fans; got a few hands raised. Our two young men Goose and Reeses may  have to Google who “The Beatles” actually are. I suspect for the 10 other PAX they now have a new found association of hate if they ever hear the lyrics of “Let it Be” played again. What did we do you are now curious? Instead of the plank/merkin fun with Roxanne or Bring Sally Up, the PAX were instructed to bear crawl between the parking lot medians and each time the lyric: “Let it Be” was sung, stop and perform one merkin. In case you’d like to try this at home, there are 41 occasions for that line in the song and the song lasts four minutes…you’re welcome, and don’t hurt yourself. There was plenty of chatter during this epic event. I am Q at the Goat next week and don’t think for an instance this will not be introduced for your pleasure – you’ve now been warned. Lot’s more to do so we moseyed to the back entrance to the youth building at the church but instead of simply running up the slight incline, let’s perform side to side ski mogul jumps, just to get our legs burning as much as our arms and shoulders.

At the top of the hill were the coupon’s, the Q’s gift to the PAX. We divided into three groups where I now realized with 11 men, it should have been 3 groups of 3 and 1 group of 2 but instead I formed 2 groups of 4 and 1 group of 3 = Q Fail…blame it on the cold (which I will in just a minute). We worked through four stations of Tabata: 30 seconds on, 10 seconds off for three sets (throughly confused? I’m just glad I had a Weinke). The stations were:

  • Renegade Row, Merkin, Burp with either bricks or dumbbells
  • Block Curls (big block and half blocks – Slaw – needed your blocks)
  • Rifle Squats with sand filled PVC
  • Curtsy Lunge with rounded raise – this one takes a slight bit of coordination but quickly becomes painful lifting your arms with water jugs as your right leg crosses behind left lunge (you tube it)

I had a new set list for the workout. Once I realized Whoopee wasn’t going to post (benefit of the doubt that he is on call saving lives) I deleted my George Straight song. I made Roscoe happy with a few Dream Theatre songs. After that session we did a count off and offered the PAX a chance to catch their breath before the next segment where we went to the wooden benches left of the building. To my knowledge, they have never been used in one of our GasHouse workouts…until now. Spread out and grab some bench for:

  • Derkins
  • Bench Humpers (Rudolph named this one since I didn’t have a real name for it)
  • Abyss Merkins (this is how they were actually intended to be performed)
  • Dips

Once again, 30 seconds on/10 seconds off, 3 rounds until the cold zapped my phone battery and we had to adjust to my watch for the final set. Once completed it was time to return to the museum where we had about 8 minutes for Mary.

  • Flutter Kicks x 20
  • Chopsticks x 15
  • Leg Lifts x 10
  • American Hammer x 20
  • LBC’s x 15
  • Fifer Scissor Punch x 10
  • Jingle Balls x 20
  • Plank Jacks x 15
  • Dying Cockroach x 10
  • Rather than repeat the set, I offered PAX choice:
  • Tool Time – V up Roll Up
  • Roscoe – can’t remember
  • Stroganoff – what else?? more Flutter Kicks
  • TIME!

COT

Roscoe asked for prayers for the homicide victim that he worked earlier that morning. Bandit, Goose, and Reese’s aunt is improving with her chemo treatments, Tool Time’s co-working fighting cancer and my daughter’s concussion. Announcements for the Joe Davis event in January.

Moleskin

We had a fun group today pushing each other and working hard. At 35 degrees with snow flurries this could have easily been a small number of PAX. It was a good push by all the guys. Something sparked 10 other men (Bandit may have strongly encouraged his boys to join him…) to get out of the fartsack this morning, well Roscoe had to work before coming, but he posted. Maybe we’re a little insane…speaking of, Tool Time said he is sneaking into my garage to steal my workout dvd’s but I’ve committed these sinister acts to memory so there is no escaping. Sometimes you just have to “Let it Be.” Until the next time (which is Thursday at The Goat).

Short Sale

 

Core Cardio Climax

Not sure about you but for me on the days that I am the QIC, the slowest part is the drive between my house and the AO, seems like I catch every red light or get behind the slowest driver, impeding progress to their inevitable destination. Such was the case this morning as I gathered my equipment for the workout arriving to the circle sharply at 0530 to which Roscoe replied “You’re late…” As far as I know, the workout begins when the Q decides the workout begins, so my defensive humor blurted: “My watch is the official clock today.” The surge of Q Power pumped through my tongue. The aforementioned slowest part of a Q, at least for me, is followed by the fastest 45 minutes. We all have those days where we grind through, checking the time at various intervals and groaning if the end remains a distant light. Hopefully that was not the case today as 12 other HIMs were eagerly awaiting the instructions. YHC fumbled to get the music started, announcing a brief disclaimer (I’m not good at that part, usually forgetting – anyone have a good script I can read?). Our time began like this:

Warm-Up (Insanity style)

  • SSH
  • Goofballs (in honor of Sargento – where was he?)
  • Mummy Kicks

Each exercise was 30 seconds for three rounds without a break = 4:30. While the PAX huffed and puffed, the playlist began with a tribute to a Gastonia legend who may have rolled his skateboard over the very same turf we were standing. Back in the day Fred Durst was a young skate dude. Who would have dreamed of the success and fame he’d find in the music business. So we led off with “Nookie.”

Thang:

No mosey, yet…the PAX paired off into partners with YHC joining Slaw and Whoopee for a menage a trois. Partner #1 did 15 big boy sit ups while Partner #2 held their feet and did AMRAP of Plank Jacks, then flap jack; rinse and repeat, rinse and repeat. To make Whoopee happy, I played George Straight singing Jingle Bells. Turtleman inquired if it was Alvin and the Chipmunks…can’t say I disagree but the Q aims to please and I try to keep my PAX happy, especially when they make requests.  GnR’s Nightrain followed and Slaw sang away.

Now, time to mosey to the FUMC/WF parking lot. Keep your partners, where each team was numbered #1-6. Group #1 would run to Franklin St and back while the remaining PAX would go through the routine below, with each group serving as the timer on their turn to run.

  • Flying Squirrel x 5
  • High Knees x 10 (count right leg)
  • Squat Jacks x 10
  • Mtn Climbers x 10 (count right leg)
  • SSH x 10

As soon as the running group returned, the next group took off and the set re-started. This needs some work as the timing did not work as I had hoped. Either the running route needs to be lengthened or the exercise/reps need to be reduced. I’ll tinker in the lab on that one. But I did fulfill Slaw’s request to play Trans-Siberian Orchestra (First Snow) to prep him for the upcoming show. Twisted Sister’s rendition of Oh Come All Ye Faithful was next. It sounds as awful as you are imagining it.

Check of the watch said 0551 – had to forego the Hand-Slap Merkins, maybe next time…mosey to the parking deck for the 4×4. This sounds simple and once you do a set, it goes pretty quickly: Four exercises with four reps each (counting the right side when applicable).

  • Ski Abs
  • Jack-Merkins
  • Burps
  • Peter Parker (gotta honor the AO site Q)

After completing the set, run about three/fourth’s of the parking deck, return and repeat. I had scheduled three rounds of this but the PAX were moving rapidly and my last routine needed about 15 minutes, so I added three more rounds for a total of six. The playlist included You’ve Got Another Thing Coming (Judas Priest) and Wasted Years (Iron Maiden – strong guitar beginning).

Time to mosey back to the Rotary Pavilion where YHC handed out the Core Meltdown flier I drafted at work yesterday (a nice distraction from a boring meeting). Brownstreak returned this week and I think he would be proud at not only the full list of exercises, number of reps, number of sets (3), but the graphic drawings of how to perform. They were intended for the PAX to take home and follow when unable to make an F3 workout – the gifts begin early as we hit December 1st. Whoopee said he’d wipe his arse with his. Probably so since his M threw all their toilet paper in their trees after her Auburn Tigers won the Iron Bowl. Boudin said he might throw his sheet on eBay or you can copy from below:

  • Flutter Kicks x 20
  • LBC’s x 15
  • Leg Raises x 10
  • Freddie Mercury x 20
  • 15 Heel Touches (Penguin Crunches) x 15
  • Modified V-Sits x 10
  • American Hammer x 20
  • Long Arm Crunches x 15
  • Reverse Crunches x 10

We did three total sets with a slight rest between. Musically, we heard: Dr. Feelgood (where was he?) followed by a special treat of Rush’s Overture from their R30 tour. This prompted some PAX sharing about past concerts attended. Time Frame has quite a resume. Roscoe does as well, fresh off a Dream Theatre show Wednesday night. Maybe I’ll use a DT piece for the entire workout in the future.

With a minute left I asked the PAX to get into elbow plank for the culmination of my Weinke. I clicked to the last song: Laying Pipe by Pornosonic featuring the Hedgehog — JK2—I mean Ron Jeremy. Just in case we get to one day be as fortunate as the Mayor that ‘heart-sacks’ on Friday mornings, we practiced with Baby Makers. It’s a great way to tone our abs – you should try it as often as possible. F3nation has refused to enter this into the exercise lexicon despite my weekly submissions. So for what seemed like an eternity, we lasted about 30 or 40 seconds before the workout climaxed liked Pete North.

COT

Prayers lifted for Pizza Man’s Grandmother recovering from hip replacement (reportedly doing well), Stroganoff’s with the loss of his uncle, and the return of those PAX that had been on hiatus. Announcements for the (Before) Christmas Party tonight at Lotus at 7 pm and Saturday morning’s convergence 0700 at GasHouse. Bring a toy for Operation Sweet Tooth. Bandit will continue to accept donations until delivery to the Gastonia Boy’s and Girls Club on 12/12.

Moleskin

My M changed her workout schedule that allowed me the freedom to attend F3 every morning this week. I had not been able to attend Downtown in quite some time, so I grabbed the Q slot to allow Spiderman a rest from leadership duties. I posted every day except for Tuesday and my 46 year old body is feeling it. Hush Puppy and Defib worked my upper body and the return of Brownstreak caused my quads to burn from his Sprint-ables workout. Props go out to Gastone that Q-ed five successive days back in October. Also to Whoopee who not only posted every morning this week but added extra credit, showing up before workouts to get in additional Ruck training. He’s becoming a beast – look out Dolph. Recognition to Slaw hitting a tri-fecta in the past 24 hours with a Thursday am and pm before this morning’s session. Boudin is making the rounds proving he is not only a Big Deal in Belmont, but some of us already knew that. Turtleman and Bandit were back in the fold, and all the PAX pushed the rock up the hill this morning. It was a climactic 45 minutes. Hopefully my return trip to Downtown will not be another two months. Thanks for the opportunity to lead.

Trick, Treat, or Burpees?

I heard the other day that Halloween is the #2 holiday in America behind Christmas. After being in a few neighborhoods this evening, there are more decorations and parties than I remember. The costumes have certainly come a long way in creativity, much better than the nylon suit and plastic Batman mask of my youth. So when I took the Q for The Storm I had a ready-made theme to leverage the Halloween “Holiday.” I figured with Midoriyama cancelled because of the nights festivities, some of those men might post in the gloom but that was just a dream; #fartsack. On this am there was only one “visitor” with Whoopee posting in the 40-ish degrees temperature in shorts and short-sleeves. I would offer the good doctor is lacking common sense but I’ll suggest he was going for toughness. With many of the regulars, including Mayor, still fighting “the muck,” we clocked in. I was so excited to get started I failed to announce the disclaimer and missed the Pledge. So let’s get to it:

Warm-Up:

  • Frankensteins (aka Toy Soldiers): IC x 10
  • Mummy Kicks: IC x 10
  • Zombie Walk to the tennis courts

Thang:

Preparing for this workout I read some information about how many reps of an exercise would be required to burn off the calories if one were to indulge some of the candy that is readily available this evening. Factoid: it would require 22,000 crunches to burn a pound of fat. That’s a lot of damn crunches and we were limited to 45 minutes. But the one cardio exercise that elevates the heart rate is the burpee and that was at the beginning of the weinke except that as I was explaining the exercise – a train was heard and we all knew what that meant. With 5 down that cleared the way for the burpee suicide: run the width of each tennis court, perform 5 burpees, return to the start for a total of 20 (more) burpees. Whoopee either was hopped up on Ritalin or the Cialis had yet to wear off – in either event he tore through the first setting a rapid pace for the PAX to follow. Way to get it Whoop!

Once that round complete, the next event kept us at the tennis courts for a Four Corner Accumulator. A lunch bag had an exercise written on it where a flashlight gave some illumination to light the way. At each corner we did:

  • Merkins
  • Plank Jacks
    • Bear-crawl to the 3rd corner
  • WWI
  • SSH
    • Mosey to start

We went 5 rounds, beginning with 5 reps and increasing by 5 each time until we did 25 reps each. For this round Dolph lead the way with Slim Shady giving pursuit. Strong work by all men, especially our Respect guys: Dr. Seuss and Tesla. A quick count-off before it was time to mosey to the school entrance for the “bag of treats.”

The grab bag was filled with candy. The PAX would reach inside and pull a piece. Each one represented a different exercise. We were going four escalating rounds of 10, 20, 30, and 40 with a 50 yard mosey between each set.

  • Skittles = Donkey Kicks
  • Starburst = Dips
  • M&M’s = Sumo Squats
  • Twix = Flying Squirrel

A question for the PAX when trick or treaters ring your bell. Do they get what the get or do they get to pick? An age old question. For the PAX, there were a few “put backs.” With the Twix bar representing the dreaded Flying Squirrel, I’m sure the 9 men posting this morning will think twice the next time they see a Twix. I know I will since I drew that candy for both the rounds of 30 and 40 and can tell you 70 Flying Squirrels is no joke. This segment certainly raised the chatter that had been quiet up to this point. A quick check of the time showed we had a solid five minutes so Ms. Mary could feel the love. Mosey back to the start and get on your Six:

  • Flutter Kicks – IC x 10
  • Lazy Freddie Mercury – IC x 10
  • Leg Raises x10
  • Chop Sticks – IC x 10
  • Mountain Climbers – IC x 10
  • Merkins – 10 OYO
  • Burps – IC x 10
  • Modified V Sit Ups – SC x 10
  • Long Arm Crunch – SC x 10
  • Checked the time – still have 3 minutes and don’t need to short change anyone – back to the top:
  • Flutter Kicks IC x 10
  • Lazy Freddie Mercury IC x 10
  • Leg Raises x 10
  • TIME

COT

Announcements for Advisory Meeting at Cavendish at 6:30 on 11/12; Speed For Need Movie this Thursday – reach out to Tool Time; Mayor grabbed some Q’s for the next few weeks, Tesla picked up Thursday at The Goat. Prayers for each other and a safe Halloween night.

Moleskin

The Mayor got on me for not having music today, since he remembered to bring it last week. I wasn’t on my game today: forgot the disclaimer, name-a-rama, and nearly the pledge. Some days, it just goes that way. But hopefully the PAX enjoyed the workout. I heard a few grunts in the Mary segment and that is always a good sign of effort. Great push by everyone today and hopefully the work allowed for a piece of candy or two, maybe a Twix. Until the next time.

Short Sale

Overcoming Fear with Fury’s Expedited Mosey to the Coast

Prologue – Spring of 1984 and 2017

If I’m going to be perfectly honest with you, running sucks. If I’m chasing a ball or someone or someone is chasing me, then I’m down with that part of the sport/activity. But the simple activity of just running – for the fun or supposed enjoyment? The exercise endured one step at a time, traveling various distances within nothing but one’s legs. Nah – that sounds like work to me. I’ll take the Slaughter Starter for my cardio – thank you very much and may I have another? Why is running at the bottom of my list you ask? As I continue to open my kimono, I’ll admit there is one sport that in my entire amateur/recreational/intramural athletic career that I have quit – only one: Junior High School Track.

As a gangly 7th grader lacking toughness for football, height and quickness for hoops, and a broken jaw that ended my baseball career, there was only one team that I had any chance to represent the Grier Knights back in 1984 – track. I should mention the coach didn’t cut either. My athletic limitations once again pushed me far from my vision as the white Carl Lewis or Edwin Moses. I was relegated to the slow heats of the famed events like the 400, 800, and 1600. After countless, miserable hours of “practice,” my primary goal was not to finish last in our weekly meets. Every day after school was running various distances for a few hours and it sucked to the point that I decided one afternoon to catch a ride home with my carpool and skip the few remaining weeks of the season. Why? I can’t recall. Is it something I regret? Maybe – the bold words of quitter are permanently etched on my resume. That was a long time ago but likely a rock in my shoe that I’ve failed to shake free.

So earlier this year, in late spring at The Fighting Yank one Saturday morning, Quiche begins to work on me: “I’m putting together a team for the Tuna 200; I need you to run in it…” I’d heard the stories from fellow F3’ers that participated in the Blue Ridge and Palmetto 200. There was intrigue, but admittedly more for the 2nd F than the 1st F. “I’m not a runner – there are some other guys you should ask.” I replied on that occasion and the others when asked. Sargento joins the recruitment process and as many of you in F3 land know, Sargento is relentless in his pursuits to EH someone. “I think I have Plantar Fasciitis,” I tell my fellow Wolfpack fan. “Ah, me too, just rub your foot on a golf ball…fix that right up. So the race is in October – when do you want to start training?” Temptation and curiosity began to wrestle inside my mind. I buy a pair of Brooks – like all the cool runners are wearing these days. On May 25th I find myself in the parking lot of Publix instead of The Goat – my virgin voyage to the mid-week running AO. Stroganoff, Gastone, and Outhouse are stretching and welcome me. At 0530, there is no warm-up, just a fleet escape that I apply chase – a new attempt at the sport – this is gonna suck.

Thang: October 20, 2017 – The Fury’s Expedited Mosey to the Coast

The second platoon of Team GasHouse arrived at the rendezvous point Friday at 0800, following our Nantan’s detailed parking instructions, aligning our vehicles without the benefit of parking lines. This apparently had not occurred in the past two events meaning we were off to a good start. With Mayor captaining our van, Dolph, Qehshe, Freight, Def Leppard, Outhouse, and Short Sale, collectively known as The Fury, headed east in the St. Marks Church van decorated with the logos of our F3 tribe. With two prior races under his belt, The Mayor had planned our mission with flawless detail, complete with water, snacks, maps, and most importantly precision timing to arrive well ahead of our pre-arranged times. If you think Mayor is nothing but a pretty face – you must think again.

We dropped off I-85, east on I-40. I noticed a stand near exit 270 there was a large sign offering free degrees but the line was too long and we were on a mission. About 20 miles south we circled around Raleigh, home of the #14 ranked Wolfpack football team before exiting to top off our tank at a Sheets (clearly Mayor’s preferred fueling station). Our pre-race meal was at Sub-Way where we ran into a few Tuna competitors. We quickly sized up team Skid-Marx as a future kill (we beat them by nearly 2 hours), ate our food and headed to the Four Oaks Civitan fields that looked like an holding lot with multitudes of white Ford Transit vans waiting for assignment. We found some shade to rest our bodies for the upcoming challenges. This is where Freight and Mayor broke out the Air Lounger ($29.99 at Amazon). This invention is an air hammock that inflates like you were pulling a kite. As Mayor settled into his that just so happened to be the color pink, our juvenile humor quickly observed it looked like Mayor was resting in a big vagina. As we laughed at the joke, a female walked by and said “that is so cute, I’d love to have one of those…where can I get one?” We connected more to the question than what was intended, increasing the intensity of our belly laughs, Freight quickly responded “Amazon – you can buy anything Amazon.” It was going to be one of those trips where plenty of humor would be needed to distract our minds from task at hand.

We exchanged greetings once Red Wolf arrived and cheered as Stroganoff made the exchange with Qeche, who took off at an envious pace. We stuffed the pink vagina into its case and loaded our van for the next exchange zone. We passed Qishe as he sped toward his first target ambling along a lonely highway prompting Mayor’s observation “it must be hell to be dead and not even know it…” True as it was, that poor sap was the first kill among the many by our relay leader.

The Fury would maintain the same batting order for each of our three segments with Quiche, Freight, Def Leppard, Outhouse, Short Sale and Dolph. It would be easy to bore you with round by round highlights and lowlights of the team’s various travels on foot. For those that have competed in this event, you know the drill but for those who have not, I’ll do my best to add some color. Def Leppard was the beneficiary of a late change in the race order, shortening his first run to 1.67 miles, daunting for some but not for our respected cat. Def tore out like the guy ahead stole his Harley. Once he caught that guy, he killed three more. DL joked that it would have been nice for us to offer him water and a gel at the one mile mark to get him through.

After Outhouse brought the baton about 5 miles, it was my first turn of 4.3 miles. I had been forewarned of the adrenaline that surges into your body as you take off in front of the small crowd which feels a bit like “Q-Power” leading the PAX. I can attest to that truth as my legs churned and my heart-rate climbed into the upper 160’s limiting my breaths to gasps. Walking was not an option as it was earlier in the summer as I built my stamina to gradually exceed five miles before I would allow myself a slower break. What I learned on those training runs is the adage that it truly is mind over matter. My legs will run as long as I tell them to. The same thing applies to an F3 workout when we’re grinding through our most hated exercise – keep pushing the rock as Bandit often says. My team pulled to the side of the road and offered a water bottle to combat the warm humid air. I had yet to train for running and drinking and this attempt quickly failed, chunking the water bottle to the turf and re-focused my mind toward the remaining distance, happily tagging Dolph for the final leg of nearly 7 miles – a walk in the park for him. It was at that point after only one segment that I considered my exploratory effort into this running akin to a University of Kentucky freshman: one and done. Whoopee offered some advice to slow down and find my pace.

Upon the exchange with Van 1, team Fury headed for dinner where there were limited options on a Friday night in Eastern NC, settling on Ribeye’s in Mt. Olive, NC. We settled in the upstairs bar joining another Tuna team in the Rotary room. A hired DJ shuffled through an entertaining playlist quietly in the background prompting the conclusion it must be a slow night in Mt Olive. Outhouse was the only one to actually order the ribeye to which the kitchen completely missed the order, eventually getting his plate as the others were nearly finished. I think it was comped – you’ll have to ask him. We then traveled to Pink Hill Elementary School for as much rest as we could find before Qweeshe had to run his second leg around midnight. This is difficult to explain in this cult of overnight relay races. While there were a few tents and a few hammocks (Enos), the best description I can attempt to provide is to imagine a field of homeless people in expensive sleeping bags scattered over the ground, kind of surreal. As a rookie, I had a sleeping bag but nothing to separate my gear from the wet grass. While the two blow-up vaginas were once again employed, Def Leppard and I opted for the not quite long enough bench seats of the van. If you’ve ever attempted to sleep on an airplane, where deep in the recess of your mind, you know there is only a two hour window to rest; you never truly get past much more than 15 to 20 minute increments of “sleep” to which Def and I seemed to alternate listening to each other snore, twist and turn. Shortly before mid-night Van 1 arrived literally waking the make-shift neighborhood when backing in front of our vehicle with the commercial beeps activated by the reverse gear. Uggg – time to move – no rest for the weary.

At this juncture of the race additional participants competing in the 70 mile portion of the event had entered the course. These poor souls became quick targets as our lead runner Keeeshe picked off 14 kills of his 7.5 mile stroll. The weather had dropped into the 40’s removing the barriers of heat and humidity we faced in the earlier legs. Perfect running weather I was told by the veterans. Under a clear and starry night, we plowed through our intervals and only Def Leppard reported being chased by a barking dog. I imagine for the locals, they’d be better off out of town with the steady stream of lighted runners keeping the various guard dogs barking, doing their jobs to warn of passing strangers in the night. Our shift concluded around 4:30 am and we headed to Midway United Methodist Church in Stella, NC, prompting Def Leppard to request “I need one of them vaginas to sleep in.”

The team was able to grab a few hours of rest amid various contorted positions and chilling outdoor temperatures. There were few breakfast options at this early time of the morning. Against better judgment a McDonalds was found in what we thought was a reasonable distance away. This time it was my turn to have an order botched where in the eastern part of our state a “plain steak biscuit” clearly means add ham, egg, onions, and cheese. “WTF?” – If they only knew the turd that had been crowning in my ass the past two hours…it was difficult to get one down and keep the other in. But hey – this is the Tuna and we must overcome obstacles.

With the sun slowly climbing and shortly after 8 am, the final team exchange was completed and Fury took over with Qeeeshe once again speeding down the road. Freight sported his F3 Speed for Need tank top and his blade sunglasses. We all agreed he looked much faster in this attire. He had 5 miles ahead of him, including the bridge to Emerald Isle. Upon completing his fastest times of the weekend Freight confided “that bridge looked a lot flatter on paper…” In reality, the new bridge had a 250 foot peak over the Intercoastal Waterway that was not made very clear in any of the race documentation. Now we know. Leppard ran a quick 3 miles handing off to Outhouse that had his longest run of the event at a little more than 7 miles. The good news it was flat while the bad news is the day had warmed significantly and there was little shade along the straightaway. I was lucky that my final segment was only 3 miles, my shortest one and with all of the team running their best times, I was determined not to detract from the team’s success. The first half mile was great, a near sprint. I was getting the hang of this running I thought and then my legs turned to mush. The image of Scooby-Doo’s four legs rotating in a circular fashion while standing still flashed through my mind. All I could do was keep pushing. I saw a figure ahead moving slowly – could it be one more kill? I set my target and pressed onward until arriving and passing a Tuna competitor “Pow-Pow!” and then a lady stepped onto the sidewalk, tying balloons on a sign – I passed her and thought ‘did I just killed a civilian?’ But when you’re spraying bullets – there are bound to be some casualties – “Pow-Pow.” I made the final exchange for Dolph to finish our race with a little more than 5 miles to go. I wiped off the sweat with baby wipes and powder to hide the stench from my weary body, changing into clean clothes and joining the members of Van 1 on the Atlantic Beach Boardwalk where the finish line was set. Our two groups mingled and exchanged stories watching with anticipation for the final member of our team. We finally caught a glimpse of a shirtless Dolph had speeding into view. Mayor had correctly guessed he would be topless which could have been due to the heat or the fact we were at the beach, then again there were a number of ladies present. Someone suggested the GasHouse team should join him but that idea was thankfully buried. Dolph rounded the corner and we followed, crossing the finish line just over 28 hours, good enough for 10th place among the 90 entrants.

When you live in a van with six other guys for literally 30 hours, it can do nothing but allow you to get better acquainted – this much is true and I surmise why reality tv shows have remained popular. There isn’t enough time or space to list all the things shared among the Fury. As it is sometimes said “you’ve got to show to know.” There were plenty of laughs, more than could be counted. I made a few notes and a few quotes are listed below:

  • All women hate the word “moist” (try it on your M and see)
  • “Son, you’ve got to get a pedicure – it feels great. After that, get your legs waxed.” (if you guessed Dolph said that, you’d be correct and then go play the lottery)
  • “Success is a dish best served cold.”
  • “Cajun filet biscuits were a big contributor to the making of Fat Ricky.”
  • “We’re playing Hearts? I thought we were playing Spades?”

Moleskin

When your alarm sounds in the wee hours of the morning or your inner conscious suggests at some point it’s time to exercise, the easiest thing to do is tap the snooze. I know I’m guilty of that. The daily red pill (#DRP) can be sour or sweet at times but it always makes us better. Running was an obstacle I allowed to cast fear and doubt. Did participating in the Tuna conquer those challenges? Not entirely, but training and competing certainly provided the ammunition to reduce my inhibitions allowing me to participate for Team GasHouse. Like a workout, the team pulled together and got each other through the challenges. Quiche was the QIC for this event and did a great job to organize and plan the overall logistics and communicate to the team. Once in the van, he was focused and determined in his pursuits to lead the team. He got us off to a fast start of each of Van 2’s legs, traveling 24 miles in all and earning the most kills of our team. Along our journey, Freight mentioned a lesson he heard from OBT discussing the different types of F3 members. The top-left box of the chart were the “Gorge Runners” aka thrill seekers where guys will blindly join the cause looking for the thrills – this is where our Nantan lives. He lives and speaks from F3 as he proudly transformed from a Sad Clown to the leader he is today. I also learned of Freight’s game face as he prepared for each of his legs, improving his splits each time out. (I think he secretly is a runner – but don’t tell him). I knew Def Leppard was an experienced runner. He might be in the Respect category but he gets it done and age is nothing but a number. He may perform merkins in a CDD form but he runs with ferocity, attacking the course with high intensity. Outhouse is a three-tour veteran of the relay races and steady contributor to whatever leg was assigned. I still remember one of my first workouts at Martha’s where he made us carry rocks (one of his favorite things). At F3 workouts, he maintains a quiet persona, a man of few words but get a few cocktails in him and the floor becomes open, but be forewarned his dry humor has some bite to it. We all see Dolph as one of the fittest among our region. Flipping tires, lifting blocks, and most assuredly executing the burpee. Many Saturday’s he has been challenged on the return to the Schiele parking lot for a ‘sprint to the finish’ to which unofficially he may be undefeated. He covered 18 miles for our team and never complained despite battling a sore calf muscle. But more than strength, he supplies a positive and encouraging attitude. In this relay event, more important than the fastest runner is the van driver. These men are the core of the event to ensure timely arrival and Team Fury was fortunate to have a veteran with Mayor in the captain’s chair. Though his political career is coming to a temporary hiatus, it was clear to see why it may someday resume at higher levels as he warmly greeted the volunteers at each exchange zone. He could have easily sat in the warm van but instead he was at the road to inspire confidence for the next man up and congratulate the man that just handed the baton. The opportunity to lock arms with the men of Fury as well as our brothers in Van 1 far exceeded my expectations when I registered for this event.

Epilogue – Saturday, October 21st 2:45 am – State Highway 41 Trenton, NC

(If you’re still with me on this long diatribe – hang on as I speed toward the finish)

I set off on my second leg with 4.3 miles ahead on a lonely two-lane highway. I’ve completed Shaun T’s Insanity but this is truly insane. In my life, would I ever predict I would be running along a highway in the early hours of a cold morning? The short answer is never – but F3 has broadened my fitness journey beyond following a dvd in my garage. The First F is not always what brings me out of the fartsack – I know I need it, but worst case, I can get that on my own. In my view it’s the Second F that is the secret to this organization’s success. To have met so many great guys, pulling for and supporting each other through workouts and more importantly life – this was why I did this event. Sure, my willingness to run increased but each time I wanted to walk or slow down, I thought about my team waiting at the finish. As my legs churned along the road I adhered to Whoopee’s advice “start slow.” I also listened to Quiche – “make sure you look at the stars.” Large exhales of my breath reflected off my headlamp and floated above. I paced off a runner 20 yards ahead, holding back the urge to pass until my running app announced the first mile was behind me. I hastened my pace until I was alone and then my thought’s gravitated toward the Third F as I studied the heaven above that felt more like running under the dome of a planetarium but this was the real. Perfectly clear to allow the stars and moon to glow providing a calm that allowed a peaceful and prayerful exchange intermittently for the next half hour, thanking God for many things in my life. This memorable moment couldn’t have been experienced without F3.

With the 2017 Tuna 200 completed I have been asked – ‘would (will) you do it again?’ Quite literally I’m raising my arm – try not to twist too hard. Thanks to Quiche, Sargento, Stroganoff, Monk, Defib, Whoopee and especially Madoff (my accountability partner) for the emotional push prior to the event. Thanks to the members of GasHouse in both Vans 1 and 2 for the memory of a lifetime.

Short Sale

TIME

0500 Thursday morning my phone, serving as my alarm, chimes and I avoid the snooze button, why? because I’m the Q today at Goat Island. In order to make it on time, I can’t “tarry” as my wife often, almost daily reminds me. Time management is a vicious opponent of mine, one that provides a daily challenge. I constantly seem to be in a hurry and my family and friends will attest, often late. I can report that I’ve never been late for a Q, though when some set-up of a pain station or depositing coupons is required, I’ve managed to arrive at the start. Back to Thursday morning, I leave in plenty of time to arrive at 0520, good so far. I break up the ladies at About Face Bootcamp performing burpee-long-jumps down Center Street. I check and do not see Roscoe. His sweet M must have shared that painful exercise with the lovely Misty leading her troops. Alone in the parking lot, I stretch in the quiet gloom hopeful a few PAX will post. Mayor and Dolph are typically early birds, so I figure they have other plans this day. Finally a car pulls in and Dr. Seuss joins me. Tiny Tank was famous for skipping the warm-up and that was my plan today. At 0530 Slim Shady appears from the shadows, as I’m about to mosey he informs me GQ is expected and could we wait a few minutes. Informally I suggest Moroccan Night Clubs. After a minute we see headlights; “side to side lunge.” GQ is primping in the mirror to ensure his hair and beard are tight (lookout Frank…). 0532 Slim Shady runs to retrieve his brother in law and guide him to our circle…more informal warm-up: “Toy Soldiers.” GQ finally joins us. “Do you need any warm-up?” I ask. GQ replies that he’ll be fine. 0533 we set off on a mosey up Center Street toward the empty church parking lot at the corner of 10th and 8th. Another tip of the cap to Brownstreak, I announce the first pain station will be my version of the “Dirty Thirty.” The twist is to perform 3 burpees between 9 other exercises that were performed OYO at 30 reps, single count (when applicable). It went like this:

Thang:

  • Merkins
  • Mountain Climbers
  • Sumo Squats
  • CDD’s
  • Plank Punches
  • Baby Dips
  • SSH
  • Alternating Lunge
  • Flutter Kicks

Wouldn’t you know a train rumbled through around CDD’s so we added two extra burpees to pay our dues. From here we moved across the street to the Rec Center parking lot. When I’m unable to attend F3, I’ll supplement my cardio with Insanity workouts in my garage. There was a good set from the most recent Max 30 Cardio disk that I thought the PAX would enjoy. I set the timer for a 30 second circuit of 4 different exercises and a 30 second rest between.

  • Medicine Ball Jack (pretend you have a medicine ball and as your legs split, twist from side/side)
  • Plank Jack then do an In/Out
  • Power Knee (set 1 – right, set 2 – left)
  • Suicide Flying Squirrels (use the width of a parking to run between and perform FS each side)

On a reconnaissance mission, I found a baby hill that Gastone would salivate to inflict pain. Individual 11’s were called. Begin with 10 Merkins at the top and 1 LBC at the bottom; progress down and up. The hill provided enough resistance to burn the quads a bit. Once that session was completed, it was time to partner up. I paired with Dr. Seuss while GQ and Slim Shady kept it in the family. Partner 1 would perform flutter kicks while Partner 2 ran down a set of steps, around the building and back up our baby hill. No time and no limit on the reps. We went two rounds. I checked my watch and thought it said 0605. So I went for another round, this time with American Hammers. After both partners complete a round, Slim Shady confirmed the time was 0613. Looks like a jail break is in order. We returned to the AO at 0618. We recited the pledge and heard prayer requests for Slim Shady’s father hoping to hear good news about an upcoming treatment; a new leadership program at The Pointe Church; Dr. Seuss and all the kids, teachers, administrators and parents with school under way. It was a little tardy on the start and the finish, but it all worked to produce another good start to our days.

Moleskin:

William Penn said “Time is what we want most, but use worst.” My M challenged me on the way out the door this morning to be home by 0630 in order to take our kids to their youth groups Bible’s and Biscuits at Bojangles. She may have huffed under breath that she would be the one that ends up taking them. She works out at the aforementioned About Face Bootcamp, enjoying the camaraderie as well as the exercise. But they don’t have the COT and Ball of Man which are key elements of F3. The power of prayer is a weapon at our disposal. Ephesians 6:18 says: “And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.” So in typical fashion, I get home a little later than intended and hurry to shower. My time this morning was well spent. A small group of four allowed for direct conversation with Dr. Seuss, GQ, and Slim Shady which made for very little mumble chatter. We all bared down to push through the “suggested exercises.” The Cramerton Rec center is a good spot with lights and a hill to employ as a natural coupon; we should hit that more often. Though there isn’t a set deadline to write a back blast, this is a day later than intended, but I’ll keep working on my nemesis, trying to get better, as we all are. BTW – I did gather my kids to arrive at Bojangles at 0700, right on time. Maybe I’m getting better already. Until the next time, it was a pleasure to lead.

Back to Work

Not sure about you but I rank Labor Day as my #3 holiday behind Christmas and Thanksgiving. Things seem to end and begin with this annual threshold. The end of summer, the last chance for a mini-vacation or extended weekend to the beach, when you can still get in the water. Summer pool clubs have their final cookouts before shutting down. But there are bright beginnings with 2.0’s beginning school – why they always begin a week or so before having a Monday off, remains a mystery. And then there is the start of football season: high school, college, and pro. I enjoyed a beautiful day on Saturday with good friends and great tailgate only dampened by my Wolfpack’s inability to make key plays against the Gamechickens. But that’s nothing new. Being a State fan requires perseverance which I’m told builds character. Must be why Wolfpack fans age in dog years. But enough of that mumble chatter. The other great thing about this time of year is the subtle change in weather. After a summer full of humidity where beads of sweat form at the fabled call of “Side Straddle Hops,” we gathered this morning at a cool 63 degrees. A brief survey of the 8 men standing around me at The Storm this morning indicated only Tesla actually “worked” this weekend (and that was by his choice). All others were able to enjoy a Monday free of their professional obligations which meant today it was “Back to Work,” so that was my theme. 0530 hit and I shared a brief disclaimer to modify as needed based on the suggested exercises. We recited the Pledge and got to it. A train seems to roll through Cramerton on Tuesday and Thursday mornings so I decided to get ahead of it:

Warm-Up

  • 5 Burpees OYO
  • 4×4 – IC x 5
  • Get in Plank and remain:
  • Plank Jacks – IC x 10
  • CDD’s – IC x 10
  • Peter Parker – IC x 10
  • In/Outs – IC x 10
    Recover – shoulders were burning
  • Seal Jacks – IC x 10
  • Mosey to the lower parking lot behind the football stadium

 Thang

I employed Hand-Slap Merkins when I was Q at GasHouse last weekend and it was a crowd pleaser. I wanted the Storm boys to feel the love so we partnered and began with those. With 9, Mayor was the odd man out but he kept pace just fine. Instructions were to perform 10 Hand Slap Merkins with your partner, run about 25 yards to the opposite curb, and perform individual squats x 10. The PAX were eager and plowed through the workout faster than anticipated. I was worried my Weinke may lack the length to fulfill the task – wouldn’t be the first time. That is where the ability to improvise comes in – but that is a 2nd F discussion, maybe after several rounds of shots. Time to mosey, the long way around the front of the school’s roundabout and then to the side entrance. Time for a little bit of Tabata which is a great segment because it is timed rather than counted. Everyone stays together but free to explore their own limits. The challenge was to maintain the pace of the exercise for 45 seconds with a 15 second rest between.

1)      Hip slappers

2)      Lt. Dans

3)      Flutter Kicks

4)      Donkey Kicks

The Storm typically features a reasonable amount of mumble chatter but today was about like a church service. A lot of measured focus among the PAX to push through both sets. Amid the heavy breaths when the final bell chimed to conclude this segment, YHC asked if anyone wanted to share anything fun they did over the holiday weekend. Tesla shot his limit of doves by 8:30 am Saturday and Dr. Seuss hiked Chimney Rock. With no other stories, time to mosey, taking another scenic route to the picnic tables outside the tennis courts. Find you partner for Dora:

  • 100 – Derkins
  • 200 – Dips
  • 300 – Step Ups

P1 performs the exercise, P2 runs about 25 yards and returns to switch, sharing the load to reach the aggregate. The first two exercises added more to the shoulder work and the steps ups focused on the cardio and abs in addition to the legs. Much to my surprise, we hit the 45 minute time limit with this one. Once again, Mary was left waiting in the parking lot, next time sweetheart.

COT

Announcements for Burpee-thon 9/16, 9 am, at Rankin Lake – register; JJ5k is 9/23; Advisory Board Meeting will be Sunday 9/17 at 7:00 pm likely at Growlers at Loray Mill. Top Hat reported his daughter and friends are recovering from their car accident and will be okay – we lifted prayers for them as well as others that are searching.

Moleskin

Each segment had an upper body focus to burn the shoulders. I finally got my portable speaker synched with my phone’s playlist which was hand-selected to satisfy our Site Q’s taste which the Mayor texted was “Rock.” Well, there is a bit of age difference between yours truly and our leader and Rock can mean different things to different genera’s. When pressed, Mayor’s version and mine ironically are similar and resided in my playlist. The set began with GnR’s Nightrain (Radar attended the NC show I learned during hand-slap merkins), For Whom the Bell Tolls, Crazy Train, with a few others. Maybe the music kept the chatter down but I’d think the PAX were focused and ready to get back to work. Hope everyone enjoyed it as much as I did. Until the next time. (BTW – the train never came so we’re all +5 for the next one).

Training Day

With football as the most popular sport, it is a fair estimate that most, if not all of our PAX are excited for the various seasons to begin. Two weeks of high school games have been completed; college begins Labor Day with the NFL opening the week after. A demanding game which requires year round conditioning but really increases a month before the season with training camps, many of them having dreaded “two-a-days.” With the GasHouse slot open an idea sparked and I grabbed the Q. As a scrawny 130 pound teenager with a few broken arms on my medical history, my body was not designed for the grid iron. Sure there was neighborhood two hand touch and later in college, intramural flag-football, but I never had the pleasure to experience the cardio beat-downs under a piercing sun, in a helmet and pads. With that in mind, I researched various drills designed to make boys into men and men into, well tougher men.

Missing from the plan was the heat, a pleasant reprieve from the August humidity, it was a relatively nice mid-70’s. I arrived to join Hushpuppy and Shrink in a 3rd F lesson about Jonah and the challenges he faced. Slowly cars began to fill the parking lot and the circle formed with two FNG’s. The disclaimer was emphasized: “the QIC’s will provide suggestions and you may choose the follow them; modify as needed; find your limit and challenge yourself when you can. I threw a bit of a twist into the warm-up asking the PAX to get on their knees (shut-up and get your mind out of the gutters…)

Warm-up

  • Child’s pose Merkins (hands stretched out front, put your butt on your heels; move forward into plank, 1 merkin. Back to start with butt to heels, forward for 2 merkins. We built to 5. A slow starter that gently stretches the shoulders. Some mumble chatter about knees on asphalt achieved desired affect).
  • Don Quixote – IC x 10
  • Toy Soldier – IC x 10
  • Seal Jacks – IC x 10

That was it; not as fast as a Whoopee warm-up, but pretty quick. The PAX separated with five following Rudolph for the Pain Lab and 11 coming with me, but pausing to pay our respects at the flag with The Pledge. We continued up the sidewalk making our way to the Grier Middle School football field, picking up the bucket of water left by the Q. In researching the workout two things were noticeable, a practice plan and water breaks. In honor of Brownstreak, the Weinke or Practice Plan was distributed for review. With full disclosure, the PAX would know the exercises and the reps so they could manage their pace. A quote was provided at the top of the page: “I make my practices real hard because if a player is a quitter, I want him to quit in practice, not in a game.” Bear Bryant. The practice plan was intentionally hard and challenging.

The Thang:

Slaughter Starter

  • 20 Burpees OYO ; Run to the 50 yd line; plank for 6
  • When last man arrives, yell “go”; team performs 10 merkins OYO
  • Run to the goaline, plank for the 6
  • Rest/Repeat

Snake

  • Line up on left side of goal line (single file), follow Q
  • Karioke Left to Right; NUR to the 10 yd line
  • Karioke Right to Left; NUR to the 20, etc. continue to the 50

Gut Busters

  • Line across the 50 yard line; High Knees in place
  • Q calls for 10 up/downs (burps) OYO;
  • With high knees, move forward to 40 yd line
  • Q calls for 10 merkins OYO
  • Continue pattern until reaching goal line

Boo-yah Merkins – partner up

  • Partners face each other on opposite sides of 20 yd line
  • Perform 10 merkins, alternating shoulder taps on partner
  • Partners run opposite directions 20 yards, perform 20 squats
  • Partners return to 20 yard line; 10 merkins, etc.
  • Aggregate team total of 100 merkins/200 squats (If you went to Chapel Hill, that’s 5 rounds)

Shuttle Drills

  • Q called for P2 to rest but Pele began SSH’s so the resting partners joined in and removing the rest.
  • P1 begins at the 50 yd line; Q signals to ‘go’
  • P1 sprints right to 45 line, then left to the opposite 45 yd line, then returns to the start. Switch – 3 rounds per man

Water break – PAX sprinted to the bucket of water bottles. Q informed them there were 10 minutes left and this was the gut check time, to finish strong.

Walk – Jog – Sprint

  • Line up on the goal line
  • Walk to the 10 yd line; Begin jogging to 30, Sprint to the 50
  • Perform 10 CDD’s, 10 plank jacks, 10 in/outs in successive order
  • Perform this circuit three times

Slaughter Finisher

  • Begin at goal line, 2 burpees OYO
  • Run 10 yards, 2 burpees
  • Repeat pattern until reaching the opposite goal line

Jailbreak to the parking lot for Mary where Rudolph and his crew were waiting. Since I had the warm-up, Rudolph took the closing 5 minutes. I’m a little fuzzy on all the exercises and reps as the PAX choice was invoked. From what I recollect we did: LBC’s, Flutter Kicks for a pretty good bit with the Q slowing, speeding up and holding various counts. The Warden (a real football coach) led us in leg raises, toying with the PAX on a few hold counts as well. The Bandit was called upon and surprised us when he didn’t announce his favorite dying coach roach but 10 Burpees! Mumble chatter flowed until the bells rang and the workout was complete.

The Mayor arrived with his M and 2.0’s to accept applications for The Burpee Workout (9/16 at 9:00 am). We made note of the JJ 5k. Prayers were lifted for T-Square and his M. Smalls and Papa John found some poison ivy as young boys often can, prayers for their healing (and less itching). We then named our FNG’s. Rudolph EH’ed his neighbor, Joe Sherrill for three years with this morning being the payoff. Joe pushed for a cool name and nearly paid the price but the PAX were kind naming him as Over the Top (Joe runs a trucking company). Next is Max Rheinson, a member of Gaston County Police department whose favorite restaurant (or the last one visited) will be known as Bo Berry. YHC closed us out in prayer.

Moleskin

As stated, Training Day was designed to be a tough workout for any PAX. For the real football players, the grueling two-a-days transform into daily practices and weekly games which fans can appreciate from the comforts of their recliners or live in the stadium. The single hour of punishment we experienced pales in comparison to the boys and men in uniform on the field of play. That is something to keep in mind as we cheer our respective teams this season. My daughter plays soccer and I’ve been guilty of cheering a little too hard. While we all want our kids to experience the highs of success, we need to appreciate the opportunities to enjoy and learn from their competitions whether its dancing, running, swimming…any type of performance. I’ve witnessed overweight adults with large rear ends planted in chairs, taking a break from their chips and soft drinks to scream at their kids, identifying their mistakes in front of others. Imploring their kid (and sometimes others) to run faster when their own fitness is challenged by a walk from the field to the car. So Training Day reminds us of the challenge athletes of all ages face. We should strive to appreciate their efforts; cheer the positive and support through the negative. Those players are doing their best, just like all of us. The late Joe Paterno once shared with his Penn State team: “Today, you’ve got a decision to make. You’re gonna get better or you’re gonna get worse, but you’re not gonna stay the same. Which will it be?”

The CORA

My M’s favorite trainer at About Face Boot Camp (Misty) is on vacation, relegating her to workout at home. I’d share a photo but that might provoke some of our PAX to defect to the Cramerton gym which we share common terrain at Goat Island. This opportunity has allowed me to post several times this week beginning with Martha’s on Monday. In order to avoid another one of Gastone’s creative leg burning jaunts, I took one for the team and grabbed the Wednesday Q from his mitts. Thinking of the working, it seems the only other man among our PAX that truly dedicates his workouts to the core is Tool Time. He may have a bolt in his head but I think he’s on to something as we seem to be reading from a similar hymnal, which by the way, anyone posting at GasHouse Saturday, well, you better get ready work your belly. So with the concept in mind I announced the working title of the routine as CORA.

Gastone was of course the first to arrive followed by Bandit, my Weasel Shaker mentor. Defib, JK2, and Stonecold comprised a formidable crew. My planned routine needed a number divisible by two or three so I was happy. All the men were veterans so I didn’t even bother with a disclaimer – they had suffered through my direction before so we stood at attention for the Pledge. Now let’s get this train wreck mov’in.

Warm-up:

  • 4×4 – OYO x 5
  • Shoulder Tap/Plank Jack – IC x 10
  • Peter Parker – IC x 10
  • Plank, alternating lunge – IC x 10
  • 4×4 – OYO x 5

The 4×4 was discovered in the exercise lexicon and similar to an Insanity set that I enjoy the challenge. From a standing position, drop into plank and then perform 4 merkins followed by 4 mountain climbers; return to standing to jump and overhead clap. I was kind and allowed for a single leg count of the mountain climbers. The 4×4 was quickly embraced by the PAX, especially JK2. When he begins griping in the opening minutes of the warm-up, then you know the plan is working as intended. Now JK2 tried to categorize the 4×4 as a burpee and I suppose it’s in the family. Regardless, try that one on for size at your next Q if you want the mumble chatter early, especially if Mayor is in the circle. If you’re paying attention you’ll notice the middle three exercises were performed in plank. Since the Q never said recover, the shoulder burn began to take effect, at least for everyone but JK2 who attempted to stand between each one. Yes there is a common theme of our favorite tree professional who offered quite a lot of feedback during this 45 minute session. With the warm-up complete, time to mosey to the office building on Riverwood Parkway.

The Thang:

We split into two-man teams for the first set which would make use of the subtle incline rising from the road to the parking lot. I know how much Gastone loves hill work and I didn’t want to disappoint. In the DORA format, we would perform all core based exercises today. The team would perform an aggregate total with P1 exercising and P2 running the incline to return and swap:

  • 100 WWI
  • 200 Freddie Mercury’s (count right side)
  • 300 American Hammers (count right side)

With that set complete we moseyed to the upper parking lot and seeing the PAX needing to catch their breath, I asked JK2 if he attended F3 Dad’s weekend. I figured that would be a great place for him to unleash a dozen or so of his brood. But he didn’t attend, so he instead offered the standard joke about the naked man wrapped in bubble wrap heading to the doctor. We made the assumption the PAX had encountered this gentleman at one point or another of our professional careers: Stone Cold arresting him, Defib zapping his heart, Gastone selling him an office chair, Bandit providing IT advice, and me appraising his house. Yeah that dude is nuts. Now for the second circuit – each man is on their own this time.

  • 10 Merkins
  • 20 LBC’s
  • 30 Mountain Climbers

These would all be performed in succession and then the PAX would run to the opposite end of the parking lot, rounding the island before returning and beginning the next set. We did a total of 5 sets. Everyone dug deep on this one. Once concluded we re-joined our partners for the final circuit which the team would perform in aggregate with P1 exercising and P2 running to the opposite end of the parking then swap:

  • 100 Penguin Crunch
  • 200 Flutter Kick (count right side)
  • 300 Plank Punches

We finished at 0612, just enough time to hustle back to the starting spot. Announcements for the Burpee-thon and prayers for Bandit’s aunt and JK2’s friend (Beef) going through a rough time.

Moleskin:

I’ve been looking for a Weinke that I could laminate and use when I can’t find the creative juices or for an emergency like a Q no-show. Stroganoff has the Wolfpack Grinder, Brownstreak has The Vern. There are others out there as well. So I think the CORA is worth a patent. I’m willing to negotiate naming rights, maybe a certain local heating and cooling company would be willing to put their brand on it. This routine doesn’t require coupons, the timing works well in the standard 45 minutes, and it definitely works the core. As Tool Time knows, having a strong core provides benefits for so many other things but for this morning, it was fun to hear JK2’s mumble chatter. Until the next time.

Tabata Tower

In yet another attempt to avoid Gastone running us to a distant location and performing a mix of sumo squats on the return, I employed my Weasel Shaker power and put my name on the schedule to Q Downtown. Thankfully Spiderman appreciated the preemptive gesture. A few months ago, January 13th to be exact, I Q’ed the “Tower of Torment” at this AO, using the parking deck to escalate the exercises among small groups. It didn’t go so well. The only way that format would work is if I nominated a team leader and even then the plan could suffer in execution. I began planning the strategy earlier this week, to keep everyone together to perform four exercises in a Tabata format (30 seconds of exercise/10 seconds of rest between) then running all levels of the deck before returning to the level and to then perform a quick set amid a rest period before moving up. That was the plan at least.

This morning was a mild 70 degrees. I pulled into the parking lot at 05:27, early by my standards. Whoopee was just ahead of me in his pristine F3 red muscle t-shirt. This was one of those sleeveless versions, circa 1980’s model where the arm openings were actually hemmed, unlike our boy Huck that usually rips them out by hand. Lately I’ve noticed Whoopee not wearing a shirt very much and now this full bicep exposure. He could use a bit more time in the sun or tanning bed but he is getting quite comfortable in the gloom. We meander over to a full gathering of men, stretching and exchanging pleasantries. I attempt to do the same but my mind is racing with Q responsibilities like ‘remember the disclaimer, say the pledge, what is my first exercise, and why won’t my blue tooth connect my phone to mini-speaker for a great soundtrack?’ Opps, 05:31, a minute behind already. “Hey, let’s get started…I’m not a professional, I’m suggesting some exercises, do them if you want to or don’t, maybe just stand and watch…”

Pledge

Warm-up

  • Moroccan Night Clubs IC x 5
  • Toy Soldier IC x 10
  • Side to Side Lunge IC x 10

Mosey to the parking deck. Q-pleasure – Gastone typically hustles to the front of the pack on the moseys. So knowing where we were going, I let him go by me just enough that I cut a hard left inside toward the deck that he would have to circle around. I’m sure I’ll pay for that but it brought a brief smile. As fate would have it, a train was heard and that required 5 burpees per man. Slaw’s appetite was moist but not satisfied. There would be more to come. The PAX gathered on the entrance to the parking deck where my blue tooth still failed to connect. I had a great set list planned of 80’s classics (no hair metal if you believe that). Next time I’ll try to get my technology organized: Q Fail #1, it wouldn’t be the last of them.  Once the circle was formed, I shared the plan which was met with mocking chatter, customary among this group. The plan was to complete four exercises for 30 seconds then run to the top of the deck; return to the bottom by stairs then we’ll pair off and each do an exercise “like SSH” for 10 single count reps while the other men get their rest in. Then we’ll move to the next level. Trying to explain in a backblast is actually worse than what I attempted in person. Puzzled looks stared back at me as I demoed a few of the newer exercises that I stole from my Insanity videos. The hell with it, “follow me,” I called hitting the timer app on my phone.

Thang:

Level 1 Level 2 Level 3
·   SSH

·   Dips

·   Plank walk 2x, Merkin 2x

·   WWI Sit Ups

·   Run to the top; return

·   SSH x 10

·   Bear Crawl

·   Split Jumps (Mario’s)

·   Donkey Kicks

·   Michael Phelps

·   Run to the top; return

·   Donkey Kicks x 10

·   Flutter Kicks

·   Burps

·   Am Hammer

·   Jack Merkins

·   Run to the top; return

·         Flutter Kicks x 10

Level 4 Level 5 Level 6
·   Hip Slappers

·   Burpees

·   Mtn Climbers

·   Squats

·   Run to the top; return

·         Squats x 10

·   Shoulder tap, plank jack

·   Slurpees

·   Crunchy Frogs

·   Freddie Mercury

·   Run to the top; return

·         Omaha speed set

·   Mike Tysons

·   Imperial Walkers (Omaha)

·   Groiners

·   Turtle Crunch (Omaha)

·   Run to the top; return

·         Omaha speed set

So the plan kind of caught on after the PAX went through the first cycle. I used my Q authority to tell people when they had to perform the speed set and they graciously complied while some over complied like Roscoe and Whoopie on Level 3’s Flutter Kicks. Fortunately I released an arse bubble as I rose from their sweaty man sandwich. Unfortunately the Gastonia PAX have not learned the difference between single counting a simple exercise like Flutter Kicks. Our 1st F Q needs to get on that, maybe produce a “How To Video.” Counting reps extends to counting parking deck levels as well. I can’t help the City of Gastonia identifies the parking levels as 2 A and 2 B. On my Weinke it was Level 2 and Level 3. I suggest we make new signs. We’re probably the only ones using that deck on a regular basis anyway. So the PAX were moving along nicely until Level 5 where I asked Roscoe to demonstrate his newly created exercise: Slurpees to which he rebuked, saying “those will be demonstrated tomorrow at my Q.” I affirmed that it was my Q today and I’ll order any exercise I want in my jurisdiction. It reminded me of dialogue from a popular movie:

  • Justice: This is Sheriff Buford T. Justice of Texas!
  • Officer: Texas? You know, of course, that you’re out of your jurisdiction. I suggest that you let my department handle the situation.
  • Justice: That’s very comfortin’, but I’m in a high-speed pursuit.
  • Officer: Don’t you hear good?
  • Justice: I hear perfectly.
  • Officer: The fact that you are a sheriff is not germane to the situation.
  • Justice: The ‘G-damn’ Germans got nothin’ to do with itl
  • Junior: What?
  • Justice: Shut upl One shit at a timel

I’m sure Slaw got this one pretty quick and if you didn’t, do a search for Smokey and The Bandit. It’s probably playing on your television at some point this weekend. In fact, Buford T. Justice may be a big influence why Roscoe decided on a career in law enforcement. Sorry to have digressed. This morning, for my Q, I had Slurpees scheduled. We went with 10 skier lunges (that is 5 per leg if your keeping up with this diatribe) followed by one burpee. Per Roscoe, his official version to be unveiled tomorrow at GasHouse will be 10 skier lunges followed by 10 burpees. You have been forewarned. We arrived at Level 6 for the final round but had less than 2 minutes to go. At this point I had one more forceful squeeze of the toothpaste tube extracting thirty seconds of Mike Tysons and thirty seconds of Groiners (wide pike ups) before Gastone called “Jailbreak” and the PAX bolted to the AO arriving at 06:17. Q Fail again – they seem to keep mounting, but I consider us even for T-Square having ended last week’s Shark Week theme a few minutes early.

COT

Over time, I quickly elicited prayer requests of the following: Hushpuppy – safe travels and recuperation of his ailing knee; Stonecold church family member with a daughter (Reagan) suffering from seizures; Easy Rider’s brother’s upcoming neck surgery; Pockets tweaked something at workout – healing and recovery; Tool Time and his daughter getting married this weekend. Announcements: Whoopee asking PAX to contribute to F3 Nation Give 2 Give campaign. This was shared in the recent newsletter about the expansion efforts. Expanding into other areas requires funding for travel and marketing. F3 is free and consider donating any amount so others in different parts of our country can enjoy the same opportunities as we have since March 2015. If you are posting this weekend, bring cash or follow this link to donate online.

Moleskin

Back to the drawing board: skip the warm-up next time and get right to the Thang. Figure out a way to provide a rest period before moving on (slow mosey to the next level maybe?). Check on technology to get it working earlier and not just before the workout. Check with Roscoe for approval of new exercises he created. A few good things that happened (IMHO): Staying together as a group keeps more mumble chatter going for the benefit of all. Tabata style allows men to push the rock at their pace, while shoulder to shoulder with everyone. Lots of guys shared turns at the front (Easy Rider, Gastone, Slaw, Roscoe, Monk, among others). Stonecold continues to sport the weight vest – so far no one has dared to copy him, yet. Whoopee is a follower and he is into sleeveless garments. Expect him to go shirtless underneath. Today’s workout left little idle time, so the heart rate remained up and more calories were burned, giving Slaw more room for Krispy Kreme’s newest flavor: Reese’s Peanut Butter Doughnuts. I’ll keep working on the blueprints for the Tabata Tower. Hopefully in the near future it can be a staple workout for downtown. Thanks for the opportunity to provide some sort of direction.

Clear As Mud

The Gastonia Region have F3 opportunities seven days of the week, so it’s not necessarily clear when the official week begins. Is it Sunday for the runners to travel four or five miles before Sunday worship services? According to Genesis, chapter two, the writer references God rested on the seventh day. I’m not leading into this backblast to initiate a theological debate; I’ll leave that to Monk or a gathering at The Crusade. But I raise the question of Monday morning as possibly the beginning of the week, when most of us return to our jobs (except for Hushpuppy who seems to be “working all the time.” (Hey Whoopee – that’s a quote from your favorite prog-rock band)). So into the wee hours of the beginning of the work week, 12 men stumbled out of their fart-sacks and made their way to Martha’s House to expend whatever energy had re-charged from Bulldog’s Folsom Farewell. It seemed the PAX bodies were more awake than their comprehension.

My plan required a bit of set-up so I sped by the Sno-cone shop and hustled to prepare the final leg of the beat-down; more on that later. I checked the time and had two minutes until the start time. I returned to my car and came in hot for my own Q, jumping directly into the center of the circle. Turtleman already stated he would take the Q if I was a no show, to avoid another impromptu beat-down from Gastone that I’m sure most of the PAX felt throughout the weekend. There were no FNG’s but it was nice to see Sake back with us. The others were regulars, including Stone Cold in his new weight vest. A quick disclaimer was shared “you shouldn’t have posted this morning, modify as needed.” Now to shake it up a bit, going with a different type of warm-up.

Warm-up:

  • Set 1: PAX perform Side-Straddle-Hops and one by one, each man would drop to perform 5 merkins then re-join the PAX with SSH.
  • Set 2: PAX perform Mountain Climbers and one by one, each man would perform 10 lbc’s, which I directed to perform 5 for each leg or 10 total. This proved difficult.
  • Set 3: PAX perform Butt Kickers and one by one, each man would perform 10 flutter kicks. The direction was repeated: count 5 each leg or 10 total, once again, a challenge encountered.

I stated more than once, actually several times the count was 5 per leg or 10 total. The translation was lost as some PAX ignored instructions and performed 10 or even more for each leg.  The intent was to get our cardio going with constant movement, which was achieved in the 7 minutes of time, at the expense of more reps. We’re off to a great start. At least we recited the Pledge correctly before moseying to the park.

The Thang:

We arrived at the main picnic shelter near the turd shack. We needed the tables for the first part of the weinke which was the favorite Dora. We paired off from our even number of 12, where partner 1 would run a short distance to the light pole in the center of the parking lot. Partner 2 would perform the following exercises to contribute to the aggregate total:

  • Dips – 100
  • Incline merkins – 200 (Omaha to 150)
  • Decline Peter Parkers – 300 (Omaha to 200)

Based on the challenge to complete the warm-up, I was a little worried directions could be followed. The PAX got after it with little banter. Monitoring the time and my own challenge, I waived the white flag to decrease the incline merkins and decline peter parkers. Upon conclusion T-Square and Easy Rider provided 10 counts to catch our breath.

As if our arms and shoulders needed more work, we slow meandered to the turd shack. My weinke was scripted Friday afternoon in attempt to distract me from working, or maybe that was my ADD kicking in (…squirrel!). I didn’t realize Bulldog would try to fulfill his yearly quota of Mike Tyson’s on Saturday so there they were, in black and white on my sweat-soaked script. I modified from 15 to 10. Actually I modified all exercises to 10 because my PAX were unlikely to grasp the concept of escalating reps. We leveraged the brick wall for the following OYO:

  • Donkey Kicks x 10
  • Mike Tysons x 10
  • Hip Slappers x 10 (that is 5 each hip slap if you’re scoring at home)
  • Run to the picnic shelter, perform Bulgarian Squats, 10 each leg
  • Rinse/repeat after a few 10 counts

With about 15 minutes remaining, we slow meandered to the field/parking lot bordered by the big rocks. For this segment, I had posted stakes in the ground with instructions – surely the PAX were alert by this point and could follow the signs. We’ll soon see. The space was separated into thirds about 20 yards apart. The first section would be a walk, migrating to a jog, and finally to sprint the final third. Props to Defib for pushing the team in sprints. Upon arriving in the end-zone there were three exercises to be completed, all at 10 reps each (either single count or by counting the right side only, clear as mud, right?)

Section 1 Section 2
·        Merkins

·        LBC’s

·        Freddie Mercury

·        CDD’s

·        American Hammer

·        Flutter Kicks

 

Fortunately our PAX only had one right side and I think they used all fingers to count the 10 suggested reps. Turtleman, who is learning the art of mumble chatter quite well asked “how much longer?” Well as any good instructor would do in that situation, I took the hint the little completed to that point was not enough, so the routine was extended. My guess was we completed about six or seven rounds before it was time to collect the signs and jog home. Upon our return to the parking lot, my watch displayed 6:12 leaving a few minutes to keep Mary happy. I introduced a few ab burners to make the effort complete:

  • Fifer Scissor Punch (flat on back, with right leg at 90 degrees, punch left fist toward foot, then repeat with opposite appendages) – in cadence for 10
  • Leg Lift Clap (in sit-up position, raise right leg and clap underneath, then left leg to clap underneath) – in cadence for a 16 count, trying to exhaust the PAX – it worked for a few of them…
  • Burps (aka in and outs) – in cadence for a 16 count….and TIME!

Moleskin:

Giving and following instructions is a challenge, whether it occurs at home, workplace, or parking lot at 0530. We worked through a bit of adversity but in the end our simple goals were met: gather as brothers and push ourselves mentally and physically, trying to get better. The mumble chatter was a little light, but nothing wrong with that. I take that as a positive sign where everyone has their heads down to get the job done. Announcements: Speed for Need/Christmastown 5k – sign up and let Tool Time know. We lifted prayers for Easy Rider’s brother, preparing for neck surgery and T-Square and family traveling along their journey of healing. YHC took us out in prayer. As always, an honor to be a part of the PAX and offer directional suggestions that may or may not be followed exactly as planned. Better than fartsacking, at least.

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