7 for a Bootcamp and a PAX and his pup rucked on a fine Wednesday in September.  Here’s what I remember:

The Thang:

• 10 x SSH (IC)
• 10 x Imperial Walkers (IC)
• 10 x Hillbilly Walkers (IC)

We’re gonna run today, but first do a few laps around Snoballs to loosen up:

• Mosey 1 lap
• Butt Kicks down, High knees back, Duck walk the turns
• Karaoke down and back, Lunge walk the turns
• Skid down and back, Side shuffle the turns

Time to run.  Mosey out of Snoballs, cross the street to the bank, down Union Road to South Pines, run to Valleywood and across to the maintenance entrance at Martha Rivers, down to the center of the Labyrinth and set up shop under the flagpole.

1 minute each of the following OYO:

• Merkins
• Plank
• Star Boys (Big Boys from the Star Position where you touch your left toe with your right hand.  Flapjack)
• Hammer Hold (American Hammers with no Hammering)
• CDDs
• Crab Plank

Then, for good measure:

• 30 x Flutter Kicks (IC)

Mosey around the ballfield.

Next up, Lindsays:

• 10 x Dips & 30 x Monkey Humpers
• 15 x Dips & 25 x Monkey Humpers
• 20 x Dips & 25 x Monkey Humpers
• 25 x Dips & 15 x Monkey Humpers
• 30 x Dips & 10 x Monkey Humpers

Mosey around the ballfield.

Another round of 1 minute each OYO:

• Merkins
• Plank
• Star Boys (Big Boys from the Star Position where you touch your left toe with your right hand.  Flapjack)
• Hammer Hold (American Hammers with no Hammering)
• CDDs
• Crab Plank

Then, for good measure:

• 30 x Flutter Kicks (IC)

Needed time for a long run home, so we went back the way we came, out to South Pines via Valleywood, looping back down Union and to the bank before coming home.  YHC got caught with Maybelline & Amazon and called a “give it all you got” to the neighborhood sign at South Pines.  Those guys left YHC in the dust.

Once we got back, no trains, but:

• 5 x Burpees (OYO)

And that was all we had time for.

For bootcamp fun, Martha’s House can’t be beat.  There’s just so many options.  Always glad to have an opportunity to get out and Q where it all started for me.  Just happy to be on the team.

Yabba Dabba Doo

Some of you may have heard, but Tube released his reign over PainLab after something like 3 1/2 years.  It was bitter sweet, but it was necessary for the growth of the site. I am thankful for Hunchack’s willingness to take control. He has already proven to be a formidable leader in his forethought and planning. My man already has the entire year of 2024 scheduled with site Q’s. That’s impressive to say the least. That might be a record for our region? I appreciate those that were able to post today to show me the love. In return, I promised not to let them down by giving them a classic Core’n More style beatdown. 

Let’s begin with crabbing a partner. While one partner does one exercise, the other alternates with a different exercise.  Rinse & Repeat 3x’s. Work for 50 seconds, 10 seconds to transition. 

Set 1: Flutters/American Hammers, LBC’s/star crunches, rev- LBC’s/V-ups, oblique crunches/boat hold

Set 2: Merkins/chest press, incline merkins/triceps ext., derkins/overhead press, shadow boxing/clean & press

There was some complaining, so I know there will be a little pain the next day.

Update: Time Frame paid me a compliment Sunday and said “I haven’t been this sore in a long time”. 

Prayer request for Turtleman, Jackson, and many more that I could not remember cause I didn’t take notes. 

Good work men!

Today we basically did IPC “We are not Professionals”.

Bedpan and Montross created a new workout.

We also did a triple nickel at the hill with nothing but big boys.

Everyone got about 2 miles in and the hard work was appreciated gentlemen.

A morning of Route 66 with changing exercises and modes of transportation.

Announcements

Half Marathon Ruck 10/21 benefitting Least of These Carolinas
https://lotcarolinas.com/programs-services/12-hours-of-christmas/

https://f3gastonia.com/2023/09/05/half-marathon-ruck/

Roundup 24hr run

Prayers for Tesla doing his Rim to Rim hike this weekend.
https://www.alltrails.com/trail/us/arizona/rim-to-rim-north-kaibab-to-grand-canyon-village

We all have our home AO or our favorites. Mine is the one that I’m currently the Site Q which is the OG GasHouse. Unless I have a unique Q that requires a specific set-up, I take the same route each Saturday morning which means I’ll drive down Churchill Drive, take a right at the library onto Garrison and left into the Schiele. Why this route, well it’s the street my grandparents lived and then when they moved to a retirement home, my wife and I bought their house and it became our own. So, this weekly trip has a bit of nostalgia even though I’ve been up and down the road thousands of times. But as F3 has only been in my life for almost 8 years now, the downward hill just after Dixon to the speedbump speaks to me in a different way than those early years of my life.  Today was finally the day the hill would be in play.

Warm-up – actually a twist with Tube taking the warm-up for a few exercises. Those Pain Lab guys get out of their vehicles warm as Tube needed only a few exercises to get their bodies ready. Boot campers were dismissed. We moseyed out of the lot and to the library to finish the warm-up as our old bodies and particularly our legs needed some stretching:

• Good Mornings SC x 10
• Toy Soldiers IC x 10
• Imperial Walkers IC x 10
• Side to Side Lunge IC x 10
• Maybe 1 or 2 more I can’t recall.

We trotted left out of the library onto Churchill and cruised up the road taking note of Stroganoff’s house (1st on the right) and then arriving at the speed bump just past Wilkins. The hill was clearly in view and the PAX felt what I was about to say. It’s a quick climb to the top – not a true Soul Crusher as Freight calls these beasts but when you do it 10 rounds, it becomes a beat-down. 11’s is the call with 10 Jump Squats at the bottom and 1 Perfect Form Merkin at the top. As we progressed throw the routine counting down and up respectively, I began to realize this lengthy run was going to take most of the workout. Stroganoff shared he had to depart at 7:30 for his daughter’s soccer game. He would make it to round 9 while the remainder completed the effort.

Next up was the PAX choice – 4 corners or another Hill burner. Nutria chose the 4 corner option. We began at Churchill and Edinburg with 10 Flutters, then went along Edinburg to  Queensgate, stacking the flutters with 20 Penguins, up the hill to Nottingham adding in 30 Big Boys, to Nottingham/Churchill for the finale with 40 Mtn Climbers. That didn’t take too much time, so lets use the last 12 or so minutes to get in 3 rounds of what I thought would be the real Thang. We moved to the base of Queensgate which I have used that hill before  (as has Whoopee) as it is tough climb. I had a sign with 6 exercises and reps on it. Due to the lack of time, we’d go about halfway up. Each PAX selected 3 of the 6 to complete in the allotted time. I’ll spare you the details but fare to say they were challenging.

It wasn’t all that complicated which I’m sure your surprised to hear. I guess sometimes I can go that way. Anyway it was effective and we enjoyed the fellowship.

COT – prayers for Turtleman. No announcements. Roscoe took us out.

Until the next one.

Go your own way!!! While this was mentioned as an option by YHC, the Armory route, including the gut check, was recommended as the way to go. We recited the Pledge of Allegiance and then headed off into the gloom.

We made our way, some heading off on an alternate direction later on as a way to practice “you versus you”. In the end, everyone made it back to the start safely. Good work men, another day’s work done!

Announcements: JJ5k, October ruck, 1 more runner needed for Tuna relay, Marshall Tucker Band playing in Belmont this Saturday

Prayer Requests: Turtleman coming home soon, Norwood posted recently, Jackson Hall

Great morning for a Ruck! Bad time to fartsack.

We rucked around Martha Rivers stopping every 5 minutes to get 20 Merkins in each time. We had some good mumblechatter between the three of us. 

Announcements: South of Dallas is playing Saturday night to raise money for the Rotary Garden Club. See Bandit for details! Tubes last official Q as the site leader for Painlab is this Saturday. I think I have been site Q for almost 4 years. Is that a record for Gashouse?

Prayer request: Voodoo’s daughter, Bandit’s brother-in-law Michael, Pray for Bandit, Jackson, Turtleman and Teachers (all the bullshit they have to put up with now)

Good work men!