7 men got their week started off right with some work at the Sword (or somewhere close enough that they could just walk to COT).

The Word today came from 1 Peter Chapter 4 where we talked about having “spent enough time in the past doing what pagans choose to do” and that it was time to “be alert and of sober mind so that you may pray”.

Key verse here is verse 8: “Above all, love each other deeply, because love covers over a multitude of sins.”  This is in line with the Greatest Commandment of “Love God & Love Others”.  Seem like the most important thing is to love others and give what we have.

Thankful for another opportunity to lead.

Yabba Dabba Doo

Today I was welcomed to Life Line and man I tell you this place has got it all. Tires, atlas stones, blocks, bags, etc… and it’s a gear workout where those in attendance aren’t scared to run a little.

As overwhelming as it was I kept it straight forward and simple this AM. Here’s how it went down. Simple warmup and then go pick your poison. Block – Bag I don’t care just grab it and get after it. We did a lot of Overhead Presses paired with Hill Sprints and Burpees. Then there were a lot Curls paired with Coupon Carries and Blockees or Baggies depending on your coupon of choice. Well that pretty much smoked the top half of the body on to the legs. Everyone lined up on a section of curb and we did heels elevated squats (Sissy Squats) AMRAP for 3 min. This wasn’t a super jam packed over thought workout but I’m willing to bet everyone will feel it tomorrow.

COT

Coffeerama

Thanks everyone for showing up and showing out this morning.

I’m looking forward to many more trips to Life Line.

I think a disclaimer was mentioned, maybe not.

The Pledge

We all set our watches and took off running. The six finished up right at 6:15am while everyone else was getting in their post run stretching. Never mind, Sargento was the only one stretching when YHC came in.

COT

Announcements

Prayer Request

YHC closed us in prayer

I’m on deck at Downtown today and after a no show last week I figured I’d have a little fun with SA this AM. So when I got to Downtown a little early (IKR believe it or not) I hid the Ol’ F1FIDDY on the opposite side of the Rotary Pavilion and waited. I hop out at 0529 and run over just in time to hear the Canoe whining and crying about it. Then 0530 and my alarm sounded off as did I. He realized I was pulling one on him and laughed it off.

Pledge and a quick warmup and we’re off. We made multiple random stops everywhere we could to do 5 Kraken Burpees. After about 5 rounds we stopped and got in some DORA.

100 Merkins – 200 – Squats – 300 LBCs

This is where the Dr. Evil rep counts really ramped up. And while the real Dr. Evil – Dr. Seuss wasn’t with us this fine morning it’s obvious he’s been privately tutoring some of these fellas in workout Math lately.

Next we moved on getting back to the Krakens. As we moved on down 2nd Ave. we stumbled upon a sidewalk handrail where we pushed through a lot of reverse grip inverted rows and body weight skullcrushers. After about 4 sets of that we’re back to the random stop Krakens.

Now at this point we we’re well on our way into the workout and we’re heading between the downtown shops when a Kraken (Crack Head) unleashed himself on me. The man was completely zipped into a sleeping bag but we spooked him and he fo sho spooked us. When I tell you I lost time off of my life I mean it. I jumped dang near into SA’s arms (they’re super strong from all the cable pulling)  and we both bout took out The Slawbag. Man it was a site but we managed to press on.

At this point we’re at my favorite spot in Downtown The Torture Rack at Long Ave. and Marrietta Ave. If you thought pull ups then you thought wrong we got in more Krakens. Next we did hanging Leg Raises and Big Boys for a few rounds then we got back at the Krakens for a few more rounds before time was up.

THAT’S TIME

COT – Announcements – Praise – Prayers

Had a great time out here today men thanks for the push. Let’s do it again.

Got the Q at the Labyrinth this week and I decided to throw not just the Kitchen Sink but every dang thang else while I was at it. We got started with the Pledge and be darned if we didn’t have to find a flag to do so. Maybelline was a no show. Heard that has happened a time or two recently. However after a few minutes into the Warmup he did make his Grand Appearance. I know I can’t shame him for that with my punctuality standards. Warmup was the norm until we headed down the road towards Riverwood Plantation, Here we got in a bunch of Hand Release Mike Tysons since we did 5 at each light pole on our way to the neighborhood entrance to the park.

Once in the park we all got in a round of pull ups while everyone else did an exercise of my choosing. Once finished here we made our way to a picnic gazebo for a few rounds of leg abuse that consisted of several rounds of step ups, split squats and jump squats. Now that the entire body has been worked over pretty good we’re ready for a total body burner. We racked and stacked our way through the parking lot working our way up to a final round that consisted of 5-Burpees,      10-Big Boys, 15-HR Merkins, 20-Sissy Squats, 25-LBCs. We finished up out time in the park working on speed and agility drills. This was awful after all the leg work but it was good to get this in. We ran. We sprinted, We did high knees. We did butt kickers. Then we sprinted some more.

We’re now on the last leg of this workout literally and physically. Not so fast though before we wrap it up I’ve got one last thing to do to finish this one off. On our way back we pushed the legs to their final limits by doing 3 count walking lunges and running between The City’s Utility Poles (not telephone poles) on our back to Snow Balls.

And Finally We’re Done

Weather you enjoyed or hated it I hope you felt it for several days.

COT – Announcements – Praise – Prayers

In a season inundated with races, relays, challenges and CSAUPS we still had 6 HIM say yes to this new relay (Well really 5 and one Whoopee who’s arm was a little twisted by someone he works with).  I have been eyeing this relay up for many reasons.  It is one day, it is “only” 75 miles, it is relatively flat, and it runs on greenways and well marked trails.  Surely this would not disappoint.  The only drawback is that with the race starting in Chapel Hill it does push the boundaries of what is comfortable for a one day / no overnight stay race.  Therefore with a 7:30 start time the Gashouse team met at Roses at 4 am.  As we came together the first time as a team we quickly realized that the team was composed of the oldest and the youngest “runners” in F3 Gastonia.  This prompted Freight to comment that we should have named the team “17 to Senile”.  After loading up the playstation for Wiki and the Ice bath for Oompa there was still plenty of room for us to be comfortable in the Transit van.  The trip from G-town to CH was lightning fast with no one on the road and we arrived in just under 2 hours.  (We may not run fast but we can drive fast!)  After checking in some of us decided we should christen the port a johns which were immaculate but must have been stocked by David Goggins with stay hard toilet paper.

Broke led off for a blistering sub 8:20 first leg.  He crossed like it was just another day a crossroads.  Next up was Wiki – we knew he would not be challenged by his 8.6 mile leg but we barely had time to get the van to the second EZ before he arrived in just under an hour (sub 7 pace).  Of course he was actually sandbagging as he arrived to wake up Freight by doing a back flip in the parking lot. (Bat flipper and human flipper)  Freight responded with a side flip out of the vehicle.  Freight’s first route was a true trail run but he felt like he was right at home having trained at Poston.  Of course this being a narrow trail and Freight being competitive he had to manhandle a few runners.  Shortly after Freight came in two runners came in battered and soiled from Freight throwing them Seuss style into the woods – (new meaning to Kill Kill).  Next up was Oompa who’s leg started by crossing a busy intersection.  Unfortunately the race director made him wait for a local boy scout to show up to help him across the road.  However once he was pointed in the right direction he was able to mosey to his EZ without his life alert bracelet going off.  I was next up and as I waited on Oompa and waited on Oompa and waited some more I spotted a nice young coed with spandex also waiting for her runner.  I quietly hoped that our runners would come in together so I could have some company on my 6 miler ( I unlike Slaw am not afraid of being called names). The running gods were smiling on me that day as she took off just 30 seconds before me.  As I fist bumped Oompa and took off I realized that despite her slim physique said Co-ed was not too much of a runner.   After a couple of minutes I made the difficult decision to take one for the team and pass her.  Despite running alone, the route was an awesome – treelined greenway the entire way.  Next up was  Whoopee.  By now it was noon and Whoopee who had already eaten his 1.5lb PB&J sammy and slammed his Vanilla Molk (a real drink /not slang for white milk) he apparently was still hungry but he passed on Freight’s 420 calorie Little Debbie PB cookie!  After hours of listening to Whoopee explain how much he hates running he completed his leg with the biggest smile I’ve ever seen.  Apparently he passed several plus sized local girls on the greenway who were giving him some real looks and smiles.  Nothing like a little encouragement to stroke the ego.

The last half of the race was a bit on the warm side with temps in the 70s but with cloud cover and treelined greenways the legs flew by.  There were several observations we had about the local culture / community.  The residents of the triangle are some interesting folk.  Somewhere between Durham and Raleigh we passed a funeral/celebration of life/estate sale all in one.  Apparently people in the triangle are in a hurry, or perhaps they just needed everything to go –  including Grampa.  There are also some interesting businesses in the triangle area.  Wiki spotted a sign for Ohcrapnc.com. (look it up) – a business dedicated to picking up pet crap.  No Crap – literally!  Not sure who needs this?  Nursing Homes? Veterinarians? Farms?  But no one in the van felt compelled to open a franchise.  We also learned that Whoopee likes his okra raw and hairy (I will just let this softball linger).

With the afternoon fading and just myself and Whoopee left to run and the realization that we had a 2 1/2 hour drive home – we pulled a play from the Mortimer playbook and sent Whoopee off early so we could enjoy a cold brew and burger before heading back to G-town.  In the end we all agreed that I am a better race/party planner than Sargento.  (FYI I promise to help Sargento next year with the Las Vegas half – so be sure to HC for that one)

To those of you who were on the fence about this race – don’t be – Its a great relay for those who have never done one or who enjoy one-day relays.    It was clearly one of he best relays we have done.

Until next time

Defib out

3 HIM posted to FRC. FYI, it doesn’t stand for Friday Run Club.

We ran. Then we finished. Until next week.

Announcements – CSAUP, Rice n Beans, 2nd F Lunch, Extinction run

Prayers- Turtleman, Jackson Curti

A bunch of HIM showed for what was advertised as a moderate workout. Since it had been forever since YHC had Q’ed this AO, YHC already planned to do an oldy but goody from years ago. This is what happened…

Brief warmup then Pledge of Allegiance then count off.

Mosey toward Goat Island bridge. YHC called a Bear Crawl across the wooden part of the bridge. Once at the other end, we did the Skip to the other bridge where we Crab Walked to the other end. Turn around and lunge walk back to the other end, then Karaoke back to the first bridge. Bear Crawl the wooden part again, turn around and lunge walk back to the other end. Karaoke to the other bridge again, in the opposite direction as the first time.

Once all this was done, we headed to the big flat parking lot and paired up for Dora 1234. Partner 1 did the exercises while Partner 2 ran to the other end and back. We did

• 100 Merkins
• 200 Squats
• 300 Dying Cockroaches (count R side only)
• 400 Air Presses

Mosey back to the start and then time was called. Sweat was sweated. Thanks for the opportunity to lead men. Aye!

Announcements – CSAUP May 4th, 2nd F lunch, Extinction run, Rice N Beans on 14th

Prayer Requests – Turtleman, Jackson Curti, Anchorman travels