F3 Gastonia

Fitness, Fellowship, Faith

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perfect weather

66 degrees, moderate rain, minimal wind…..almost couldn’t get any better. Hardest part was the first few minutes when the alarm went off lying in bed listening to the rain. Today was going to be tough, but I knew like Every. Other. Time. I would be glad I did it once it was over.

I got to GasHouse and Stroganoff was zipping up the rain jacket-that meant he was running, and Voodoo was sitting in his truck probably trying to decide between the obvious and Waffle House. Thankfully Waffle House did not win. A few others rolled in including “CLEAN SHAVEN” Clavin. Not sure he qualifies as a Kotter, but I haven’t seen him in a long time so it was good to spend some time with him again.  We had a quick discussion on the plan for today which was the weekly IPC. The Iron Pax Challenge did not involve running so Voodoo convinced the potential PainLabbers to roll as 1 group today. We quickly did a modified disclaimer and warmup which included climbing the fence while Stroganoff moseyed the long way to the field. Stroganoff did his thing which actually included getting on his back in the rain for exercises and not just running while we did the IPC week 1: Care Bear Square thing. Gatorade bottles were set up in a square at 25 yard distances. Starting at the bottom right part of the square we did standard bear crawl to the top right then did 25 squats. We then did slide-to-the-left bear crawl to the top left part of the square for 25 Merkins. Next we “crawl bear’ed” (bear crawl backwards-yes it sucked, no really really really really really really……..SUCKED) to the bottom left part of square for 25 big boy situps. The final leg of the square we did slide-to-the-right bear crawl to the original starting point for 25 burpees. And this sucked too in case you are wondering. This was the cycle that we repeated for a total of 45 minutes. The rain felt good, the grass was sticky and felt like grasshoppers in my nose a few times (could have been grasshoppers but probably just grass) and the crawl bear and burpees traded spots as the worst part depending on where you were. We walked back the long way as a group while Strog kept going until time was up.

We finished with COT then 3 of us went to breakfast. In case you are wondering, CDA has really good breakfast, fast service, and ONLY TAKES CASH. Thanks for bailing me out on the breakfast Tube. I’ll get you back later this month hopefully. I should know by now about the only cash thing, but it’s been awhile since I have eaten there.

Thanks for posting in the rain guys. I needed the push.

Whoopee

 

No BS, Right To It

If not for this stone known as Hunka Junk showing up in the morn, this sword would be a little more dull.

No BS, right to it

25 Reps throughout as we attempted to hit 1,000 total reps.

Curls
Squats
Merkins
Halos
Around the Worlds
KB Swings
Lawn Mowers
LBCs
Calf Raises
Chest Press
Shoulder press/Pull Ups
All this over and over again in 25 reps.

Pledge

1 minute stretch

Announcements: PT test, Something CSAUP
COT: Chad’s Wife, Father-in-law Sam, David’s wife

Arms and Abs

The temps are starting to get a little cooler for the premier afternoon AO of Gashouse, but it’s still pretty  brutal. Since there is a CSAUP this weekend YHC decided to stay away from leg work and focus on the soccer arms and love handles. Sister Act once again dodged my Q (I guess my workouts are too JV for a rock pusher like him), but 7 PAX were standing around looking for something to do when the time hit. Let’s give them what they want.

 

Quick warmup, then grab a block and head to the parking lot beside the turd shack.

 

20 curls, 20 OH Press, 20 tricep extensions

Run across the lot

20 Big Boys (some of us waited a couple rounds too long to move to the grass!!!)

Run back to start

x5 rounds

 

Partner up

Partner 1 rifle carries while Partner 2 does 2 burpees then runs to catch up and switch

2 laps around the parking lot

 

20 flutter kicks w/coupon, 20 hammers w/coupon, 20 windshield wipers (hammers with a block are brutal!!!)

Run across the lot

20 Merkins

Run back to start

x5 rounds

 

Put the blocks up and still a couple of minutes left. Finished up with 10 hip slappers and 1 min. wall sit.

 

Announcements

CSAUP this Saturday

Skating 9/17

JJ5K 9/24

Convergence at Bulldog 10/8

Sign ups for Malak Series relays (P200, C200, T200)

 

Prayer Request

Slaw 2.0

Huck

BOS and family in loss of father

Toepick  has co-worker whose mother has cancer

Mayor and family in loss of grandfather

 

Strong work by the PAX today. Ending up seeing 2 Kotters, Gomer made it to the workout and Toepick made it to the COT. Keep pushing the rock!

 

Slaw took us out.

I’m Broke

A Lot Stronger Than He Looks

6 for a bootcamp and 2 for a run at the Ricky Bobby this morning.  Blocks were involved and I don’t mean Lincoln Logs.  Here’s what I remember…

The Thang:

  • 10 x SSH (IC)
  • 10 x Don Quixotes (IC)
  • 10 x Elwoods (IC)
  • 10 x Hillbilly Walkers (IC)
  • 10 x Dying Cockroaches (IC)
  • 10 x Mike Tysons (IC)

Runners left for some neighborhood hills.  Bootcampers stopped by the Footmobile for a cinder block to carry along.  The Site Q did the honors, and we all ran off and left him, down to the church house where the events would commence.

We started with some core work

  • 10 x Pretzel Crunches L (IC)
  • 10 x Pretzel Crunches R (IC)
  • 10 x Double Crunches (IC)
  • 10 x American Hammers (IC)
  • 10 x Toe Touches (IC)

Onto the main event

  • PAX with block
    • Murder Bunny the length of the walkway
    • 10 x Overhead Presses (OYO)
    • Murder Bunny back
    • 10 x Overhead Presses (OYO)
    • Find someone to take your place
  • PAX without blocks
    • 5 x Box Jumps on the front steps of the church (OYO)
    • Mosey to one end of the circle driveway
    • 5 x Burpees (OYO)
    • Mosey back to the steps
    • 5 x Box Jumps on the front steps of the church (OYO)
    • Mosey to the other end of the circle driveway
    • 5 x Burpees (OYO)
    • Repeato until it’s your turn with the block or until everyone has had a turn

Repeat core work

  • 10 x Pretzel Crunches L (IC)
  • 10 x Pretzel Crunches R (IC)
  • 10 x Double Crunches (IC)
  • 10 x American Hammers (IC)
  • 10 x Toe Touches (IC)

Round 2 with the blocks

  • PAX with block
    • Hold block straight out in front of you and carry it the length of the walkway
    • 5 x Elf on a Shelf L (OYO)
      • Think a disco version of a squat thruster… squat and twist the block to your left, then rise and press the block overhead and to your right
    • Straight arm carry back
    • 5 x Elf on a Shelf R (OYO)
    • Find someone to take your place
  • PAX without blocks
    • 10 x Dips on the front steps of the church (OYO)
    • Mosey to one end of the circle driveway
    • 10 x Squats (OYO)
    • Mosey back to the steps
    • 10 x Dips on the front steps of the church (OYO)
    • Mosey to the other end of the circle driveway
    • 10 x Squats (OYO)
    • Repeato until it’s your turn with the block or until everyone has had a turn

Round 2 with the blocks was tough.  Tricycle made it look easy.

One last round of core work while we’ve got the grass

  • 10 x Pretzel Crunches L (IC)
  • 10 x Pretzel Crunches R (IC)
  • 10 x Double Crunches (IC)
  • 10 x American Hammers (IC)
  • 10 x Toe Touches (IC)

YHC and Orangeman split duties bringing the block back.  Once we got back, we had time for

  • 5 x Burpees (OYO)

Just because

And that’s a wrap.

It’d been a while since I Q’d at the Ricky Bobby.  Glad I had this opportunity.  Enjoyed it.

Yabba Dabba Doo

Food and Drink served

There was something for everyone this morning at the pub.  7 HIM were interested enough to find out what was cooking in the kitchen at the pub.  Samiches of course you byotches. – Why not celebrate the new combo platter at the pub with a trip to Panera.  4 runners took off in that direction.   CastleRock and Les Nesman came to rep the west side and rucked through the beautiful neighborhoods of lower G-Town and  Whoopee kept his Sandy V close to home with a repeat of the week 0 IPX challenge.

 

Announcements –

Not too late to run the CSAUP Saturday – Get your donations in to Defib for Least of these Carolina even if you are not running

Skating with the Mayor Sept 17

Convergence Bulldog Oct 15

JJ5K 9/24

Prayer Requests

My friend in New Orleans battling cancer

Waterboy travels

Sargento –  new church in Belmont starting this week

Praise for Turtleman

Labyrinth – 8/31

Disclaimer

The Pledge

Warm-up

The Thang:

Mosey down to baseball fields to the concessions & bathrooms.

Seven rounds with a run to end of sidewalk between each round

  • Merkins x 7
  • Squats x 7
  • Big Boys x 7
  • Burpees x 7
  • Lunges x 7 per leg
  • Dips x 7

Almost time, so quick mosey back to shovel flag.

COT

Announcements

Prayer requests

YHC closed us in prayer

As always, thank you men for allowing me to lead you this morning!

Over and out,

Breaker Breaker

The Bunker -8/27/22

Completed warmup with The Yank Bootcampers and then split off.

The Thang

Min 1 – 3x burpees, 3 merkins, 3 squats

Min 2 – 4 reps

Min 3 – 5 reps

Min 4 – 6 reps

Min 5 – 7 reps

Min 6 – 8 reps

Min 7 – 9 reps

Min 8 – 10 reps

Min 9 – 9 reps

Min 10 – 8 reps

Min 11 – 7 reps

Min 12 – 6 reps

Min 13 – 5 reps

Min 14 – 4 reps

Min 15 – 3 reps

Three rounds

Dumbells – 12 hammer curls

Coupon – 10 O/H Presses

Coupon x 10 Thrusters

small kB10 Romanian Dead Lifts (5 per side)

Coupon x 12 bent over rows

Large KB x 15 Swings

Sandbag – 12 deadlifts

Small coupon X 15 squats

20 flutter kicks (count 1 leg)

15  Big Boys

15 Hand release Merkins

Lunge walk to fence and back

Wall sits

Fellowship Mosey to COT

The long awaited Smokey Mtn Relay backblast!!!

As I write this backblast about the terrific event that it was over 4 months ago, I realize that of the 12 runners we had, only 5 were not respectable (R). Maybe time is catching up to me and is why I keep forgetting to write the backblast. Maybe it’s because this relay sucked all the life out of us all with it’s never ending uphills and extreme remoteness. Maybe I just wanted to forget. Either way, here’s what happened…

Van 1 left from the Intergalactic headquarters of my very generous employer GSM Services at approximately 1:25am fully loaded with the beasts of the road and gravel. They were: Wirenut at the helm, Frank, Pockets, Hot Air, Termite, Sargento and YHC. It’s a good thing we left really early to give ourselves enough time to be there in time. Luckily, the travel gods were with us and there was no traffic and maybe there was a slight miscalculation on the time it’d take to get there and we arrived about 1.5 hours before the start. Anybody need a nap?

Well after we got our stuff, everybody peed a 5-6 times and we got some shut eye, YHC headed out into the dark woods on Leg 1. Wheee!

The van drove down the road to wait at the next EZ so Termite could then trot off down the road. He’s pretty fast for an old geezer.

Hot Air had leg 3 and he’s really fast. This being the case we didn’t delay and we headed out promptly to get to the next EZ. Now Hot Air was going where the van couldn’t so we had to go around the mountain and through Brevard to get there. Wirenut knows how to keep the van on the road. Sargento was riding shotgun and YHC was monitoring the map for directions. Apparently between the three of us, something went wrong and we ended up driving for about 20 miles until we got to Cashiers. It’s a pretty little town if you’ve never been there but theres a problem with it, it’s NOT where we were supposed to be. Not even remotely! Even more unfortunate than that is there is virtually no signal in this part of the world and we couldn’t contact Hot Air to let him know what’s happening. When we were finally able to make phone contact with him he had already been getting hit on by chics for 30 minutes or so as they tried to “console” him during his abandonment. We finally rolled into the EZ after he’d watched a couple dozen team pass by after all his heroics to get kills during his run.

I think Frank ran the next leg, during which we passed Van 2 who had already caught up with us. Oh Lord! We had to get creative for the next few legs to make up time so we decided to let one runner start, drive ahead to the next and that guy start without waiting for the next guy and so on until we were done. We did this with Pockets, then Sargento and that was all for the Van 1 first legs. The plan worked and we were back on track from a time standpoint.

The assessment of how the relay was going so far… uphill, more uphill, no cell signal, still going uphill, and we got lost. It’s awesome!

Van 2 reported as having some terrific runs with nice views of the mountains and countryside. Sarlaac decided to take the hardest legs possible because he’s a true HIM. Soul Glow never complains and runs like a beast. The others showed up for work and got it done!

We watched at the first big EZ near Cullowee in anticipation of Breaker coming in with all the kills. While we waited, we all some rest, some showered and we even got a taste of an avacado based energy thing. Gross! Stay away!!!

Breaker finally rolled in and YHC took off for a pretty flat and relaxing mosey. It was great, you should’ve been there. Termite was up next for a hellish uphill that seemed like it was never going to end. Actually all ther rest of our legs seemed like they were straight uphill. Luckily, it was getting dark as Termite was headed out so it made the sucky uphills a tad bit easier only because we couldn’t see where the hills ended up.

We came across some local yocals messing with the signs and some of the other runners went the wrong way for a couple miles in the dark. Funny, not! Thank goodness none of our guys fell victim to these hijinks and we kept motoring along.

Sargento finally finished his leg at a blistering pace and handed off to Soul Glow who had the pleasure of running a trail in the dark. For anyone who has ever had to do this (see Quiche or Radar from the Mortimer), you know how crappy this can be. Of course, SG handled it with the grace of a man of the cloth, which he is!

All the other runners ran in pitch darkness too but they all ran like pros!

Van 1 motored through the woods, up a few mountains, around our elbows, and past a truck that caught fire on one road in the middle of nowhere that we happened to be on. It’s a good thing YHC has experience in fire and rescue work so YHC did what YHC does and put the fire out by myself!  After this delay, we finally arrived at the next big EZ, which was anything but big. Actually, it was really bad because it was at an overlook on the side of a mountain with very limited room to operate and spead out. Sargento kept a positive outlook by noticing that “at least we had a nice view of the stars” from where we were. We make the most of what we have. Did I mention that it was cold by this point too?

Breaker came rolling in again like a boss (not the BOS) and off went YHC into the gloom. As fortune had it, my leg was mostly downhill and a record pace was set! Wheee!

By this point the delirium was running high and, as such, YHC is having a hard time recalling the details. There was a point in my run when what appeared to be runners of relays past came to me in a vision that was clear as day…..I saw Quiche speak to me about the health benefits of running more that I already had, skipping full body exercise and even neglecting other body parts for the sake of the run. He said something about “withering down you arms” so you can be faster, whatever that means. I saw Buckeye with his former Magnum PI look-alike hairdo and stache trotting to and fro like a giddy schoolgirl. Goldigger raced by me like the Flash from Marvel comics except he was wearing his signature no shirt wardrobe. I saw Boudin’s magical blue eyes staring at me from the darkness for at least 3 miles. There was even the image of Dr Seuss sitting in an easy chair, puffing on a pipe wearing a satin robe reading “Pre: The Story of America’s Greatest Runner.” It was all so clear I swear I could reach out and touch them all. Maybe it was an out of body experience. Were they really there with me on this forsaken relay? Maybe I wrote this backblast way back in May and I just forgot to hit publish. Maybe I’m just trying to forget. Maybe…

I finally came to as I was handing off my leg to Termite, who handed off to Hot Air, then Freight, then Pockets and finally Sargento.

We were at a tiny school somewhere so some of us tidied up in the men’s room while others just hung out. It was hot by this time and we just wanted to get to the finish, eat some food and chill out. Luckily, the finish was at the Nantahalla Outdoor Center where there was all of that and more. The river even goes through the site and it provided the perfect spot for basically doing an icebath without the ice. It served it’ purpose and helped keep swelling, pain and other ailments to a minimum.

We all lounged around for quite a while waiting for Van 2 to arrive, which they finally did to much fanfare. A little while later Breaker Breaker came chugging down the mountain from who knows where and crossed the finish line like a champion. We were DONE!

We celebrated for a little bit but mostly we just wanted to rest. YHC booked a couple of cabins near the Center and about half of the guys stayed the night. The other half headed home since it was only about 3pm and their M’s said they better get back. Wusses!

In both groups, conversation circled around with stories of who had the hardest legs, steepest legs, dangerous encounters, what hot chick tried to hit on who, who was hurt now. You know how it goes, lot’s of toppers doing their one-upmanship routine. It’s all part of the relay experience. The main thing we all agreed once we were done….

We ain’t never doing this dang thing again!!! At least not until next year…

 

 

Exhorting the Run

Labor Day Weekend three F3’ers rolled into the Harris Teeter parking lot at 0630. The Coconut Horse isn’t known for robust crowds so this holiday Sunday weekend was anticipated to be light. Whoopee even forgot he had the Q. No worries, brothers help brothers out. Stroganoff was stretched and ready to roll. Flintstone had run 15 miles the previous day so he was going to ruck in order to work out his legs. I headed out with Stroganoff who is slowly getting his legs back – which is good for me since I’ve been on the same journey. We went on a slow mosey to Martha Rivers Park which was more about the conversation and improving stamina than a particular pace.

We met Flintstone at 0715 in the parking lot, shared announcements and prayer requests. I closed us out in the COT.

The three of us moved indoors to the Starbucks for QSource discussing Exhortation. It’s an interesting topic to study. The spurs begin with asking what the difference between exhortation and encouragement. DREDD explains Exhortation is a higher level of encouragement. With college football officially opening on the weekend, I have to believe every head coach had their best “rah-rah” speech ready to incite their players to bust on the field and play with fire and passion to achieve victory. 50% of those teams won and the other half lost. The speech may not have necessarily contributed to the win or lose. In our leadership journey, as parents, as managers, as workers, as whatever capacity we serve, we appreciate an encouraging word. It can give us the confidence to take the next step whether we believe the ground is secure under our foot or not. As expected, QSource gives us some advice. A leader can empathize with a person to demonstrate a shared pain. The leader must incentivize the person to overcome obstacles.

We can all think to those among our brotherhood that have done this for us at various times. For me I give credit to a man that has moved on to Winston-Salem. I’m speaking of Rudolph. He had a way to find the right word and the right tone and more importantly at the right time.

So when it comes time that you are trying to push your team or fellow man up the hill – find your Rudolph and give it a go.

IPC 2022 @ Folsom Week 0

IPC is here! I decided i wanted to do IPC at Folsom every Thursday all September , especially since 3/4 of F3 Gastonia that signed up was Folsom guys anyway. I missed it last year because of a stupid shoulder injury, and I almost missed this year due to a stupid calf injury. After 2 weeks of low impact and rest I was ready to get to work!

Week 0 is pretty simple I think they called it the Coe sandwich.
20 Thrusters (with block)
20 Merkins
Do those 5 times.

Bear crawl 100 ft, burpee broad jump back (3 burpees, 5 broad jumps)
do that 3 times.

20 Thrusters
20 Merkins
Do those 5 times.

Huckelberry was the Procter and kept time and everyone in line. Good work was done by everyone. SA finished first, only because Westside wasn’t there!

Announcements:
50 mile relay Saturday 10th
Skating with Mayor 17th
JJ5k 24th
Lunch sometime
Oct 8 @ Bulldog Multiregional Convergence

Prayers:
Huck
Turtle Man
EZ Rider/Family
Youth Camp
Everybody family’s w/baby’s coming
Sarlacc Daughter
I prayed us out.

SYITG
Ball Joint

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