Over the last several years I have thoroughly enjoyed doing relay races.  There really is no better way to get to know your fellow pax than by spending some quality time sweating out a tough run.  However for various reasons doing a 200 mile 2-3 day race poses special challenges that often turns off pax (and sometimes M’s).  When I came across this Ragnar sprint relay several months ago I thought it would give us an opportunity to not only challenge ourselves but avoid some of the challenging logistics (overnight stay, vans, constant driving) and allow us to get in significant fellowship with more people in a short period of time.

To that end this was a complete success.  16 pax(4 teams of 4)met up at Roses and clowned car down to Fort Mill. We were surprised by a last minute send off by the injured Sargento who was originally scheduled to slow down Quiches’s team but due to injury he was replaced by the younger faster Round Up.  Good thing because Quiche needed more speed after losing Gastone to Gump (Really?). Anyway so there was one team with special needs. Three other teams were ready for a fair fight.  Sparky prayed us in before traveling down.  Upon arrival we were treated to at thrilling, informative, saftey video that several of us wanted to watch a few times but Roscoe decided we needed to let others get into the tent to enjoy the movie so we moved on.  The first runners (Gump, SA, Seuss, and Roscoe) took off at 9:30.  I do believe they elbowed each other for the lead for 2.5 of the 3.2 miles.  Of course SA was able to row a little faster and crossed first.  The rest of the pax continued the race with a little less violence (except for Round Up who decided to punish the ground with his body and Breaker Breaker who wanted to see how far he could rotate his ankle without his foot falling off).  Others didn’t seem to be challenged too much – I don’t even think Freight broke a sweat.  Broke pushed hard the first run and ran an average 8:09/mile but slacked off on the second lap at 8:11.  Most did little complaining except for Whoopee who did not want to interput his tapering with running- tomorrow you can go back to “tapering” Whoopee.  And then there was Def Leppard who didn’t have any Werthers.  In the end great fellowship was enjoyed by all with lots of time to rest between runs.  Special thanks to Oompa who continues to embody the true meaning of never give up-this guy is a true HIM!  Thanks for the push Buckeye-couldn’t have finished strong without your threats!!  Iron sharpens Iron!

I had the Q for Monday 10-1-19.  It’s been a while since I lead and I needed to step up.  It was hot, muggy and rainy….everything needed for an awesome workout.

Warm Up:  Morrocan Night Clubs x25IC, Grass Pickers x10IC and Don Quixote x 10IC.

The Thang:  Mosey to their first corner.  We would do one exercise for 90 seconds and rest for 60 seconds.  In that 60 second rest, we would mosey to the next corner.  The faster you moved, the more rest you got.

Exercises:  Merkins, SSH, lunges, sit-ups, Burpees, Flutter Kicks, Squats.  Repeat until time is up.  Circle back up for a cash out.  Dolph led us with 22 CDDs IC.

Pledge
Announcements:  Ragnar this weekend with clown car from Belmont Roses 0700, Convergence 10/19 at the Yank (Stowe Park)
Prayer Requests:  Catheters M, Lynn Hamm, Top hats nephew in Army deploying, Brokes sister in law with breast cancer, LT  Graves Mom.
OUT.

So as October ushers in worse heat and humidity than August and September the question arises as to who is the GOAT these days anywhere and at anything. So YHC wonders why that question would pertain to anywhere but the pax at The Goat who emerged from the gloom of the morning for a Tesla style beatdown. Who among them would be the GOAT at least for a day? The test to find that out went like this:

COP – 1 minute warm ups

SSH

IW

Merkins

LBCs

Mtn. Climbers

Intended to mosey across the river over the Remagan Bridge but it was locked. Omaha! Line up on the sidewalk for Jack Kevorkians, aka partner assisted suicides, BLIMP style:

P1 – Run halfway up the hill and 5X of the Blimp exercise, all the way and 10X. Run back down.

P2 – Do the Blimp until P1 returns.

Flap Jack through Burpees, Lunges, IW, Merkins, Plank Jacks.

Seems the bridge gate is now unlocked. Mosey over for a triple nickel:

Town side: Plank Jacks 5X

Goat Island side: Hand release merkins 5X

Repeat 5 times

Mosey over to the gazebo for a little fun and games:

Pullups X 10

Big boy sit ups X 10

CDDS X 10

Run a lap around the green. Rinse and repeat.

Final stretching

Done and Pledge!

NMM:

Who was the GOAT? Everyone who showed up today! Pretty good beatdown if YHC does say so himself. Pax worked hard in some hot, soupy, conditions. Proud of all!

Prayers up for Termite’s son, Slim Shady’s son, Anchorman’s travels, and others.

Honor to lead this crowd. All of them are the GOAT.

Tesla

Disclaimer

Pledge

Warmup

MNC – 110 IC, yes you read that right, 110 IC

Don Quixote – 15 IC

Imperial Walkers – 15 IC

Slingshots – 20 (10 each way)

Good Mornings – 60

The Thang

Power Set 1

2 Snatches

5 Goblet Squats

10 Curls

Rinse and repeat that set for 10 minutes

Power Set 2

Halos – 20 (10 Each Way)

Tricep Ext. – 20

Bent Over Row – 20

Plank Row – 20

Swings – 20

Power Set 3

5 Front Lateral Raises

10 pullovers

15 Swings

Rinse and repeat that set for 10 minutes

Cool Down Set

Slingshots – 20 (10 Each Way)

LBC’s – 50

Mary

In honor of Hurricane Dorian coming let’s do the ol’ Hurricane Hoe Down

Time

COT

VooDoo took us out

AYE!

HIPAA

Disclaimer

Warmup

Mosey to top of Leisure Suit Larry Lane

Pledge

Short mosey to NC Forest Service parking lot

Bearmuda Triangle

Mosey back to start

Head to soccer fields or whatever that god aweful mess of whatever is to be an athletic field for Charles Bronson. We lost Volt in the middle of this. I think because it was wet??

¯\_(ツ)_/¯

Stogie followed Volt out but he had to work.

Time

COT

Big Pappy took us out

I swear City of Dallas needs to hire Carolina Landscaping to do those fields the correct way.

Aye!

HIPAA

9 Men showed for the Bootcamp, 1 of them was a FNG.

The Thang:

SSH 25

Mosey to parking lot at park.

First pole,  Squats

Something else at the next one.

Then Lunges to the next.

Then we found a line in the lot. 50, 2 foot side to side jumps over the line.

Then, 50 front to back over the line.

Mosey to the hill at the field that goes up to the picnic benches.

Bottom of the hill 25 Sumo Squats, 25 Merkins, 25 Situps.

Same at the top, same at the bottom. We made it to 100.

Mosey to back of the field hill.

Leg work.

Monkey Humpers 50, Bernie Sanders to the top of the hill, Monkey Humpers 50, Lunge Walk down.

Calf Raises 50, Bernie, Calf 50, Lunge Walk Down.

Squats 50 Bernie, Squats.

Mosey through the dark forest.

Other side 25 SSH, 25 Plank Jacks, 25 Seal Jacks, 25 Mountain Climbers. x3

Mosey up to Martha Maintenance parking lot.  Some exercise.

Then 250 yard run back to the start.

The Moleskin:

Outhouse brought the FNG who is also in the Porta John Business. He was named after the hand soap found in the low sink that are inside the Porta Johns that makes your hands blue. They call that soap Johnny Cake for some reason. But that is his name now. Johnny Cake, welcome.

Stinky Bird gets Baptized this weekend.  Congratulation, that is a big deal.

Prayers for several family members, they will pull it together.

A couple of announcements. You can now start training for the Ragnar per Whoopee, you have plenty of time.

Thanks for the opportunity to Q! To be the person that Q’s is very cool to me still even though I have been in this F3 thing for years. It means I have the ability and not only get out of bed but can lead other men sometimes. How cool is that. If you have not been Q or you don’t Q enough, Start.

Gastone, Out!

What a great day! Played a round of golf with Broke, Breaker Breaker, and Tiger for Promise for Haiti. Wasn’t our best day on the course but had some great fellowship and fun.  I may of had a little too much fun and was ready for a nap by the time I got home.  A Midoriyama Q  in the mid 90’s seemed like torture. I really wanted to not show up, but i knew Tiger and Broke (who had also ran at the Pub that morning before golf) were going to be there.  So I peeled myself off the couch and headed to the mountain. I guess the heat scared everyone off though. Only Gomer, Freight, Tiger and Broke showed.

Warm-up:

SSH x 10ic

Don Q x 10ic

Shoulder Squeezes

Merkins

Leg Swings (front and side)

The Thang:

Leg Ups

Step Ups

Side Step Ups

Mosey to big soccer field to find a little shade

Walking High Knees

Walking Nur w/ long strides

Side Lunges w/ hop

Strides

Partner up – One person plank the other run to mid field and back switch x 5

Hip Stretches

Rotating Hip Stretches

Bridges

Fire Hydrants

Couple other stretches

Mosey back to Flag

COT

Very light crowd this evening.  I’m glad Blart made it out or I would have been alone.  Blart thought the workout started at 18:15, so the first fifteen minutes it was just myself as he was off running.  YHC used the official F3 deck on the tennis courts until some people came and starting playing tennis.  This was about the time I met up with Blart.  We made our way down to the lower shelter and took turns leading an exercise.

Lunge walked/did squats back to the launching pad.  Time was up.

Prayer request: Def Leppard’s M.

Blart closed us in prayer.