F3 Gastonia

Fitness, Fellowship, Faith

Page 722 of 917

His yolk is easy but this Q wasn’t

We had 19 PAX including 1 FNG (courtesy of Boudin) circle up at 5:30 sharp on this comfortably cool morning.

We did some stuff to warm up including:

10 plankjacks I.C.
10 big arm circles each direction to warm up the shoulders

Mosey around the pond to the front of the school where the following happened:
Line up at the top of the parking lot;
Long jump 10 spaces to the island
25 American hammers
Plank walkouts the next 10 spaces to the bottom of the lot
5 4x4s
Acummulating Mercans (1 mercans @ 1st space then bear crawl to next space; 2 mercans…bear crawl…etc.)
50 Morocan night clubs (shoulders burning)
Side lunges alternating legs over last 10 spaces
4 4x4s

PAX broke into 2 groups (9 in grp 1 & 10 in grp 2) to wall sit while each member ran to middle island and back

Fellowship mosey to baseball field while HC spoke briefly about Christ helping each of us bear the weight of our yolk. Reminded PAX that only He can bear the weight of our sin.

Each man grabbed a coupon (CMU) and circled up for this:
10 truck drivers
10 overhead shakes
15 Big boy situps
10 ball busters (kettle bell swings)
10 Dercans
Rinse and repeat

Mosey to school entrance for:
40 monkey humpers
30 Rocky Balboas
20 LBCs
10 CDDs…10 more
20 LBCs
30 Rocky Balboas
40 monkey humpers

10 hipslappers
Boudin called 10 seconds
5 hip slappers

Mosey to flag for 8 minutes of corewood (mary style

And DONE! WHEW that seemed to never end. Thanks for helping me push the rock.

Matt. 11:28-30

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Thank you for your response. ✨

Halloween Came a Little Early at Folsom

If there is one thing that YHC adds to Folsom, it is stirring the pot. I was in full-on troll mode during the summer when I had Roadie deliver a Ghost Q for me. YHC couldn’t deliver it himself at that time due to injury and one HIM who shall remain nameless made the comment “don’t Q it if you can’t do it”. I vowed that once I returned, I would Q that same workout. Well, I had something else in mind for today originally, but this HIM was once again trying to ruffle my feathers on Twitter yesterday. Now being honest, I know he is just trying to give me a hard time and he knows it pushes me. That being said, it did push me. I decided it was time for me to ‘walk that walk’ and deliver my infamous Ghost Q myself – or at least something very close to it.

As I pull into the parking lot at Folsom I see Roadie, Swanson (in the Parks & Rec truck…how appropriate), and a pile of others arriving as I pulled in. Felt like I was rolling in with my posse. We are 10 deep this morning…it’s going to be a good day. I also see a new face I didn’t recognize. Yet another FNG – we ended up naming him Sunshine because he kinda reminded us of the quarterback in Remember the Titans with the long blonde hair. Yet another Hacksaw recruit. For the record, Hacksaw is THE FREAKIN’ MAN. More on that later.

Warmarama:
The original ghost q included a Slawter-starter. I debated it, but frankly, my legs are still junk after Sister Act’s Q from Saturday and at least 2 other PAX said the same thing so I tweaked it a little to help stretch out the legs. (I did say it was very close to the original Ghost Q) —edit, there was no Slawter Starter in the original Ghost Q so it worked out, I guess)

SSH – 10 IC (I asked the PAX if they wanted 50…no takers)
Toy Soldiers – 10 IC (stretch those legs fellas)
Mountain Climbers – 10 IC (Huck wasn’t here today, this was for you big guy!)

Thang:
Let’s mosey! Right out of the parking lot, up the hill to the fork, make a circle, and mosey back down by the tennis courts to the middle of the lower parking lot. Yeah, everyone probably assumed we were headed to the top of the hill but NOPE, I threw them a curve ball! At this point I said some things about “Don’t Q it if you can’t do it” and let the guys know the Ghost Q was back and I was delivering it myself today. Excitement filled the air.

Dirty 11s – a Tronmoss favorite! Jump lunges and Sumo Squats with 2 Plankjack Merkins in the middle of each pass across the parking lot (I liked those Saturday Sister Act, so I ‘borrowed’ them for my 11s). Chief, in his constant desire to push the rock, decided to increase his plankjack Merkins by 1 each pass…and by decided, I mean he misunderstood and didn’t realize it until he was doing about 5 on each pass and everyone else was doing 2. Hacksaw was kicking butt and taking names on the 11s. He was the first one done and didn’t skip a rep. If you ever workout with Hacksaw, he sounds like a mad man in the guy, grunting and making all kinds of animal noises to keep pushing himself. Much respect to that man, he is getting it done!!!!! Medicine Woman was pushing the rock as well and finished a half-lap ahead of YHC. Somehow though, everyone was standing around as I finished up my next to last leg. I feel like some of the guys skipped a few reps (hey, you vs you), but I asked that everyone finish the last lap with me and they did. Good job guys.

I then asked for praise reports! FNG and Swanson – this is a lesson guys. When you’re tired, sometimes you have to talk to the guys, share some wisdom, or ask questions. #protip Ok, enough recovery!

Mosey to the tennis courts for misspelled BOMBS. Ah snap, YHC left the weinke in the lower lot and I couldn’t quite remember the layout of misspelled Bombs. No worries though, we’ll adjust and do regular BOMBS…they’re plenty hard on their own! Thanks to the PAX for the assist on this. Partner up, cumulative reps, one PAX runs while the other does reps, flip flop and get as much done as you can in the time we have:
50 – Burpees
100 – Overhead Claps
150 – Merkins (dear God, why did I call this!)
200 – Big Boy Situps
250 – Squats…well, no one got to these so did I really call them?

I believe everyone struggled on the Merkins. I believe everyone made it to Big Boys. I don’t think anyone did squats, but some were VERY close and would have, but I called TIME!

COT
Announcements – 40 day challenge – get some!!!! 40 Day Challenge Details Here ! Convergence on Nov 10 at the Yank. Also, it was mentioned after the COT, but go support Bedpan as he takes over as site-Q Friday morning F3 workout at the Pavillion in downtown Gastonia. Sounds like a lot of people were pushing him to take the opportunity last Friday so you better get your butts out there and support my man…..and sign up for Q spots. Prayer requests for Cheesepuff (and others) as they adjust to Middle School (that is a tough time in life!!!!!), MW’s mom continues to improve, pray for each other and our kids. YHC took us out in prayer.

Moleskin
F3 gets you involved with a solid group of men who help support and push each other. I come out there and do things I would not push myself to do if you all weren’t there. As I Q, I sometimes think “why did I call this crap” or “am I going to make it through this exercise”…but I know you guys are pushing me and I am not about to let you down, so I persevere and it feels good when we are done. Keep pushing the rock fellas!

-Montross aka Tronmoss aka T-ron aka Tee-ron aka Assistant Chief Rockpusher of Folsom aka….dang we have a lot of nicknames at Folsom!

Mountain Biking at WWC

Sunday 10/21/2018 2:30 p.m. at US National Whitewater Center
There is a group text that goes around every so often to a few guys who ride mountain bikes. This text is usually from someone who decides they are going somewhere to ride and would like to see if anyone else is interested. This has never been a formal arrangement but it seems to be that in the fall, the meetings are more regular. This meeting starts in the large gravel parking lot a few parking rows past the bathrooms. After discussion with the group, this can be a weekly meeting, provided the Whitewater Center Trails are open (check their website). If they are closed, we can move it to Poston Park in Lowell. We had very fast guys (Swimmer, Floppy Disk, Two Stroke, Gumby) and pretty fast guys (Sidecar, Wojo, etc.) and kinda fast guys. We don’t need to name them, we know who we are! The great thing is the faster guys always wait on the slower ones so each guy gets to push as much as he can without the group leaving him. I really appreciate that the faster guys do that. I volunteered to do a “backblast” and we’ll see if the Weasel Shaker will consider this a legit AO. Certain skillet chasers may disapprove but we will defer to the all-knowing Weasel Shaker. I assure you this is a tough workout. We rode the “Parkway” trail to the “Prairie Dog” trail. We then tried the new trails across the highway. The “Smokey” trail was first. This was a nice short trail that led back to the road. We then rode the “Bandit” trail which seemed long and hilly and was a little muddy but should be much better after it is broken in. That was enough for me. Several of us stopped then and returned to the parking lot for around 7 miles. A few others connected to the Academy trail to got in over 10 miles. We had an FNG (new to F3 but not to riding with us) named Nathan Freeman who is a friend of Gumby. He was nicknamed Clown Car due to his funny clown horn on his bike. Consider this your invitation to join the rides. FYI. Mayor stood me up today.

Dawghouse Beatdown

Disclaimer:

Warm-Up:

SSH-20 IC

LBC’s-20 IC

5 Burpee’s on your own (For why I have no idea)

Merkins- 10 IC

Squats- 10 IC

Pledge:

Turn over to Rerun, Linus’ little brother from across the river from F3 Meca/Dawghouse.  The Pain was Intense, Dawghouse style.

Mosey to Schiele Courtyard:

The Thang:

Ladder up the Amphitheater wall steps.  1/5 ratio, Burpee at the bottom (ouch), up blocks and 5 squats.  Increase both at each.

Mosey to Grier field for Power Merkins.

60 yards of partner plank walk.  3 partner plank merkins every 5 yards, flip flop every 10.  Not only should you not try this at home, you should not even try this at all.  Arm burner

Mid-field, sprint to end zone, 30 LBC’s, sprint to end zone, 30 merkins

Grier Canopies:

5-10 Triangle ladder.  5 pulls ups, bear crawl out, 10 WWII’s, bear crawl back, 6 pull ups……..you get the picture.

Mosey to FPC:

Parking lot lines, 5 merkins at 5th line (increase by 2 every 5th line)

FPC Canopy:

Partner 1 does Mary Katherines, partner 2 quads (nur) around circle, flap jack

Partner 1 does 180 jump squats, partner 2 karaoke around circle, flap jack

Partner 1 does sumo squats, partner 2 side shuffle, flap jack

Pad Stairs:

Modify to Linus suggestion based on Rerun’s suggestion, based on Pax disapproving, based on Rerun re-approving, based on Linus’ suggestion wins.  what?

20 Merkins bottom of stairs, bunny hop up (Somebody’s suggestion), 20 Homer/Marge top of steps.  Rinse and repeat, arms/legs/abs, how can it be any better?

Mosey to Schiele

Few minutes of Plank Mary’s

Time……

Announcements:

Look for Pre-blast for F3 Dad’s from Roscoe

Sledge-O-Matic is collecting Steel Toe Shoes for depressed area in West Va. so would be workers there can get employment in the mines.  Leaving Friday to deliver, needs by Wednesday.

Concerns:

Nikki Bailey

Toto

Prayers for Rudolph if he is found safe after fartsacking through Painlab Q.

Honored to be Q’ed from across the river.   Thank you Rerun for the beatdown, great Q.

Aye……Linus

 

Angry 7’s

Mount Hollywood 10/22/18
Warmup
SSH x 15 IC
Don Q x 15 IC
Cotton Pickers x 15 IC
PLEDGE

Mosey to back BB&T parking lot downtown near the nice well-lit wall for Angry 7’s!
7 reps of an IN CADENCE exercise, run a lap around the bank and return for a word about Anger while we catch our breath.
7 Merkins, run. In your anger, do not sin. “One who is quick tempered displays folly or foolishness.”
7 LBC’s, 7 Merkins, run. “Better a patient man than a warrior, a man who controls his temper than one who takes a city.” Patience is often an antidote for anger. Take that extra time to be patient in conversation especially with family.
7 Low Slow Squats, LBC’s, Merkins, run. “Do not let the sun go down while you are still angry.” Grudges eventually hurt you. I consider this essential to staying married for 31 years. My M is great at this and I am improving.
7 Hip Slappers (Where’s Huck?), Low Slow Squats, LBC’s, Merkins, run. “Be quick to listen, slow to speak and slow to anger.” Reminder to take a deep breath before we speak and think about what we are saying.
7 WWI (probably shouldn’t be done In Cadence but we did any way), Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “Fools give full vent to their anger, but the wise bring calm.” Think of someone you know who is patient and calm and try to be more like that.
7 Monkeys Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, run. “It is to ones glory to overlook an offense.” Again, my M is great at this.
7 Flying Squirrels (CSpan special), Monkey Humpers, WWI, Hip Slappers, Low Slow Squats, LBC’s, Merkins, All In Cadence, run. “A gentle answer turns away wrath.” This is essential especially when dealing with your children.

1 minute Wall Sit with a few presses included.

Rugby Sprints. An exercise performed until Q says Go and then sprint across parking lot, sprint back across parking lot and then walk back across parking lot. Sprint should be faster pace than your previous lap speed. Little Baby Flutter Crunches, Freddie Macs, Jump Lunges (Sister Act’s fault for these), Merkins.

Mosey back to the school parking lot.

Announcements: 40 day challenge starting today, Convergence 11-10 at Yank at 7am, 3rd F event after that Convergence on 11-10 with Tiger and Squirt speaking.
Prayer Requests: Shad Rap’s M and son.

COT

*Nice to be out on this cool morning. We got in almost 2 miles and plenty of reps of arms, core, legs and a little speed work. I wouldn’t have wanted to be the person at the bank machine when 10 men started running from the back of the parking lot toward their car. Sister Act was kind of quiet, so that was unusual. Slaw posting on a weekday morning was good to see and he was scraping the ground on the Low Slow Squats. We call those Slaw Squats at Midoriyama. Orangeman has been training for the half in Belmont and it sounds like he is ready. Shad Rap has his VQ Thursday at the Goat. Nice to see Freon posting as he lives close by and just runs up for the workout. Virus was running fast this morning on his laps around the bank. Always good to see all of the Mount Hollywood regulars. Tesla was War Daddy (oldest) and Shad Rap was War Baby (youngest). Until next time.

1 Corinthians 16:13 Be on your guard, stand firm in the faith; be men of courage: be strong.

It takes a village

Had a late scratch (prayers out to Easy Rider’s 2.0 and family) and YHC jumped in to lead the beat down.  My inspiration was an upcoming Spartan event and the idea was to burn the shoulders. 7 strong in the gloom on this coolest Monday since Spring.  Fall is finally in the air.  Hallelujah, appeared that summer was going to run through December and cause Santa Claus to wear his swim suit.

Warm up

SSH x 20

Don Quixote’s (aka wind mind) x 10

LBC’s x 15

Plank jacks x 15

Seal jacks x 15

The Thang

Mosey down Riverwood Parkway

1st light 5 burpees, continue mosey

2nd light 5 burpees, continue mosey

3rd light 5 burpees, continue mosey

4th light 5 burpees

At the doctor’s office

Lounge walk to first light, run back to start

Broad jump up hill to first light, run back

Rinse and repeat each of the above

Plank it up waiting on the six, left arm, right arm, recover

Mosey into neighborhood towards park access

5 burpees

Mosey into park up to pull up bar

3 pull ups each, while the PAX completes flutter kicks

Mosey to turd shack for eleven’s

Start with 10 hip slappers, run across parking lot, 1 big boy sit up

Rinse and repeat descending hip slappers by 1 and increasing sit ups by 1

Plank it up waiting on the six

Mosey into the play ground

Modified Cindy – 5 pull ups, 10 merkins, 20 squats, rinse and repeat x 5

Short on time, mosey towards Snoballs

Stop towards top of the park

Jack Webb to 8

Jail break to the parking lot

COT

Prayers – Easy Rider’s 2.0 and family, Youth Pastor at Bethlehem cancer fight and surgery, Unspoken Prayers

Strong work by the PAX.   Smaller group today driven by the weather.  Great push by all.  A shout out  to Dr. Feel Good who  pushing the rock hard.   An honor to lead.  Till next time – Turtleman

Yes it is time for another challenge

Ok men it is time for another 40 day challenge(keep that word in mind).  Now I may not be as good with words as some but I’m going to give this a try.

 

This challenge will be as easy or as hard as you make it. I mean it is supposed to be a challenge. Keep in mind guys that you get out of this what you put into it. The challenge will start tomorrow Monday October 22 and end on November 30.

The rules go as followed:

You must workout at least 5 times a week. A 30 min workout on your own will count. If you double post in one day make sure it is something different at a different time. You cant run for 30 min stop drink a bottle of water and run for 30 more min. It is a challenge so challeng yourself. If you work out 6 times in a week you earn a cheat MEAL.

No fast food is allowed. (If there is no other choice for lunch then make it a salad). Try to take your lunch if possible. Try to eat as healthy as possible.

No soft drinks. End of story. No beer either

You must run EC 4 times total in the 40 days. I put this in there because our region seems to be evolved in alot of running of the races here lately so let’s support one another. Your idea of EC is up to you. I would recommend that it be at least a mile(try to improve your time if you can)

You will be allowed 4 cheat meals. That is 4 cheat MEALS not cheat day. Guys this will be hard with Thanksgiving in the middle of the challenge but I have faith that you can use your best judgment on those meals. I think it was Roscoe that said you cant out train a bad diet. Also keep in mind there will be plenty of opportunities to earn a cheat meal.

I would recommend taking a before and after picture. I took HIPAA advice on that one time and seen a tremendous difference made. Not saying you have to post the pic but having it for yourself will be beneficial I promise. This challenge isnt all about losing weight. If you do lose weight post your results. It will help motivate others.

This is you against you. Don’t get wrapped up in what someone else is doing. You push yourself for you. Also if you see someone having a hard time give some kind words of encouragement it really means alot.

Try to visit a new AO if possible. This is not a requirement but a suggestion.

Good luck men

Bourbon Chase – Van 2: When Will It Be Your Time?

[Editors note: My weekly backblasts are long enough to cover a 45 minute workout; capturing 4 days required some extra words so accept my apologies for being long winded. Skip to the end of you prefer]

This is the story of Van 2’s courageous travels of 103.8 miles through the beautiful and scenic hills of southern Kentucky horse county, conquering our portion of the Bourbon Chase. Officially we traversed 4.3 miles more than Van 1, just in case you’re keeping score at home. Many thanks to Sargento that stepped in to Q this event nearly a year ago, checking off a bucket list item to run in the Bluegrass state. Since the initial meeting, there have been several line-ups for the event. The only thing that held true for our van was Mayor in the driver seat, JJ and Short Sale as runners. With injuries, illness, and professional responsibilities, the deck was shuffled several times before the final line-up was cemented less than two weeks before go time. So on a rainy Thursday, the venerable St. Marks van loaded with Def Leppard, Freight, JJ, and Short Sale along with the newbie’s of Sister Act and Oompa Loompa. It would be a long journey to reach Bardstown, KY, home of well, not really much, unless you count Rick’s House as a featured destination. It required several stops to stretch our legs, re-fuel and then a 10 minute detour to find a Zaxby’s in order to satisfy Dr. Qweeshe’s sensitive pallet. Finally we arrived at the General Nelson Inn, a quaint motel – yes you heard that correct – a motel, where we paired off into seven different rooms, that was until Sister Act checked for bed bugs and found some relative looking more like a roach that required a room change.

With the line-up changes and nagging injuries of some runners, our start time was moved forward to 9:00 am which required an early start for Van 1 to head 20 minutes north to the Jim Beam distillery where the Chase would begin. Little did they know, Van 2 had agreed to rendezvous at the start to support our fellow teammates, because that is the kind of guys we are – offering up encouragement. Plus we were a little curious if Sargento would actually allow HIPAA to drive the van since the Big Cheese was in fact the first runner. In either event, it was an opportunity to tour the site of the famous Jim Beam. Once Sargento set off, we bid our guys good luck as Van 2 sought the Cracker Barrel to fuel our bodies for needed energy. Mayor transformed the van into our alter image of the “Fury” complete with F3 and GasHouse logos (freehand by the way). We then headed off to the first transfer zone at the famed Makers Mark Distillery. This was quite the scene in terms of the facility itself and the Bourbon Chase tents and vendors. We completed the requisite safety video and then had time to tour the premises to learn how the sweet brown nectar is made, where it is stored (partly shelled out of the limestone mountain), and even enjoyed a free tasting.

As Broke headed up the path, Oompa Loompa grabbed the baton (wrist bracelet actually) and he was off on his maiden relay voyage of 4.9 miles.

With Dolph having run the BRR, I offered to be Mayor’s co-pilot. It should be noted that I relocated Freight’s bag to take this coveted spot while he was inside his house Thursday morning. Little did I know the level of responsibility required. Pressure quickly mounted when leaving Maker’s Mark and the Mayor said “where to?”

“Huh?” I responded, staring at the faint circle on my phone searching for a signal. “Left” I guessed only to miss the next turn. Thankfully JJ was ahead of me and his phone app was working. I was temporarily spared this time. We followed the runner’s route, up one hill and down another, up, and down – this was similar to the beginning of Thunder Road. We passed Oompa a mile into the leg. Little did he know this would be no ordinary Coconut Horse, Pub or Crossroads route. We felt pity and quickly blamed Sargento; this would become customary for any difficult challenge encountered. Sister Act was next up to break barely a sweat at 4.8 miles. Then JJ took off on the longest run of the event at 8.9 miles. He’d confided he had not really trained for this length but accepted the challenge without complaint. Again, I screwed up on the directions missing the wrong yellow flashing light. Thankfully we had extra time due to JJ’s lengthy distance that we arrived in plenty of time which allowed for us to break out the “vagina’s” otherwise known as the couch pouch.

Mayor was the first to put air in his pouch as he struggled running in circles to grab needed airflow to the chamber of the cushion. As he gained top speed, he hit a pot hole, stumbling forward, somehow saving himself from an embarrassing crash in front of a handful of people. As with much of the events, discussion, and jokes shared among our trip, you had to be there to appreciate the humor. Once we were all settled and relaxing, the F3 Fort Mill guys happened to park beside us and we shared some conversation with them.

The handoff was made and YHC was off on a 7.2 mile voyage along Highway 150. It was a grinding run that I’d prepared mentally and physically during the summer heat. Among the fleeting thoughts in my head, a few were appreciating the months of extra running that I’d begrudgingly done – as with anything training will go a long way to achieving success. I achieved a personal best time for the distance arriving at my finish in the small town of Perryville, KY ready to hand off to Def Leppard – but he was absent. Apparently the event volunteers said because it might get dark before he completed his 6.3 mile run, he needed his vest and running lights. Little did they know our sage Cat’s speed. Leppard was pissed, taking his frustration out speeding through the course collecting 18 kills! 18!! If that isn’t a record for F3 Gastonia Relays, it has to be top 5. I heard the Leppard does not often swear, but it burned him quite a bit as most of the runners he passed did not have the requisite vest and lights. He may have actually said a curse word (you’ll have to ask him).

Freight finally got his chance to stretch his legs, cruising nearly 6 miles through a winding and twisting residential section with lots of land and big houses, finally to arrive in downtown Danville where quite the party was going on. The streets were closed and DJ pumping ’80’s music (sorry no George Strait). We gathered with Van 1 to make the handoff. Van 2 clocked out for a few hours and at Sister Act’s suggestion found a Cattleman’s which is like a Longhorn.

Then it was onto the Brightleaf Golf Resort to relax and attempt sleeping. The vagina’s were out again and shortly thereafter light rain pellets dropped enough to irritate and force us back into the cramped van. Time passed and it was soon time for Oompa to begin his second turn, this time in a steady rain. After several failed attempts to provide the driver with accurate directions, I told Freight to relax that I had the next destination plugged into my phone. Unfortunately I keyed the end of route instead the beginning. Once past the destination, Freight shared of my error. Mayor gave me a look that a parent offers when their offspring disappoints. I’d failed again and leapt from the passenger seat, past Freight and JJ to the empty bench. I demoted myself. Freight took his rightful spot as our new co-pilot.

The rain continued through Sister Act’s leg and briefly for JJ’s turn. The night runs can be the most peaceful parts of the relays races. Ask among the past participants and the majority should agree. However, running in low 40’s through a steady rain might dampen the spirit. Thankfully the rain stopped for my 5.4 mile run where the road was very narrow, and very hilly. I picked up a few kills and got isolated. As vans passed, I braced when seeing their headlights point skyward and begin to climb an oncoming hill. Part of the good and bad of the night run is not seeing the terrain ahead. Def took over for me to travel over 4 miles and took a dive as two cars passed, not giving each other space, much less a runner. He may have said another curse word (you’ll have to ask him). The Four Roses Distillery was the sight of this exchange but at 3 am, not nearly as scenic as the others we’d been during the day. Freight took off for a hilly 9 miles toward the famed Wild Turkey site. Along the way, his knee stiffened but our former Nantan pushed through at his own demise. Van 1 was back on the trail and we searched for a sleeping spot.

Our earlier start time allowed for us to pass quite a bit of our competition and we were some of the early arrivals to the exchange zones which meant the port-a-jons were newly deposited on site. We awoke early Saturday morning to observe a Type A women not satisfied with the location of the 10 $hitters facing the parking lot. Picture this squatty woman with her thunder thighs crammed into tight leggings, short blonde “tinker-bell” haircut – the kind woman you’d expect to be screaming at a manager to apply her $10 off coupon for a $12 salad – yeah, one of those bitches. So we laughed as she pushed, shoved, and twisted all these things to face the opposite direction, only to seem exasperated at the gap between the 4th and 5th stall that she couldn’t resolve; Type A women, you either love ’em or kill ’em – or maybe you just want to kill them but you fight the urge.

So Oompa’s time to run was approaching and Mayor had our van in a front row parking spot as the lot had filled with a multitude of white vans. This is where we learned about Sister Act’s need and I mean need for a Starbucks iced coffee. If he asked once, he asked 100 times for this kick starter. We compared it to the Snicker’s commercial with the grumpy actor whining and complaining until getting “satisfied” with the candy bar. Mayor promised we’d find him some Starbucks before his next run and so we did. Only now it was too soon before his run – his longest of the event at 8.4 miles. So we poured the nector into a Yeti cup for safe keeping. As most relay runners know and for those that don’t – the third leg is driven mostly on adrenaline and they aren’t always the best times of the event. Sister Act was motivated to drink his Starbucks and he ran an efficient 7:45 pace. So if you ever need some bait for SA – now you know.

By this point, JJ’s quad was burnt and he pushed through his final segment, getting passed by what appeared to be a minor league track club wearing ranger panties and tank top complete with numbers on the back – if you’re thinking “what a tool” you’d be accurate. JJ handed off to me for 6.7 miles that I’d hope to enjoy running along a scenic parkway, golf course, neighborhood, and then into an greenway. It was low 50’s and overcast and my right calf said it was done about a mile into the trip. So the battle ensued finding ways to take weight off only to create an ache on my left knee. How much worse could it get? Each step, each song on my playlist brought me closer to finishing that was the only way my mind could help me through it. Thankfully my route had only a few inclines and mostly was downhill or flat so that eased the pressure and I was never happier to see Def Leppard waiting to take the baton. He was off for a final time, continuing for 4 miles on the same greenway trail.

THE GLORY LEG

Freight’s knee had been hurting since his long run earlier in the wee hours. He tried a new concept of stretching hoping he could workout the pain and gut through the last 5 miles of the Glory Leg. He took the baton and grimaced fierce on the first few strides. He pushed ahead. Once we returned to the van and made our way out of the exchange zone, we passed our man around the one mile mark – he gave us his typical “hang loose” signal which we assumed he was good and we forged ahead to meet Van 1 at the finish. Soon upon our arrival at Rupp Arena, Mayor received a call from Freight: he’d gone as far as his leg would allow. All of us that know Freight well and for those that even know him a little, this call was a last resort. He will fight to the end and unfortunately he could do no more than limp at this point. He thought of what was best for the team – sub in another runner. Van 2 was banged up at this point, except for SA, but he’d poured 32 ounces of Starbucks into his belly and wasn’t a great option. We shared the news with Van 1. Sargento had been taking over the legs the entire Bourbon Chase – due to his “injury” and as THE Q.  Since he started the race, it would be no surprise if he handpicked himself to finish the remaining few miles and accept the Glory of starting and finishing the race. We thought about Quiche because – well, he is Quiche and he was our best runner. Before the next replacement could be contemplated, HIPAA had shed his warm clothes, appearing in his sleeveless F3 shirt, shorts and running shoes. He’d been waiting for this moment to come the entire trip and like Clark Kent he’d found a phone booth; he was ready to be called. HIPAA dove into Van 2 and Mayor took off to find Freight. The runner’s bib was transferred and HIPAA tagged in with slightly less than 2 miles to the finish. As customary, the team had gathered before the finish line awaiting our runner and would cross the finish line as a team. As if HIPAA was hopped up on a half case of Red Bull, he churned the remaining distance at a PR (that is Personal Record for you non-runners) pace. Sure enough, we saw HIPAA round Jefferson St and make a sharp turn to West Main St. Boudin commented it seemed our man had been shot from a cannon. We would have finished at 29 hours and 40 minutes, just inside the top 100 out of 436 teams had he been able to maintain his speed, but HIPAA beat Van 2 to the finish and had to wait about 9 minutes until the rest of our team could arrive.  Once the crew was gathered, HIPAA picked up his pace and strolled to the finish, officially at 29:49:11. The time didn’t really matter, this was about finishing and we achieved our goal, happy to celebrate with some bourbon tasting and a few beers.

Moleskin

My second relay race is in the books. This time around, I focused on training to get my body conditioned for the challenging 19.3 miles I was destined to run since accepting the challenge in March. I only regretted tweaking my calf prior to the race but overcoming adversity is part of this event. There were several iterations of teammates for the Bourbon Chase before the final line-up assembled. The camaraderie of the van far outweighs the lack of sleep, lack of food, and frenzied schedule. The team remains together except when someone is running. With that come conversations and interactions that help you get better acquainted or deepen the relationship. I can share a little of what I learned as member of Van 2? Oompa Loompa is liable to say anything – I don’t think he has a filter. You may not realize how often he posts, but he mixes in about everywhere, head down and pushing through. He ran the same way to kick start each of our rounds. Def Leppard is a calming influence that could be a stone to anyone among our region (but don’t steal him from Freight, he needs HIM). Plus it is always good to talk with him about anything. Sister Act is every bit the beast that set a record with 37 posts in a month and apparently the secret is he needs his iced coffee from Starbucks. He also loves fine china (you’ll have to ask him). JJ is ready to fill any void that is needed to support the team, including directions. Freight is meticulous to know where he is going. So it was no surprise that he was navigating our next move well ahead of my supposed role as co-pilot. Thankfully I gave way to his expertise. On top of that, it is clear that Freight accepts any challenge. Even when he was scheduled to be the lead off, he accepted the clean-up spot, even when it included the second longest leg of 9 miles on a lonely road or pushing  his body as far as it would allow him. And then there is Mayor – he is a veteran of four relay races, securing the van for the trip and getting the guys where they need to be, always ahead of schedule. These relay races cannot be completed without a driver sacrificing their time. Which speaking of sacrifice, Mayor chose to be with us instead of attending his 20th high school reunion. Drivers are always essential to the success of the event.

In Proverbs 17:17 the scripture reads: “A friend loves at all times and a brother is born for adversity.” As the self appointed co-pilot, I didn’t perform well. Actually I was terrible. I had not prepared for that role. I wrongly assumed it was to keep Mayor company while driving. Don’t take that the wrong way – we had plenty of good conversation during the eight hours of road time. But when it came to navigating to the next exchange, I failed. Thankfully Freight and JJ were there to pick me up. The cool thing about this event is everyone pulls their weight. Once the van comes live, each man takes the baton for their segment, long or short, hills or flats, rain or sun, clouds too. We run to tag the next guy in – it becomes “their time.” We support one another and celebrate their achievements. We’re ready to jump in where needed, even when it may be the other van driver charging to the finish. As Saturday night wore on, Mayor began feeling bad, headache, stomachache – we’ve all been there. Living out of a van in a damp night might cause some of those things. He wasn’t up for driving the return from Lexington to Gastonia in that condition. I might suck as a co-pilot, but I happily took my chance to drive our van home. When will your name be called? You never know but the great thing about our brotherhood of F3 is we know men are there to support us in whatever ways are required. If you’ve never experienced one of these relay events, put it on your bucket list. You get so much more from them than you can imagine. Last Sunday morning, I jumped into the driver seat for my man Mayor – it was my time.

Another beautiful morning in Cramerton

‘Twas the morning of Thursday

Here at The Goat 

Pax gathering in the chill

YHC with the antidote 

Running and jumping 

Or maybe some core

Only the weinke and me

Knows what is in store

 

Warmup 

15 SSH IC, 1 burpee

15 IW IC, 2 burpees 

Mosey to bottom of the street 

15 goofballs IC, 3 burpees 

Mosey up the hill

15 hillbillies IC, 4 burpees 

Mosey to top of stairs

10 merkins IC, 5 burpees 

Mosey to the gazebo 

The thang 

YHC version of escalator 

Round 1, 1 4×4 burpee, sprint through the grass, 1 4×4 burpee, sprint back to gazebo, plank for the six. 

Round 2, 1 4×4, 2 pull-ups, sprint, 2 jump squats (no bar), 1 4×4, sprint back, plank… you get the picture.

1 4×4 burpee

2 pull ups / jump squats 

3 jump lunges, 3 each leg

4 Bobby Hurley’s 

5 mountain climbers, 5 each leg

6 squats 

7 american hammers, 7 each side

8 seal jacks

9 cdds 

10 WW1s

YHC was gassed as there was little rest between rounds. Gilligan made some comment about a VQ’s workout (it is not, but thank you for the compliment). We hear the train, 5 burpees. 

Mosey to bottom of hill for triple nickels. As Tesla says, “blah, blah, blah, strength in 4th quarter…”

5 Plank jacks

NUR up the street

5 Hip slappers, count one side only

Run down 

Repeat 4 more times

Time!

COT

Pledge

Announcements: SFN at Christmastown 5K, Belmont turkey trot (an Orangeman favorite, unsanctioned, donation only thanksgiving morning 5K), Belmont 1/2 marathon 

Prayer requests: YHC forgets, but He knows

Dr. Seuss took us out

Honored to lead the Pax which pushed hard on this crisp, fall morning. 

KISS Pushing and Pulling at The Fighting Yank

As we gathered pre workout the Site Q Tesla walked up and told us a joke ….Clearly …..

Today YHC decided to use the KISS method….Keep It Simple S_ _ _ _ _! We did cardio, Core, High intensity training, Strength all with simple pushing and pulling. It went something like this …..

 

Warm-up:

SSH- 25 IC

Moroccan Night Clubs- 50 IC ( you have to do at least 50 to feel these)

Squats- 10 IC ( should’ve left these out….)

Merkins – 10 IC

Mosey around the block for a 1 mile loop.

The Thang:

Core time by Tool Time initiated

 

In and Outs with arms up -25

Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25

Crunchy Frog – 25

Fifer Scissors- 25

Hip Rock and Raise – 25

Heels to Heaven- 25

V-Up/Roll-ups -25

Oblique V-ups Right Side -25 /Then Left side -25

Leg Climbs Right leg – 12/ Then Left Leg 12

American Hammers -50 (well 60 because Quiche was talking )

 

Mosey to the track….. Sprint down and back wait for the six….then 5 Burpees OYO rinse and repeat x5. Last time we did this Dirt left at about this point however today he was a machine…..Virus gave YHC a run for his money and Dr Seuss has finally stopped sandbagging!

On to the pull up bar….

10 Pull ups

25 regular Merkins

10 Chin Ups

25 Military Merkins

10 Close grip pull ups

25 Werkins

5 Vaulter Pull ups (right hand forward)

5 Vaulter Pull ups (Left hand forward)

25 Diamond Merkins

Mosey to the picnic table shelter

25 Dips IC

15 Dips IC

9 Dips IC YHC had enough ….

Mosey to the concrete path…( see I even wrote it Pockets…you may need to look into a Bolt!)

Zombie walk to the fountain ….Time !!!

COT

Announcements

SpeedForNeed Christmastown (race full however show up and support ) , Christmas Party December 15th at the Quiche’s ….more details to follow.

 

Praise- Pastor Andrew Brunson release from Turkish captivity

Prayers- Shad Rap’s  2.0 for discernible test results for epilepsy, YHC’s  2.0 M and MIL for safe travels to Missouri ,F3 Sly and all the soldiers in Afghanistan, Iraq and around the world

 

1 Corinthians 16:13 (NLT)

13 Be on guard. Stand firm in the faith. Be courageous.[a] Be strong.

1 Corinthians 16:13 (HCSB)

13 Be alert, stand firm in the faith, act like a man, be strong.

Proverbs 27:

17Iron sharpens iron,
and one man sharpens another.

 

Great work today by all PAX. It was an honor to lead you men!

Tool Time

 

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