Fitness, Fellowship, Faith

Category: Backblast (Page 563 of 904)

Lawd A Mercy

Busy day at work, had to finish some training in my car as i waited for 5:30pm to roll around. Stepped out feeling fresh. Noticed a young man finishing his run where the PAX park. He quickly identified himself as an F3 PAX from Metro. Welcome to Midoriyama Vega! Let us show you how we do things in the Gashouse!

Disclaimer

Warmup

SSH IC

Crab Jacks IC – oooooh yeeaah! Real crowd pleaser here!

Plank Jacks IC

Mosey to the stash spot. Every PAX gets 2 bricks.

Mosey to large hill in front of dog park

The thang:

YHC always looking for something new to bring to the PAX of Gashouse. Today’s JV beat down consisted of a routine titled “M.E.R.C.Y. High Fives“, defined in the F3 Exicon by:

“Done with FIVE stations at the bottom of a hill. The hill climb and distance is your challenge. PAX must complete each station’s circuit at the top of the hill before moving to the next. All stations (except the C-Crawl Station have a WO at the top of the hill which start with 1 Rep and ascend up to 5 Reps before that station’s circuit is complete. Station 1 – M – Manmakers (w coupon such as a Dead Seal or Cenderblock) – (Alternate for this is Merkins w/out coupon and must complete the 1-5 Reps at the Top AND Bottom of the hill) Station 2 – E – Elf on the Shelf (w coupon such as a rolled-up section of fire hose or Cenderblock) Station 3 – R – Rock-a-Bye Babies (w coupon such as sledge hammer or Ruck Sack) Station 4 – C – Crawl (aka Bear Crawl) (w coupon such as a high-rise section of fire hose or a Ruck Sack) Station 5 – Y – Yoke Walk (w coupon such as a section of flat-lay fire-hose or a Deal Seal) At the top of the hill, complete the required number of ascending Squats Lord Have MERCY on your muscles after you climb HIGH up the hill FIVE times for FIVE sets.”

I don’t know about you but that seemed as confusing as the riddle: I turn polar bears white and I will make you cry. I make guys have to pee and girls comb their hair. I make celebrities look stupid and normal people look like celebrities. I turn pancakes brown and make your champagne bubble. If you squeeze me, I’ll pop. If you look at me, you’ll pop. Can you guess the riddle?

See what I mean??

That said YHC decided I would take that routine and “HIPAAFY” it. So here is what we did:

M – Manmakers with blocks – No explanation should be needed here

  • Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
  • Rinse and repeat upping the rep by 1 each time
  • End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
  • plank for six

E – Elf on the Shelf – Start with the blocks on the ground beside you. Grab the blocks and lift them from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right = 1 rep

  • Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
  • Rinse and repeat upping the rep by 1 each time
  • End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
  • plank for six

R – Rock-A-Bye-Baby – People’s chair with blocks. Chair position, starting with the blocks over your head, bring down to chest, push blocks straight out (chest high) and then left to right (1 each) for Russian twist, bring back to starting position over head.

  • Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
  • Rinse and repeat upping the rep by 1 each time
  • End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
  • plank for six

C – Curls – Forearm – Curls but palms down, works your forearms

  • Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
  • Rinse and repeat upping the rep by 1 each time
  • End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
  • plank for six

Y – Y-Raises – Like a front lateral raise but instead of straight up make a Y at the top

  • Start: Do 1 rep run up hill with block 1 squat at top run down hill with brick
  • Rinse and repeat upping the rep by 1 each time
  • End: Do 5 reps run up hill with block 5 squats at top run down hill with brick
  • plank for six

Looking at Strava records we got in a little over 1 mile of just running the hill!! Nice work men!! Lets mosey back to the stash spot and put the blocks back.

Mosey to start

2 min left some quick Mary

LBC IC

Flutters IC

Time!

COT

Announcements – Rooster, Traveling circus Bat Flipper AO Workout (April??), P200, GoRuck tough, Mortimer, Convergence….To put it bluntly: A LOT OF SHIT GOING ON, SO DO SOMETHING!!

Big Pappy needs children’s clothes!!!!!

Prayer requests – Def Leppard M and Aunt, Big Pappy trip, Depression, Anxiety, Addiction, flu, each other

YHC took us out.

Thanks for the opportunity men.

I’d tell you more what happened but it would be a HIPAA Violation.

AYE!

HIPAA

 

P.S. – The answer to the riddle is “No”.

Deck of pain lab

2 of us out on a Monday in the gloom for Starkville.

headed out for a short mosey to the first shelter.

F3 Workout deck AKA “The deck of pain” guided the workout.

a few high points:

bear crawl around the perimeter of the shelter

200 LBCs

100 Flutters

100 SSHs

and a whole lot of burpees.

pray for Blart’s wife and kids.

pray for F3 Gastonia: sickness, injury, and struggles

TH

Stretch’n in the Rain

Good morning Gents,

Lets weeks Bulldog beat down at the hands of Voodoo the Chiropractor led to some chatter about the significance of stretching.  That conversation in turn led to yoga and how great of a workout it is.  Don’t knock til you try it.  When done correctly yoga can not only be a great workout but leave you feeling stretched out, agile,  mobile, fluid, and energized.  In light of that conversation I yhc suggested that we should have a yoga workout.  The guys agreed.  It was mentioned that today was open.  Here is the backblast.

5:30-  Q fail, we skipped the pledge

There was some moseying (less than a mile).

Up and down plank

down dog

cobra

preacher

Warrior I and II

Lots of SSH

Sun salutation

Merkins

Squats

Stretching of various sorts

Ab work

5 burpees to end

 

Prayers requests-

Clavin’s brother turned 50 and needs to be more health conscious

Timeframe’s Dad with heart issues

PAX doing the Rooster this weekend

Announcements-

Convergence Sat 3/21 @  7, Martha’s House (boot camp, ruck, and pain-lab)

Shooting guns at AT’s house after convergence (BOYG)

P200

Mortimer upcoming

 

Prayers for family, PAX, life, freedom, and blessings

Thank you all so very much.  It is a true blessing and honor.

 

Aye!

Timeframe

 

Calling All Gashouse Runners!

It is another cold Thursday morning at Gastonia’s Premiere Running AO.

It’s 5:30am time to run. First lets say the Pledge.

The Thang:

We ran!

The route was to Martha Rivers and back, pretty straight forward, nothing exciting other than we ran. Some ran 5 miles, some 4.5, and some 3 miles. One person had to make a pit stop at McDonald’s on the way back. I want say their name, but their initials are SLAW!

 

COT

Announcements

  • Convergence – 3/21
  • Axe Throwing – see Huckleberry for details

Prayer Request

  • Lynn Hamm and family
  • Beck Fritz – cancer (Breakers friend from church)
  • Don Chapman (Breaker’s friend)
  • Clavin’s mother
  • Each other
  • Teachers and administrators

 

From the hip at the lot of sand

11 came in excitement to experience the stupid shuffle first hand. All were over joyed and could not hold in their happiness. Simultaneously and suddenly, @5:30 the pax, started ssh that some day would never end. Followed by some merkins, squats and some planks.

Old and Cold

This gloom it was pretty cold in the downtown Belmont area. There were 5 HIM counting YHC which would work out just fine for what was in store.

After running from home to the AO, YHC slowly gathered himself so as to give the PAX a moment to prepare themselves for the onslaught. Actually, I had to get my surprise out of my vehicle, the boombox! Everybody loves it when YHC brings the tunes.

Pledge

Mosey to the Pit where we hit the play button on music. No complaints!?! Amazing…now to the main event.

The Deck of Death! The following were included in the first round. Two jokers meant 10 burpees and a lap around the Pit. Aces were a lap as well. Unfortunately YHC’s music box failed after about 3 songs, didn’t even make it to the Tool. Bummer…

  • Merkins
  • Squats
  • Side Straddle Hops
  • Dying Cockroaches

We made it through the whole with plenty of time to spare so lets run it back. This time we did

  • CDDs
  • Bobby Hurleys
  • Monkey Humpers
  • LBCs

We made it about 2/3 of the way through this one but did get in all the Aces and Jokers again. Lots of running with this DoD.

Thanks for showing today men. You’re old, it was cold but we were all better for it. Aye!

Prayer requests: Lynn Hamm, Don Chapman, Breaker Breaker’s uncle Johnny, Becky Fritz, Tesla’s father in law

Announcements: Rooster this Saturday, Convergence March 21st

Pain Lab 2/22/20

We were small in number but not in effort. Great work by all and thanks for the opportunity to lead.

FIGHT THE GOOD FIGHT OF FAITH

1 Timothy 6:11

But as for you, O man of God, flee these things. Pursue righteousness, godliness, faith, love, steadfastness, gentleness.

Big Pappy

PrisonBreak Has A New Site Q

I never thought I’d ever actually be a “runner” much less Site Q a running AO. At the time PrisonBreak started, the Qs at Folsom had been including more running. Sparky was site Q at Folsom when the idea of PrisonBreak emerged. I guess he felt like it was a good time for YHC to step up to a leadership role. I was all for it. The part I wasn’t “all for” was the fact that it was a running AO. I settled in and made the best of it. I honestly gained a lot by having that accountability and responsibility of posting on Wednesday’s. I ran more SFN runs and other 5ks. I guess you can say, my position pushed me to be better at running. I even accomplished something I never dreamed of doing, run 17 miles in the Tuna 200 relay. To be able to run, not walk any, and finish my 3 legs of that relay under my listed pace was unimaginable before I took the reigns of PrisonBreak.

After about a year, I started looking to groom the next PAX into a leadership role. The timing wasn’t the best. A few AOs were also changing site Qs and guys I had in mind were stepping up into those positions. That was awesome. I had asked a couple PAX and some just hadn’t felt like it was their time. I had spoken to Broke about RoundUp. RoundUp is a “runner”, has a great attitude, and was the perfect fit. Broke and myself spoke to him and he was excited to be thought of for Site Q. I know PrisonBreak is in good hands. I’m looking forward to what he brings to the table.

Being a site Q is not a huge task to take on. It requires leadership. It requires being able to communicate. It requires some time and effort in lining up Qs and it takes time to verify that the back lasts are logged in with all PAX accounted for that post. Heck, the best part is the conference calls. I encourage those out there who haven’t stepped up yet, to step up when these opportunities come. A big part of F3 is about building leaders. At some point, we all should step up and take on a leadership role and take on a little responsibility in this organization. That’s the least we can do, considering what we gain from it. I appreciate the opportunity and look forward to my next role.

MW Out
SYITG

Arendelle

The kingdom of Arendelle was at peace, filled with happy citizens who reaped the benefits of a kingdom of plenty. Elsa was a highly respected and loved ruler. The kingdom, however, was jeopardized by the elemental spirits of the Enchanted Forest, who sapped the kingdom’s resources, forcing everyone to evacuate. Elsa, Anna, Olaf, Kristoff and Sven led a dangerous journey into the forest to find the source of the threat to Arendelle, while the citizens were watched over by the trolls……WAIT, WAIT, WAIT! All I did was fill the Q for Huckleberry, but we did build a Snowman!

YHC was about 1 min late starting the workout as I was preparing the course for the PAX.

Disclaimer

Warmup

15 SSH IC

Mosey to Tennis courts

Build a Snowman workout:

4 Drawing boards & 8 PAX. I knew Stogie and Volt would have to leave early so 3 groups. 2 groups of 3, 1 group of 2.  Groups must build the base first (3 main snowballs) after that they can build the snowman in whatever way they wish. Each item used to build the snowman is represented by an exercise, the group must complete this together.  After the exercise is completed by the group, the group delegates 1 PAX to run to the other end of the Tennis court (long ways across 6 courts) to draw the item next to the exercise they completed, thus making a snowman. After Volt and Stogie left we had 3 groups of 2 to finish out the routine. All in all it was an awesome group effort. The end results were amazing.

Still some time left so lets do a quick mosey around the soccer field.

#StravaArt

Nice job men!!

COT

Announcements: Rooster 2/29, Convergence 3/21, 2nd F shooting event 3/21

Prayer requests – PAX with flu, each other

YHC took us out

Thanks for the opportunity to lead at Folsom!

Dam to Dam

As with any idea, a tiny spark can ignite to drive a mission. Such is the case with Dam to Dam, a short relay from Lake Murray to Lake Greenwood in our neighboring state of SC. That is if you define 63 miles as “short.”  Here is are the exploits of a few men with just enough crazy to attempt this and a BB so the team can get the proper credit.  (Remember that a CSAUP only counts as one post, although I am not sure I agree).

Originally this was going to be a four man team.  Whoopee, Gastone, Stroganoff, and YHC.  However, Whoopee declined (although he did name the team “I hate Running”).  So Stroganoff asked if he could invite his hometown friend and college roommate Smokestack (otherwise known as Stackhouse or “THE BRAIN!”) to the team.  That sounded like a good idea so our team was all set.  However, Stroganoff had the bubonic plague again and he only posted once in January and he felt like he couldn’t run his three legs so he recruited Short Sale as a 5th runner to help.  Once again, we thought we were all set with Stroganoff and Smokestack running two legs and Short Sale and YHC running three.  Until Gastone came down with the flu.  Now we were back to four runners, preferring the full 3 legs rather than ride in a van with someone recovering from the flu.

Somehow we got permission from the M’s to stay the night before instead of waking at 0300 hours to get down to SC for our 0600 check-in time and 0630 start.  Our plans were dependent on Short Sale and Smokehouse driving in from the Raleigh/Chapel Hill area so it was around 1900 before we could leave.  Stroganoff decided to drive the “Red Wolf 2.0” so we packed in and headed down to the Lexington Holiday Inn Express.

I hadn’t eaten dinner so we decided to stop at Chic-Fil-A but the line was ridiculous (as usual) so we skipped that and hit a Wendy’s.  As an aside, there was a guy hanging out of the passenger side of a truck dry heaving as we pulled in the parking lot.

We went inside anyway.  Another aside, I went to the restrooms.  The layout was the oddest thing.  There was a sink, a toilet, and a urinal.  The urinal was just beside the sink.  The toilet was to the left of the urinal but faced the urinal and the sink.  There was no partition on the toilet so if someone was doing their business they would be facing anyone using the urinal or the sink.  Fortunately there was no one in there or that would have been a hard pass.

Another personal mistake was ordering a Dave’s Double with fries.  Later in the evening, when trying to get to sleep, my heart was pounding trying to digest that big boy and I didn’t fall asleep until after midnight.  IT was way too late in the evening to eat that and not what you want to get restful sleep the night before a race.  #lessonlearned

Upon leaving the parking lot the dry heaver was gone and there was very little evidence he was successful in getting anything out of his system onto the pavement.  We checked.

Once at the hotel, we got two rooms on the second floor and learned that the free breakfast would be ready to 0600 which is when we needed to be at the check in for the race.  Dammit!

All the PAX got in the elevator except YHC who took the stairs.  I located my room literally at the top of the stairs.  It was as if the lobby was our rooms’ front porch and all the noise came straight up the stairs.  At least we were right beside the elevator.

After a below adequate nights sleep, YHC went downstairs ready to roll in running gear.  To my overwhelming surprise, the breakfast was ready and I ate and let everyone else know it was ready.  After a few pieces of bacon, eggs, yogurt, and fruit, we were ready to roll.  Stroganoff got a fresh cup of hot decaf and loaded it up with some creamer.  We loaded up and drove to the location for packet pickup.  Unfortunately, that was for the day before and we needed to go to the starting line.  We got there a few minutes after 0600 and were ready to go.

At 0625, they announced the 0630 runners needed to go to the start line and at 0630 Short Sale launched on his first leg of a rolling 5.2 miles.  We drove ahead in the Red Wolf but Stroganoff needed to find a restroom door that wasn’t locked.  We settled on a Speedway gas station and Stroganoff took care of business.

We arrived at the exchange zone and Smoke Stack was ready to go as Short Sale came in ahead of schedule and handed off the blue bracelet.  Out goes Smoke Stack for a 3.9 mile jaunt through the country on some paved and dirt roads.  One thing to mention, the cold weather and nervous energy makes for an overactive bladder.  We availed ourselves of every port-a-jon for the first several exchange zones without fail.

The next runs were mostly uneventful as we were prepared and fresh.  YHC had a 7 miler and several kills along the way and didn’t see anyone else on the course save for the first mile.  Still ahead of schedule, Stroganoff took the handoff and headed out for 3.8 miles.  The weather was slightly warmer but the breeze was very cool.  Maybe upper 30’s at this point.

There were a few Ultra teams and one Single (yes – one man ran the entire 63 miles, and no it was not Gold Digger), our 4-man team was basically competing against full 6-man teams. So our second legs began earlier and against fresh competition. Short Sale was getting killed like flies on a horses ass. A couple of F3 guys, two FIAs and a middle school kid running like a young Dr. Seuss.  With the finish line about 50 yards away, footsteps were heard with another F3 man from Lexington aiming to take our man out. Short Sale’s competitive juices kicked in and won the 100m sprint in a photo finish.

We quickly noticed the brief recovery on this relay, especially with only four runners. The delicate of balance of eating or drinking too little or too much is like trying to solve a riddle.  The chocolate milk chug and bagel weren’t doing me right as I stretched a little.  As I pulled my knees into my chest to stretch my legs I instantly cramped and this feeling came back within the first quarter mile of the six mile leg #7.

YHC handed off to Stroganoff for his leg #8 and we drove off to exchange zone #9.  Exchange zone #9 was a nice Hispanic church.  The longer we ran the more people were at each exchange zone and the bathrooms became more and more popular.  We watched as the line to the men’s room came out of the church into the front patio.  Then the line suddenly disappeared.  Sources informed us that the men’s john was clogged and some poor guy was in there with a plunger trying to save the day.  Desparate, I soon became that poor guy.  Pro-tip #1….put a quality plunger in the Red Wolf 2.0 next time.  It was a desperate situation but alas, there was no hope.  Please pray for that toilet.  We would have to wait for exchange zone #10.

Short Sale had a tough 6.2 miler final leg and handed off to Smoke Stack who headed out on a 7.1 mile jaunt to finish his day.  We had some time now at the Hopewell Congregational Holiness Church.  There was a bathroom located in buildings on both sides of the street.  There were long lines.  Men were searching for unlocked doors, anything for a safe haven.  Lines of people for a single seat.  Pacing, waiting, pacing, waiting, small talk, etc.  It was a desperate situation but I am happy to report everything eventually worked out okay.  YHC had a 7.6 miler to finish the race and got ready to run.  Shorts only on this leg as the weather was in the mid-forty’s.  Then, Short Sale appeared.  He had stage fright.  Apparently, all had not worked out well.  He would have to look for other options down the road.  As Stroganoff waited for me at the exchange zone, a couple church volunteers began chatting me up saying this run was up and down until mile 4 and then the last parts were all uphill.  What a great pep talk!

Smoke Stack handed the baton and then off I went.  I had four kills in four miles and felt decent.  The pace began to slow down as the stomach cramps back in full force.  I could see the lowest point of the run coming up and knew it was getting ready to be uphill.  I passed a couple of guys on the hill.  Several walked off and on.  I was more staggering than running and my pace slowed once again.  I was trying to make another kill when a lady I passed earlier was clicking along and she got me!  There was nothing I could do.  I continued and pushed through with every bit of self-talk I could muster.  I don’t “have to” run this hill, I “get to”.  I would look ahead and smile and try to make it to the next high point.  I was calling cadences in my head.  I was calling myself offensive names.  I finally finished and handed off to Stroganoff for the Glory Leg of 3.35 miles.  As we drove to the route, we saw a stray dog that tagged along with the runners. Without a collar to identify, he/she seemed well behaved and fortunately someone loaded them in their vehicle for better days ahead. It wasn’t long before we saw the bright neon shirt of the past Nantan turning the corner and speeding to the finish line.

Moleskin: Check out Dam to Dam at your next opportunity. If you’ve run relays before, it’s a good median of terrain where it’s not as strenuous as the Blue Ridge or Bourbon, but it’s got plenty of steep grades that are tougher than the relatively flat P200 & T200’s. At only 63 miles, a 6-man team can tackle with two legs and run between 7-13 miles. For our “A Runners” you guys should try as a 3 or 4 man team. If there are some relay virgins or newbies, this is a perfect way to dip your toe into the party. A one day affair that you’ll be home by 7 pm that night. The field is primarily F3 or FIA, so plenty of good company along the backroads of Lexington SC and as always, nice folks at the exchange zones. We’ll look to get the word out sooner for 2021 and represent GasHouse bolder than we did this year – except our 4-man team did with the Master’s Division, so we’ve got the belt!

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