Fitness, Fellowship, Faith

Tag: F3 Gastonia (Page 7 of 22)

The Most Unsafe Workout Ever!!!

Needed to swap Qs for my Thursday night Midoriyama so YHC was thankful for Sargento’s schedule flexibility.  But apparently that’s debatable  among the remaining 9 PAX!  The Sky Q gave us a glorious day so 5:30… time to get to werk.

Warmup:  We started out easy with 10 each IC of SSHs / Don Qs / Hillbillies / and a new favorite thanks to Clavin – Skywalkers!  They look just like they sound however, I would agree it resembled an 80s Jane Fonda yoga video there for a minute… but I digress.  Finished up w/ 5 Burpees OYO.

The Thang:  We mosied over to the new super secret hiding place for blocks behind the horseshoe pits (shhhhhh) and formed a human bucket (block) brigade til all had a coupon.  We then shouldered them over to the big hill behind the adjacent baseball field.  It was there YHC called for rifle carries down the hill and murder bunnies up (I know Broke’s hating he missed this one)!  I was a little ambitious with 10 so I Ohmaha’d at 5, besides I knew we’d need a little more time for our mosey to the soccer field.  Shouldered the blocks back to the hiding place but left them out in hopes of returning b4 6:15.   Next we mosied by the pump track for a short round of 25 dips & vertical shoulder taps on the picnic benches at the covered shelter.  We then took off down the bike trail to a new cut powerline road paved with some rather large rocks and you would have thought I gave everyone a box of knives and asked them to go play in the street!  Not a lot “trail” runners in this bunch apparently.  I was accused of being a not-so-safe Safety Man and probably some other things I just didn’t hear as we mosied to the lower soccer field.  We paired up, split to opposite ends of the field, and did 11s (LBC / Booyah Merkins at midfield).  We mosied back to hide the blocks then finished up at the flag right on time!

COT:  Convergence Downtown 10/2/21 @ 07:00 (1,2, & 3rd F) / IPC will be conducted @ convergence & likely Thursday @ Midoriyama / Bourbon Chase coming up still need a driver/ Service Items: peel top applesauce (get to Broke) / Little Sweet may need a convertible for Homecoming parade, prom, ?

Prayer Requests:  Big Pappy & Family / Huckleberry’s Mom / Fort Mill PAX down in Beaufort was killed walking his dog (dog killed too) / PAX on recovery

It was a pleasure and honor to lead you men!  Excuse me while I kiss the sky!  PH

Trial by Fire

We are definitely in the dog days of summer. YHC picked up the Q knowing it was going to be a scorcher. The PAX kept rolling in despite the 95 degree heat. YHC was glad to see a great crowd. It usually rains when YHC has the Q at Midoriyama, but there were hardly any clouds in sight. Nantan asks “what are we doing today?”, to which YHC replied “a little bit of this, a little bit of that”. He’s saving his energy for the Hood to Coast relay. YHC doesn’t care. It’s time to push rocks!

Warmup:

SSH X 10 IC

5 Burpees

Don Q’s X 10 IC

5 Burpees – Moaning and groaning from Gashouse leadership (current AND past) begins

Grass Pickers X 10 IC

YHC dropped the last 5 Burpees due to what he had in store

 

Thang:

Mosey to soccer field closest to dog hill and find a shady spot. Once all PAX arrived on station, YHC announced a different kind of triple nickel – The 555 Standard. More moans and groans from leadership as the Q explains. It’s 5 rounds of:

15 Burpees, 15 Squats, 15 H/R Merkins, run a lap around the soccer field.

YHC must admit that this was tougher than it looked on paper. The sun beat down relentlessly and there was no breeze blowing (unless you count Purple Haze and Blart’s flatulence). Some PAX modified as needed. Mumblechatter was prolific during the whole evolution.

Mosey back to the shady side of the turd shack for AMRAP (10 minutes worth!):

10 Merkins

15 WW1’s

20 Squats

Time’s up.

Announcements:

Service project items are boxed Tuna, Granola Bars, Breakfast Bars.

JJ5K on 9/25/21 (pre-blast just posted).

Combo workout with Mt. Hollywood and the Sandlot combining on Labor Day in McAdenville in the parking lot by the river (at the Castarphen bridge). 0700 start time.

Labor Day 50 miler in Dallas headed up by Roundup and Hacksaw.

Prayer Requests:

Montross’s Mother

The situation in Afghanistan

The Barnett Family

Barrel Racer

Family of Jennifer Walker

Family of Brooke Foster

Sargento mentioned the husband of one of his clients with a large mass on their kidney

Kids and teachers going back to school

YHC took the guys out in prayer.

NMM:

YHC wants to thank the PAX in attendance. It was hotter than $2 pistol out there and the men pushed hard through the heat. It may be difficult for some PAX to make it to the hottest AO around, but YHC encourages you to post if you haven’t. There seems to be more mumblechatter due to the workout being in the afternoon since everyone is awake and has already had a long day at work. YHC finds it’s a great way to unwind and relieve the stress of the day.

Fair winds and following seas,

Slaw

Blackjack

YHC was going to write this BB sooner, but the M dropped the laptop and destroyed the screen. After waiting a couple of weeks, YHC can now write it. Luckily, the workout was pretty simple (but effective) according to a few of the PAX in attendance.

W/U: Merkins, Grass Pickers, SSH (all X10 IC)

Thang: Mosey to the small soccer field for Blackjack. It’s exactly like 11’s, but on steroids. 20 Merkins on one side, 1 Big Boy at the other. 19/2, 18/3…..all the way down to 1/20. Looking back, this really sucked. The Midoriyama heat multiplies the suck factor by 10.

We then met at one corner of the field for the burpee mile(ish). YHC had planned to do this around one of the large soccer field but time was running short. 12 Burpees, run a lap around the field. Rinse and repeat 4 rounds total.

We had a few extra minutes due to bat flippers being bat flippers, so we Merkins, Squats and Big Boys at every light pole on the left back to the flag.

Time’s up.

Announcements: Snowbird Men’s retreat 9/24-9/26. JJ5K in Stanley. All other announcements a void because they’ve already passed.

Prayer requests: Turtleman, 2.0’s of a few of the PAX, our country, each other.

YHC took us out in prayer.

Until Next Time,

Slaw

Party at Orangeman’s

We did stuff. There was a train.

prayers

wattsups niece had a baby. Baby Charlie requires heart surgery.

orangemans M is traveling

fruity pebbles buddy Eric having surgery on brain tumor next week

announcements

f3 dads august 21 at folsom

rafting trip

2nd f tonight at primal 5 pm 7-30-2021

party at orangemans at 8 pm (m is out of town – leopard is brining white claws)

 

Team HRB 4 Life-The Mortimer 2021 edish

On March 16th, 2020, the White House told American’s to avoid gatherings of ten or more.  “Fifteen Days to slow the spread”.  But Team HRB decided to ramble on and head to Tater Hole to complete the Mortimer 100.  Fast forward a year and we were back at it.  HTFU as they say.

As the Q of the 2020 team and someone who likes to be prepared, I knew it was important to start training.  In reality our training began again the moment we got home in March of 2020.  In reality, you are never truly prepared for this beast.  More on that later.  Defib announced Wednesday afternoon training runs at Crowder’s Mountain beginning in January.  Stroganoff announced Tuesday morning runs leaving from his house to go run the “half-pipe” in Gastone’s neighborhood.  It was on!

But then things started to change.  I realized that the P200 was the same weekend as the Mortimer.  I informed the Race Committee and they said, “really?  oh well.”

Whoopee then had an epiphany and realized it was Spring Break and he wouldn’t be available so we added Short Sale to take his place.  YHC ran the Coconut one rainy day in January and realized quickly that the pain in the lower leg was real.  After finishing the 5 miles I googled leg pain.  Shin splints get better when you run.  Stress fractures get worse.  I knew which one I had and made an appointment the next day to see an Ortho and was diagnosed with a stress fracture.  No running for four weeks.  Dang.

After strictly limiting any running for the four weeks and with the hope of hardening up and running the Mortimer, I got back at it on week 5 and ended up with about 20 miles that week which was a little much.  YHC soon realized that too much too soon was a bad idea and I couldn’t run the Mortimer.   Six years of F3 helped shape my response to this adversity.  “Focus on what you can do and not what you can’t”.  Going through the Q-Source two years straight, and Stroganoff’s candor telling me to shut it down, led me to pivot my focus on driving and leading the team through supportch.  Before F3, I would have been leaking enough sand to form a beach.  This year was just a quick acceptance and getting on with it.  I ended up asking Radar to take my place on the team and he was a HC as he had been training to go with Sargento’s team in case they needed an extra runner.

Another lesson learned is to rent your transportation well in advance.  I had a very difficult time finding a Sprinter van like last year.  Fortunately, Stroganoff’s contact with Enterprise led me to Family Auto Rental and a Ford Transit that I could rent for the weekend if I was willing to go to Lincolnton to get it.

Fast forward to technically “the day before race day”, Friday, March 20th, 2021.  Sargento, Q of Team 2 and I had our 2.0’s playing HS football in E. Rutherfordton.  A quick logistical change required some additional help with Q-ing the logistics.  I delegated Short Sale to Q the van in my steed as he helped me go pick it up and take it back.  Sargento and I left the football game and drove to the Wal Mart in Granite Falls to meet the rest of the teams who had met at GSM Worldwide HQ to meet up.  At WalMart we got loaded up and some runners bought last minute supplies before we departed to Tater Hole.  We were the second or third car there.  Mortimer Team Two had a Q-Fail and ended up driving two cars instead of a van.  The cars were both M rides…two higher end SUV’s.  You can imagine Cousin Eddie’s surprise when I told him both Gastonia running teams were present and accounted for.  He snickered when he saw the van but was surprised by the luxurious SUV’s.  I told him those guys were from “East Gastonia” with a pinky raised.

Slowly but surely the other teams started arriving in all sorts of trucks, 4×4’s, and even a minivan.  We then received our RACE SWAG, just a Mortimer sticker that was passed around and a brief disclaimer by Cousin Eddie and then a nice prayer from our very own Breaker Breaker.  The runners got ready and at the strike of midnight, leg one runners left from the dock.   YHC drove our team to the next EZ while every other vehicle formed a convoy and drove the route for some reason.  I think we arrived first at the next EZ (Experience counts)!

Settling in at the old gas station while we waited for Stroganoff to come in,  Radar got ready to run.  Stroganoff had a strong pace and finished somewhere towards the front middle of the pack and Radar took off.  YHC drove to top off the Trusty Transit and then arrived at the EZ for leg 3 and 4, Hibriten Baptist Church.  The temps were cold so most guys stayed in cars or walked around to whiz in the dark field beside the church.  Some whizzed multiple times.  It is always something to see how many times some people whiz during relays.

Radar came in and handed off to Defib who had to tackle Hibriten mountain for the second year in a row.  YHC tried to give runners some new legs this year but as one of F3 Gastonia’s beasts, the toughest legs had to go to the workhorse.  Defib took off up the hill and into the dark and we figured it would be an hour or so before we would see him again.  Some guys caught some shut eye as we waited in the toasty van.

While we waited one runner emerged and stated that someone had badly sprained an ankle on the run down the hill.  The first casualty of the race.

Defib emerged and out went Short Sale for a peaceful run in the dark for about 5 miles to downtown Lenoir.  Breaker Breaker then left out when Short Sale returned.  There was actually a port a jon in the parking lot that some runners abused.

Breaker had a 6.9 mile leg along some really rural windy and dark roads.  We ended up at an old church where the wild dogs congregated last year.  When I say dark and lonely, I mean it.  Other than the relay runners, you didn’t see much of anything else.  The temperature had dropped by this time and it was in the mid 30’s.  Pretty ideal running weather but runners could get chilly quickly when they were done with their legs, or so I was told.

JJ had to HTFU this year and get the 2nd hardest legs behind Defib.  He left from the church for some more rural running in the dark along narrow country, twisty roads.  We drove ahead to the Collettesville Fire Department.  This is the last leg that is totally paved for some time.  Here is the description from the Race Committee:  Paved. Use caution. Cars move quickly on Rocky Road. Valley View Road will bypass any
potential traffic. May increase encounter w/ dogs however. No promises. Collettesville Fire
Dept is directly across from the end of this route. But no showers, hot taters, or back rubs
available. You just need to HTFU, don’t you?

JJ came in and off we went to the next EZ of Harper’s Creek Trailhead.  Clearly parking was an issue.  The Transit had to park beside the creek as there was no room left in the modest parking lot.  By now it was around 34 degrees and pitch black.  The runners would be running a long time on Brown Mountain Beech Road.  The creek runs beside the road but it is a long and lonely run that Stroganoff got to “enjoy”.  In the meantime, the first runner from the fast team showed up because it was the only thing lit up out there in the gloom.  As this runner approached and handed off to the next runner.  This runner departed into the woods and you could see a light rising immediately and weaving until out of sight up a steep hill into the woods.  This is the by now notorious Leg 8 that is more extreme hiking trail than running route.  Stroganoff came up the road and was looking beat down as he handed off to Radar.  While this was going on, Gashouse Team two had Quiche leave and return after 15 minutes to check his directions.  Clearly there is a problem regarding where to go when you have a night run in the forest with multiple creek crossings (and it had rained recently).  Radar left and eventually the other cars left to drive to the next EZ.  This would take us to the T intersection of Betsy’s Country store which was last years EZ zone.  We took a left at Betsy’s and drove onward, up and over the hills on some sketchy roads to arrive at the next EZ.  We settled in.  By now the sun was lighting up the world and most teams were out of the vans hanging out waiting for their runners to emerge from some direction that we really didn’t know.  YHC learned from last year and decided we needed coffee.  An extension cord, a Keurig machine, lots of bottled water and coffee, and a power inverter should make for some liquid heaven about 0730 in the morning.  Unfortunately the “add water” light never went off on the Keurig and after numerous attempts to coax the thing into working YHC had to accept a big “L” on that effort.  (Still a great idea though, and the Keurig went in the trash after further attempts at reconciliation failed at home) Also, some members of Team HRB took advantage of sleep which would have been a great idea except I was obsessed with said coffee maker for about 45 minutes.

The other teams were at the edge of the creek gorge awaiting their runners with some level of trepidation.  Alas, the first runner appeared and traversed the creek crossing and up the hill to the EX.  His time?  1:59 minutes for an approximate 8 mile leg.   Shortly thereafter here comes Quiche looking weary and delirious.  As he climbed the hill he announced “that was the worst thing I have ever done in my life!”

By now our team was almost the six.  There was the other team with the minivan with a “I love sewing” license plate bracket.  These guys were admittedly slow and seemed to be running the course in pairs but they had local knowledge that would come into play later.  We knew that Radar had been gone for now 2.5 hours and should be appearing at any minute.  And we waited, and waited, and waited.  Some in the van were becoming worried.  As team Captain, I was strategizing in my head of how we were going to break up the team to search for our missing runner.  Sometime after 3 hours had elapsed YHC got a “spam” call on his phone.  Then Defib got a “spam” call.  Before I continue, let me say that when you have a team member “missing ” and overdue by an hour, you should really contemplate answering your phone anytime it rings.  #Protip

Defib eventually answered his phone and talked to a fisherman who had picked up a hitchhiker and was at the Mortimer store, meaning Radar had made his way to the T-intersection.  YHC told the other team we had located our missing runner and we would see them later.  Radar had printed directions for his run but lost them in the creek.  He made several attempts to find the right trail and when he did he had already run several miles and would have been so far behind he decided to find the road and hitch a ride like someone out of a Stephen King novel.  We had to traverse up and down the mountain two more times to pick up our guy and by now we were really behind.  There was some thought of blowing off the rest of the race and going to eat lunch at Woodlands but that would mean failure.  YHC had a better idea. When we picked up Radar, he was at Betsy’s with the fisherman.  He got to meet the Rottweiler which is the store mascot that was later murdered by some yahoo from Morganton.  You may have seen the story.  https://www.wbtv.com/2021/03/30/gentle-giant-dog-shot-killed-outside-store-during-suspected-robbery-caldwell-county/  The offender has since been identified and arrested so Team HRB doesn’t have to vigilante on his ass.

Upon returning to the EZ of leg 9, we sent Defib out for a brutal 5 mile, 1800 foot climb followed by 2 more miles of quick downhill.  We drove ahead quickly to EZ 10 and let Short Sale start his run.  We then drove ahead to EZ 11 and let Breaker Breaker take off on that leg.  We then waited for Short Sale who cruised up from Linville quickly.  We returned to EZ 10 and hit the convenience store where Short Sale bought me a 20 oz Cheerwine which was awesome.  I enjoyed that goodness until Defib returned.  #HIM

Defib came back to EZ (10)and we took off to the EZ 12 where Breaker Breaker was having a commune with the Boone guys.  Obviously he had finished in good shape and was enjoying himself.  JJ then took off up what is arguably the worst leg in the Mortimer.  Our skipping ahead was working well to gain some time back to catch up to the other teams.  #Modifyasneeded

We waited for JJ at the next EZ (13).  This was the leg that kicked Whoopee’s ass last year.  It is indescribably brutal.  JJ knocked it out and returned no worse for wear somehow.  Stroganoff then left on the next leg (13) and had to run to Trout Lake.  We passed him on the Parkway and he looked like a broken man.  We knew he would finish his final leg despite having recently hating his life and decisions up to that moment.  Stroganoff definitely HTFU’d.

Radar had the next leg (14) which was started out as a windy trail run from Trout Lake under the BRP and to Bass Lake.  There was some trouble locating the trail but he figured it out.  The van then drove to the EZ at Bass Lake.  It was crowded as by this time it was a blue sky, cool day in God’s country, Blowing Rock, North Carolina.  We had a rendezvous with Team two again who had somehow driven to Chetola lodge instead of where they were supposed to be.  YHC believes that Quiche had opted out of running leg 14 due to injury by this time.  I also believe one of their two luxury SUV’s had by that time started the descent back to Gastonia.  Radar came back in after his last leg looking weary and complaining about some knee pain.  He gutted through it and HTFU.

Defib was the next runner (leg 15)who had to run another awful but beautiful leg from the bottom of Bass Lake up to the top of Flattop Mountain and over to App Ski Mountain parking lot.  He announced that he was going to be a while as he didn’t feel that well.  Yeah right….you are Defib we all thought.

After Defib left we drove to App Ski Mountain parking lot to EZ 16.   Lo and behold there was snow and actual skiers on the slopes as we paid the two dollar parking fee.  I think Stroganoff had the money but I can’t remember.  The majority of the other teams were already there and we waited for the runners to arrive.  Although we had basically caught up to the other teams we were still almost the six of the relay.  We took mercy on Defib and inched a little closer to the parking lot attendants so he wouldn’t have to run as far.  Suddenly someone noticed Defib coming in so we drove closer still.  Defib looked awful.  He wasn’t kidding that he wasn’t feeling it.  He looked disheveled and his hair was jacked up.  But we must admit that he beasted arguably the worst 3 legs of this relay.  Without Defib running these monsters, we may still be in Boone waiting.  His last run was 9 miles.  For the record, his three legs were 22.5 miles and 4000 feet of elevation gain.  He most certainly HTFU’d.

Short Sale was next to run towards Boone along some narrow, no shoulder roads.  The van moseyed ahead to the Catholic Church EZ (17) which of course is up an insanely steep quarter-mile hill.  Short Sale emerged walking up the hill with a Resting bitch face.  I think that last doozy of a hill put him over the edge and he was cussing the Race Committee for being so cruel.  He definitely had to HTFU.

Breaker Breaker then took off on his last run of the day.  A 4.2 mile run up to Kidd Brewer stadium and around the neighborhood behind it and back down to where he runs in the woods behind the stadium and to the baseball field.  We drove to the App State baseball field parking lot and waited for him.  It was gameday and we got to enjoy the sights and sounds of an App State/Arkansas State college baseball game with the organ sounds and crowd noise.  It was at this point in time my appetite got the better of me and I ate about half a bag of Rold Gold pretzels, sharing a few with Sargento.  We decided to let JJ begin the glory leg early as we waited for Breaker to come in.  Breaker emerged from the woods and said something about wanting harder legs next year.  Yeah…BB HTFU!

We then had to drive the glory leg to the top of Howards Knob park.  The van had just enough energy left to make it.  We passed JJ along the hills and everyone, regardless of their personalities, felt a shitload of empathy for the poor guy.  That hill is steep!  When we made it to the gate it was locked, or so we thought!  Short Sale figured it out and after a couple three point turns we got to the top and parked it and waited for our hero JJ to TOUCH THE ROCK!  A few celebratory cold wheats were being passed around at the top of that hill while we waited for the runners.  There were some photo’s being taken and our guy Magnum PI, I mean Buckeye was basically taking a shower.  Lots of clothes were changed as people realized they were done for the day.  JJ appeared running towards the top and we were telling him to touch the rock but he passed it and came to YHC and had me touch the rock!  That was a very appreciated gesture but these runners deserved the glory on that day!

After a few moments of celebration we all wanted to get to Woodlands and hit the food.  Fortunately we were there early enough to get three tables and those remaining from F3 Gastonia teams wolfed down wings, barbeque, chicken, and ribs.  It was glorious.  I can’t wait to go back.  Stroganoff once again proved he is a class act by picking up the van driver’s tab!

This relay is a really bad idea but one that must be embraced.  We need challenges in life and even if we get hurt preparing for it that is just like life.  You don’t have a choice but to face adversity and carry on.  Defib proclaimed that his Crowder’s Mountain training runs did nothing to prepare him for this race.  While preparation is usually one of the keys to being successful, let’s face it, sometimes you can’t prepare for everything that comes your way.  When that happens, your attitude makes all the difference.  Will you be one to face the challenges in life or endeavor to persevere?  I think the answer is clear.  When that happens, we all need to HTFU.

I will say it again, these men deserve T-Claps for completing this beast of a relay.  HC for next year.

Roscoe

Beautiful morning for a Mosey

Pledge:  No visible flag, turns out there’s one at McDonald’s.

Disclaimer:

The Thang:

Mosey to Martha’s (or Harris Teeter) and back

Announcements:

*New AO in Dallas at Cloninger Park, Saturdays 07:00 starting March 27.  Suggested names, Batflipper and Slacker.  New name will be tbd.

*Freight is collecting new items monthly to give to the community.  This month is socks and re-useable water bottles.

Prayers:

Sparky’s son

Guys/Pax on prayer channel

Buckeye’s roommate from school

Pax on unemployment

COT and Prayer:

Linus

Give2Give 5K’s

I’m not going to bore you with my testimony of what F3 means to me or why you should give to the F3 foundation. I’m going to show you. First let’s talk about what Give2Give is. Give2Give is a fund raiser during the month of October to raise funds for the F3 Foundation. The foundation does a lot. You can and should research that on your own.  I’ve set a goal for F3 Gastonia to raise/donate $3,000 to the foundation this year. What am I going to show you? If you know me you know I hate running. I will do it because I know it makes me better but I really don’t like it. I mean really not at all. So I’m proposing to you if the PAX of F3 Gastonia can raise $3,000 I will run a 5K everyday for 30 days. (Long pause as I contemplate my life chooses)

The details:

I will run a 5K everyday. It will be posted on Strava and I will share it on Twitter and Slack for accountability.

I will not collect any of the money. You can donate yourself or you can give your money to my accountant(Def Leppard). He will donate any funds he receives. If you donate on your own just reach out to him and let him know how much so that he can track it. How much individuals donate will not be tracked just the lump sum. If you can give a little then give a little. If you can give a lot then give a lot. If you can’t give then don’t.

I will start running as soon as we hit the target but the official fundraiser runs from October 1st to October 31st.

 

Thanks for all that each of you do,

Freight

week 0 IPC

Gump off to annihilate the Pax who dared to show and Painlab had a great showing for a Hippa inspired modified Iron Pax Challenge.

That left me and Stroganoff to work through week 0 of the IPC for ourselves.  Up to the Grier parking lot we go.

Warm Up:

Run length of drive and back

Lunge (a certain distance)

20 SSH’s (oyo)

10 Imperial Walkers (ic)

10 Big Boy

10 Merkins

Form:

Reviewed the IPC for form, don’t know why because I butchered it later.

Merkins:  Hands and feet shoulder width apart, down to ground and arms fully extended on up

Squats:  Feet shoulder width, top of legs parallel to ground, butt down, full extension on back of heels up

Big Boy:  Legs out, no supports, full sit up

Bonnie Blairs:  Jump lunges, full down, full up

Burpee:  Squat, extend, full merkin, full up

Iron Pax Challenge:

50 Air Squats

40 Big Boys (the worst)

30 Merkins

20 Bonnie Blairs

10 Burpees

400 M run (one lap around track)

4 rounds

After complete we made one lazy mosey around the track, mumblechatter quite fine at this point.  Great chance to recover and connect.

About 20 CDD’s and 10 LBC’s later it was time to head back to the Schiele.

8:00 and time / Pledge

Announcements:

CSAUP:  9/19, Broke on Q

JJ 5K:  9/26

Mt. Mitchell:  9/27

Gump knows of a 50K on 10/31, if interested see him.  Can do a 16 or 32 mile, your choice

Painlab will be hosting the next 5 weeks of a modified IPC.  T-claps to the 6 who signed up for the challenge today.

Prayers:

Hermie:  Brother is having surgery

Les Nesman:  Wife is home and doing well

Pedal:  Dad and quality of life

Sister Act:  Daughter

Sledge-O-Matic:  Brother

Aye:  Linus

Captain’s maiden Q

Pledge

Warm Up

Side Straddle Hop         10 count cadence

Moroccan Night Clubs   10 count cadence

Cotton Pickers              10 count cadence

WO

Mosey to Robinson Elementary from Pelicans

Step Ups                       15 Serial Count Each Leg

Dips                              30 Serial Count

Mosey to Gaston County Park below School

Partner Up (Parallel Bear Crawl/Mosey-1 Partner & Single Exercise Serial Count-Other Partner)

Merkins                        150 Count Combined

LBCs                             250 Count Combined

Calf Raises                    350 Count Combined

11s Up the steps and back Gaston County Park

American Hammers top of the steps

Squats bottom of the steps

Mosey back to Pelicans

Clavin Led Flutters to the end

Announcements: Same as Before

Prayers: Nation, F3 Families, First Responders

We runneded

We ran. Couple fellas ran some EC.

prayers for;

pizzamans niece as she lost her father

les nessman wife after surgery

shorts sale after his knee surgery

sargentos M has knee surgery upcoming

 

announcements:

jj5k

iron pax

mt mitchell

guns

 

 

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