Fitness, Fellowship, Faith

Tag: GasHouse (Page 16 of 53)

Star Wars Day at Gashouse

Another not so gloomy morning at Gashouse for a Star Wars Day beatdown.  The crowd may have been a little thin compared to some other Saturdays but Jedi’s don’t care about quantity, only quality.

No FNG’s so we went with a quick disclaimer before a very short warm-up:

SSH’s X 15 IC

Imperial Walkers X 15 IC

Time to split up the Bootcamp and Painlab and off we went.

The Thang

First, we had to gather our coupons that we were to carry throughout the workout:  a genuine (maybe not) Stormtrooper Helmet, a double-ended light saber and a standard light saber…..all legit.

We moseyed to the Sherwood Elementary track for part I of this Star Wars adventure:

Let’s do a Jedi lap that included running the long straight aways and lunge walking the short sides.  After that, we prepared for some modified Jack Webbs or Jar Jar’s that went like this:

10 Merkins – 5 Air Presses – Run across to other side of field

10 Merkins – 10 Air Presses – Run across to other side of field

10 Merkins – 15 Air Presses – Run across to other side of field

This continued until the last set of 30 Air Presses (How can air presses be so hard?)

Our Female Sith that we sometimes see at Sherwood showed up so we decided to mosey for Part II of the workout:

Mosey the long way up Dixon Rd and back down to First Pres to my favorite set of steps for some singles Dora 1-2-3:

100 Merkins in sets of 25 with running the steps in between; after the Jack Webbs/Jar-Jars, some us had to modify (YHC) and my sets were actually 25-25-20-15-15 but we got it down.

Second was 150 Flutter Kicks in sets of 50 with running the steps in between.

Last was 100 squats in 2 sets of 50 with running in between.

For the record, we still had our Jedi gear with us.

Time to Mosey to the Grier track for Part III which included a little Wolfpack/Jedi Grinder:

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Mosey over to the picnic tables for 2 sets of the following:

Dips X 15 IC – Step ups X 20 IC – Derkins X 10 IC (I’m tired)

Time is winding down so it is time to make the Kessel Run back to the Schiele to catch up with the Painlab group.

We finished off together with 21 burpees in honor of Riley Howell, the young man who sacrificed himself for others during the shooting at UNCC this week.  F3 Waynesville (where Riley is from) asked the Nation to honor him with 21 burpees just before the COT at Saturday workouts as Riley was 21 years old.  We were honored to suffer through them for the cause.  Aye!

COT

Announcements; Several prayer requests; Name-o-Rama

The moleskin:

I had not Q’d at Gashouse in a while so I was looking forward to it and attempted to mix it up with the Star Wars theme.  Thanks to Whoopee and Watts Up for the pre-workout Ruck, really enjoyed the fellowship and work.  As we have more than one of our PAX dealing with family issues, please remember them in our thoughts and prayers.  This past week marked 8 months since the passing of my father.  The Q Source has helped me reflect on these 8 months and how much F3 Gastonia has helped me to keep moving forward.  I have found more support and comfort from F3 than from any other source.  I am grateful and for this reason, I want us all to remember we have opportunities to impact and support each other.

Until the next one.  Aye!

See you in the gloom.

Stroganoff

5 men entered the gloom this morning.  Hank assumed (correctly) that YHC had the Q since… I was there.   A zinger… but accurate.  After some brief parking lot confusion it was 0530 and time to clock in.

Warmup – SSH, Toy Soldiers and Moroccan nightclubs.

Mosey to the lower parking lot.

Blimps

Partner up for Bombs

Wave of merkins and squats.   About this time, with no vehicles in the parking lot, some dude decides to park right where we are.

So – wave of monkey humpers.

Utilize the shelter for a couple of rounds of dips and derkins.

Lunge to the top of the parking lot for triple nickel: hillbilly/calf raises.

Pledge and 22 for the vets.

Round of mary

Slow mosey back to the launching pad.

TIME

COT

Annoucements: hike this Sunday

Prayer requests: our 2.0s

BOM: Tater Hole took us out in prayer.

Philippians 4:13

Huckleberry

Sick? So what!

Been sick for a bit, but I didn’t wanna miss an opportunity to have my own solo Q! So I decided the night before dope up and show up! Nice and warm morning after a lot of rain as the pax’s pulled into Folsom but still had plenty of HIMs ready to get with it.

Started off with disclaimer and little warm up

15 Don Qs

15 Toy soldiers

15 SSH

head up to tennis courts and circle up for what I called “circle of no trust”

starting with the Q each pax calls an exercise for the others to do while he takes a lap.  Several different core exercises were called and  even something we later name as road construction burpees!

After we conplete the circle get up and head to the line for some extra dirty 11s

Merkins on one end with squats on the other with 3 burpees everytime you pass the middle.

After that we have a couple minutes to waist so we circle up and get in 2 minutes of lbcs

Back to the flag for pledge and announcements

Finished with prayer requests and COT

Its an honor know and q the men that showed up! We are all blessed to be able to do so.

Something smells good

Linus needed some Q’s for the Gashouse so Whoopee and I decided to co-Q.  I had some exercises in mind for the workout so I did the pre-work last night and had my car prepped and ready.  I laid out the pain stations and then got to the AO a little early so I mosey’d off for a little EC.  On the way back in I checked out the area where I knew Whoopee was going to take the PAX and there were all his instruments of pain laid out nicely.  I hurried back to the AO to find a bunch of PAX ready to get to work.

0700:  Introduction of Q’s, disclaimer, brief warmup with Roscoe and Whoopee that included squats, heels to heaven, merkins, seal jacks.  Split up for Painlab and Bootcamp.  The Painlab had 9 and bootcamp had 5 (eventually 6).  While the bootcamp moseyed to the flag for the Pledge, Short Sale sent me a text saying he “had issues with the dog” and was wondering where we would be.  I texted back we would be at the church.

After the pledge we moseyed to the Church where we found exercise station one but before we started on our AMRAP I gave a little F3 testimony.

  1.  Since F3, I have found out many things that have made my life better such as Podcasts, Reading Books, (lots of mumblechatter about reading and books.  T-Square claimed he is still using picture books, but maybe that is an improvement from watching Little Einstein videos?)
  2. No matter whether together or alone, the F3 brothers and credo still holds fast.  When you want to quit, give in to your jesters, or just slack off, there is built in accountability within F3. Think about your brothers encouraging you to do better.
  3. If you want to run faster, run with a faster man.  This has been happening all over F3 Gastonia as of late as many men are making serious progress in all F’s.  Everyday you don’t accelerate you are decelerating.  We aren’t getting younger.

When we couldn’t wait any longer for Short Sale, YHC announced the workout.  Complete the exercise and run a lap around the circle in front of the church and proceed to the next pain station.

Exercises:  100 Squats, 100 SSH, 100 LBC’s, 100 Lunges, 100 Flying Squirrels

I set the timer and we were off.  After the first lap we returned for the SSH.  I was fortunate enough that the breeze was blowing from the East which is where DEFIB was getting after the SSH and I smelled his laundered clothing.  If you haven’t posted with Defib, his wife buys Tyler laundry detergent and when you are fortunate to get a waft of his scent it takes you to a beautiful forest with a quiet stream rolling by as birds chirp softly and the biting insects no longer seek to eat you and the cool breezes of the forest make it through all the trees and touch your skin oh so gently as you drift off into a blissful sleep.  Whatever problems you have in life disappear as you dream of walks on the beach with your M who is holding your hand as the waves crash gently around you.  At this moment you forget that you have ever experienced that “not so fresh feeling”.  You are wearing all white clothing like a summer family vacation picture…Oh wait, I still have 100 SSH to do.  Back to the workout. 

Once we got the the lunges, Short Sale pulled in just in time for about 50 of the 100.  He still gets credit for posting since we had more than 30 minutes left in the workout.  His dog Pookie must have really been having bathroom issues.

We decided to break up the Flying Squirrels into 25 reps and then a lap.  This was done 2 times before the timer went off indicating it was time for Whoopee’s portion of the Q.

We ran off to the PAD.  Whoopee had laid out various equipment (very Painlab’ish).  The five stations were as follows:

Station One:  “DEFIB SPECIAL”   two barbells and the excercises were 5 Burpees, 5 Stepups, 5 squat thrusters, 5 Pushup/rows, 5 squat jumps.  (This station was the timer.  When the PAX was finished with this station everyone switched.

Station Two: (two pax)  Pick up a 9 foot log and carry it down the hill and back and then do shoulder presses.

Station Three:  You get your very own log this time.  Use to do push presses, mountain climbers off it, or whatever you want to do.

Station Four:  Carry the weighted GoRuck Sandback up and down the stairs.

Station Five:  Derkins with feet on the wall.

We completed a few rounds of this until Whoopee ended it.  Next we broke up into two teams of three.  Team one carried sandbag and did the stairs.  Team two stayed with Whoopee and repeated the DEFIB SPECIAL with using the dumbells, a rucksack, and a piece of granite.  Two rounds or so before we moseyed back to the AO with all the coupons (minus the logs).

Huckleberry led the Painlab.  Here is what happened there…

First exercise was a wave of merkins, followed by a wave of squats and followed by a wave of LBCs all x 10.
Slow meander to the parking lot.  Route 66 with bear crawls and mountain climbers, returned back with squats and toy soldiers.
Partner up for Dora 123456.  Exercises were:
100 CDDs
200 WW1
300 Squats
400 Hillbilly
500 Calf raises
600 Moroccan nightclubs
Nice work by all, decent amount of mumble chatter.
Next I asked Rudolph to do his boxing routine.  This was especially fun after the Moroccan nightclubs.

Huckleberry had the Painlab PAX circled up for MARY and we joined them.  5 burpees, 5 more burpees, Huckleberry then did 50 LBC’s while the rest of us just waited for the church bells to signal the end of the workout.  Huckleberry apparently is hard of hearing as they started ringing on about rep 30.

Announcements:  Community Foundation Run next Saturday, Cinco de Mitchell, May 5th.  Gastone is Q.  Expect to ruck up Mt. Mitchell and back down on this day.

Prayer Requests:  Voodoo’s Father in Law who has been sick but is improving.  Prayers for each other.

Always good to be at the original AO where it all started over four years ago.  I challenge each PAX, if you have never had a successful EH, keep trying.  Men need the fellowship.  We don’t have to walk alone.

Roscoe/Whoopee/Huckleberry

Philippians 4:13

 

GasHouse 4 Year Anniversary Convergence

After the workout, Freight and I had an impromptu past-nantan meeting-we had to decide about the backblast. Not to sound like Goldilocks, but in my opinion, Freight would be brief and to the point with plenty of zingers to go around. ToolTime would be (ahem) long winded. And Whoopee (me), would be……you fill in the blank (just right???). I don’t think there is a wrong way, but I knew I had time today so I volunteered to do the BB. Here it goes….

Sister Act wanted a memorable 4 year convergence. Knowing he couldn’t be there due to a previously scheduled haircut and manicure, he asked Freight, ToolTime, and me to be the Qs for our convergence. We gladly accepted and like true experienced F3ers, did not discuss what we would be doing until about 4 or 5 days ago then came out with something totally different than we discussed (at least for Freight and me)….more on that later.
We moseyed to the tennis courts and started with a quick disclaimer then we jumped right into the warmup with (what else???) SSH by Freight then Merkins by Whoopee (17 which may or may not have been the number of points Auburn beat UNC last night in the bball tourney). In true sportsmanship, JJ stepped up and took his verbal whipping like a real man-props to him. He might be the most reasonable UNC fan in NC (where were you Dr. Feelgood????). It was ToolTime’s turn and he announced we would be doing Moroccan Night Clubs……as a collective sigh/whine/eye roll was loudly noted. We did MNCs for the next 83 minutes until ToolTime decided he had enough fun. Freight wanted to see what goofballs would look like with this many pax, so we did a few hundred goofballs. That. Was. Good. At this point we split off into BootCamp (Freight/ToolTime/Whoopee as co-Q) and PainLab (HIPAA as Q).
The BootCampers moseyed to the horsetrack for Freight’s part of the workout. Earlier in the week Freight had discussed doing “hill work” and “NUR” and “Joe Hendricks.” Now if there is a flatter part of Folsom in the area, I would like to know where. There was not a hill in sight. In my head I was shuffling around my workout, but then just said WTH, let’s just go with it. I found out later Freight actually scouted out the area the day before and the hills were surrounded by construction work so he changed plans. Freight had us partner up for a workout for a “specified period of time” although no specific time was actually specified. That, my friends, is what you call an attention getter. Another collective whine was produced from the crowd as Freight had us partner up. P1 would do various exercises while P2 ran the straight-a-ways and bear crawled the turns between the cones/markers. The exercises were 20 Merkins followed by 20 Squats then 20 LBFCs. Golddigger called me out multiple times on my form but in my defense, my form was bad due to bad form. Again, in my head, just roll with it. It will be over soon. Well, this went on for a very….long…..time. There was a lot of bitching, I mean, mumble chatter. Freight looked over at me and ToolTime and gave us a few minute warning before handing things over to ToolTime.
ToolTime started off with a little ab work, then moved on to ab work. Once we finished with that, we did some ab work. Not to make things monotonous, ToolTime got crazy towards the end of his time as Q and did some ab work. From the best I can recollect, we then did some ab work. I received a detailed list of the exercises from ToolTime and here is the order of our ab work: LBCs, Crunchy Frogs, Freddy Mercury, Fred Mercury, Bobby Mercury, Enos Mercury, Hilda Mercury, Uncle Remus Mercury, Shamus Mercury, Buford T Justice Mercury, Frederick Mercury, Franz Mercury, Festus Mercury, Testacles (that’s TEST-uh-klees, the Greek God of Ab work) Mercury, Frederico Mercury, and then finished with Francisco (say the first name multiple times like Buddy from Elf) Mercury. All in all, I think this part just flat out sucked. Abs are not something I work on as much as I should so maybe I will make a better effort at this in the future…….maybe……maybe not…….
At this point, I am pretty sure about 4 or 5 doves flew out of the middle of our group of men as ToolTime handed over the keys to Whoopee (that’s me). I believe I also heard angels singing a George Strait song in the background. In my head things were all messed up….no hill, grumpy pax after the blah-blah-blah mercurys we just did, and I had a millennial calling me out on my (lack of ) form. Again, in my defense, my form was bad due to my bad form. I quickly consulted my electronic Weinke…”Mosey to Hill.”  Again, flattest part of Folsom. Not a hill in sight. Flatter than my tire when I was 17 years old with my girlfriend that time when……oops, forget about that story. Time to improvise while I re-work the Weinke. Start with Tabata, everyone LOVES Tabata, right? Actually, ShortSale loves Tabata, but everyone else…..not so much but that’s ok. We can do Tabata for 25 minutes, right? I think we made it 2 minutes before the natives started getting restless. We did 20 seconds of exercise with a 10 second break. We did Merkins, Squats, LBCs?, and I think I saw someone pull out a shank at this point (we are in Folsom, remember?). I quickly called for burpees to give me some time to think. This appeased the said-shanker noted above. Next I pushed the crowd back against the wall with partner work on 11’s with Merkins and Bobby Hurley’s (gut punch just for JJ). This lasted for about 3 or 4 rounds before I saw another shank (could have been JJ). I needed something quick or someone was going to get a wig snatched, and I mean fast-that’s what my wife and 3 daughters say to each other at home and if you have more than 1 daughter, you probably know what I mean. If you happen to be like Dr. Feelgood and have 72 boys at home, you should ask me later.
Like Moses parting the Red Sea, the next idea came to me-Partner Carry’s. Everyone HATES this. This is perfect. I pushed them back against the wall again and told the PAX to partner up with a different partner. P1 and 2 were to circumnavigate the circled square with only one pax on the ground however they wanted-partner carry, fireman carry, piggy back, chicken fight position, whatever. Make a lap with above rules. I gave the Pax a break on lap #2-walk with partner like 3 legged race-basically this was a recovery lap for me. We got back to start with no shanks in sight. For good measure we swapped partners and did another lap with partner carry rules noted above. Once completed we headed back to start for some Mary with the PainLabbers.
thanks-Whoopee
PAINLAB
It was my 2nd year in a row that I was able to Q PainLab at the GasHouse Anniversary convergence. Unsure how many I would have YHC decided to create 18 Pain stations. To my surprise, once the bootcampers took off I was left with 21 willing to step up their soccer arm game.
The Thang:
18 Pain Stations
1 Minute AMRAP
30 second rest
Due to the number of PAX, some PAX paired up and swapped a station exercise with a body weight exercise about 30 seconds through.
Stations:
Jump Rope
Worlds Worst Merkins (Wide Arm, Normal, Diamond – That is 1)
LBC’s
BattleRope #1 – Single Arm Wave or Clap
Man Makers – 15Lb Dumbbells
BattleRope #2 – Double Arm Wave or Figure 8
Man Makers – 20Lb. Dumbbells
BattleRope #3 – SSH with Rope or Side to Side slams
Man Makers – 25Lb. Dumbbells
Core Tire Drag – Tire wasn’t sliding well so some opted to modify this
Slam Ball – Overhead Slams
Sledhammer – Tire Strikes
Turkish Get Ups or Curls – If you’ve never done a TGU do Curls
Tire Flip
KettleBell Swings
Kettlebell Overhead Tricep Press
Kettlebell Chest Press
Kettlebell Pullovers
We had various sizes of Kettlebells for all to try out.
At the halfway mark, or 9 stations, I took the PAX down to the 4th tennis court for something I call “Beep Beep, I’m a Jeep”. Get down in a squat position, hands out front like you are turning a steering wheel and then squat walk. When I yelled “BEEP, BEEP” the PAX responded with “I’M A JEEP”.  we did this for roughly 80 yards.
Return to your stations and lets do the other 9 stations.
Recover.
Now everyone grab either a Kettlebell, Dumbbell, slam ball, cinder block or sledgehammer.
AMRAP – Curls
AMRAP – Overhead Press
AMRAP – Curls
AMRAP – Overhead Press
Recover.
Fresh off the P200 I still had relay race on my mind. Time for a tire flip relay race.
Two tires, Two lines.
1st PAX flips tire 2-3 times then runs to the back of the line and does one burpee then falls back into line. Rest of PAX are to follow behind by bear crawling.  We went 125 yards total distance. Both teams finished at the same time.
We then joined the Bootcampers for some MARY. After doing an absurd amount of Flutter Kicks, Dark Helmet calls out a very strenuous exercise called the “Body Destroyer”! All honesty I don’t know what’s worse, that or Neckies??
RECOVER!
Playlist – Becasue whats PainLab without music??
1st set of 9 rounds – All Megadeath
2nd set of 9 rounds – Motley Crue Playlist
Aye!
HIPAA
COT
  • We heard some wise words spoken from our previous Nantans about leadership and growth.
  • Italian Job delivered a very nice speech on the importance of region growth and getting to know the HIM next to you.
  • FNG Naming ceremony
  • Speed For Need – Community Foundation Run announcement – Sign up to RUN (5K) OR WALK (2K)
  • Register Here 
  • Make sure you select “Speed For Need – F3 Gasatonia” in the “What org are you running for” dropdown box.
BOM – ToolTime took us out
#1 Coffeeteria in all of F3 Nation was held at Country Kitchen. We shut it down!
Special thanks goes out to the TRUEbadours. Thank you for taking the extra time out of your day and spending it with the HIM of F3 Gastonia!
Dark Helmet
Ponytail
Italian Job

Thank you, Tater Hole

7 at Folsom this morning.

Warmup: SSH, Toy Soldiers and Moroccan Nightclubs

Pledge

Mosey to the tennis courts.

AMRAP exercises for two minutes with a break and/or and lap in between.

Back at the start for some mary.

TIME

Announcements: Convergence this Saturday, Mt. Mitchell hike on 05/05, Community Foundation run on April 13th, Keep Pounding 5k on June 1st (get with Ratchet.  He has a team signed up in honor of his son, Action Jackson).

http://events.carolinashealthcarefoundation.org/site/TR/Events/2019KeepPounding?team_id=15043&pg=team&fr_id=2072

Prayer requests: each other, Big Pappy and his family.

BOM: YHC took us out in prayer.

Men – this was not my best offering, and I apologize.  It looked ok on paper, but in actuality, this workout sucked.  Not the good kind of suck, just two levels below JV sucking.

Philippians 4:13

Huckleberry

Hell hath no FURY like a Careless Whisper. Van Two P200

Back to reality this week after a blur of catnaps, long runs, intestinal “touch and go” issues, and laughs.  The Mayor had the Fury cleaned and prepped for the journey to Columbia.  The characters in this story are the Mayor as the Commander, Dolph as the Navigator, Stroganoff as Nantan, Breaker Breaker as just a character, Gold Digger playing himself, Roadie playing the reluctant hero and YHC playing the part of the grey man.

Van One was already running the race and we knew we had to get to Columbia by the start time and there wasn’t much time for any detours.  We all met at the Belmont PD parking area (Thanks to Broke’s connections with law enforcement) at 0815 Friday morning and loaded up the pristine church van.  The Mayor took great pride in this van and you could tell his Extreme Ownership in practice as it had been washed, had air freshener dangling from the mirror, a roll of paper towels, cell chargers, USB chargers, rechargeable lamps, pens, gum, a notebook with directions, legs, instructions, and all things P200, and all his personal kit at arms length on the floorboard next to him.  The outside had been completely made up in F3 Gashouse style with graphics, a sweet skull, the F3 logo, and the word “KILLS” written in red on the back window.  Several people commented the irony of a church van with skulls and “kills” written all over it.  You can take the gashouse out of Gastonia but……A true veteran driver going out in style for his swan song.  What is clear at this point is this ain’t his first van driving rodeo, he says it will be his last, but we all know that if Dolph HC’s for another run he is bringing the Mayor out of retirement for one more “farewell tour”.  It is reminiscent of Kiss, Black Sabbath, or other timeless bands who are looking to capitalize on their previous success one more time.

 

We loaded up the van and as we were getting ready to head out Gold Digger said he forgot the t shirts that Broke had given him the night before.  We had to amend our plan of hitting the road by making a detour.  The Mayor didn’t know where Gold Digger lived but “on Wilkinson” was said many times.  The left turn on Wilkinson was missed and a chorus of backseat drivers led by the Nantan sang a tune of discontent as we wondered if our navigator and driver team was up to the task.  We  headed towards 85 towards Mount Holly and had to make a u-turn near the medical center.  It cost us some time but we made it to Gold Diggers apartment and fortunately he was in and out with t-shirts in mere seconds and that made Roadie ask if he was fast at everything!

Once on the road the Commander and Navigator were giving each other a hard time but it was hard to hear from the 3rd row.  Multiple conversations going on with a certain nervous energy in the van, at least from me.  The Mayor was in charge of the tunes but I heard the commercial break say something about 102.9 “The Light”.  Ummmmm.   The next song was “Careless Whisper”.  Ummmmm   “Hey Mayor what the hell are we listening to?  Embarrassed, he quickly changed the station.  Then someone asked was that performed by George Michael or Wham?  I told everyone don’t answer that it is a trick!  From everyone moment the rest of the trip, someone in our van had that song in their head and Stroganoff actually whistled it several times.

Somewhere near Columbia I realized that although I had eaten breakfast I didn’t leave time for coffee and forgot to drink anything so I had to figure out how much water to chug to hydrate but not so much as to cramp or splash Merlot during the first leg.

Once on the other side of Columbia we got off the interstate and closer and closer to the exchange zone.  After going down some long roads that could best be described as a combination of pine forests and coastal plains, we all wondered where the hell these hills came from?  I thought this race wall all downhill?  They weren’t just steep, they were long and I had to run the first leg for van two Dammit!

The Mayor gave us a nice parking spot and we quickly found the porta jons and the other PAX from Team’s one and two.  It was a happy reunion as we all waited for Dr. Seuss and Short Sale to bring home the last leg of their vans for their respective teams.  I realized after standing in the sun and cooking that I may need some sunscreen since I didn’t bring a hat.  Roadie and I talked later about how hard it is to find hats that fit when you have a big melon on your head.  The one size fits all is a lie.  I started searching for sunscreen.  The First Aid kit that F3 Guts put together for our van had a neck brace and stethoscope but no sunscreen.  I asked around and no one apparently had any sunscreen.  We waited to see who would come to the exchange zone first and it was Dr. Seuss smoking a blistering pace!  Hipaa was ready to go just as Bed Pan brought me some sunscreen.  I quickly doused my face with a generous portion when Short Sale started bringing it home.  I launched out of the start zone while rubbing sunscreen, starting my new Gorun app and watching Hipaa run into the distance.  Could I catch him?

Gastone told me to run a 9 minute pace on the first leg to save myself for the rest of the race.  That went out the window as soon as I started.  I was looking for my first kill.  I thought I was gaining ground but unfortunately Hipaa is the 2018-2019 Most Improved Player and was the rabbit to my Greyhound.  Fortunately up one of the long hills I could see him getting ready to catch a wounded gazelle and I set my sights on that prey as well.  We both got by him for the first kill each.  Hipaa kept the pace going and soon I realized that the gap had been growing slightly.  A 7:49 pace for me and he was under that for sure.  Hand off to Stroganoff at the Exchange Zone.  I was met by encouraging brothers and a bottle of water.  Awesome!  One down, two to go.

At each exchange zone a bottle of water and the van teammates waited to witness the exchange.  Each man was working hard to exceed their anticipated pace.  The order of runners was Roscoe, Stroganoff, Roadie, Gold Digger,Breaker Breaker, and Dolph as the anchor.  Somehow the Mayor can drive and keep the pace for each runner in his head and we were withing minutes of each runner returning based on the math.  Amazing stuff!  After Dolph handed the slap bracelet off to Van one’s first runner JJ we could finally look for something to eat.  We found civilization nearby and settled for Cracker Barrel.  I was looking for a drug store because I wanted some sunscreen.  Once at the CB a few runners hit the bathroom to clean up before we were seated.  Everyone ordered their food and the wait began.  I am not a huge cracker barrel fan.  Comfort food is good but I like big portions.  I didn’t know what to order and was torn like an old sweater.I settled on a chef salad for some reason while everyone else was went with hot meals.    My salad came out first and I patiently waited for someone to tell me to go ahead and eat.  That order came from the Mayor so I started eating.  It takes a few minutes to eat a chef salad, but somehow I was finished before anyone else had anything to eat minus the biscuits and cornbread that came out.  We paid the tab and hit the road.  We skipped finding sunscreen, probably because the sun was starting to  recede in the sky.  We jumped on the interstate briefly and a few miles in there was a sign for a rest area.  Pull on in to that bad boy Mayor!  There were four stalls.  One of the stall was locked but no one was in there!  Dolph and I went full bore MacGuyver and picked the lock.  Thank goodness because we needed all four stalls.  Thank you SCDOT!

Shortly thereafter we pulled into Lake Marion High School shortly thereafter with full belly’s.  It was getting cooler out so the PAX unloaded their sleeping bags and/or inflatable pouch couches, otherwise known as the vagina sofa.  While a few PAX inflated their vagina’s with the wind, The Mayor, who is a veteran race driver, pulled out the portable and rechargeable miniature leaf blower and within seconds had a fully inflated vagina.  There were more vagina’s than expected.  Everyone got cozy in their beds to nap or read or listen or whatever.  Tool Time was out like a light.  Gold Digger was sort of deep breathing.  The rest were trying to sleep.  I think I saw a black couch pouch from BedPan get caught by a wind gust.  Lots of laughter followed.

The sleep was mostly in vain due to the nearby girls softball game  Those girls were chanting NONSTOP.  It was the teenage version of the soccer vuvuzela.  Nightfall descended on the high school and so did the men and women to the field house bathrooms.  The lines were long and the smells were awful.

It was close to the time that Short Sale was going to close out his second run so we loaded up to the entrance and awaited Short Sale to arrive.  It was dark but cool.  Short Sale came in with some other runners so it was sort of confusing but I almost immediately got two kills leaving from that EZ.  This was my longest run of the race at just under nine miles.  Traffic was heavier and it was very dark but I enjoyed the Pandora playlist and trying to get as many kills as possible.  A little over an hour later and I was at the EZ to hand off to Stroganoff.  Little did I know what had just happened as the Van one PAX awaited my arrival.
The following passage as written by the MAYOR:

It was at the end of our second transition in our second leg when it all happened. Most of the team was anxiously waiting stroganoff as he came in from one of his long runs. He had been having some issues with his stomach and had not been feeling good and had a long run on this leg. Dolph had grabbed a the water and headed to the cone area to wait on him. I was behind breaker breaker as he was walking the exchange. And then it happened. From the parking lot to the shoulder of the road was a sunken in 5 foot drainage ditch. On the surface it appeared to be terra firma, however, once breaker breaker boldly stepped forward it became quicksand. As breaker breaker went across, the momentum carried him because it was down (sunken)and he took one step and then another step and fell across on to the other side. Throughout mayors laughing, which attracted a myriad of folks at the exchange zone, Breaker Breaker Remained steadfast in his results. He never showed any emotion and was exemplary with his normal face. Mayor then quickly whipped out his flashlight and asked did he lose his shoes?  The reply came “hell yes I did.” The flashlight shown brightly on these two indention’s. Someone bent down and picked one up because it was reachable and the other one showed at least an 8 inch divot that all you could see was the back of the shoe. It was lost forever.  Something else also happened during this time. You may remember that stroganoff was coming in and had not been feeling well and while our van was gathered around laughing, stroganoff was near the van and feeling bad by himself. The water that Dolph had grabbed was completely forgotten and we abandoned stroganoff to his own until all the laughter had subsided.

You may think this the end of that story, but sometime later it was learned that Breaker Breaker had another pair of Crocs on.  He actually brought two pair!

The rest of the night was a combination of catnaps in the van and shivering.  I couldn’t get warm as I packed too lightly.  Stroganoff and I had some jacked up stomachs.  I felt nautious and we both were trying to figure out where to find a decent bathroom.  I tried at the above mentioned EZ.  It was a nice church and I asked the gentlemen where the bathroom was.  They told me and I went there and walked in to a sort of parlor outside the stalls.  There must have been ten guys lounging around like a frat house while in almost literally the same room other guys were in the stalls playing a symphony of “the sounds of dysentery”.  It made the bathroom scene from Dumb and Dumber seem like just a little gas.  I took a hard pass on that bathroom and prayed it could wait.

A few more stops along the way and we were headed through Monks Corner to the final exchange where Van one would finish up.  We parked in the area designated for vans but it was some distance from the actual exchange zone.  By this time it was probably 40 degrees.  With the exception of Breaker and Gold Digger, everyone else departed the van for a quiet spot without fire ant hills.  The Mayor had backed into a space that when you tried to get something out of the back of the van you had to watch out for the mound.  The Mayor got his inflatable vagina out again.  Roadie slept like a baby.  I think Dolph caught some Z’s.  Stroganoff wore out the porta jon’s three times in three hours.  There was a moth flying around the size of a small pterodactyl.  I don’t know how anyone could sleep with the constant porta jon doors slamming and the parking attendants talking up a storm.  At one point I heard a van turn on.  It was the FURY!  The Mayor’s vagina wasn’t warm enough so he went into the van to turn on some heat.  It was like an oven in there.  I packed up my sleeping bag and got ready to run.  All this time the phone service was nil and there weren’t any messages going through.  We estimated Short Sale’s finish time and we headed to the EZ, some more rested than others.

Short Sale came in hot and I took off for another decent pace and two kills.  I handed off to Stroganoff at daybreak.  We still didn’t have any coffee but at the next EZ a full grown man in a Tigger the Tiger suit was making coffee on the tailgate of his van.

Now Roadie’s third run leg was coming up and he was hoping that Hacksaw was going to run it for him since he was itching to run instead of drive.  That didn’t work out so Roadie was looking at the challenge ahead.  Roadie headed out for a plus seven mile leg.  We stopped the van at mile 3 and waited for him.  He was ahead of his pace and he took a bottle of water and soldiered on.  We drove to mile six and waited.  I asked if psychologically it would help or hurt to have the van there.  Before we discussed it the Mayor pulled off and when went to the EZ and waited for Roadie.  He made it back with a leg cramp and a killer attitude and a huge sense of accomplishment.  I think I speak for the rest of the PAX in van one that this was the highlight of the trip.  Roadie ran further than he ever has and completed all three of his legs.  It…was….awesome!

Gold Digger went out as usual and ran something crazy in the six minute mile range.  He came in hot to the second to last EZ and Breaker Breaker went out to try to catch Bedpan.  He had a solid third leg and he handed off to Dolph for the Glory leg.   We headed to the final EZ where the race ended and met up with the rest of our team.  We got out to see the taco’s and beer and the finish line.  We still didn’t have any sunscreen and this is where those of us wearing shorts thought we were in an episode of “When Animals Attack”.  The black flies started feasting on my legs which were already turning crispy red.  Dolph finished the race and both teams were 33rd and 34th.  Amazing!

A few beers and taco’s later and a group photo and we left to go to the hotel and clean up.  A nice time at night at the hotel saw a more normal schedule with dinners and basketball games.  The next morning Stroganoff we met for breakfast and QSource.  Stroganoff reserved the conference room for a great discussion on Shorties.

We left the hotel more or less rested and hit the road.  We had just gotten into Charlotte and gotten off 77 to 485 where a motorist in clear distress was flagging down cars.  The Mayor pulled over quickly and I jumped out to see what we could do to help.  The man didn’t speak much English but he only wanted directions to Charlotte.  I told him he was in Charlotte and told him where to go.  When I turned around every PAX in van one was right behind me getting my back just in case things went south!

That is a good way to end this (finally!)  F3 is about being their for each other whether you are in need or not.  We do crazy things together and the whole time think about how fortunate we are for the opportunity.  This was my first P200 (although I am a 3x veteran of the 50 mile relay!).  It was a fantastic experience to further bond with the brothers of F3 in Van One and all the other PAX that went out of their comfort zones to do something CSAUP.  I would do it again in a heartbeat.

Roscoe

 

 

Mandelbrot Set – The Story of Big Pappy

10 PAX showed up this morning to get some work in at Folsom. For my first Q, I struggled with coming up with something that would push all of us. I noticed sometimes at Folsom and as I visited other AO’s that Q’s would use music in the exercises.  It dawned on me that it would be better to push to a time over a quantity for my first Q. Hence “Mandelbrot Set – The Story of Big Pappy” was born.

Warm up – Some toy soldiers, daisy pickers, and  Moroccan Nightclubs

The Thang:

Act I  Pappy’s Childhood Years – Run to 4th tennis court and do  20 x XCrunches  then run back and do 20 x LBC’s .  Repeat until Act I is over.

    • Hunger Strike  – Temple of the Dog – I was poor.
    • Sabotage – Beastie Boys – Reason I was poor.
    • Peaches – Presidents of the United States – I moved from the north to the south.

Act II Pappy’s Young Adult Years – Run to 4th tennis court and do 10 merkins then run back and do 10 shoulder touches. Repeat until Act II is over.

    • Mandelbrot Set – Jonathan Coulton – Found that I had a god given gift of understanding advanced mathematics
    • Drunken Sailor – Blaggards – I liked to drink
    • The Gates – Da Vinci’s Notebook – Found that I could code and loved to write code
    • The Most Beautiful Girl in the Room – Flight of the Conchords – Met my M.

Act III Pappy’s Adult Years – Run to 3rd tennis court and do 3 burbees then run back and do 30 monkey humpers. Repeat until Act III is over.

    • RE: Brains – Jonathan Coulton – What it feels like working in a cube everyday.
    • The Backpack Song – Nerf Herder – People with multiple kids would understand.

Credits  – Run to 4th tennis court and do 20 squats then run back and do 20 hillbillies. Repeat until the credits is over.

    • God’s Gonna cut you down – Johnny Cash – For F3 Nothing.
    • Dust in the Wind – Kansas – Your my boy F3 Blue
    • Better Man – Pearl Jam – For F3 Pearl Jam

I overheard a PAX saying he was not sure if he was going to throw up from the music or the workout. Mission Accomplished.

Thanks to all that came out. It was a pleasure to lead a group of fine men that have lead me over the past several months to better health and a better lifestyle.

Announcements:

Convergence on the 30th at Folsom

Prayers:

The P200 guys, Family of Medicine Woman, and the needed unspoken prayers

 

Ratchet VQ w/huck co Q

V day for me and man what a turn out! 27 rock pushers showed  up, which is greatly appreciated!

Started with disclaimer and a lil stretchy warm up!

10 Don Qs.   10 daisy pickers  10 toy soldiers  all in cadence

Up to the tennis courts, partner up!

partner 1 on the line for merkins x20 and squats x20

partner 2 mosey to far end court #6 for 10 crunches bear crawl to next court for 20 American hammers bear crawl next court 30 big boy sit ups bear crawl next  40 flutter kick beat crawl next court 50 lbcs bear crawl last court 60 imperial walkers. Then partner 1 takes off to court six and follow same sets back

Next back on the line partner 1 ssh

partner 2 mosey to far court for 10 burpees mosey back to partner 1 and he goes to far court for 10 burpees. We keep that up every other court till everyone is back to the line. And I must say it got a lot quieter during that set!

Then circle up tight as we can for 27 men and we mtn climb to the song ghostbusters with a merkin every time they say “I ain’t afraid of no ghost” and a burpee everytime they say “ghostbusters”

Hand off to huck and we circle up for wave merkins

Then a lil overloaded version of frisbee rules football which I’m pretty sure nobody knew who’s team they were on!

Back to the flag for 10 minutes of Mary

Pledge followed by announcements and prayer requests

named a fng and finish with cot

P200 Training

I reached out to Linus a few weeks ago to secure the Q for this weekend. It was the Saturday following my half marathon and ahead of the P200. I’ve missed being with the guys for Saturday bootcamps as that was my long training run for the past 8 weeks so here was an opportunity. As the Q, I could control the workout – well, attempt to control is more like it. I was transparent on my pre-tweet via twitter and slack, even offering the white flag of “no burpees.” Well that seemed to get in the crawl of a few who should remain nameless. Maybe they were irked over the historic ACC Tournament Semi-Final game and their team’s performance – hard to say. But the bear was poked and I revised my weinke a bit. With a few minutes before 7 am, the circle began to form and Sister Act surprisingly was not present. Hmm, the one that questioned my workout failed to show. One can only assume he’s currently in a high school auditorium in a small city suffering through15 hours of dance competition with loud women screaming “you go Britini…” (and that is with an “i” on the end – just to be different). Let’s get back to the men actually brave enough to post and accept the challenge. We had an FNG among us – welcome to Jonathan Baines – forever known among F3 as “Wax On.” I gave a high level disclaimer, we recited the Pledge and got into the warm-up.

The script changed a bit with Sister Act but I still felt a bit punchy so…

  • 5 Burpees OYO
  • Squat Merkins – the groans indicated this was enjoyable, especially when I said to hold for a count on the down part
  • Side to Side Lunge – HIPAA jumps in with some drivel about cadence, so I went to a silent count – amazing most still followed

With the chatter beginning and Whoopee needing to leave for AAU basketball – I followed his often lead to be tired of my own warm-up. See you guys – we’re going to run – 7 men followed me out of the parking lot, up Garrison to Grier Track. Other than Gold Digger, I’d say most of us that run probably could use some stretching before getting started to really get loose. I’m not talking about the running nerds that go on a 2 mile warm-up jog, but enough to get loose. Most of us begin with the static stretching – the basic right over left, left over right, pull your leg back on both sides for your hamstring, maybe push against the wall and then take off. Static stretching is worth considering if you haven’t tried it. On the track we began

Walking Toy Soldiers, wide leg swings, walking lunges, high knee pulls, side leg swings, ground sweeps, high knees, butt kickers, karaoke right, then left, and we finished the lap with a 200 m NUR. Lap 2 was a light jog; Laps 3 & 4 were 30 second intervals – begin with speed (400m pace) then recover for 30 seconds with a light jog or walk (you vs. you – modify as needed). With the trip up, we were at 1.5 miles at this point. Fellowship mosey to the Grier Gym.

Next up was a little more than a 2 mile run. Because we had various paces I needed to challenge the faster guys so with that – anyone that gets ahead of the pack by a decent margin (~50 yards or more) must turn around and run to the back of the line – a reverse Indian Run. This kept us together for most of the run with good conversation and fellowship. With 22 minutes to go, I had one other thing planned and shortened it a bit. We arrived at Marilyn Ave, a short incline of 0.07. The GPS indicated the elevation was 15 or so feet but it looked more. We did the Triple Nickel with 5 merkins at the top and 5 lbc’s at the bottom. We then covered the final mile back to base.

COT – Rudolph covered announcements and prayer requests – see his BB for that info. I will highlight the upcoming Convergence at Folsom 3/30 at 0700. Dark Helmet will make a guest appearance. Rudolph challenged to bring an FNG or a Kotter to that workout.

Moleskin – I’ve been working on this one for a while and wanted to try it. Many times these ideas appear to be good but difficult to execute. This actually turned out close to what I’d hoped to achieve. I’d set a goal for 4 miles on the run and ended up at 5 which is a testament to the PAX that followed along and their willingness to accept the challenge. Quiche did his standard amount of complaining – not enough upper body work – meaning he has to do extra credit at home today. Surprisingly he didn’t have an emergency and stayed the entire workout. Monk was steady and strong. Moses has been training not only for the P200 but a Half Marathon he’s running in Charlotte on 3/30 – he’s ready to beast both. Time Frame had new HOKA’s on – I believe he’s caught the fever. Linus pushed his rock once again – all that EC running is paying off. Fresh off an 8 mile EC run Stroganoff and Roscoe accepted the challenge though they noted a few ibuprohen and Epsom salt bath to get ahead of the soreness. For the rest of the P200’er’s and other PAX – you missed on the fun. Hopefully another time soon.

Short Sale

 

« Older posts Newer posts »

© 2025 F3 Gastonia

Theme by Anders NorenUp ↑