Monthly Archive August 2017

Donut Run Options

BRR is 1 week, 3 days away. It’s time to get serious about training. Clearly, this means eating more donuts #carboload.

Tomorrow, we will be running the Reverse North Route. There is also a Long John option on this route and a shorter Jello run. Here are the routes:

Reverse North Route (6.5 miles)
North on Colony
R on Carmel
R on Sharonview
R on Old Providence
R on Lancer
L on Providence Rd. West
R on Rea

Long John Option (7.83 miles)
North on Colony
R on Sharonview (DO NOT turn on Carmel, stay straight and Colony hits Sharonview)
R on Old Providence
R on Lancer
L on Providence Rd. West
R on Rea

Jello Option (4.52 miles)
North on Colony
R on Carmel
R on Camilla (first R)
R on Morrowick
L on Colony

Start times range from 5:05 to 5:20 depending on pace and distance. Use your math skillz to find the best start time.

BW

The Big House – 8/28 Episode: Leg & Arm Day…or…Anything But Burpees

6 PAX gathered in The Gloom with approximately four (4) no shows, yet No Show was in attendance. Armpit/Udder/Mountie/FNG

Nevertheless, a preview was given that Legs, abs and arms would be the focus of the day (I OD’d on burpee workouts last week), disclaimer was given and we moseyed off to a parking lot we had never been in before.

COP
SSHx20
MerkX15
MountainClimbX20
LSSx20

The Thang
Mosey to Grace Life Church Parking Lot, Partner up!
Partner 1 does Dolleys
Partner 2 bear crawls to mid-point of parking lot, does Dolleys while P1 bear crawls to catch up
Repeato

Mosey to Pineville Lake Park parking lot, where we were met by a ferocious four-legged dog (no, Lt. Dan was already with us). Thankfully Cujo (yipyip terrier) was safely behind a chain link fence. Anyway…on with the program.

Same partners
P1: Flutters
P2: bear crawls to mid-point, does Flutters while P1 bear crawls to catch up
(Yikes, FidoCujo’s really pissed, so we’d better just repeato back the way we came.

Okay, everybody grab a curling rock for arm curl suicides at Dumpster Hill (as No Show called it):
20 arm curls, run to first hill, 10 jump squats, run back down for 20 more arm curls, run to second hill (further away), 10 jump squats, run back down to rock
Repeato

Static arm curls X 60 seconds
(This was about the time where Lt. Dan attempted to take his excessively large rock back to customer service for an excessively small one. Since he had the receipt and it looked like a good rock to me, this was allowed.)

Okay, everyone back with their rocks? Great. NOW PASS THE ROCK TO THE PAX ON YOUR RIGHT! HA HA HA! Take that, LtD. (I was standing in line to receive the smaller rock.)

Circle up for OYO (on your own) reps:
10 LSS while holding the rock
Drop for 10 Merks
Pass the rock to the next PAX on the right
10 lunges (5 each leg)
Drop for 10 Merks
10 arm curls
Drop for 10 Merks
Repeato until everyone has their rock back

plank up for 60 seconds

Done? Let’s mosey back via Indian Run (Unsure if this should be Native American Run or truly from the country of India)

Get back to the Pineville PD parking lot, everything just like we left it. #SafestAOEver

We got our 2.0 miles in, so sayeth my Garmin. WELL DONE.

Time for LBCs x30 and a round robin protractor, everyone calls out a degree.

FIN/COT

Great work out there by everyone. A few observations:
– Pvt. Benjamin is a monster. Dude was in front the entire time and didn’t seem to be hurting one bit.
– No Show and Cheddar were all business this morning, knocking out reps and moving with a purpose.
– Toolbag posts at The Big House more consistently than the site Qs do, I think. Still looking strong and I continue to be amazed at your commitment given how quickly you and M had your bundle of joy. If you meet other PAX who have an M w/a bun in the oven, please take them under your wing and encourage them to keep posting even after 2.0’s arrival. It’s easy for new dads to get swallowed whole by the awesome responsibility of being a parent. You’re a great example of a HIM who supports his family and supports himself as well. Aye.
– Lt. Dan – glad to see you as a regular poster at The Big House again. Also, you get MAJOR #Tclaps for HC’ing to Q at The Big House once in November and once in December! I’m already looking forward to it. Thanks for stepping up #LarryBird

Announcements
Isabella Santos 5-k September 30th. Sign up today!
– Everyone Post at the Maul this Wednesday for Outback’s final Q in the SOB / A51 Region. He is moving to California and will be sorely missed.

It was an honor to lead this morning.

Quantity Over Quality

The below was submitted by Tulip—
20 men showed up by 0530 for a cool, wet morning. Disclaimer given and we began…
Warm-Up
  • Side Straddle Hop (x25)
  • Imperial Walker (x25)
  • Jog to the rock and back
  • Merkins / Burpees / Low Slow Squat w/ Bell / Swings (1st Rd: 6/6/10, 2nd Rd: 8/8/20, 3rd Rd: 10/10/30)
  • Mosey w/ bell to back entrance of Christ Covenant
Round 1
Partner up with like-sized bell and line up inside the track facing the road. Complete the following sets then flapjack:
  1. Partner 1 farmer carry (2 bells) w/ shrugs to fence and back, Partner 2 burpees
  2. Partner 1 lateral lunge (1 bell) to fence and back, Partner 2 mountain climbers.
  3. Partner 1 lunges (no bell) to fence and back, Partner 2 merkins.

Rinse and repeat (second time go halfway to fence and back on sets 2 and 3). Plankwork and 30 LBCs.

 
Round 2
Partner 1 runs to fence and back, partner 2 does bell exercise (can do doubles if you want), flapjack:
  1. Squats
  2. Swings
  3. Dead lift
  4. Right-arm cleans / Left-arm cleans
  5. Right-arm snatch / Left-arm snatch
  6. Overhead press
Moleskine
The light drizzle made for a soggy morning, but there weren’t too many complaints. It was a while before the Q heard the end of chatter about his “quality over quantity” blunder, a statement which proved to be a self-fulfilling prophecy when we got to the first round of mountain climbers and merkins. We kept moving and the guys put in some good work, some of whom even started the morning with a pre-run.
Announcements
  • November 4 5k at Christ Covenant to benefit The Exceptional Foundation for special needs adults. See Tackling Dummy for more info.
  • Gumby on Wednesdays at the Scout Hut – flexibility recovery workout.

More Raintree Fun

Twenty gathered this cool and unexpectedly misty morning at SCMS for another edition of Fast Twitch.  With BRR still far enough out, YHC decided to keep the hills coming. Here’s what we did.

The Thang

Quick disclaimer then mosey over to the intersection of Wind Bluff and Raintree via Woodfox and Rounding Run. Once there, select a partner, preferably of similar speed. Partner 1 runs down Wind Bluff to the third speed bump, turns around and heads back. Partner 2 runs down Raintree to the stop sign at Four Mile Creek, turns around and heads back. When the partners meet, 10 jump squats. Flap jack directions. Keep repeating this until 06:05. Head back to the launch the way we came, but make a pit stop at Rising Meadows. This is where the mumblechatter/refusnicking begins. Nothing too crazy with the workout though. Run forward up the hill to the first street light then turn around and run backward to the next street light. Easy jog down. Repeato one more time. Run back to the launch. Done.

Naked Moleskin

Good work today men. Running these hills is not the most pleasant experience, but it surely has to help with BRR. The weather was very much welcomed this morning. It is just a tease, but at least we are that much closer to fall. Thanks Purple Haze for the take out.

Announcements

-F3 Golf coming up on October 27th. Check out the website f3golf.com

-I’ll Push You is partnering with Speed for Need. Please have a look at the website  https://www.illpushyou.com/ and watch the movie trailer. The movie is coming out on Nov. 2nd. It will be shown in select theatres in our area for one night only. The tickets are limited so get them now.

Purpose trumps “nice”

Monday are for kettlebells. Six plus I did the right thing and came to Foxhole for a weekly dose of iron.

Warm-up lap around the school

COP
Side straddle hops x 15
Figure 8s x 10
Stretch the hips / Cossacks
Mountain climbers x 15
Around the world x 10
Peter Parker x 15
Halos x 10

Cobbler exits to find a restroom.

Main Event
Elon Elem Corner 1
20 two-handed swings
20 ‘Mericans
20 Goblet squats
Weighted carry to next corner.

Corner 2
10 R-hand swings
10 L-hand swings
20 atomic ‘Mericans
20 tea bag squats
Weighted carry to next corner.

Corner 3
10 Alternating swings
20 Man-maker ‘Mericans
20 Thrusters
Weighted carry to next corner.

Corner 4
20 American swings
20 ‘Mericans with kick-out
20 Clean & press
Weighted carry to back to start

Cobbler returns. The is increased tension with the other group of men who may or may not exercise at the same time. What is the deal with those dudes?

20 two-handed swings
20 ‘Mericans
20 Goblet squats

Grab a partner. (Argonaut is so strong he is both partners.)
P1 – 3 broad jumps & sprint
P2 – 5 rows (each side) 10 Sumo-deadlift, high pulls until P1 returns x 2
then
P1 – 3 broad jumps & sprint
P2 – 5 snatches each side x 2

A stellar crew came out today. Aside from one minor dissenting voice about the opening lap, everyone was game for the Cossacks, atomic ‘Mericans and even the b-boi style of the ‘Merican kick-outs. (Maybe because the latter were so difficult and require concentration.)

It is mornings like this when I reminded of the writings of Marcus Aurelius who in Meditations penned, “So you were born to feel “nice”? Instead of doing things and experiencing them? Don’t you see the plants, the birds, the ants and spiders and bees going about their individual tasks, putting the world in order, as best they can? And you’re not willing to do your job as a human being? Why aren’t you running to do what your nature demands?In essence, we are here to work with purpose to make our selves and our world better. Aye!

Beating a Horse Dead

It was the Run Before the Sun, the Brawl to Decide it All, The War to Settle the Score, The Thrills in Sardis Hills, The Hell on Old Bell, The South Charlotte Skirmish, The Mountain View Melee, The Predawn Donnybrook, and something else incorporating Fracas that I just couldn’t think of.  Seventeen combatants and one slow guy in blinky lights entered the arena of Horsey McHorseArse (still a worse name than when the Big 10 named its divisions Legends and Leaders) to answer the question: Quien Es Mas Macho?  Most read the PrePreBlast and the PreBlast to know what to do but others did not so we gave a quick tutorial on how we would be deciding the 2017 season championship as we set on an Iron Maiden warm up (Run to the Hills).

The competitors would battle each other, the hills, and the dark recesses of their own minds to take the title.  They would have to gore the Lumbering Ox as many times as possible by passing the Q on the main loop then getting down and back up the first hill as many times as possible during the allotted time, after starting with 10 burpees to allow the Ox to slowly labor up the first hill.  Some figured out their strategies quickly and were quickly able to master the course.  Some gambled and relied solely on running ability, paying no mind to the most effective places to make passes.  A few didn’t really understand what was going on, and one competitor blatantly abused the rulebook in much the same way as spread offense teams have their offensive lines block 10 yards downfield on pass plays.  Simply distasteful.  A quick scan of the PAX list should give you an idea of who the culprit was.  Most of the PAX made their first pass just before the Mt. Charlotte hill in turn two.  Alf looked like he was on a business trip and not a pleasure cruise.  Pop Tart flew by right out of the gate, and for a second I wondered if he might be mounting a serious challenge, but at the end when he turned out to not really understand the format everything snapped right back into focus.  Although my job today was to be the human sacrifice, the Lumbering Ox did have a couple of tricks to play, mainly in the form of some surprise sprints just when somebody was about to make a pass.  Prohibition especially enjoyed those.  There were some biological weapons in the battle plan but they went un-deployed due to less than full confidence in the release mechanism.  At 6:08 we gathered the group by the neon encrusted pole that flies Old Glory to recite the pledge.  At this point a school bus pulled up and stopped, assuming that the figures in the dark were awaiting educational transport.  Imagine the driver’s surprise to see a bunch of dudes in their thirties and forties, and one old guy.  After the bus drove off and the pledge, we ran back down the hill and the PAX did ten more burpees while the Lumbering Ox stampeded toward the launch lot offering the opportunity to gain one last kill.  So who climbed the ladder to glory and claimed his place in the pantheon of sporting greats?  Before we get to that we have to handle another matter.

First we have to award the title of Peoples’ Champion.  The Peoples’ Champion is Geraldo.  Day in and day out Geraldo shows up, gets to work, and puts foot to backside.  He sets an example for all of us that strive for constant self improvement.  Now he has a moniker worthy of a champion and has earned the right to refer to himself in the third person.  Congratulations.

If I was a betting man I would have put my money on Rachel to win this morning’s race as I’m sure many others would have.  I would have lost that bet.  That’s right, we had an upset.  Not the caliber of a mixed martial arts fighter beating a boxer in actual boxing, but an upset nonetheless.  Was it a poor race strategy?  Was it an execution issue?  Was it a chance encounter with gas station sushi?  We may never know.  Instead we saw an absolutely dominant performance by our favorite Melmacian.  Alf bested the field by a full three passes.  It was an absolute clinic.  He structured his passes so that he was almost always close to the downhill and he anticipated the sprint intervals.  Conventional wisdom dictates that title bouts need to be definitely won to be considered legitimate, and Alf is apparently not the type to leave anything in the hands of the judges.  This was a a brutal knockout.  This was a beating along the lines of Alabama vs. Notre Dame.  He was simply a man among boys today.  Congratulations.  I hope that for the next year you arrive at every workout adorned in gold and fur, with an entourage including a guy whose sole job is to hold the championship belt in the air above his head and a hype man who just walks in front of you yelling “THE CHAMP IS HERE!”.

Final Standings:

Win (10) – Alf

Place (tie, 7) – Baracus, Hollins (not certain this is the correct name), Ann & Hope (again, not sure this is the correct name)

Show (6) – Rachel  (I’m not mad, I’m just disappointed)

Glue – Prohibition/Chin Music/Fault Line/Kraken? (possible wrong name) with 5, Chelms/Hannibal with 4, Grave Dancer/Carrier/Geraldo/Spooky Jon with 3, and Slice/Pop Tart with unknown scores and an inability to follow directions.

It was strange for me to Q a running workout since I neither enjoy running nor have any talent for it, but I was added to the roster simply to write a backblast.  Well, I came here to do two things: run slow and type some mildly entertaining words.   A quick scan of Strava will demonstrate that the running slow part has been taken care of.  Now as we enter the fortnight of final preparation then taper for the Blue Ridge Relay, we pull the lids down over the cold, lifeless eyes of this horsey.  I hope the the hay tastes sweet and the jockeys are sparse with the whip up in horsey heaven.  Until next year when a new horsey trots into town, ready to be mounted and ridden for the summer, we throw some dirt on the equine corpse and bid farewell to the bizarre neighborhood where it resides.  Go forth now and dominate the BRR men of Area 51.  Ensure that horsey did not die in vain.  Roll Tide.

Preblast – Measure TWICE!

Community House MS 800s
Community House MS Track Layout

This is the week to measure at Swift.  Considerably easier than an all-out race, having a workout you repeat from time to time will help you to gauge your fitness level.  We’ll be meeting at the Community House Middle School track.  The address is 9500 Community House Rd, Charlotte, NC 28277, but you will be using the Northern Bus Lot entrance off Community House Rd to get to the track.

The THANG:

  • 0500 – Arrive on site to get your bearings and some extra credit warm-up.
  • 0515 – Start warm-up of approximately 10 Minutes easy running (while going over the track layout for the morning) and 5 minutes of drills.
  • 0530 – Get into groups that you normally run with.  Always try to start with at least one other person.  The quantity of intervals you get in is not critical, for it’s the consistency of the intervals that will be key.
    • ODD Interval: Use Lanes 1&2 to run 800m (2 laps of the track) at Interval Pace (a.k.a. I-pace, 2 mile race pace, VO2Max, or a “Hard” effort – find your’s here at http://runsmartproject.com/calculator).  This will be run in the normal direction of the track.  Refer to Picture Layout linked above for an overview.
    • ODD Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, using the diamond cone formation as a turnaround point, and run back to main Start/Finish line to get to starting point for the EVEN intervals.
    • EVEN Interval: Use Lanes 5&6 to run 800m at I-pace on the Outside Lanes of the track in the Opposite Direction
      • Note: because the Outside lanes are a further distance, the finish point of this interval is not the same as the starting point.  Finish the second lap at the flashing cones.
    • EVEN Recovery: RECOVER IN LANES 3&4. Recover 200m around the curve, past the main Start/Finish area, use the diamond cone formation as a turnaround point, and run back to the main Start/Finish line to get to starting point for the ODD intervals.
    • REPEATO until 0610.
  • 0610 – Don’t start another interval past 0610.  Gather your things, get some easy running in, and head to the parking lot.
  • 0615 – COT in the Parking Lot.
  • 0630ish – 3rdF Timekeeper at the Einstein Bagels.

Community House MS 800s

Community House MS Track Layout

 

Just what the Dr ordered ….

10 men and met up on a cool August morning and were promised minimal running. Workout began with a run to Pellyn Wood down to the bottom of the hill on Gorham Dr. After the obligatory side straddle hop, we started with an unpleasant 10 minute Burpee ladder.

Minute 1: 10 Burpees
Minute 2: 11 Burpees
Minute 3: 12 Burpees
Minute 4: 13 Burpees
Minute 5: 14 Burpees
Minute 6:13 Burpees
Minute 8: 12 Burpees
Minute 9: 11 Burpees
Minute 10: 10 Burpees

By the end of the ladder, I think only Benefactor and Rock were still knocking out the Burpee’s (although one was slightly more audible than the other)

Then we progressed to:
30 second sprint up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down

30 second sprints up Gorham Dr followed by
30 murkins
30 LBCs
30 squats
jog back down

30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down

30 second sprints up Gorham Dr followed by
15 widearm murkins
15 diamond murklins
30 Russian twists
30 squats
jog back down

and finally, one last 30 second sprints up Gorham Dr and run back to COT

total miles 3.2
total burpees 120
total fun score C+

 

Announcements

Welcome to Juko visiting from Durham. F3 nation in Durham is thriving.
The Give2give campaign only has a few days left, http://f3nation.com/2017/07/29/give2give-august-1-31-2017/

“Half-Century and Grumpy”

17 Goats joined YHC for a Milestone B-Day/BRR-is-near style workout.  August 25 is the Birthdate for YHC… and this year happened to be the year of Respect… So the workout needed to reflect the significance of the date… so we did :50 Intervals over one of Raintree’s notorious hills… Windbluff.

The program was simple:

  1. Mosey from SCMS to Windbluff; dynamic stretching
  2. :50 I-pace on Windbluff towards Providence, then mosey back to start (x2)
  3. :50 I-pace on Windbluff towards Raintree Ln, then mosey back to start
  4. We repeated that 3 times
  5. Run to bottom of Raintree by RTCC, then do Fartlek :50 on/:50 off back to SCMS.

DONE!  Everyone got between 5 – 5.25 miles.  Excellent job!

Moleskin

Guys… I’ll be honest I’ve approached my Half-Century birthday with some bit of trepidation.  I know I ain’t getting younger!!  BUT, I will say F3 has helped me FEEL great, and pretty much ambivalent to my age, as well as to the age of the guys I workout with through the week.  My Dr. continually says I’ve added 10-15 years to my life… And while I’ve accomplished many fitness goals that I wouldn’t have been able to do on my own, MOST IMPORTANTLY, I’ve made some incredible friendships that have encouraged me to be a better Christian, a better Husband, a better Dad, and hopefully a better friend.

You guys are awesome!

I hope I captured The Mouth’s title correctly… but everyone who knows me, and knows The Mouth… knows I really wasn’t Grumpy… at least no more than usual!!  And he knows, that I know, that he knows, that I know…. that it always comes with smiles!  #TWSS   At least it made for some good conversation!!

Thanks to Joker for the kind words in the COT… That meant a lot to me!  Joker was leading the pack the whole morning… he is BRR-ready…. but still needs to experience the BRR.  We’re going to get him on a team one of these years!

Thanks to Insomniac for nearly breaking my back with the bear hug… which nearly violated the “No Injuries” policy that is strictly enforced from now until BRR!!  But seriously, I love having you there on Fridays.  You have improved TREMENDOUSLY!!

Great to have Grave Dancer, site FNG, out to do the Pre-Run and Main Event!  Strong running!  Come join us any time… and best of luck in the BRR!

Also great to have Pop Tart join us for 2nd or 3rd week!  Very strong!  You guys are going to do great at BRR!

Goonie looking very strong… at the front most of the morning!  Always great to have you join us!!

Everyone is getting BRR-Strong!  I can’t say enough of how proud I am of all the guys that are going to do this for the first time!  Early Bird, Benny, Tweetsie, Lois, Fleetwood, Jello, Drano (plus Houdini who wasn’t here on Friday)… you guys are going to be awesome!

I have to also double-thank the guys that are going back to BRR for a 2nd time… we wouldn’t have a team without your guys’ encouragement, leadership and stupidity… I mean perseverance… to go back for a 2nd year of this nonsense!  Sensei, Nomad, Insomniac, Slice… (plus a few regulars not here on Friday, including Retread and Kilowatt)… you guys are incredible!

Slice had to develop his own workout as he missed where we headed to… although I’m not sure exactly HOW hard he tried to find us… 🙂 .  And then there is Sensei… who has to not only run with me… but has to listen to me the entire time!  Pray for his sanity!

I couldn’t help but be a little sentimental about the day!  Nomad summed it up with some words of advice… “After 50, never pass up a restroom, and be suspicious of every fart.”

Half-Century and Grumpy… Here’s to the next 50!!

Announcements:

  1.  Keep Slice and his Dad in your prayers!  His Dad had a terrible accident a couple of weeks ago… and on top of that, was already scheduled for some surgery on Friday not related to his accident.  That surgery went great on Friday, which is AWESOME news!!  But his Dad is going to need a TON of recovery and support.  Keep Slice, his Mom and Dad, and his family in your prayers!
  2. Houston… I’m sure everyone knows someone affected… I can’t even fathom the devastation that is happening down there.

 

 

Horsey Preblast: Don’t Tell PETA

Just one more.  One more Monday of this buffoonery then we can get back to making Mondays great again.  Seriously, after tomorrow start going to Diamondhead and/or Foxhole because Mondays are for kettlebells.  Before we restore our collective sanity however, we have a champion to crown, and the Eight Belles Ladder Match is how we’ll do it.  Eight Belles was a filly who finished second in the 2008 Kentucky Derby, but broke her ankle and was euthanized right on the track.  This seems a fitting name for putting Horsey to sleep.  The ladder match part is how we’re going to structure this thing tomorrow.  Each time you score a point you have to climb the ladder.  Tomorrow will be a points based scoring system with winner take all.  Here’s how we’ll do it:

  • At 5:15 we will leave the parking lot and run toward the Horsey course.  I will be the Pace Car and for this warmup stretch the group will stay together.  It will be a slower pace than the group is used to because you peoples’ warmup pace is my threshold pace.  It will help build the anticipation and tension though, so it will be good.
  • When we reach the manhole cover at the base of Blue Ridge Circle the Pace Car become the Lumbering Ox and will start running up the hill and yell GO, signifying the drop of the green flag.  The field will do 10 burpees in order to give the Lumbering Ox a few seconds to get up the hill a bit, and once the burpees are complete the field will begin the task of killing the Lumbering Ox.
  • The Lumbering Ox will run in a counterclockwise oval, turning right on Mountainview, bending around to Wilby, and taking Wilby all the way back until it meets Mountainview again.  Every time a PAX passes the Lumbering Ox, immediately head back down the Blue Ride hill and put a foot on the manhole to register a point.  Note, once making a pass, PAX can either continue counterclockwise to get down the hill, turn around and go clockwise to get down, or take the Blue Ride shortcut to get back.  Structuring your passes will provide the mental aspect of this challenge, and if you time them well you can pick up a few quick points.  Continue making as many kills as possible until 6:08.
  • At 6:08 gather at the neon wrapped flag pole for the Pledge.  After the pledge follow the Pace Car back down to the base of the hill and eye each other suspiciously as you try to figure out who is in the lead.  Once back down the hill the Lumbering Ox will keep running toward the parking lot and the field will do 10 burpees then take off with the chance to get one last kill before reaching the lot.
  • At COT each PAX will announce their point total after Hospital Name, F3 Name, and Age and we will learn who gets to tote the virtual championship belt for the next year.

That’s it, that’s all there is to it.  How many times can you pass a slow guy running in a circle and get down and back up a hill?  The Lumbering Ox may have a trick or two to play, but will not stray from the counterclockwise oval.  Be fast, be smart with the location of your passes, and be merciless in your will to dispatch the competition.  Jockeys to the paddock, it’s race time.