F3 Gastonia

Fitness, Fellowship, Faith

That Was Dirty

  • When: 07/29/15
  • QIC: Bandit
  • PAX: Monk, Outhouse, Dr. Feelgood, Whoopie, (Dirty) Stroganoff, Goose, Bandit

It was a warm, sticky, gloomy, dirty (well it was when we were done) morning when 7 faithful Gastonia PAX posted for Bandit’s GasHouse beatdown at Martha’s House.  As we gathered, YHC battled his OCD thoughts trying to determine the lack of posting a pre-blast has any significant impact on the number of PAX that post to a workout…

20 minutes earlier… “Hey Goose… remember to put that gas can in the car… we’ll need that”.

Uh, huh…What? oh, OK… its 0530. Let’s roll…

With no FNG’s today, we get started with brief disclaimer.  More accurately, it was a reminder that if YHC is an idiot… yeah, you know the rest.

Warm Up…

  • SSH IC x 25
  • Don Quixote IC x 20
  • Merkins IC x 10
  • Mountain Climbers IC x 10
  • BOYO x 5

Insert Pledge here (thanks for the reminder Dr. Feelgood).

The Thang…

GasHouse Indian Run from Brewsters to Picnic Shelter (about .5 miles).  What is GasHouse Indian Run?  Glad you asked!  Its a normal Indian Run except the last man in the line carries the 2.5 gallon gas can, hands off to PAX directly in front of him before sprinting to the front of the line.  Yes, it was filled with real gas… not water.  Also, as we near our destination, Whoopie turns the finely choreographed exercise into a bad conga line.

On our brief stop at the picnic shelter, we complete 2 rounds of Dips and Derkins.

  • Dips IC (x 15 round 1, x 10 round 2)
  • Derkins IC (x 10 round 1, x 5 round 2)

YHC grabs the GasHouse can for Mosey to lower soccer fields for a 4 corner escalators beatdown.  Counter clockwise to each corner. At each corner, excercises were single count, OYO, then plank and wait for six.  Repeat exercises in reverse.  Rinse and repeat x 2 (reduce reps 50%). It went like this…

  • Merkins x 10/5
  • Mountain Climbers x 20/10
  • Dying Cockroaches x 30/15
  • LBC x 40/20

Goose (hate,hate,hate) shows up the 30/40 somethings…. even when we made him hold position to give other PAX a head start, he smoked everyone.  Where’s Dolph?  Even tricky blocking techniques by Bandit with Whoopies audibles were foiled by the young stallion.  Aye!

Can’t forget proud moment for Mrs. Long as the PAX proclaim Stroganoff’s indellible qualities… “Steven is awesome”, “what a great guy”, “go Steve!  You are rocking it”, “Go Stroganoff”…. follwed by Stroganoff himself…”Guys, that’s my mom, not my girlfriend.  That was dirty.”

Next was the GasHouse Twist… like a Russian Twist, except the PAX sits shoulder to shoulder, feet 6 inches in the air, while passing the gas (uh, I meant gas can) down the line and back (x 2).

GasHouse Indian Run back to Brewsters.

We got back a few minutes early, so we go with people’s choice 5MOM…

  • LBC x 20 (Monk)
  • French Fries x 10 (Dr. Feelgood)
  • Marching Wall Sits x 10 (Outhouse)
  • Prayer Squat x 10 (Whoopie)
  • Flutter Kicks x 10 (Stroganoff)
  • Freddie Mercuries x 10 (Goose)
  • Dying Cockroaches x 10 (Bandit)

Finished with COT and BOM.  Prayers for family of Destiny Stafford, Woopie for Southern Discomfort.  Praise for Bandit’s uncle’s good news – no cancer.


Got this txt msg later in the day… “I wasn’t feeling it but because of all the guys, I pushed through it and accomplished it today.  For me, today was the perfect example of why F3 has been so good for me.  The leadership and commitment coming from F3 Gastonia is inspiring.  Thanks so much!”  Well said.  I could not agree more.  This thing is way bigger than just a good workout.  EH a friend for your next workout – they need it!

1 Comment

  1. Great Q and great BB. This summed it up well.

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