F3 Gastonia

Fitness, Fellowship, Faith

I Hate the Beatles (or I do now)

  • When: 12/09/2017
  • QIC: Short Sale
  • PAX: Tool Time, JJ, Stone Cold, Stroganoff, Bandit, Goose, Reeses, Madoff, Rudolph, Roscoe, Short Sale (QIC)

Stroganoff advertised the GasHouse Q was available and I had a few ideas burning a hole in my bag of Weinke’s that I was interested to try…sign me up. The “Oh $h#! moment came when the weather forecast began calling for snow. I can’t back out now, can I? I recall last year a few fools, um, I mean PAX posted in the snow. Cursed those F3 5 Principles…so I double prepare with two Weinkes; one I hoped to use with all my bag of tricks and the contingency Weinke under the picnic shelter (I’m sure there is an off color remark that I should make but I’ll abstain for now). The alarm hits 0600 and I stagger from my cozy bed and stare out the window to check Mother Nature’s agenda: no snow, just wet ground and a chilly 35 degrees was thankfully absent any significant wind. Time to suit up and pack the coupons, we’re going with Weinke #1.

Tool Time texted on the way with a screen shot of a “Tool” song – he was getting fired up to fuel the mumble chatter. Stone Cold and Roscoe were in the parking lot talking shop. Roscoe had been on a crime scene since 0300 and came directly to the GasHouse so he could post #HIM. Stroganoff hops out of his car, plants the shovel flag, goes to his six to knock out 100 LBC’s; Roscoe joins him. Bandit rolls in with his two sons, ready to work. No one shows for Rudolph’s Pain Lab (he’ll get you back) so he joins us. As I’m giving the disclaimer to ensure the PAX are mindful of the wet ground and to be sure-footed, Madoff wheels in hot to join us. We stood at attention for the pledge. Now, time to get this party started.


  • 5 Burpees OYO
  • Toy Soldiers x 10 IC
  • MNC x 10 IC
  • Squat Merkins x 10 SC (this was a crowd pleaser, be on the lookout for it)
  • Seal Jacks x 10 IC
  • 5 Burpees OYO
  • Follow me…to the amphitheater at the back entrance to the museum


Using the 5 steps we’ll do 11’s starting with 10 SSH at the top and 1 LBC at the bottom; decreasing and increasing until 55 of each are complete. The thick stairs provided a nice burn on the climb. All PAX are planking…time to mosey to First Presbyterian Church back parking lot. Upon arrival I asked if any of the PAX were Beatles fans; got a few hands raised. Our two young men Goose and Reeses may  have to Google who “The Beatles” actually are. I suspect for the 10 other PAX they now have a new found association of hate if they ever hear the lyrics of “Let it Be” played again. What did we do you are now curious? Instead of the plank/merkin fun with Roxanne or Bring Sally Up, the PAX were instructed to bear crawl between the parking lot medians and each time the lyric: “Let it Be” was sung, stop and perform one merkin. In case you’d like to try this at home, there are 41 occasions for that line in the song and the song lasts four minutes…you’re welcome, and don’t hurt yourself. There was plenty of chatter during this epic event. I am Q at the Goat next week and don’t think for an instance this will not be introduced for your pleasure – you’ve now been warned. Lot’s more to do so we moseyed to the back entrance to the youth building at the church but instead of simply running up the slight incline, let’s perform side to side ski mogul jumps, just to get our legs burning as much as our arms and shoulders.

At the top of the hill were the coupon’s, the Q’s gift to the PAX. We divided into three groups where I now realized with 11 men, it should have been 3 groups of 3 and 1 group of 2 but instead I formed 2 groups of 4 and 1 group of 3 = Q Fail…blame it on the cold (which I will in just a minute). We worked through four stations of Tabata: 30 seconds on, 10 seconds off for three sets (throughly confused? I’m just glad I had a Weinke). The stations were:

  • Renegade Row, Merkin, Burp with either bricks or dumbbells
  • Block Curls (big block and half blocks – Slaw – needed your blocks)
  • Rifle Squats with sand filled PVC
  • Curtsy Lunge with rounded raise – this one takes a slight bit of coordination but quickly becomes painful lifting your arms with water jugs as your right leg crosses behind left lunge (you tube it)

I had a new set list for the workout. Once I realized Whoopee wasn’t going to post (benefit of the doubt that he is on call saving lives) I deleted my George Straight song. I made Roscoe happy with a few Dream Theatre songs. After that session we did a count off and offered the PAX a chance to catch their breath before the next segment where we went to the wooden benches left of the building. To my knowledge, they have never been used in one of our GasHouse workouts…until now. Spread out and grab some bench for:

  • Derkins
  • Bench Humpers (Rudolph named this one since I didn’t have a real name for it)
  • Abyss Merkins (this is how they were actually intended to be performed)
  • Dips

Once again, 30 seconds on/10 seconds off, 3 rounds until the cold zapped my phone battery and we had to adjust to my watch for the final set. Once completed it was time to return to the museum where we had about 8 minutes for Mary.

  • Flutter Kicks x 20
  • Chopsticks x 15
  • Leg Lifts x 10
  • American Hammer x 20
  • LBC’s x 15
  • Fifer Scissor Punch x 10
  • Jingle Balls x 20
  • Plank Jacks x 15
  • Dying Cockroach x 10
  • Rather than repeat the set, I offered PAX choice:
  • Tool Time – V up Roll Up
  • Roscoe – can’t remember
  • Stroganoff – what else?? more Flutter Kicks
  • TIME!


Roscoe asked for prayers for the homicide victim that he worked earlier that morning. Bandit, Goose, and Reese’s aunt is improving with her chemo treatments, Tool Time’s co-working fighting cancer and my daughter’s concussion. Announcements for the Joe Davis event in January.


We had a fun group today pushing each other and working hard. At 35 degrees with snow flurries this could have easily been a small number of PAX. It was a good push by all the guys. Something sparked 10 other men (Bandit may have strongly encouraged his boys to join him…) to get out of the fartsack this morning, well Roscoe had to work before coming, but he posted. Maybe we’re a little insane…speaking of, Tool Time said he is sneaking into my garage to steal my workout dvd’s but I’ve committed these sinister acts to memory so there is no escaping. Sometimes you just have to “Let it Be.” Until the next time (which is Thursday at The Goat).

Short Sale


1 Comment

  1. Actually… Goose and Reeses were pushing me. Success!!!

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