Author: Slaw (Page 2 of 8)

Gashouse 10/28/23

October 31, 2023 / Slaw / 0 Comments

When Short Sale reached out to YHC to grab a Q, YHC knew exactly what he would do. Bring the blocks to Gashouse and administer the same Iron PAX challenge he led at Folsom a couple months ago! It’s a heck of a beatdown, and it truly is you vs. you.

Warmup: The usual stuff

PLEDGE

Nutria takes the pain lab boys and the boot campers follow YHC across Garrison to the library parking lot. Grab a coupon out of the bed of the truck and line up side-by-side on one side of the parking lot. The thing to remember is that all the exercises are performed in 25 rep sets. After 25 reps, set the coupon down, mosey to the other side of the parking lot, do 3 Burpees, then return to coupon and resume the reps until all reps for that exercise are completed. Exercises are reps were as follows:

200 Curls
175 Squats
150 Overhead Presses
125 Block Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs
25 Blockees

Mumble chatter was light, then got better after awhile. Some bad dad jokes (Broke has a few if you really have nothing better to do with your life). Some discussion on if (or when) the “b!tch” will be back. See Whoopee’s downtown BB if you need clarification. He wasn’t at Gashouse, either. The valley is deep.

All the PAX pushed hard. Like YHC stated earlier, this one’s a gasser. We put the coupons back and moseyed back to start just as the 8 o’clock church bells rang. Great work, men!

Announcements:

11/4 – 24 hour run at Old School. Start time is 0530. Also, Folsom will be closed and all Dallas boys meet at Old School for The Touchdown Beatdown. Winner takes the belt!
11/18 – F4 Trail Run at Midoriyama
11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
11/25 – Speed for Need at the Christmastown 5K. HC to Broke if you want to push a track commander.
12/2 – Convergence at the Yank the Christmas party at Lewis Farm that evening
12/9 – Beer Ruck. BOS has the lead

Prayer Requests:

Jackson Hall
Turtleman
Gumby’s Mom
Kids we will be pushing at the Christmastown 5k
Clavin’s M
Quiche headed to Pakistan

Great to see a lot of the Gashouse guys I usually don’t see. I hope the beatdown was worth the price of admission! Until next time –

L8R SK8RS,

Slaw

Midoriyama 10/31/23

October 31, 2023 / Slaw / 0 Comments

Well, it’s Halloween, it rained earlier and the temps have dropped 30 degrees in less than 24 hours. YHC figured he’d be alone today. Four faithful guys posted along with YHC and we put some work in.

Warmup: SSH, Grass Pickers, L/R stretch, R/L stretch.

PLEDGE

Thang:

Mosey to small practice field for Dirty Blackjack. 20 H/R Merkins, 1 Big Boy on the other side. Stop and do a burpee (or whatever you want to do) at mid-field in both directions. Just like 11s just more reps. 210 reps to be exact. There were numerous slanderous words hurled at the Q during the workout. This took 39 minutes of the time. VERY slow mosey (a.k.a. WALK) back to the flag to prevent the PAX from falling apart or pitching a hissy.

2 minutes of Mary at the flag to finish.

Announcements:

11/4 – 24 hour run at Old School starting at 0530. Donations will go to The No Brainer Foundation
11/18 – F4 trail run at Midoriyama
11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
11/25 – Speed for need at the Christmastown 5K. HC to Broke if you want to push a track commander
12/2 – Convergence at the Yank in the morning, Christmas party at Lewis Farm that evening
12/9 – Beer Ruck. BOS has the lead on this.

Prayer Requests:

The nation of Israel
Oompa Loompa health issues
Gumby’s mother
Pocket’s Dad
Turtleman

YHC took us out in prayer.

L8R SK8RS,

Slaw

Midoriyama 10/12/2023

October 14, 2023 / Slaw / 0 Comments

Beautiful day for a workout at the region’s premier afternoon AO. YHC decided to utilize a workout with coupons since we haven’t used them much lately. After a quick warm up (seal jacks, grass pickers and some stretches), we grab the coupons and head to the parking lot on the other side of the turd shack.

Thang:

8 exercises were prescribed – Merkins, Curls, Tricep Extensions, Overhead Press, Block Swings, Block Bench Presses, WW1’s, and Squats.

10 Reps of each exercise then run 4 laps around the parking lot
20 Reps of each exercise then run 3 laps around the parking lot
30 Reps of each exercise then run 2 laps around the parking lot
40 Reps of each exercise then run 1 lap around the parking lot

This took up the whole workout. Mamma’s Boy led the way with everyone else struggling to keep up. This was an arm and shoulder smoker. YHC knew it was an effective workout when a couple of PAX began throwing slanderous insults towards the Q. Something along the lines of “the Q’s shoulders being shaped like the pyramids of Giza but the ears look like Pharon put a couple of Direct TV satellite dishes on top of the pyramid”. Pretty impressive! What’s more impressive is the hecklers were 2 former Nantans!! You truly hate to see it! We put the coupons back and pledged it up back at the flag.

Announcements:

10/21 – Half Marathon Ruck at the Fighting Yank
11/4 – Dallas 24 hour run from Cloninger Park
11/19 – F4 Trail Run/ Relay Race. Check Slack for sign up
11/25 – Speed for Need Christmastown 5K. HC to Broke
12/2 – Christmas Party at Lewis Farm
12/9 – Beer Ruck. Check Slack for details

Prayer Requests:

Happy Trees’ cousin diagnosed with Cancer
Jackson Hall
Numerous PAX on IR

YHC tooks us out in Prayer.

L8R SK8RS,

Slaw

Midoriyama 8/22

August 22, 2023 / Slaw / 0 Comments

It was yet another scorcher at Midoriyama. YHC had a plan to keep the boys in the shade most of the time, but we were still going to put some work in. One of the PAX whose name rhymes with “hate” suggested we should just fellowship mosey for 45 minutes and call it a day! You “hate” to see it! All of the PAX (except for Mammas Boy) seemed pretty unmotivated today. It was freaking hot, and they knew the pain train was about to leave the station!

Warmup:

Seal Jacks
Goof Balls
Grass Pickers
Left over Right, Right over Left Stretches
Arm Circles

Thang:

Mosey to the soccer field at dog hill on the backside in the shade. We performed the “Laredo” WOD. It goes like this-

6 rounds of:

24 Squats
24 Merkins
24 Walking Lunges
400 Meter Run

All of us were riding the struggle bus by round 6. Even though we were in the shade, there was ZERO wind blowing.

After a minute to cool off and get our breath, we lined up on the sideline facing the large goalie box line (approx. 10 yards away). 4 rounds of:

5 Mike Tysons
10 CDD’s
15 WW2 situps
Bear Crawl to goalie line and back to sideline

Slow mosey back to the flag for a couple minutes of Mary.

LBC’s X 25 IC
Flutter Kicks X 25 IC
Freddie Mercs X 20 IC

Time’s up.

Announcements:

Kings to Crowders ruck/ hike on Sunday, 8/27
Need some runners for the Tuna 200. See Pockets if interested
Annihilation workout at Gashouse on 8/26. Q’d by Defib
Coconut Derby on 9/3 to crown the next Champion
Convergence on Monday, 9/4 at Gastonia Honey Hunters’ field. 0700 start

Prayer Requests:

Huckleberry
Turtleman
Jackson Hall
Norwood
Mayor
Def Leppard
Hacksaw

YHC wants to thank the PAX that posted today. It was brutally hot, but you boys posted anyway. Thank you for the support and mumblechatter!

L8R SK8RS,

Slaw

Folsom gets Annihilated 8/5/23

August 7, 2023 / Slaw / 0 Comments

YHC was approached by Flintstone to Q an annihilation workout. YHC figured since he was initial recipient of the Gashouse challenge belt, he’d better step up and put his money where his mouth was. He picked Folsom for the AO since Gashouse and The Yank were previously annihilated. With a lot of PAX out of town or on the IR, YHC figured a low turnout for the workout. He was pleasantly surprised when the vehicles keep rolling in. It’s gonna be a crusher of a workout and YHC was happy to share the pain with the highest number of PAX as he can!

The PAX circled up and we get to work. After a brisk warmup and some mumblechatter from the guys, we mosey to the lower parking lot where YHC had cones staged and coupons in the bed of his truck. The PAX grabbed a coupon and lined up side by side behind one line of cones. 25 yards across the parking lot another line of cones had been set up. YHC then announced the workout and exercises to be performed. It’s an Iron PAX challenge workout that F3 Greenwood issued a couple of years ago. It was the 2021 week 4 workout. YHC asked his M to write the exercises on a couple of large pieces of posterboard (because she is a teacher and has neat, legible handwriting). Broke recognized the workout and almost get in his truck and left!

Here’s how it goes –

PAX will perform 25 reps of the prescribed exercise, set their coupon down (if using the coupon), run across the parking lot to the other line of cones. They will perform 3 burpees then return to their starting point. They will then resume the prescribed exercise for another 25 reps, run to the other side, perform 3 burpees, return back to start. This cycle will be repeated until all reps for that exercise are complete. They will then move on to the next exercise and repeat the cycle of 25 reps, run, burpees, back to start. Exercises are as follows:

200 Curls
175 Squats (w/ coupon)
150 Overhead Press
125 Block Swings
100 Merkins
75 Thrusters
50 Bonnie Blairs (count each leg)
25 Blockees

Wichita and West Side led the group and completed the whole workout. YHC had 10 Blockees left when time was up. Everyone was smoked when time was up. You know it’s a beatdown when the PAX are cursing the Q under their breath. Total reps = 900 (and that’s not counting the burpees).

Announcements:

F3 Dads workout 8/19
2nd F lunch Pita Wheel in Belmont on 8/16
Kings to Crowders Ruck 8/27
Coconut Derby 9/3
Labor Day Convergence 9/4 (time and location TBD)

Prayer requests:

Norwood and his recovery
Jackson Hall
Mayor
Def Leppard
Turtleman
West Side’s Grandmother
Swimmer’s Brother
Brillo (Navy bootcamp)

YHC took us out in prayer.

NMM:

This workout was a slobber knocker. Great work by the PAX to push harder to make themselves better. For all the PAX travelling or on the IR, you were missed. YHC hopes the PAX got their money’s worth!

L8R SK8RS,

SLAW

Midoriyama 7/11/23

July 12, 2023 / Slaw / 0 Comments

Had a great crowd post in the Midoriyama heat for another serving of weak sauce from YHC. YHC knew it would be a scorcher, so he planned a weinke that would keep the PAX in the shade as much as possible.

Warmup:

Merkins
Don Q’s
Stretches

PLEDGE

Thang:

Mosey towards the park entrance. Stopped at a few light poles for 5 CDD’s, 10 Reverse Crunches, 15 SSH (SC). Head across the road to the paved loop that is almost completely covered in shade. YHC will admit he stole this one from Pizza Man. It’s one of the workouts he posted on Strava. YHC modified it to suit his needs.

Run one lap around the loop
100 Merkins
200 Squats
300 LBC’s
Run another lap around the loop

Even though we were in the shade, it was still pretty hot. Time was running short, so YHC had to skip the Burpee Dans (dangit) and head back to base. We stopped at the light poles on the way back for 5 CDD’s, 10 Reverse Crunches, 15 SSH (SC).

Once we arrived at the flag, we had enough time for 22 Merkins for the veterans.

Announcements:

2nd F lunch 7/19 at Pita Wheel in Dallas
Annihilation workout 7/15 at the Yank w/ Tiger Q
F3 dads workout 7/15 at Gashouse. Regular bootcamp closed but Painlab will be open
Need a few runners for the Tuna 200. See Pockets if interested

Prayer Requests:

Norwood and his upcoming surgery
Jackson Hall
Turtleman
Huckleberry
Montross’ Mother
Hacksaw recovering from surgery
Oompa’s co-worker’s wife’s aunt suddenly passed away from a heart attack
PAX traveling
Brillo headed to Navy boot camp on 7/24
Shatner’s 2.0 is headed to Parris Island for boot camp on 7/24

YHC took us out in prayer.

L8R SK8RS,

Slaw

Crossroads 7/2/23

July 4, 2023 / Slaw / 0 Comments

Beautiful morning to get better. Some biked, some ran, some rucked. YHC led discussion of an individual that displayed exemplary leadership qualities. YHC chose Lewis “Chesty” Puller. He was the most decorated Marine of all time and literally set the standard by which all Marines strive to achieve. He led his Marines into some of the bloodiest battles of WW2 and the Korean War. He led by example and fought on the battlefield along with the enlisted men. He did not have to demand respect from his men, he earned it. The Marine bulldog mascot was officially named “Chesty” in 1957, and the USS Lewis B. Puller was named after him.

To Be The Man, You Gotta Beat The Man!

June 30, 2023 / Slaw / 0 Comments

YHC has held the title and the belt of F3 Gastonia’s reigning champion for 3 months. It’s time to issue a challenge to the Gashouse PAX so a new champion may (or may not) be crowned. The challenge is very simple – during the month of July, the PAX who double posts the most on Tuesdays and Thursdays will become the reigning champion. You can post at any AO you wish on Tuesday morning (Bulldog, Folsom, the Storm) and Thursday morning (Diablo Sammich, The Pub, Folsom, the Goat), but you MUST post at Midoriyama on Tuesday and Thursday afternoon. YHC is aware there is a double post opportunity on Fridays, but that will not count. Tuesdays and Thursdays only. Midoriyama is closed on 7/4, so the challenge begins on Thursday, 7/6/23. That gives all PAX 7 days (4 Thursdays and 3 Tuesdays) to double post. YHC won’t be laying down and letting the belt go! He will be defending the title (he is the site Q for Midoriyama, DUH!). That being said, in the words of Ric Flair “To be the man, you gotta beat the man!”. Bring your “A” game, boys. The July heat at Midoriyama humbles the greatest of men. Who will accept the challenge?

If there is a tie, the tie breaker will be the PAX that has the most posts in the month of July. Just double posting on Tuesdays and Thursdays won’t be enough to win the title. Push yourselves!

“There are no points for 2nd place” – Viper, Top Gun instructor, Miramar California, 1986

Midoriyama 6/13

June 20, 2023 / Slaw / 0 Comments

This BB will be short and to the point because YHC can’t remember many of the details of the workout. YHC was glad it wasn’t raining for once when he had the Q. We had a great group of men post for another weak sauce Q!

Warmup: The usual stuff (SSH, Grass Pickers, Merkins, etc.)

PLEDGE

Thang:

Mosey to the asphalt hill that leads down to the lake for triple nickel. 5 rounds of 5 turtle crunches at the top, 5 reverse crunches at the bottom. This took longer than YHC expected (probably because it sucked).

Next, we moseyed back to the beginning of the road that leads into the ball fields. Stop at every pole on the left for 5 Mike Tysons, 10 H/R Merkins, 15 Flutter kicks (count right leg). We completed 5 rounds, then moseyed to the small practice field.

YHC called the longest mile. It isn’t really a mile. The distance around the small field is less than 400 meters.

Starting halfway down the sideline, perform 10 Burpees. Run 1/4 the way around the outside of the field and perform 10 Squats. Run another 1/4 around the field, perform 10 Merkins. Run another 1/4 around, perform 10 Big Boys. Return back to start to complete one round. R&R for 3 more rounds for 4 total laps and 40 reps of each exercise.

Mosey back to flag as time expires.

Announcements:

2nd F lunch on 6/21 at Logan’s in Gastonia 12:00

Annihilation workout 6/24 at Old School. Sister Act at the helm.

Blood Drive on 6/28 from 13:30 to 18:00. On the Red Cross website, search for Fthree gaston to find the drive.

Prayer Requests:

Norwood

Jackson Hall

Steve Alexander

Huckleberry

Turtleman

YHC took us out in prayer

L8R SK8RS,

Slaw

Midoriyama 6/6/23

June 11, 2023 / Slaw / 0 Comments

1st F Q Flintstone has been keeping the Gashouse PAX motivated with an array of PT tests. The standard PT test, Thunder and Lightning. YHC decided to administer the Thunder PT test at Midoriyama. Of course it’s the hottest day of the year, air quality index is red and the wind ain’t blowing. Perfect conditions for a PT test on the asphalt (Q fail).

Warmup – Usual stuff

Around the turd shack and grab the blocks. Circle up and start the clock for the THUNDER PT test. AMRAP for 25 minutes of the following exercises:

12 Thrusters
12 Curls
12 American Hammers w/ coupon (xtra suck factor)
12 Block Swings
12 Bent Over Rows
12 Big Boys
12 Heels to Heaven
12 Burpees

96 Reps per round. Keep up with rounds completed and number of reps completed on the round that the PAX were completing.

About 7 minutes remained, so we performed 10 to 1 curls and overhead presses. Put the blocks up, muster at the flag for 22 Merkins for the vets and the Pledge.

The heat wore the guys down pretty quick. Halfway through the 2nd round, Leppard is laid out on the grass attempting to regain his breath. Freight threatened a mutiny and start a trail running AO immediately (you hate to see it). Defib pushed through and crushed the test (showing his future son-in-law Rip Cord how it’s done).Instead of keeping up with rounds completed, Happy Trees used his sidewalk chalk to draw happy Christmas trees on the asphalt. WikiLeaks needs to hear more good rock music. Hokie picked the worst day to get back out in the gloom, but he pushed through like a trooper. Haze was talking delirious and you could fry an egg on Pall Bearer’s head. This PT test will be even better when we perform it again in August!

Welcome to FNG Rip Cord. He was EH’d by his future father-in-law, Defib. Glad to have you at Midoriyama, brother!

Announcements:

2nd F lunch 6/21 at Logan’s roadhouse in Gastonia
F3 dads on 6/17

Prayer Requests:

Jackson Hall
Steve Alexander
Norwood
PAX traveling

YHC took us out in prayer.

L8R SK8RS,

Slaw

Author: Slaw (Page 2 of 8)

Gashouse 10/28/23

Midoriyama 10/31/23

Midoriyama 10/12/2023

Midoriyama 8/22

Folsom gets Annihilated 8/5/23

Midoriyama 7/11/23

Crossroads 7/2/23

To Be The Man, You Gotta Beat The Man!

Midoriyama 6/13

Midoriyama 6/6/23

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