F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (page 1 of 31)

Nordic Challenge-ish

4 men put in some sweat equity at Folsom this morning.  It was a light day  due to people on vacation, fartsackers and Sister Act running at the Pub.  A while back our brother from Asheville had posted the Nordic Challenge.  It seemed like a simple workout to Q, but not an easy workout.  Two modifications were made due to an injury.  The workout calls for 10 San Antonio Shuffles and 20 burpees, but you know… if you can’t do it don’t Q it.  At 0530 it was time to clock it.

Warmup: it’s hot enough and it’s already warm.

Mosey to the tennis courts.  The Nordic Challenge goes like this.  Do an exercise then run.  The exercises were 10 V-ups, 20 Toy Soldiers, 30 Merkins, 40 Overhead claps, 50 Monkey humpers,  60 Lunges, 70 Squats, 80 Lbcs, 90 Flutter kicks and 100 Morracan night clubs.

This went a little faster than I was expecting.  Followed up with a few laps, and some Mary.

Mosey back to the launching pad for the Pledge.

TIME

Annoucements: C-Span has the Q at Folsom this Saturday.  Bedpan makes his Pain Lab VQ next Saturday.

Prayer requests: Bedpan’s job, each other.

BOM: Bedpan took us out in prayer.

NNM: I figured it would be a light day.  Many with prior commitments, work and even some in the bed.  Either way, whether it’s four or forty, it’s good to be amongst my brothers.  Folsom has made great strides in 2018 and I’m honored to be a part of it.  On top of the fitness, just the fellowship is second to none.  It’s a good feeling knowing that if you don’t show up, you’ll have a lot of people calling you out.  Accountability is something, speaking for myself, is very much needed.  I couldn’t do this alone.

Philippians 4:13

Huckleberry

Gashouse PCMB’s

Pax:  Monk, Wet Nuts, Billy Madison, Sargento, Moses, Whoopee, Def Leppard, Sister Act, Step Down, Belding (sp? Sorry), Short Sale (Painlab Q), Matt Stroupe (FNG, Hunka Junk), Quicheeishe, Linus (Bootcamp Q)

Saturday 9/16 kicked off my first official Gashouse QIC weekend.  This is also my first official backblast as I have found that whatever shortcomings I may have as a site Q I am even further substandard on BB posts.  Maybe the experience this time will gain me the insight I need to continue these posts.  We had a good turnout this weekend and I was fully impressed when I took 9 pax with me to lead on the bootcamp.  I thought I lost one early until I realized I had not counted myself, not sure I was even there anyway.

We started with a thorough disclaimer that eventually did not even convince me to follow my lead.  I’m positive, but not sure that we started off with the following:

SSH:  Cadence, 15 or 16?

Merkins:  Cadence, 16??  Had to say, I should have stopped at 10 but man I felt good, that all ended about there, sigh….

LBC:  20 maybe in cadence

Squats:  20 in Cadence

Pledge at the small shovel flags

Break out to Bootcamp, Painlab on their own

The Thang:

Grier Track:

4 Corners:  Exercise, run to next corner on track repeat previous exercise and add the next.  Rinso and Repeato

10 Flying Squirrels, 20 merkins, 30 squats, 40 scissor kicks

Picnic Tables:

Lindsay’s/Forties

30 Dips / 10 Derkins = 40 total

Subtract / Add by 5 each side until you get to 10 Dips and 30 Derkins

(I was wiped out by this point and we had not reached 7:17 am)

Until I could get my math right nobody would start

Front of School:

5 PCMB’s (Prisoner Cell Merkin Burpees)

Plank, merk, right leg Peter Parker, merk, left leg PP, merk, standing position = 1

5 total or until you puke, at #4 I’m nauseous

Mosey to FPC awning:

Monkified 11’s

Partner up, one up the hill the other down, 10 squats, back together for one Booyah merkin, rinse and repeat until 1 squat and 10 merkins.  It took longer for me to explain the exercise than for us to perform.

Awning:

About 5 minutes of restful but impactful Mary, led by various members of the Pax.

Around to the front circle of the church where the landscaper’s had my claimed spot occupied.  I figured it was better to let them finish their work unobstructed as viewing Carolina DD’s the wrong way can be hazardous to health so I modified and used the full empty parking lot, 24/7 permit was still required.  Here we did a set of A.L.A.R.M.S, modified Bombs of some sort.  Arms, Legs, Abs, Run, Exercise, Exercise.

20 each:  Carolina Dry Dock, Lunge, LBC, Run (the rectangle), Merkin, think we left one off.

This left us with enough time to knock out 10 Mike Tyson’s.

Moseyed back to the Schiele where Short Sale had this look suggesting, “where have you been” even as I finished my last step at the Schiele with my phone proudly displaying 8:00 time as the sweet sound chimes of the FPC bell tower sang.

Finisho, right on time.

My first Q as Gashouse QIC.  Awkward coverage of announcements and concerns by YHC but we got through it.  Monk with the Gashouse Bootcamp Q on 6/23, Whoopee has 6/30, and Clavin has 7/7 (although I do want to confirm that is Bootcamp and not Painlab).

Much to report here:

Announcements:

Kayaking at Cramerton to have already taken place by the time this has posted

Hike next Saturday in Boone / Meet at Schiele at 6:30 a.m.

Prayer’s/Concerns:

Billy Madison is moving to St. Augustine Florida this coming Thursday.  He may need some help moving and he will communicate this by Twitter.  You can catch a Billy Madison beatdown Tuesday at Midoriyama and Wednesday at Snoballs.  We wish you the best of luck Madison.

Qwishee/Stroganoff/Sargento running a ½ Marathon in Massachusetts in the coming week

Wet Nuts wife’s Aunt with Ovarian Cancer

Welcome Matt Stroupe aka Hunka Junk

Honored to lead a group of men where I am the six.

Thanks HIM’s, proud to be here

No witty title needed

8 men posted to Prison Break.

3 rucked, 5 ran.

COT

Announcements: 2.0 workout at Folsom on Saturday, GoRuck Light on July 22nd.

Prayer requests: each other, people we know, the Self Family.

BOM: Sparky closed us in prayer.

Tribal Q

6 men entered the gloom for an old school beat down courtesy of the Chief.

Warmup: Gravel Pickers and SSH x 10IC. 10 burpees on your own. 22 for the vets.

Pledge

Mosey to the tennis courts and partner up.  While P1 nurs the length of the tennis courts and sprints back: P2 does the exercise.  Exercises were: 500 flutter kicks, 400 squats, 300 lbcs, 200 WW1 and 100 merkins.

Time

Prayer requests: Montross for his sister and his hip, the Self family, the kids at Venture, Allen Tate’s mother-in-law.  Pastor Cleever and Pale Rider on their mission trip in Puerto Rico.

BOM: Allen Tate closed us in prayer.

White man come from the south and with them brought medicine and weapons much more modernized than my people. We taught them to hunt and fish and gather and later on took our land and put us on reservations to sell bead necklaces. Now once again we are with the white man and teaching them how to post and sweat like our ancestors. Good work white men from south. Chief is well pleased. We too welcome all fartsackers from north and south and east and west to gather and grow and sweat.

Chief Tate

Run/Ruck, your choice

Ok, before YHC forgets, which Folsom won’t allow it, here’s the back blast for Wednesday’s Prison Break. So I roll into the gloom debating wheher or not to run or ruck as usual. To my surprise, there were no PAX on site? Well, guess I’m going solo, wait, here comes some headlights. Ok, well now we have 3. It’s 5:30 so time to roll.

All are going to mosey this time. As we head out from start Sparky rolls in as usual 5 minutes late. Not sure how he can be that consistent? Anyway he will catch up. So, we continue on the normal route around the college and as we are returning by the prison Pastor Clever catches up with Sparky in tow. Today felt lazier than other runs for some reason, but any pace is better than no pace. All return to start with between 3-4 miles of work logged.

COT, Self Family, all requests lifted up

YHC took us out in prayer.

Thank you men for the opportunity to be a part of such a great group. Folsom has really taken off since I started back over 2 years ago. Keep at it and let’s not stop growing. EH every chance you get.

MW ooouuut!

40 Days Part Deux BB

So Hunchback wanted to get some an early update to the 40 Days of Discipline Part Deux so he could use it for his Toastmasters speech he was working on.  I have had a decent showing this go around but have been slack on posting any updates during these 40 days.  (QFAIL)

However, we got a little feedback from the PAX on Twitter and if you missed it I will summarize it.

Here is what we learned:

From Whoopee:  “Discipline.  The exercise part is not difficult-got others to keep me accountable.  The diet modification is my weakness.  There is no one looking over my shoulder at 3pm when I hear the cookies and chips calling for me.  It’s all about discipline with the food for me.

From Roadie:  I am down 12 lbs.  I owe it to running like crazy and hitting at least 6 or more workouts a week.  A good diet helps.  I can’t say my diet is better than any other but it works for me.

From Def Leppard:  “I’m down 8 lbs. while being injured and not being able to run much.  Several guys help keep me honest with my diet by seeing how hard they are pushing.  Trying to post at a lot of workouts had really helped me.

From Sargento:  I’m down about 5lbs.  My key has been cutting down portion size.  Running 109 miles in May helped too!  I’d say everyone should run more.  (Editor’s note:  he would say that)

As for YHC, the original 40 day challenge helped me be more conscious of what I eat.  Being intentional about getting your workouts in is extremely beneficial.  The variety helps.  I got 37 of 40 days, but didn’t count the 100 burpees in 9:32 I did yesterday because it wasn’t a 30 minute workout.  At least I did something.  The themes I shared with Hunchback are what we can all get better at:  Discipline, accountability, self-control, planning, being intentional, confronting your own weaknesses, developing better habits.  I probably lost as much as I want to without being labeled a “runner” or becoming an Ectomorph.

The other parts of the challenge were a mixed bag.  I don’t think we reached our FNG #’s that I hoped.  I put the EH on several but no one came out.  I have to keep trying.  Although I can’t say I had at least two formal “dates” with my wife, I purchased some new cheap chairs and an umbrella for the deck and we had some good times enjoying the outdoors and a few impromptu meals out together.  That works for me.  She probably wouldn’t want to date a guy like me anyway.

What about intentional acts of service for people?  Treating everyone with respect and kindness?   We need to keep trying harder to do this.

I read Way of the Warrior Kid 2 to my 2.1.  I am almost finished with “The Killer Angel’s”.  I have several other books to read when I am through.  Thanks to our mobile library that is Stroganoff’s SUV, you can get a book to read too!

I heard from some people that they had a week or two of discipline.  That is okay, as long as you keep trying to get better.  If you don’t do anything, you get worse.

The Chief Rock Pushers continue to be Roadie, Hipaa, Huckleberry, and many others not named.  Keep getting after it.

I am looking forward to the next challenge and the summer of F3 in the Gashouse.  AYE!

 

Gashouse is under new management

Just another Saturday and another workout at the original F3Gastonia location……Gashouse.  I had announced on Friday that this was my last Q before turning over the Site Q reigns to Linus so I wondered who would have the guts to show for a little Forrest Gump action……well, a great group showed knowing good and well we might run a little.  Great crowd showed for Mayor’s Pain Lab also.  Another humid morning.  Time to get after it.

No FNG’s.  What would we do?

Let’s start with 5 burpees OYO…..that’s right…..I called some burpees.

10 Imperial Walkers IC

Pledge

Split the group between the bootcamp and pain lab.  I was very happy to head off for the bootcamp after glimpsing Mayor’s torture chamber set up.

The Thang – The Forrest Gump (one of my early workouts that had to be brought out again)

Mosey to East Garrison Baptist Church for some IC work:

Merkins X 11

Prayer Squats X 15 (facing church)

LBC’s X 20

Mosey to Hillbilly’s for more IC work:

Merkins X 11

Prayer Squats X 15

LBC’s X 20

Hillbilly’s X 10

Mosey to the flag circle at Lineberger Park for some Dora 1-2-3:

Partner 1 does exercise, Partner 2 runs up to top of steps toward the pool and back until the cumulative reps are completed as noted:

100 Merkins

200 Squats

300 Flutter Kicks

Mosey to the upper picnic shelter inside the train tracks (exactly 1 mile from the Schiele for those wondering) for some IC work:

Dips X 15

Step Ups X 20

Derkins X 10

That was so much fun we Rinsed/Repeated for a second set.

Mosey back to the Flag Circle at Lineberger Park for some Ring of Fire:

10 Merkins Ring of Fire

20 Mountain Climber Ring of Fire

Time to start the mosey back toward the Schiele with the next stop back at the Baptist Church for more IC work:

Merkins X 11

Squats X 15

LBC’s X 20

Forrest Gump tradition of Monkey Humpers X 10 for all the drivers on Garrison….you’re welcome.

Wait…what???   5 more burpees OYO……had to do it.

Final mosey back to the Schiele to catch up with the Pain Lab for some Mary:

Dying Cockroaches X 20 (where’s Bandit?)

Flutter Kicks X 25

Bells ringing – we’re done.

Time for a terrific impromptu ‘Passing the Torch’ ceremony as Linus takes over as Site Q.  I know that Roscoe spent many, many hours of prep into it.  It was quite moving.

Announcements:  Convergence at Poston next Saturday; June 23 Grandfather Mountain hike/ruck; many great things happening in F3 Gastonia Region.

Several prayer requests; COT prayer

The Moleskin

I appreciate once again the opportunity to lead a workout at Gashouse.  I’m also grateful for the opportunity to be the Site Q at Gashouse for the last couple of years.  At the same time, we need to remember the purpose of F3 is to invigorate male leadership in our community so it’s imperative that we allow others to take on leadership roles such as Site Q’s.  I am looking forward to following Linus’s leadership in the coming year.  I hope I have set a decent example.

Until the next one.  Aye!

Stroganoff

Hank’s return party

9 of the baddest dudes on the planet came out this morning. We knew Hank had the Q, so we knew it would not be easy.  After several minutes of chatter, Sister Act runs by.   He’s getting in five miles in preparation of the Crossroads launch this Sunday.  At 0530 it was time to clock in.

Mosey to the tennis courts for what Hank described as “a little warmup”.  Four corners.  Corner 1: 5burpees.  Corner 2: 10 burpees. Corner 3: 15 burpees. Corner 4: 20 burpees.

Mosey to the Flag.   50 lbcs OYO, 25 merkins OYO, 5 burpees.

Pledge.

Mosey the long way back to the tennis courts and partners up.  Partner 1: does suicides on all tennis courts while Partner 2 does SSH until completion.  Flapjack.

Mosey forever around the park and circle back up st the launching pad for… you guessed it – 10 burpees.  With about 1/4 mile left Roadie comes rolling in to provide Oompa and YHC with some motivation to finish.   In full disclosure, Roadie did do the final 10 burpees in work boots

TIME

Annoucements: Crossroads launches this Sunday.

Prayer Requests: Self family, Oompa’s family, each other.

BOM: Slaw took us out in prayer.

Tha Shartz

Well, knowing that Wednesday’s are just for the option of running or rucking at Folsom, there’s not going to be a real in depth B.B.  That  being said, it was more eventful than expected. YHC rolls into the gloom trying to decide which of the 2 options I was going to participate in.  Roadie was on my heels pulling in and not long after, several more roll in. Lots of random chatter taking place and then the Q calls “it’s 5:30!” Well, that worked. 🙄 YHC calls again at 5:31.

Yeah, whatever. So I take off for a run. The others still jibber jabbering slowly start to roll out behind.  I got up to my normal “non-runner” pace and here comes Sparky rolling in. I put it on myself not to let him catch me, which he never did. Now, that’s not because I was rolling at a high level, there were other circumstances that prohibited it. Sparky had sent this picture to our group text yesterday of this strawberry desert thing he called a “sticky?” It looked rather delicious, but for sure would’ve been a cheat meal. Anyway, I make the loop around the college and still haven’t been caught, but got to chat briefly with the ruckers. I make it to the red light at the college entrance Andy had to stop briefly to massage the bum leg. I look back and Sparky and Pastor Clever are rolling closer. Wait, where’s Sparky going? The hill beside bojangles is not part of the route. So, I take off again then Clever catches me and says that Sparky had to make a toilet stop. Makes sense now. So, I continue to finish my route and as I’m cooling down, here come Sparky. He didn’t stop, but ran to his truck saying “I gotta go so I can get some underwear and socks before work.” Underwear and socks? The Sticky had control of his bowels. After bojangles he ran to one of the park turd sheds and locked. With no other option, he unleashed at the horse stalls where apparently he lost his socks and drawers. Not only was Sparky having issues, but Roadie was too. I’m guessing just looking at the Sticky picture caused his bowels to act up. As far as I know, he didn’t lose any clothing. All finally returned to start.

announcements, The Forge 6:30,Warrior Dash Saturday.

prayer requests, Self Family, Oompa Loompas family(father n law passed)

i know, “show to know”, but this was a story that had to be told.

MW out!

SWOLE PATROL at the Pain Lab

YHC purchased a Pain Lab T-shirt several months ago because it was cool and had the Iron Maiden “Eddie the Ed” feel with the famous Gashouse mascot on the back.  HIPAA is quite the designer and is basically an F3 Genie.  Think of something and he gets it done the same day.  The problem I had was I had never attended the Pain Lab although I have had great respect for Rudolph for the vision that really allows for a more realistic F3 experience for those that are on IR or unable to mosey.  I decided I needed to Q and earn my shirt.

I had a vision for what this Pain Lab was going to be and had printed out sheets of paper with exercises and in my mind I was going to do the workout in the parking lot with the car stereo bringing the tunes.  HIPAA agreed to bring his Pain Lab accessories and Short Sale agreed to bring his dumbbells we were all set until 0658 when the rain started.  Modify as needed.

JJ warmed us up with SSH and Merkins before we hit out sixes and did some LBC’s in the puddles of water and listened to the funny noises our now wet shirts were making on each rep.  We moseyed to the flag for the Pledge and then we broke into our groups.  Realistically I thought I had 3 HC’s for the Pain Lab.  When we broke up I realized that we had 9 for the Pain Lab.  We got back to the parking lot and the rain was steady.  I knew I needed to modify the plan and so I ordered everyone to grab the Kettlebells, jump ropes, Slam balls, mats, and dumbbells and take a hike on the nature trail for some pain by the pond.  The farmer’s carry with the weights could have been the worst thing called all day as the forearms and shoulders were spent by the time we made it to the pond.  There is a small cabana of sorts with a roof and I set up the pain stations which were something like this…1.  Goblet squats 2.  one leg deadlift  3.  100 reps jump rope  4.  One arm ground to overhead  5.  7×7 (in order without stopping…grab dumbbells, 7 curls, 7 overhead press, 7 triceps extensions, 7 bent rows, 7 jump lunges each leg, 7 burpees with weights to overhead)  We had multiple kettlebells from #20-#50 and dumbbells from #20 to #35.  The 7×7 with 35’s was a kicker.  Basically this was an AMRAP but since we had more people than pain stations we began to modify and add to the workout.  We added slam balls, wall balls, pond runs, picnic table presses, kettlebell swings, and curls.  I did some dips on the memorial benches by the pond that some #HIM’s donated in memory of a good friend who is no longer with us.  Basically everyone got after it for about 45 minutes.

Because I didn’t have a plan for music since I couldn’t bring my car to the pond, I played my IPhone which was not adequate at all for the large area we were covering or to overcome the steady and pounding rain.  I got heckled and tried to say something about bringing my son’s Beats Pill speaker and the Honorable Mayor shut me down immediately.  Something about not taking extreme ownership.  This was my favorite part of the workout.  I knew I had failed and I got zero slack for it.  Thanks for keeping me humble and accountable Mr. Mayor!

We continued on.  BA broke the jump rope.  The Mayor lamented having to use the #35’s each time.  When everyone was totally soaked from rain and sweat and with a little time on the clock YHC called Omaha and we circled up for Mary.  Each PAX had to pick one weight and then call an exercise in order for 5 reps.  Pretty standard exercises were called until we got to BA who called his favorite exercise…you guessed it….”Neckies!”  His instructions were clear.  Put your hand on a weight and do 5 Neckies.  Classic BA.   Glad to have him back in the Gloom.  He is one of the early and reliable Q’s and original Gashouse Pax.  Now to EH that Godfather fellow!

When we finished with Mary it was time to Farmer’s Carry the gear back to the parking lot.  JJ had the rest of the PAX waiting for us for more Mary but the bells rang before we could do the next exercise.  JJ covered the COT in his backblast so I won’t rehash it here, but this was probably the longest COT in the rain in F3 history!

I will admit this was a rough week for me with many things going on and not much down time to work on the Weinke.  But as usual a little spontaneity and lots of good men stepping up helped us make it a decent workout.  There was no clock and no particular order to do the workout.  You could take what you want and it was you versus you.

I appreciate the opportunity to lead and be held accountable.   I admit this BB is posted late as well.  I won’t even make a defense as to why it is late.  Thanks Mayor!

I promised that the PAX would join the “Swole Patrol” and I can say most were probably at least a little pumped up.  Hopefully everyone is feeling the effects of the workout and you got your money’s worth.  I am looking forward to my next post and/or Q at the pain lab.  What a great thing we put on the menu for the men of F3 Gastonia.   Take advantage of it sometime!

 

 

 

 

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