Month: June 2015 (Page 2 of 3)

17 men, including 1 FNG, faced the Saturday morning heat for the #GasHouse workout from Stroganoff & Wink.

Stroganoff led the mosey to the Flag for the Pledge and run over to the GMS Football Field to play a little sprinkler dodge warm up.

Warm Up

• Side Straddle Hop (x15)
• LBC’s (x16) – Stroganoff thinks – He attended NC State and has trouble counting past 10
• Imperial Walkers (x18)
• Freddy Mercury’s (x16)

Run 1 lap back around to behind goal post.

The Thang Part 1 (Stroganoff with VQ)

WOLFPACK GRINDER – On your own and group play

• Prayer Squats (x15)
• ½ Lap Run
• Merkins (x20+)
• ½ Lap Run
• Mountain Climbers (x20/Leg)
• ½ Lap Run
• Merkins (x10+)
• ½ Lap Run
• Lunges (x10/leg)

Next we partner Up for the Sideline Follies…

First Folly

• Partner 1 – Bear Crawl to mid field/Run to other side and back
• Partner 2 – Plank Jacks (x20) + Freddy Mercury’s (As many as possible)

Second Folly

• Partner 1 – Run across field and back
• Partner 2 – LBC’s (As many as possible)

The Thang Part 2 (Wink with VQ)

Mosey to opposite side of GMS to courtyard (at least we found shade at the end).

• Elevens with Merkins and Bomb Jacks!

• Tunnel of love
• 300’s (100 Dolly’s, 200 LBC’s, 300 flutter kicks)

9 faithful PAX gathered in the gloom to sweat and inspect the Goat Island bridge in excruciating detail. Warmup breakfast of merkins, imperial walkers, Freddy Mercury’s, mountain climbers and prayer squats, then mosey over for the pledge at the flag on one of the light posts in patriotic Cramerton. Mosey across the street to start the party.

The Thang
The format was a split – half exercising, half running and exercising. Divided into pairs, one teammate runs across the bridge and to the cornhole boards, then performs an exercise on the other side. The other teammate performs 10/20/30 reps of the exercises for that round. Rounds were as follows:

Round 1
Teammate 1: 10 burpees/20 Carolina dry docks/30 lbc then plank until the other returns
Teammate 2: Run across the bridge, touch the cornhole boards, run back.

Round 2
Teammate 1: 10 knees to chest jump (this needs a name)/20 spider man merkins/30 hip raises (also needs a name).
Teammate 2: 10 inverted rows hanging from the swings across the bridge.

Round 3
Teammate 1: 10 burpees/20 lunges (10 per leg)/30 freddie mercury’s. Al Gore until teammate returns
Teammate 2: 10 pull ups using playground equipment across the bridge. Negative pullups when we ran out of gas.

Pause for a plank break, right arm up (right leg option), left arm up (left leg option). Then, back to the task at hand:

Round 4
Teammate 1: 10 turkish get-ups/20 plank jacks/30 flutter kicks (per leg)
Teammate 2: 15 box jumps on a picnic table across the bridge.

Round 5
Teammate 1: 10 burpees/20 imperial walkers/30 SSH
Teammate 2: Run to the cornhole boards and back

Mosey back to the lot for COT. Work was easy after this one.

Eight regulars posted at Martha’s House to continue yesterday’s cardio-heavy activities. Picnic tables were first, but by the end we were eating our Freedom Fries from the pavement. Here is how is went…

Warm Up

• Side Straddle Hops x 15
• Seal Jacks x 15
• Windmills x 15
• Carolina Dry Docks x 15
• Merkins x 15

Mosey To Picnic Shelter for the Down Escalator

• Step Ups x 20
• Dips x 15
• Derkins x 10

Run to bottom of path and back (lunge walked the first hill).

Rinse and Repeat x4 (reducing reps as needed).

Mosey to Lower Soccer Field for 4-Corners

Mosey to each corner and complete exercises

• Corner 1 – 5 Leg Flutters
• Corner 2 – 10 Dying Cockroaches
• Corner 3 – 15 Freddy Mercuries
• Corner 4 – 20 Little Baby Crunches (LBC)

Rinse and Repeat x2

Finish with Duck Walk and Lunge Walk the short end of the soccer field.

Mosey back to Brewsters

Still had 3 minutes remaining so finished up with some more Merkins and CDDs and Fench Fries

COT & BOM

Moleskin

While not YHC’s VQ, this was his first solo Q so there was definitely some anxiety around biting off more than he could chew. Leading a good workout takes planning (not at midnight before a 5:30am workout) and clear directions to the PAX (not, well… I guess we’ll count some of these and go OYO for others, …). Counting keeps the group together and motivated. Stuff to work on next time.  Advice… keep it simple. Q what you can do. That helped a lot. Also… remember to do Name-o-rama.  #LearningToLead #GettingStronger

Bandit

Get ready for the turf monster and hills.  Stuart Cramer High School offers a variety of facilities to accomplish many tasks including a lot of running, bear crawls, crab walks, lunges, and more.  You never know what the audibles could be with all of the equipment around.  Let’s start our first round of this weeks workouts strong.

-JoeBoo

Twenty-one men (including four FNG’s) gathered this warm Saturday morning for a #GasHouse beat down from E4 and the Godfather. This Dr. Jekyll and Mr. Hyde of a work out started with some crushing cardio thanks to E4 and ended with Godfather’s brutal County Fair, Zombie Walk, and Ring of Fire.

Here we go….
Mosey to Flag (Pledge) then mosey to the GMS Football Field…

WU (E4)
Side Straddle Hop (x20)
Stretch-Stretch-Reach (x10)
Body Builders (Dr Feelgood…  -counting improving – you would be proud) (x10)
One Lap (400M)

The Thang (E4)
PAX meet on the sideline and partner up.

Merkin Relay
One partner busts out Merkins while other partner sprints to the other side and back. Flapjack and continue counting where partner stopped. (x150)

Mile of Fun
One partner completes Escalator (10 Diamond Merkins, 20 Plank Jacks, 30 Squats) while other partner runs 400M. Flapjack then Rinse/Repeat until a mile is completed.

Godfather takes over.

County Fair
PAX divide into six groups and go to stations set up around the field. At the whistle, start the station. At the next whistle, rotate to the next station.

1. Station 1 – Bear Crawl Suicides (5 yards/back, 10 yards/back, 15 yards/back)
2. Station 2 – Squat Jumps (100/AMAP)
3. Station 3 – Two Minutes of Mary (30 LBC, 30 Freddie Mercury, 30 Rosalita, 30 Flutter Kicks, 30 LBCs)
4. Station 4 – Crawl Bear Suicides (5 yards/back, 10 yards/back, 15 yards/back – BACKWARDS)
5. Station 5 – Burpee Broad Jump (broad jump instead of vertical jump AMAP)
6. Station 6 – Blimp (5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Mountain Climbers, 30 Squats.

Modified Zombie Walk
PAX spread out across the goal line. At the start, lunge with right leg then the left leg, then do a full squat. Rinse/Repeat to the 50 yard line.

Johnny Cash AKA The Ring of Fire
Circle up in plank position. PAX hold plank while one man does 10 Merkins. When he finishes the next man does reps until all in circle finish.

Mosey Back to Parking Lot
One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 10 Derkins, One Minute Wall Sit, 15 Derkins

COT – Name-o-Rama

The crowd was filled with potential FNG’s but the air was too thin for the mountain fartsackers.

The Thang…

Started with a run out of camp to an abandoned country home with some nice paved conditioning pads out back among the weeds. SSH, squats, “Merkin dreams”, press press flings, then to abandoned country store for more “Merkin dreams” and appropriate mountain climbers.

The store reminded me of a now closed store back home called “Master Bait and Gro”.

Then a run past some horses while reminiscing about Blackjack Mulligans’ Double-Cross Ranch in Amarillo, Texas, to a church by a stream for a series of alternating stair climbs/squats, lunges, burpee long jumps, six inches-spelling “ADDR” with feet together, lunges, Pete Chicutts, squat/sprint intervals, more “Merkin dreams” and then back to the old store for tabata “Merkin Dreams” with an mercy audible as Feelgood’s pipes were failing.

Run back to the country home to finish the tabata and then back to camp for a memorial “knees to bionic elbow” and COT.

Moleskin…

RIP Dusty Rhodes, aka the midnight rider. No word on the status of his horse, Dos Diablos.

6/13 GasHouse PreBlast

(A Haiku by Godfather)

GasHouse County Fair

Bear Crawl – Crawl Bear Suicides

Sweat and Tears for all