Month: December 2015 (Page 1 of 2)

10 PAX showed up at Martha’s House even thought the forecast was calling for rain.

Since I had not Q’d in a while I thought a pre-Christmas party was in good order.  At 5:30 sharp we began with the disclaimer followed by the Pledge.  Quick mosey over to the bank to get the party started.

To set the tone, we  kicked everything off with the Slaughter Starter– 20 Burpees OYO

Next was the  Warm Up

Each exercise was completed AMRAP for 20 seconds with a 10 second rest.  Merkin, LBC, SSH, Imperial Walker, Plank, there may have been others here, but it was more than enough to get the blood flowing

The Thang-Since this was a party, the PAX paired up for a Princess Tea Party: PAX grabbed a partner.  With partners facing each other in plank position. Partners did Pattycake Merkins for 10 reps, followed by a Partner People’s Chair (Back to back wall sit) for 30 seconds.  Repeato but with 15 reps for the next round. The bank patrons were surely laughing while attempting to use the ATM.  After a quick count while still feeling the burn we started Super 21 OYO: Do 1 merkin followed by 1 sit-up; 2 merkins / 2 sit-ups; 3 merkins / 3 sit-ups, etc., etc. up to 10.  Once all PAX reached 10 we did 21 Squats. Continued the ladder from 11-15 and did 21 Monkey Humpers.  At this point counting was getting hard so YHC called off the remaining sets.  Total me4rkins and sit-ups= 120. Next we moseyed down to the parking lots at the ballpark.  Once gathered a count was given, no one was lost.  Keeping the party going, we completed 2 sets of SheHateMe across the parking lot 10 lunges each leg, 10 Burps, 10 SDD. Next we did Bear Crawl Snake: PAX lined up head to feet in plank position. The man in the back of the line bear crawls to front of the line weaving in and out of the planking PAX and yells when at front.  Next man does the same thing until all PAX made it through 3x.  Feeling quite obliterated we moseyed back to ice cream.  We still had a couple of minutes paid for so we did merkin ring of fire until time expired(5 rounds).

Finished with COT and announcements

Step up and lead, you won’t regret it!

Thanks for giving me the pleasure to lead, you men are an awesome group!!

Richard Simmons out!

20 PAX (including 1 FNG) showed up for some merlot splashing, sore arms, and a lot of sweat being put down on the pavement.

This was my first chance to post to GasHouse since July 25th due to my coaching schedule and other things that have come up.  I figured I might as well Q on my return.  I have been posting at the weekday AOs, but forgot how much the extra 15 minutes on the Saturday morning workouts adds to the difficulty of a F3 workout.  My goal was to make this a good upper body beatdown on my return to GasHouse.

WU: (In Cadence)

• SSH x 10
• Merkins x 10
• CDD x 10
• LBC x 10
• Moroccan Night Clubs x 10
• Monkey Humpers aka JoBu’s x 10 -JoBu loves when we honor him in his love of this exercise

-Pledge Of Allegiance-

THE THANG:

Mosey across the street to the parking lot

• Zombie Walks Across The Parking Lot
• Little Baby Dips x 10 (In Cadence)- Dolph must have been on his own cadence and looked like a rabbit in heat doing these.

Mosey to the adjacent parking lot

• Zombie Walks Across The Parking Lot
• Derkins x 10 (In Cadence)

Mosey to Church Parking Lot and Circle Up

Wave of Merkins and CDD’s- Q said Ring of Fire, but he was short of oxygen…

• Merkins x 5 (In Cadence)
• CDD x 5 (In Cadence)

Mosey to stairs behind Church and partner up with each group getting 1 cinder block

Fun With Cinder Blocks

• 300 Standing Chest Press/Run Up Stairs and Merkins x 3- FNG Red Rider Merlot Splash 1
• 200 Bicep Curls/ Run Up Stairs and CDD x 3- FNG Red Rider Merlot Splash 2
• 100 French Curls/ Bear Crawl Up Stairs and LBC x 3- FNG Merlot Splash 3
• 50 Blockees/Run Up Stairs and Squat x 3- FNG Merlot Splash 4?… I didn’t notice this round due to trying not to join him.

Cudos to FNG Red RIder for sticking it out during this….we added an extra count off or two to keep the rest of us from joining him.

Mosey to the Schiele with Cinder Blocks In tow and deposit in BA’s truck.  Then Circle Up.

Wave of Merkins x 5, 4, 3, 2, 1

COT:

Nameorama: FNG Jim Upton was named Red Rider

Announcements: 5 year anniversary convergence at AG Middle School in Charlotte on Jan. 1 and Yeti

Prayers: Top Hat lead us through prayer

Coffeeteria: 12 at Panera

I was glad to get back to GasHouse and I enjoyed every second of the workout this AM.  Again it was my pleasure to lead the PAX today!

-BA

Well I pulled into the parking lot and immediately knew today was going to be special….cars everywhere. Apparently there was an overnight thing at the museum, not a convergence so I relaxed. Shortly thereafter the cars started rolling in and the PAX arrived. One in particular stood out among the others. His name……….Testa Cles, the Greek leader of men who revolted against the Sad Clowns of……ok, my imagination really is not that good so I’m gonna stop there. But it was a great morning. The fog was heavy, the PAX were plentiful, we had a man with a sword and crimson cape, and another man with a Weinke and not afraid to use it. We even pulled a couple Billy Zanes along the way-look it up, props to Tool Time for the lexicon. After the workout, 4 of us had a semi-power huddle about ways to help direct our F3 impact in the community, so look for some great things in 2016.

Here’s what I remember….

WU:10 each IC- SSH, Gorilla Humpers, Merkins, LBC, CDD, Freddy Mercury. I think we stopped there. I had more on the Weinke but got so excited I skipped them and moved on to the Pledge.

Pledge

The THANG: Inspired by the movie 300 and today’s Gladiator Games with our South Carolina Brothers.

10 reps of each exercise (6 different exercises) followed by a Bojangles Biscuit. We did 5 of these sets in total (do the math, should add up to 300 total reps-6X10X5). I had my 2.0’s check my math so if that’s not right, submit a request to them for your money back. Here are the exercises-

Jump Squats     Merkins     LBC     Dips     Gorilla Humpers     Lunges (10 each leg)

I think it was Tool Time that invited a couple athletic on-lookers to join us for the last set and they gladly joined us. I offered breakfast at Panera to either of them if they could beat Dolph. Let’s just say that is a very safe bet EVERY TIME and my breakfast was not very expensive. Thanks Dolph. We were glad to have them and invited them back next week so we will see. As a side note, those boys put us to shame on the jump part of Jump Squats. Wonder why????

We left our Billy Zanes and went dancing after that. In keeping with the 300 theme, we moseyed to the courtyard and did 300 steps (approximately 30 per trip-it was really 42 steps each trip but 30 is close to 42, right Bandit?) and after each trip we did 30 Moroccan Night Clubs (10 trips, 30 per trip, total 300-did that one on my own without the 2.0’s).

On our mosey back to home base for a little more pain, I was behind Testa Cles which provided much needed inspiration. The crimson cape in the morning sun with the sparkle of the steel blade was a sight to behold.

On arrival to the parking lot we partnered up (intentional confusion, no partners needed-just keeping everyone on their toes). The next exercise was a game called “300 squats and dips.” It consisted of 300 reps of squats and dips. You could do this in any combination with a sum total of 300. The mumble chatter was nearly absent while everyone concentrated on counting-next time will play this game a little different-maybe use a timer or do a tabata-thing like OBT…..will think about that one a little more. The mumble chatter provides much needed distraction from pain.

Time was nearly up so we circled up with a brief teaching moment for methods of being Q and leading exercises (search “How to Count F3) with demonstrations by previous Qs and a few rookies. I really enjoyed this-was great to see the encouragement by the PAX to help the group grow.

Thanks to Bandit for reminding me about our Namorama after our announcements. We closed out with a quick prayer keeping in mind Dr. Feelgood and his recent loss.

Remember-Second F event on last Tuesday evening of Month-location TBD approx 6pm I think, Convergence New Years’ Day in Charlotte, Q school January 16, Yeti February 20

It was a lot of fun this morning-thanks for the great showing and group participation.

Whoopee