• Post Type:
  • When: 02/16/2016
  • AO:
  • QIC: Godfather
  • FNG's:
  • PAX: Godfather (QIC), Linus, JoBu, Mayor, Defib, Dolph, Top Hat, T-Square, Bandit, Brown Streak, JK2

11 of #GasHouse’s gathered in the GLOOM this morning for yet another of Godfather’s “winging it” workouts. Despite the rain and the mid-thirty degree temperatures, it was noted that several PAX were wearing shorts. As the clock struck 5:30, it was time to begin…

Warm-Up

  • Side-Straddle Hop x20 (IC)
  • Moroccan Night Clubs x20 (IC)
  • Low-Slow Squats x20 (IC)
  • Merkins x20 (IC)

Pledge of Allegiance

Mosey to Student Entrance of SCHS… Several of the PAX helped to move a large stone back into place that had been bugging JoBu, BA, and Godfather for the last few weeks.

With the stone benches back in place, the PAX completed 10 Bunny Hops and 10 Derkins on the original and newly located stones.

Next was a mosey to the SCHS weight room to get a little in-door beatdown. After disengaging the school’s alarm system (potential headline: Workout Cult Breaks Into School), the PAX were informed they would be completing the 10-Minute 100-Burpee Challenge (actually became 11-Minutes), and it went as follows:

  • Minute 1 – 8 Burpees
  • Minute 2 – 9 Burpees
  • Minute 3 – 10 Burpees
  • Minute 4 – 11 Burpees
  • Minute 5 – 12 Burpees
  • Minute 6 – Count Off/Rest (completely necessary)
  • Minute 7 – 12 Burpees
  • Minute 8 – 11 Burpees
  • Minute 9 – 10 Burpees
  • Minute 10 – 9 Burpees
  • Minute 11 – 8 Burpees
  • Total – 100 Burpees

YHC was hesitant to include the rest between the first 50 and second 50, but after feeling and seeing other struggle, it was time for a slight audible.

With the 11-Minute 100-Burpee Challenge in the rearview mirror, it was time for a little 6MOM…

  • Little Baby Crunch x20 (IC)
  • Flutter Kicks x20 (IC)
  • Freddie Mercury x20 (IC)
  • Hello Dolly x20 (IC)
  • Homer to Marge
  • World War Sit-Ups x10

Wave of Merkins around the Weight Room (5…4…3…2…1)

Mosey to Start

In the Closing Minutes…

  • Billy Blanks x10 (IC) – Squat with alternating kicks on each leg
  • JoBu’s x10 (IC)
  • Little Baby Dips x25 (OYO)

Eleven’s (Modified to Sixes)

  • 5 Squat-Jumps
  • 1 Merkin
  • Decrease Squat-Jumps and Increase Merkins on each side of the parking lot

Count-Off, Name-o-Rama, Announcements, Requests, Prayer

Coming Up in the Near Future…

  • Running-Centered Workout at SCHS starting 2/22 @ 5:30 AM (Contact JoBu)
  • The Yeti – 2/20 (sending good vibes to Defib, Brown Streak, Whoopee, and Dolph)
  • New AO at Biggerstaff Park (Dallas, NC) starting on 2/23 @ 5:30 AM (Contact Dolph)
  • Second F Happy Hour – 2/23 @ Mayworth Pubic House in Cramerton, NC
  • F3 Founders at Gastonia Rotary – 3/3 (see e-mail blast for more info)
  • Advisory Board Meeting – 3/6 @ 8:00 PM at GSM Services