Gashouse Beatdown

Great start to the day with Monk’s faith/history lesson on spreading the good news and leadership. It was a bit cooler today… so much that Monk has declared that we’ll start 3F at Panera after #Gashouse workouts starting next week (seriously… It’s OFFICIAL).

After our 3F discussion, we had 10 regulars. Most were familiar faces to me. Also glad to meet Pink Floyd who had EH’d 2 FNGs that were ready to roll. This is what went down…

Disclaimer (even if JK2 didn’t bother to listen)
– I’m Not Professional
– Participate At Your Own Risk
– You are Responsible for you
– Instructions are Suggestions
– Modify As Needed

Warm Up
– SSH x 20
– Squat x 20
– Toy Solider x 15
– LBC x 15
– Don Quixote x 10
– Mericans x 10

Mosey to flag for the Pledge

Mosey to the Greer Middle School parking lot for some additional warmups back and forth. Included butt kickers, high knees, kareoke, bear crawls, duck walk (t-claps to JK2 for being the fastest duck).

Next we mosied to the track for some 4 Corners work.
– Dying Cockroaches x20
– LBC x20
– American Hammer x20
– Mountain Climbers x20

First round was together IC. Rounds 2 and 3 were OYO making sure we always pickup the six.

After a brief lesson on the origins and principles of F3, we made our way to the picnic tables for some dips and step ups IC. 15 dips, 25 step ups. 10 dips, 25 step ups, 10 more dips (last 5 REAL slow to really feel the burn) and 25 step ups.

Next we mosied to the courtyard for some partner work. Each pair completed 100 merkins, 100 LBCs and 100 squats (combined reps), while the partner would run up and down steps.

T-claps to the PAX for cleaning up the overgrowth on the stairs! #SafetyFirst

Finally, we mosied back to the Schiele parking lot and wrapped up with a COP full of various favorites. Of course we started with Bandit’s favorite… the Dying Cockroach. By popular demand, and in honor or Stroganoff who was battling the CRUD, some flutter kicks (always too many in my opition). There were several calls that we were at 0800, but YHC heard no church bells so we pressed on with monkey humpers, squats, merkins, and ultimately 5 BOYO until we made the church bells ring!

Great work by everyone in attendence today. It was a pleasure to welcome FNGs Johnny Cash (Jeff Walker) and Picaso (Jon Craig). You guys put in the work this morning! Well done guys.

Lots of calls for thanks and prayers in the COT today. Sledge-o-matic’s father will have surgery in 10 days for a pacemaker, thanks for our families, prayers for our country. Also for JK2’s business as they are going through changes. Thanks for the health of JJ’s mom who has been cancer free for 15 years. Prayers and thanks for CMPD and others keeping peace in our community in light of recent events (especially our brother Roscoe who was in the trenches). Pink Floyd lifted his friend Chuck who recently had a serious mountain bike accident resulting in broken arm and concussion. For Anderson, SC where they are dealing with tragedy of a young boy taking the life of his father. We also held up those that are living life unhappy, praying that they find joy.

As you can see, life is happening all around us, often totally out of our control. Take time to enjoy the blessings you have been given, and reach out to help those in your own families and communities. Let’s all be aware, be HIM, be part of the solution!

Pleasure leading you men today!

Bandit