Yeah, I did that headline on purpose. Maybe a get a few curious PAX to see what went on at the GasHouse. I admit to being guilty of a clickbait headline every now and then, maybe you are as well. For the record, Kelly Kapowski can still bring it and for the record, ‘nice jugs’ is an applicable adjective. Okay, time to get this train back on the rails. I’ll digress into the workout which the theme was in fact handling some jugs, 1 gallon water jugs to be accurate. At maybe 8 lbs, it doesn’t seem like much but with enough reps and enough sets, the PAX seemed to feel the effects. On a cool Fall morning that is the essence of a college football Saturday, 9 men posted to lift, press, and extend some nice full jugs. With a veteran group, a light disclaimer to underline YHC had a few suggestions they were free to follow at their own peril. I went like this…
Warm-Up
- 5 Burpees OYO (needed to get the mumble chatter going)
- Moroccan Night Clubs – IC x 10
- Squat Merkins – Sgl Ct x 10
- (New! Stay in low squat; fall forward to a merkin; push back to squat stance. Nice grind for multiple muscles)
- Seal Jacks – IC x 10
- Don Quixote – IC x 10
Pledge
Mosey to Grier Middle School – stop at Q’s car to retrieve two gallon water jugs per PAX; proceed to the track.
Set 1: Single Count, 15 reps each;
- Side lunge/extend: Begin with feet together, side step right and twist with one jug in left hand touching opposite foot, step back and extend arm to the left. Flapjack.
- LBC holding one jug
- Seated position, feet off the ground, alternate right then left arm extensions with jugs
- Push, Press holding two jugs
- Repeat two times
Set 2: Moved to the bleachers; Single Count, 15 reps each;
- Bulgarian Squat – both jugs in hand; left then right
- Bent over row – one jug in hand; left then right
- Tricep kickback – one jug in hand; left then right
- Repeat two times
Partner work on the track – separated into groups of 3 men
One partner lunge walks with two jugs in hand; The other two partners perform 10 LBC’s then 10 Merkins; pick up their two jugs and sprint to catch their teammate to switch out. With quads on fire, we Omaha’ed after 200 meters. Nice work to the team of Roscoe, Squirt and Bacon for pushing the pace and earning the right for extra credit plank work.
Walking mosey across the field to our starting point. The Q’s Weinke said a round of Dora 1-2-3 was up next. It would have been a painful stress on our upper bodies. I Omaha’ed and opted to dive into Mary (following my last QIC to keep our sweet girl happy).
Mary – most of these were in counts of 15, either in cadence or single count based on the called exercise.
- Reverse crunch with jug
- Flutter kick holding jug
- Side plank lawn mower pull with jug (right then left)
- Pointing Dog (plank position; right hand with jug draws in for elbow to touch left knee) switch
At this point my Weinke was complete. Only Stroganoff seemed to want Dora – he lost the vote – PAX’s choice began (to the best of my memory…)
- French curls
- American hammers
- Tricep extensions
- Bench press
- Flys
- Monkey humpers (began w/o jugs; the Spiderman added arms extended w/ jugs – ouch!)
- Hammer twists (right, then left)
- Appalachian Americans: with the jugs in hand, T-Square re-named Moonshiners.
- Standard curls (we stopped short of 15 when Bacon lost his count)
- Isolation curls – right, then left; led by Roscoe stating to go slow and squeeze at the top to create the definition. If you see anyone one of the PAX in a tank top this week – now you know.
Time to return the jugs and mosey to the AO. Announcements were CSAUP on 11/11-12. CSAUP t-shirt order is closed but will re-open after the event for those that missed the chance. We gathered into the BOM to lift up prayers for Bandit and losing not only his mother, but his M’s uncle passed recently as well. With T-Square and Stroganoff among the PAX, we were reminded of another round of hurt that circles among us. The visitation is Tuesday, 10/25 from 6 to 8 pm at McLean’s Funeral Home in Gastonia. The PAX are looking to show up in support. Look for more information if you would like to participate.
Moleskin:
Another fun opportunity to lead and be among F3 brothers. I began thinking about the concept to use water jugs as resistance for a workout earlier in the week. The Q spot for this morning was open giving me the sign to put the idea into motion (literally and figuratively). I felt better about my opportunity after hearing Stroganoff lead the Third F at Panera. He shared a message based upon his reading of “What’s With You and God” by Irving Stubbs. It was a good discussion where we talked about what our respective plans are as we mosey through our faith journey and the need to find courage to step forward and lead can be a daily test within our lives. Yet another example for the power within F3 to foster all of us to find our known and hidden talents and use them. (BTW if you clicked on the Kelly Kapowski link, you failed the test – 5 burpees OYO).