Month: May 2017 (Page 1 of 6)

Kudos to whoever gets that obscure reference.

What a gorgeous day to lift coupons and raise them to Frank (going name for the statue.  Great, great job guys.  ROLLS EYES).

The Thang:

Gave the speech:  Painlab is for impaired, injured, recovering & FNG’s. We do Zero/Low impact. I’m not professional. MODIFY!

***Pantera on the docket, omaha to Van Halen because of our 2.0.  We will have a vulgar display of power soon.

Warm Up (5 minutes): Imperial Walker 10, Moroccan Night Club 10, Low Slow Squat 10, Don Quixote 10, Merkin 10 LBC 10

Jacob’s Ladder up the stadium steps (15 minutes): Bear Crawl up – 7 Slow Burpees, down to 1 Squat, 6-2, 5-3, etc.

Painlab Powercycle – (12 minutes)
1) CDD, Superman, Parker Peter, Dips
2) Boxing
3) Yoga – Warrior 2, Triangle, Extnded Triangle, Downward Facing Dog, Trikonasana,

Pass the Pain (3 minutes) – 3 minutes of varied milkjug core on steps

Painlab Painstation (1 minute each….)
1) Curls, Skullcrushers
2) Derkins, Dips
3) Squats to Clean
4) Shoulder Press, Lateral Raise

Painlab Pathfinder – follow the leader on the ledges, make way to circle of trust with Gashouse where we did lotta core.

MOLESKIN:  more folks this time, and another 2 prime targets of Feelgood and Bandit.  We also picked up Smackdown (2.0) and Goodfella (61 – respect!).  Thanks to Mayor and Hushpuppy for being there, those guys make a workout fun.  And big props to BB-8 for coming back for more.

This is a priviledge to lead.  Will look for others to Q soon, but I’m bringing more FNG’s this week if I have to drag them by their toes!   See you Saturday, AYE!
Luke B. F3 Rudolph

Disclosure: This was written 2 days ago on Friday after Gaston reminded me to do one. Been a little busy since then and this is the first chance I’ve had to post this. Have a great Memorial Day everyone.

Since 2 days have passed since this workout took place I’ve had some reflection time and I’ve come to the conclusion that it hurts! Every time I take a step or climb a set of stairs I’m reminded of the soreness of my hamstrings and butt muscles. Yesterday was quite painful but as they say “no pain, no gain”…I must be getting huge. But I digress and must move on to the important part…the workout. I broke what seems to be a Gas House tradition and did not do Side Straddle Hops to start off the workout! To be honest I’m not quite sure what all we did as those were unplanned and did them on the fly. Pretty sure we did some Don Quiotes, maybe some Mercans and we did eventually do the coveted Side Straddle Hops. After which we said the pledge and headed to the abandoned Lowe’s Foods parking lot.

A day before the workout I was reminded that I hadn’t put together a workout and decided to look at my F3 Pinterest board that I created. If you haven’t found Pinterest you need to check it out. Put in a topic and articles from all over the web appear. You can check them out or “pin” them to one of your boards. Although a lot of women use it, Pinterest has a lot of manly stuff as well…check it out. Sure enough I found a HIIT, high intensity interval training, workout I had pinned. It required very little preplanning but hit all areas of the body for a great full body workout. We did the following:

10 Burpees

20 Mercans

30 LBC’s

40 Squats

50 Mtn. Climbers

40 Alt Reverse Lunges

30 Side Straddle Hops

20 Plank Jacks

10 CDD’s

Total we completed this circuit 4 times with 1 to 2 minute breaks between. I was greatly encouraged by C-Spans method of encouraging us during breaks and took the opportunity to share about not giving up or stopping and to keep pushing.  I also shared about being a leader in our homes, businesses and communities.  One quote I shared and have shared in the past is from Dan; he is an ultra-marathon runner and said “run when you can, walk when you have to, crawl if you must…just never stop moving”. This quote is powerful and can be applied to almost any area or situation we may face. So let me encourage now, whatever situation you may find yourself in…don’t stop, don’t give up and whatever you do don’t quit. It always encourages me to see that one guy who may be dead last in the group but his feet never stop; they plow forward and keep going.

After 4 rounds we headed back in time for 1 more exercise. I asked Stroganoff to finish us out with his favorite; flutter kicks. He willingly blistered us with 40 or 50 to end the workout! You are an awesome group to workout with and it was an honor to lead you. Keep those feet moving and I’ll see you next time.

8 warriors braved the obstacles in downtown Belmont for a truly memorial event at the foot of the Yank this fine Memorial day Saturday to pit in a little sweat equity and get better. Went something like this:

Mosey to first corner of the park:

SSH X 20

IW X20

Merkins X15

Mosey up the top of the hill.

I hear that train a coming! 5 burpees

Copperhead squats X 20

Rosalita X 20

LBC X 15

Grab some bench space by the middle school for some work as follows:

First round:

Dips X 10

Step ups 10 each leg

Dirkins X 10

Second Round

Dips X 20

Step ups 10 each leg

Dirkins X 20

Mosey on down to the field for a little Jack  Kevorkian homage, aka partner assisted suicides

Partner 1: mosey down the field in called transportation mode and do exercise as called at halfway and end. Mosey back,

Partner 2: Do called exercise until partner gets back, flapjack.

1st round:

Partner 1: Mosey to halfway, 5 squats, Mosey to end, 10 squats. Partner 2, squats ’till 1 gets back.

2nd round

P1: broad jump to midfield, 5 hand release merkins, broad jump to end, 10 hand release merkins. Broad jump back. This was the hard one!

3rd round: Lunge walk (knee to the ground lunge) to midfield, 15 LBCs. Lunge walk back.

4th round: Bear crawl to midfield 10 merkins. Bear crawl back.

Mosey to wall at Middle school for people’s chair.

20 air presses in cadence.

Balls to the wall for @ 1 minute

Back to People’s chair

20 air punches in cadence.

Move to the bottom of the hill in the park for the grand finale! 4th quarter action. Bear Bryant said when he got to Texas A&M winning was not imperative but getting tougher in the 4th quarter was! This one was for the Bear!

Round 1:

Partner 1 runs the hill, does 5 merkins

Partner 2 does merkins.

Flapjack when P1 gets back.

Round 2:

Partner 1 runs the hill and 10 squats, Partner 2 does squats

Flapjack

Round 3:

Partner 1 bear crawls the hill, 10 LBCs at top, Partner 2 LBCs till P1 returns

Flapjack

Round 4:

Partner 1: Crabwalk the hill, 5 plank jacks, Partner 2 plank jacks till P1 gets back.

flapjack.

mosey over to the Yank for some stretching and take out.

NM: YHC’s first Q in Gastonia region. Really loved the guys and the AO! Great group to be with today and lots of toys to play with. Looking forward to hitting all the AOs over the next few months in the region. My kind of folks over here! Looking forward to meeting everybody and expanding our realm here.

Items:

YHC has kicked off an initiative called M&M – Minorities and Millenials. Goal is to attract more of these men to what we are doing.

Q school June 17 in metro. 40 spots open. Do Re Me has it. starts at his office 8:30 – 10:30 with breakfast. Let me know if interested, I will be there! Could clown car over to Core workout at 7 and on over to school at nearby at 8:30.

Remember what the Holiday is about. All gave some and some gave all. That ‘s why we are doing this.

Aye brothers! See you in the gloom.

Tesla