Fitness, Fellowship, Faith

Month: March 2019 (Page 1 of 10)

GasHouse 4 Year Anniversary Convergence

After the workout, Freight and I had an impromptu past-nantan meeting-we had to decide about the backblast. Not to sound like Goldilocks, but in my opinion, Freight would be brief and to the point with plenty of zingers to go around. ToolTime would be (ahem) long winded. And Whoopee (me), would be……you fill in the blank (just right???). I don’t think there is a wrong way, but I knew I had time today so I volunteered to do the BB. Here it goes….

Sister Act wanted a memorable 4 year convergence. Knowing he couldn’t be there due to a previously scheduled haircut and manicure, he asked Freight, ToolTime, and me to be the Qs for our convergence. We gladly accepted and like true experienced F3ers, did not discuss what we would be doing until about 4 or 5 days ago then came out with something totally different than we discussed (at least for Freight and me)….more on that later.
We moseyed to the tennis courts and started with a quick disclaimer then we jumped right into the warmup with (what else???) SSH by Freight then Merkins by Whoopee (17 which may or may not have been the number of points Auburn beat UNC last night in the bball tourney). In true sportsmanship, JJ stepped up and took his verbal whipping like a real man-props to him. He might be the most reasonable UNC fan in NC (where were you Dr. Feelgood????). It was ToolTime’s turn and he announced we would be doing Moroccan Night Clubs……as a collective sigh/whine/eye roll was loudly noted. We did MNCs for the next 83 minutes until ToolTime decided he had enough fun. Freight wanted to see what goofballs would look like with this many pax, so we did a few hundred goofballs. That. Was. Good. At this point we split off into BootCamp (Freight/ToolTime/Whoopee as co-Q) and PainLab (HIPAA as Q).
The BootCampers moseyed to the horsetrack for Freight’s part of the workout. Earlier in the week Freight had discussed doing “hill work” and “NUR” and “Joe Hendricks.” Now if there is a flatter part of Folsom in the area, I would like to know where. There was not a hill in sight. In my head I was shuffling around my workout, but then just said WTH, let’s just go with it. I found out later Freight actually scouted out the area the day before and the hills were surrounded by construction work so he changed plans. Freight had us partner up for a workout for a “specified period of time” although no specific time was actually specified. That, my friends, is what you call an attention getter. Another collective whine was produced from the crowd as Freight had us partner up. P1 would do various exercises while P2 ran the straight-a-ways and bear crawled the turns between the cones/markers. The exercises were 20 Merkins followed by 20 Squats then 20 LBFCs. Golddigger called me out multiple times on my form but in my defense, my form was bad due to bad form. Again, in my head, just roll with it. It will be over soon. Well, this went on for a very….long…..time. There was a lot of bitching, I mean, mumble chatter. Freight looked over at me and ToolTime and gave us a few minute warning before handing things over to ToolTime.
ToolTime started off with a little ab work, then moved on to ab work. Once we finished with that, we did some ab work. Not to make things monotonous, ToolTime got crazy towards the end of his time as Q and did some ab work. From the best I can recollect, we then did some ab work. I received a detailed list of the exercises from ToolTime and here is the order of our ab work: LBCs, Crunchy Frogs, Freddy Mercury, Fred Mercury, Bobby Mercury, Enos Mercury, Hilda Mercury, Uncle Remus Mercury, Shamus Mercury, Buford T Justice Mercury, Frederick Mercury, Franz Mercury, Festus Mercury, Testacles (that’s TEST-uh-klees, the Greek God of Ab work) Mercury, Frederico Mercury, and then finished with Francisco (say the first name multiple times like Buddy from Elf) Mercury. All in all, I think this part just flat out sucked. Abs are not something I work on as much as I should so maybe I will make a better effort at this in the future…….maybe……maybe not…….
At this point, I am pretty sure about 4 or 5 doves flew out of the middle of our group of men as ToolTime handed over the keys to Whoopee (that’s me). I believe I also heard angels singing a George Strait song in the background. In my head things were all messed up….no hill, grumpy pax after the blah-blah-blah mercurys we just did, and I had a millennial calling me out on my (lack of ) form. Again, in my defense, my form was bad due to my bad form. I quickly consulted my electronic Weinke…”Mosey to Hill.”  Again, flattest part of Folsom. Not a hill in sight. Flatter than my tire when I was 17 years old with my girlfriend that time when……oops, forget about that story. Time to improvise while I re-work the Weinke. Start with Tabata, everyone LOVES Tabata, right? Actually, ShortSale loves Tabata, but everyone else…..not so much but that’s ok. We can do Tabata for 25 minutes, right? I think we made it 2 minutes before the natives started getting restless. We did 20 seconds of exercise with a 10 second break. We did Merkins, Squats, LBCs?, and I think I saw someone pull out a shank at this point (we are in Folsom, remember?). I quickly called for burpees to give me some time to think. This appeased the said-shanker noted above. Next I pushed the crowd back against the wall with partner work on 11’s with Merkins and Bobby Hurley’s (gut punch just for JJ). This lasted for about 3 or 4 rounds before I saw another shank (could have been JJ). I needed something quick or someone was going to get a wig snatched, and I mean fast-that’s what my wife and 3 daughters say to each other at home and if you have more than 1 daughter, you probably know what I mean. If you happen to be like Dr. Feelgood and have 72 boys at home, you should ask me later.
Like Moses parting the Red Sea, the next idea came to me-Partner Carry’s. Everyone HATES this. This is perfect. I pushed them back against the wall again and told the PAX to partner up with a different partner. P1 and 2 were to circumnavigate the circled square with only one pax on the ground however they wanted-partner carry, fireman carry, piggy back, chicken fight position, whatever. Make a lap with above rules. I gave the Pax a break on lap #2-walk with partner like 3 legged race-basically this was a recovery lap for me. We got back to start with no shanks in sight. For good measure we swapped partners and did another lap with partner carry rules noted above. Once completed we headed back to start for some Mary with the PainLabbers.
thanks-Whoopee
PAINLAB
It was my 2nd year in a row that I was able to Q PainLab at the GasHouse Anniversary convergence. Unsure how many I would have YHC decided to create 18 Pain stations. To my surprise, once the bootcampers took off I was left with 21 willing to step up their soccer arm game.
The Thang:
18 Pain Stations
1 Minute AMRAP
30 second rest
Due to the number of PAX, some PAX paired up and swapped a station exercise with a body weight exercise about 30 seconds through.
Stations:
Jump Rope
Worlds Worst Merkins (Wide Arm, Normal, Diamond – That is 1)
LBC’s
BattleRope #1 – Single Arm Wave or Clap
Man Makers – 15Lb Dumbbells
BattleRope #2 – Double Arm Wave or Figure 8
Man Makers – 20Lb. Dumbbells
BattleRope #3 – SSH with Rope or Side to Side slams
Man Makers – 25Lb. Dumbbells
Core Tire Drag – Tire wasn’t sliding well so some opted to modify this
Slam Ball – Overhead Slams
Sledhammer – Tire Strikes
Turkish Get Ups or Curls – If you’ve never done a TGU do Curls
Tire Flip
KettleBell Swings
Kettlebell Overhead Tricep Press
Kettlebell Chest Press
Kettlebell Pullovers
We had various sizes of Kettlebells for all to try out.
At the halfway mark, or 9 stations, I took the PAX down to the 4th tennis court for something I call “Beep Beep, I’m a Jeep”. Get down in a squat position, hands out front like you are turning a steering wheel and then squat walk. When I yelled “BEEP, BEEP” the PAX responded with “I’M A JEEP”.  we did this for roughly 80 yards.
Return to your stations and lets do the other 9 stations.
Recover.
Now everyone grab either a Kettlebell, Dumbbell, slam ball, cinder block or sledgehammer.
AMRAP – Curls
AMRAP – Overhead Press
AMRAP – Curls
AMRAP – Overhead Press
Recover.
Fresh off the P200 I still had relay race on my mind. Time for a tire flip relay race.
Two tires, Two lines.
1st PAX flips tire 2-3 times then runs to the back of the line and does one burpee then falls back into line. Rest of PAX are to follow behind by bear crawling.  We went 125 yards total distance. Both teams finished at the same time.
We then joined the Bootcampers for some MARY. After doing an absurd amount of Flutter Kicks, Dark Helmet calls out a very strenuous exercise called the “Body Destroyer”! All honesty I don’t know what’s worse, that or Neckies??
RECOVER!
Playlist – Becasue whats PainLab without music??
1st set of 9 rounds – All Megadeath
2nd set of 9 rounds – Motley Crue Playlist
Aye!
HIPAA
COT
  • We heard some wise words spoken from our previous Nantans about leadership and growth.
  • Italian Job delivered a very nice speech on the importance of region growth and getting to know the HIM next to you.
  • FNG Naming ceremony
  • Speed For Need – Community Foundation Run announcement – Sign up to RUN (5K) OR WALK (2K)
  • Register Here 
  • Make sure you select “Speed For Need – F3 Gasatonia” in the “What org are you running for” dropdown box.
BOM – ToolTime took us out
#1 Coffeeteria in all of F3 Nation was held at Country Kitchen. We shut it down!
Special thanks goes out to the TRUEbadours. Thank you for taking the extra time out of your day and spending it with the HIM of F3 Gastonia!
Dark Helmet
Ponytail
Italian Job

P200 is on the horizon

with the P200 coming up I felt like I might need to do a Q with running being the main objective.

warm-up with some stretches then lets mosey.

we ran around the school back to the tennis courts. there was a little mumble chatter about the fact that there was an easier way to get there but oh well.

the thang.

nur to half court then spin around and sprint to the end then walk back to the start.   we did this about 8 times.  then we did some high knees and some karaoke we also did some other things I cant seem to remember. head back to the start, it was at this time broke pointed out that my past 2 Qs had more running in them than mu previous 10 did. roadie is starting to change his workouts

sure ill take the Q

well I put my foot in my mouth and said I would take the Q at my Hollywood. I figured it would help get my lazy butt out of bed.  that it did on a cold Monday morning.

warm up was short and sweet

lets mosey. not what most men were expecting from roadie.

we ran to the library and did some 11s

tiger squats on one side and mike Tyson’s on the other. lets mosey to where the buses are and do a little Dora. getting close to time so let’s head back to the flag for a little mary.

time

Keepin’ It Real

We kept it real. We kept it simple. We kept it real simple. We ran.

But first, we said The Pledge.

Then we ran to Snoball’s and back.

Sister Act outpaced YHC so bad that by the time I got back, he’d already jumped into the phone booth and changed into his customary COT polo. Somebody has to bring some class to this joint.

Announcements
Convergence at Folsom 3/30
2nd F at Old Dallas Brewery
3rd F 4/12
Community Foundation Run 4/13
Sparky’s M’s school’s 5k 5/5 (Friday evening)

Prayer Requests
Defib’s son
Gastone’s father

Close in Prayer

Until next time…

Return of Hamburger Hill

13 men showed at the premier evening AO Midoriyama.  I encourage all pax to venture over to Midoriyama if you’ve never been.  It has lots of different terrain options, and today we would visit some of the more challenging ones.  The forecast looked great, so I had no choice but to deliver a knockout punch of a workout.

Warm-up:

10 Burpees OYO, anything else is pointless

The Thang:

Oompa was having some knee issues and took off with his pack for a Ruck.  Good work Oompa. The rest of us took off on a mosey from the flag to the back left of Midoriyama, down the paved hill path that leads to the fishing pier.  This is a good smooth steep hill, with plenty of beatdown options.  We stopped at the middle of the hill.  Here we partnered up , and would do a partner triple nickelish type workout.   Start with 10 Booyah Merkins in the middle.  Then each partner runs opposite directions, one to top of hill and one to the bottom at pier.  Each will then do 5 Burpees, and return to middle.  This completes one set.  Continue this for 5 sets, with the partners alternating which direction you run after each set.  This hill combined with the called exercises is pretty brutal.  Good work on this men. After the completion of this, time to mosey to our next destination.

Mosey down the gravel road, which leads to the dam at the backside of the pond. Here is where you find Hamburger Hill.  This hill on the backside of the dam  is very steep.  It’s been awhile since we’ve used it, and we might as well conquer both hills in one workout today.  Keep your same partner and next excercise is Dora 123 on the hill.  Three excercises called were 50 Jump Lunges, 75 Imperial Walker Squats, 100 Bobby Hurley.  While P1 does excercise, P2 runs to bottom of hill and back up.  Then P2 does excercise, and P1 runs to bottom of hill and back up.  Continue this until the reps are reached for the 3 excercises.  This was awful.  This one looked good on paper, but was absolutely brutal on the legs.  I did make the call, that once the first two pax finished we would recover and move on.

Trying to recover from Hamburger Hill, we made a short fellowship mosey over to the two short concrete walls on top of dam.  Here I called 4 different excercises.  10 Dips (IC), 10 Derkin N Diayes, 10 Donkey Kicks, 10 Diamond Merkins.  We did two sets of the 4 excercises.

Next we mosey back up gravel road stopping once we reached the parking lot.  Still trying to recover a little, we did some quick ab work.  We did 25 LBCs (IC), 25 Flutter Kicks (IC),  25 American Hammers (IC),  25 Big Boys oyo.  We did one set of this but with no rest in between exercises.

Next start our mosey back towards the flag.  However we stopped at 4 Iight poles along the way for 5 Burpees at each one for a total of 20 Burpees in our home stretch mosey.  Finish back up at the flag where Oompa called 22 Merkinsfor the Vets.  Time!!

Announcements: Convergence 3/30 Folsom 7:00, 2nd F ODB on 3/30, 3rd F Event 4/12, Community Foundation Run 4/13, Mt. Mitchell Hike 5/5

Prayer Request

Nameorama

Honor to lead today men.  We couldn’t have asked for a better day at Midoriyama.  Today I wanted to provide the pax with something to really push themselves.  Something that is hard, and makes us all push to be better.  Great job by all today.  You men are awesome, and II can’ wait for the next opportunity to bring it.

Sister Act

27 of 52

9 at Downtown this morning for some card work.

Pledge

Warm up:

SSHx15, Mtn Climber x 15, Merkin x 10, Flutter Kicks x 15, and 5 burpees

Mosey, the long way, to the parking deck and up to the second floor to reveal a crisp new F3 workout deck.  Each Pax pulls a card and the group completes the exercise listed

Round 1: 20 Alternating squats, 20 smurf jack, 100 calf raise, 20 shoulder taps, 17 LIL Baby Crunch, sprint 300 M, 18 Lunge, 90 sec High Plank, 20 Freddie Mercury

Run to top of parking deck (up ramps) and back down the stairs to 2nd level

Round 2: 15 Lunge, 20 merkins, 20 American Hammer, 18 Merkin, 17 Derkin, 19 Ranger Merkin, 100 Flutter Kick, 20 Incline Merkin, 12 WWII situp,

Run the stairs twice

Round 3: 20 Monkey Humper, 20 squat, 16 Jumping Lunge, 13 High slow flutter kick, 14 heels to Heaven, 20 Dips, 20 Diamond Merkin, Lunge walk 100M,19 low slow squat

Hear a train 5 burpees

Mosey the long way back to the start but about half way i hear a train (may have been the same one who knows) 5 more burpees.  Arrive at start at 6:15

Announcements: Convergence tomorrow at Folsom-7 am , Community Foundation Run – April 13, Mt. Mitchell – May 5

Prayer request: Bedpan, Big Pappy & Family, Gastone’s father, and my son Peyton

Guys please realize the Impact you have on the men around you at each AO.  You never know what the guy next to you is going through and the help he receives from the men around him during a workout-speaking from experience over the last 6 months with the trails i have faced with in my family.  Thanks for all the prayers that have been sent up for me and my family, especially my son Peyton!

Thanks for allowing me to lead this morning!  See you ALL tomorrow at Folsom

Until next time,

Easy Rider

 

A GD Good Time

Started with a bunch of SSH to warmup and then a few burpees because it is a GD workout after all…

Then we played ultimate frisbee for about 40 minutes, which to me is probably the ultimate sprint workout. Quite a few people (including YHC) got beat up pretty bad, some people kept playing, others didn’t… jk, always modify as necessary.

Announcements: Convergence 3/30, 2nd F that evening all in Dallas, SFN downtown 5K 4/13, Mt. Mitchell climb 5/5.

Prayer Requests: People battling addictions.

Always a pleasure. Until next time,

Gold Digger

Return of The VERN

YHC was pondering a kettlebell theme for this am with little running.  Omaha at 0500 to the Vern.  Good call because there were 13 HIMS ready to go.  Tesla finally came dragging in, AKA Daddy!!!

Disclaimer was given for the 2 FNG’s that Doodles brought out.   Probably wasn’t the best but I think they understood, at the least the idiot part.

Warm up; SSH x 15 IC, Toy Soldiers x 15 IC, LBC’s x 15 IC, Mericans x 15 IC, 10 Burpees OYO.

Thang; VERN

10 Pull ups

Run 200 meters

25 Mericans

Run 200 meters

25 LBC’s

Run 200 meters

25 Dips

Run 200 meters

Rinse and Repeat for 5 Rounds.

Moleskin;

We had to modify the pull-ups since there is no bar available, so we did inverted PU using the lower bar of the gates that lead toward the base ball fields.  This worked well with the exception of the first set due to 14 HIM’s trying to go at one time.  After round one began we spread out enough and did not face that issue again.  Buckeye set the pace and had to be running sub 6:30 between exercises, Impressive sir.   Strong work put in by all Pax.  FNG’s were 18 I believe, hung in the middle of the pax and seem to have no problem, nice work men.  Sister Act, as always was pushing the pace and finished with Buckeye, respect brother.  All of the Pax were pushing themselves and the Vern doesn’t disappoint.  We finished the 5th round covering 2 1/4  miles and had about 10 mins to spare.  Circle up for 5 min of Mary.  Several pax called an exercise until the 5 was up.

Pledge

COT; Namorama and naming FNG’s.  Josh Beck-Headcase, Dillon Collins-Scribbles

BOM; Announcements, Prayer Requests, Breaker Breaker took us out.

Thanks for the oppurtunity to lead you men.

 

 

Ages 8+ 2-? players

Pedal reached out to YHC late Sunday to take over his Q for Bulldog due to a backiotomy. Not a lot of time to plan a weinke as I’ve been preparing one for the convergence. Time to break out PAINOPOLY.

Forgot the flag but Google images always comes through in the clutch. Pledge

Warmup

SSH

Imperial Walkers

Goof Balls

The Thang

We played PAINOPOLY

Watt’s Up and I had a heated battle for property ownership. We went to Jail once, landed on a Rail Road, and drew the Queen Burpee card from Community Chest. 30 Burpees total were completed. At one point I recall Watt’s Up saying this board aint no joke. You’re damn right it’s not! By the end of the game we were both bankrupt and sore.

Announcements

Convergence, SFN/CFN, Mt. Mitchell

Prayers for Watt’s Up son

AYE!

HIPAA

Who ya gonna call? Ghostposters!!

Arrived at Diablo ready to serve ….single serve?
Alrighty then.
Warmarama : One SSH, MNC, Don Q, overhead claps all ‘cadence’ counts if 10, then 10 squat jumps OYO
Ruck on to Gastone’s Hill
Set playlist for One by Three dog Night , o Solo Mio ( scrap that …. change station) and All By Myself …. now let’s speed it up with One from Metallica!
Too much time on my hands so new playlist included SheBop by Cyndi Lauper, Vaseline by STP, Longview by Green Day, Darling Nikki from Prince and Billy Idols Dancing With Myself …. after this things got sticky……
Let’s go shake stuff loose on the climb up doing 10 squats per mailbox and 10 heels on way down.
Much complaining from assembled pax ,,,, feeling sore from added weight in sack , wanting to remove or throw down and never return, but suddenly riding like s Phoenix I receive inspirational words from an unnamed pax to persevere ( as that is my word for the year) and i mydclf through.
Grab two small bricks with 3 sets of following:
Raise arms at sides x10
Clap arms in front x10
Piston overhead x10 per side
Complete exercise by planking at curb lift one brick at a time up to curb and back down for a total of 10 ( entire routine was single count)
Recording failure during namearama
Announcements …. usual
Prayers for Boudin surgery April 26
Youth pastor Stuart Payne fromBethlehem Church …. new setbacks and difficult decisions for their family

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