Month: August 2019 (Page 7 of 10)

YHC arrives about 20 mins early, just in time to see Quiche rolling in from a few fast miles of EC.  Crowd grows as we get close to 0700, expecting an FNG, but no show.  Have to get back to the EH.  Time.  Quick disclaimer, let’s get going.

Warmup: SSH x 10IC, Imperial Walkers x 10IC, Goof Balls x 10IC, Cotton Pickers x10 IC.  Mosey

Mosey up Main Street to parking lot behind the Stowe Building for 15 to 1.  Partner up, partner goes to opposite side of parking lot.  Do 15 burpees on each side.  Meet in middle for 15 booyah merkins, continue to opposite side for 15 jump squats.  Meet in middle again for 15 American Hammers.  Continue this doing 14, then 13….when get to 5, increase hammers back 10 until the end.  This was difficult, everyone worked hard.

Mosey to field of dreams to push the blocking sled.  One pax jumps on the sled and pushes as far as he wants.  Other pax do LBC, SSH, Mountian climbers while sled being pushed.   Good work.  Mosey to picnic pavilion.

Divide into four groups.  Group 1 goes to the bar for 5 pull ups, group 2 10 decline merkins, group three 10 step ups each leg, group 4 10 dips.  Rotate to each station for three rounds.

Go to fountain for Mary of various pax called exercises.  Go the Yank for Pledge.  Time

Had a quick word about decisions.  Who and what we surround ourselves with makes a big impact on the decisions we make.  And often it isn’t the major life decisions that have the largest life impact, but the small ones that we make on a daily basis.

Announcements: Memorial run/walk at Rankin Lake Aug 17 sign up through pre-blast, Stop Soldier suicide Sept 21, JJ5K Sept 28. Ragnar Oct 5, Tuna 200.  Sargento taking HC for Colonial 200 next year.

Prayer requests: Lynn Hamm and family, teachers and students going back to school, and college students, neighbor of Tesla battling Crones disease.

YHC took us out.

Always an honor to lead

Tiger

Men of F3 Gastonia…it is time once again for another Speed For Need event in our area.  If you haven’t had an opportunity to be apart of one of these event, you don’t want to miss this opportunity.  We will have two chairs at this event and we have Bed Pan’s uncle in one, so if you know anyone else, we still are looking to push two veterans.  If you know someone that might be interested please reach out to me at (704)634-3039 so will can communicate with them.  Please use the link below to register…more details to come.

https://runsignup.com/Race/NC/Belmont/StopSoldierSuicide10k5k

Discount Code: 113FA

Event: Stop Solider Suicide 5k/10k

Location: South Point High School 906 South Point Rd. Belmont, NC 28012

Date: SFN starts September 21, 2019 at 7:20am (Be there 6:30-6:45am to help set-up)

As you read this let the album Screaming for Vengeance from Judas Priest take you away…..a lot of album swapping on Twitter lately!

I unloaded a lot of weights, bells and tools, the gang circled up for a warm-up led by the mighty Linus.  Termite was going to join us at PL, but with a low BC #, he opted out (MORE ON THIS IN THE MOLESKIN).  This left 9 brave souls to get to work, Painlab style.

THE THANG:

Follow the Leader – cardio time, get in a single file line and follow me.  We did the stadium steps, up and down and back again.  Bear crawl level 1, Crab walk level 2, Lunge Walk level 3, Ski Lunge 4, and Ski lunge 5 the other way.  We did this for about 8-10 minutes.  Lots of approval from the crowd.  Seeing Mayor do a box jump to get going on the ramp was a sight.  I didn’t know everyone loved crab walks so much, we’ll do more soon!

Pain Stations – I set up a big circle around Frank where there were optional exercises at each stop.  The idea is that you do one or both of those exercises, while we wait for one man to take my weighted vest, hoist it overhead, walk down to the big rock and back.  When they get back, we give 3 claps and rotate.  Stations:

Shoulder Raises, front and lateral

Tricep Ext or Curls

Squats or lunges

Bar Curls or Military Press

TGU’s or Decon Burpees

KB Swing or Around the World

Decline Merkins or Dips

Mowers or Upright Rows

I know some of these weights were heavier, well done trying to push past it men!  And hats off to Pedal for moving in a serpentine fashion to make us all work longer.  What a brother we have there, the fact he was willing to take so long to make us work harder.  Thanks.  A lot.  Really.

Hold the Line – with one circuit down we did some static work.  Hold these positions until I say to stop:  Plant, People’s Chair, Superman, and another that I forget.  Lots of sweat, but also lots of hard work and effort.

Pain Stations – we did another rotation

Hold the Line – another round of this.  But, it should be noticed that I was getting called out, especially during Freddy Mercury’s, so I then adjusted to full leg extension Freddie’s.  You all had Mayor to thank for that.  You’re welcome.

Pack up gear, do some Mary, bells were rang, TIME.

MOLESKIN

Great work today, great crowd.  Good to see guys back, and another special thank you to Hushpuppy for reaching out to CSPAN, HIPAA and I for that talk.  It was unexpected, but enjoyable, and I hope it serves F3 Nation well.

BUT…I fear that we’re hurting the Gashouse Bootcamp with the population.  So if you listened to the podcast, one thing I said is that I still think being able to dominate a bootcamp is the height of fitness.  Anyone is always welcome at Painlab, and I know some of us have the injuries or love the muscle work, but think about running with Bootcamp, and work on FNG’s!!!

Always a pleasure to Q the Lab.  Gracias men.

• Rudolph

Ten men showed up in the gloom for a beatdown at The Goat.  I started with a disclaimer.  All vets, so it was quick.  I also brought some trivia.  It was explained that a question would be asked, the pax would have some time to discuss and come up with an answer.  If the answer was correct, we just move on in the workout.  If the answer was wrong, everyone had to do five burpees.  Before I could get out the entire first question, Anchorman said the answer.  I knew I had to dial up the degree of difficulty for this group.

We moseyed across the two bridges to the far parking lot for some Corewood.  Twenty five reps of each of the following:

-Crunchy Frogs
-Leg Lifts
-LBCs
-Freddy Mercuries
-American Hammers

We then did four corners in the parking lot.  The four exercises we did were merkins, jump squats, LBCs and flying squirrels.  The first round was 10 reps, the second round was 15 reps and the third round was 20 reps.

Next we partnered up and did a Dora 1-2-3.  100 CDDs, 200 lunges and 300 side straddle hops.  The other pax would run the length of the parking lot and back.

We moseyed back to the pavilion near the starting point.  Started a triple nickel, but due to time it ended up being a triple triple.  Pull ups in the pavilion, run up the hill for squats.

Slow mosey back to the parking lot.

Announcements

Prayer Requests:

-Rutledge Family
-Lynn Hamm
-Family in Stanley who lost young boy recently
-Pizza Man’s family

Thanks brothers!

This week has been busy for YHC, school is about to start and life is moving at a faster pace.
My M. purchased for me a pack of workout cards for my Birthday a while back, these are great!
I would encourage any of the pax to keep them on hand.

Warm Up:
SSH then a short mosey to the wall by 321, Gump has made it out a few times but I wanted him to have a formal welcome so we did Monkey Humpers by the wall while Butts facing traffic. I am sad to say no cars came by at this time so I guess it is the cars Loss on that one.
The rest of the time pulled cards from the deck and Moseyed around downtown.

Announcements:
Pizza Man Event Aug. 17th 10-2 family fun run event/remembrance walk
Stop Solider Suicide coming up in Belmont.
JJ 5k,
Stay Up to date on all the latest gossip and events by going to Slack.

Prayer Request: Each other, EZ riders family, kids going back to school.

The BedPan is Full.

The route at today’s Pub Run was brought to you by Linus who called this route a couple of months ago.  Inbound Gaston Day School Road, left on Armstrong Park Drive, Left on S. New Hope, Right on Lee, Left on Perry, right on Armstrong Park Road and back to the Pub.  This route seems like it is uphill the whole time which I why I chose it.  Stroganoff gave me the book, “Living with a Seal” and I have been enjoying the read.  Based on what I am reading, I will not complain about the suck (or try not to) for the near future.

Yesterday Slaw posted the inner album cover of Bon Jovi’s “Slippery When Wet” instead of the album cover during this twitter album challenge.  There is a difference between the inner and outer cover and Short Sale called him out.  However, the difference is good and Nantan approved.

Everyone made it back safely and pushed the rock with SA leading the way.

Great work!

Final Thought:  When is somebody going to start a Change.org petition to rename “Neverland” as an official Gashouse AO?

Announcements:  Pizza Man memorial event next Saturday at Rankin Lake at 1000.  Family friendly!

Stop Soldier Suicide September 21 Belmont  10k/5k  SFN event

JJ5k Aug 28th

9/11 Memorial Stair Climb  Sept 14th, Duke Energy Building,  Opening Ceremony 0815  (F3 Gashouse is in the top 5 fundraisers for the event.  Great job Easy Rider!

Prayer Requests:  Lynn Hamm and her family.  My father in law.

Always a pleasure to lead!

Roscoe