Fitness, Fellowship, Faith
Been too long for me to remember who did what, forgot about BB until Watts Up reminded me so thanks for the reminder. Some ran, some rucked, all of us sweated a bunch. Good to see Udders-he’s an honorary GasHouse Pax even though he does not live here. As I used to hear growing up….he’s good people.
Whoopee
Hot out and a lot to do. I didn’t do any EC today. As the PAX came in it was evident the was going to be plenty of mumble chatter. Lets begin!
Warmup.
Hillbillies
Toy Soldiers
Grass Pickers
Overhead Claps
One leg dead lifts
5 Burpees
Mosey to the parking lot by the playground were there was chalk. Burpee suicides.
I have the parking lot marked beginning and end. Just do Burpees!
Mosey across the parking.
10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds.
Merkins
Squats
HillBillies
Nolan Ryan’s
Toy Soldiers
Moroccan Nightclubs
CDD
Imperial Walkers
SSH
Mnt. Climbers
Mosey to the first light pole and back for the next round.
Stopping after 6 rounds it was time to move on.
Air press and Burpeethon 2-1 ratio.
2 Air presses
1 Burpee
4 Air presses
2 Burpees
6 Air presses
3 Burpees
Continue pattern till Burpees reach 5 and Air presses reach 10.
Mosey to the playground.
Burpees and Pull ups. 2 to 1 ratio.
1 Burpee- 2 pull ups
2 burpees- 4 Pull ups
continue till burpees are at 5 and Pull ups at 10
Mosey back to the start. for some marry and stretching
announcements
F3 dads July 17th cookout as well.
Check out prayer request in slack.
Good mumble chatter today!! no music needed and time flew by.
Love ya brothers!
Pockets.
Not sure who would show and I haven’t been able to be there in a while, I was eager to be there and push with the downtowners.
Warmup.
HillBillies
Toy Soldiers
Grass Pickers
Overhead Claps
One Leg Deadlifts
5 Burpees
Mosey over to a parking lot that the Q has picked out.
10×10 with music!
10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds. We got through half the rounds before moving on.
Merkins
Squats
HillBillies
Nolan Ryan’s
Toy Soldiers
Moroccan NightClubs
CDD
Imperial Walkers
SSH
Mnt. Climbers
Stay in the lot for some new exercises.
OverHead Claps and Burpees. 2-1 ratio.
2 OverHead Claps
1 Burpee
4 OverHead Claps
2 Burpees
6 OverHead Claps
3 Burpees
Continue pattern till Burpees reach 10 and claps reach 20.
Mosey to the road for some Burpee suicides.
Mosey back to the start for some Mary and stretches.
Announcements.
F3 dads July 17th cookout as well.
prayer request list is on the Slack channel.
thanks guys!!
showing up I find several PAX getting their EC in. If they only knew what was next!
Warmup was given to the boot camp Q . After some stretching let’s roll!
Mosey up to the church and find a good parking lot, maybe.
10×10 with music!
10 exercises, 10 reps for 10 rounds. Mosey across parking lot in between rounds. We got through half the rounds before moving on.
Merkins
Squats
HillBillies
Nolan Ryan’s
Toy Soldiers
Moroccan NightClubs
CDD
Imperial Walkers
SSH
Mnt. Climbers
Mosey to other parking lot at Presbyterian church.
OverHead Claps and Burpees. 2-1 ratio.
2 OverHead Claps
1 Burpee
4 OverHead Claps
2 Burpees
6 OverHead Claps
3 Burpees
Continue pattern till Burpees reach 10 and claps reach 20. This is where the EC started hurting.
Mosey to steps. Calf blowout!
5 Calf raises on each step. Finish at the top.
Mosey back to the start for some Mary.
Announcements.
F3 dads July 17th cookout as well.
prayer request list is on the Slack channel.
thanks guys!!
Got an opportunity to Q this morning at the Sword, and get in some spiritual and physical exercise! We went over Luke 8:16-18, and about the importance of not hiding the lamp “ Gods Word” but instead making it 1st priority in our lives and in doing so, the affects it will have on us and everyone around us!
Announcements- Snowbird men’s retreat September 24-26
Prayer request- Big Pappy and family
Rumors started the night before that a Kotter and FNG might be making an appearance at the Trucks and Beards AO on Tuesday morning. YHC rolled in early and to my surprise the Kotter was already there…..the one they call “Roadie” had returned to the gloom! It turns out he was the one bringing the FNG who also showed and made it an even 10 for the workout. After a full disclaimer, the pledge and a short warmup we all headed to the back of YHC’s truck to grab bricks that we would carry with us the entire workout. It went like this:
Mosey to the “newer” parking lot by the lake for some ALARM’s. 100 reps of each exercise followed by a lap around the parking lot. All done with bricks.
Arms – Shoulder press
Legs – Squats
Abs – American Hammers
R exercise – Randy’s
M exercise – Merkins
That wasn’t too bad, let’s mosey to the front of the park for some partner work. Dora 1-2-3 with one partner doing the work while the other runs a lap. Again, all work with bricks.
100 – Shoulder taps
200 – Dying cockroaches
300 – Moroccan Nightclubs (these sucked)
Still some time left, so let’s head to the tennis courts for some Merkincides.
5 Burpee’s on the 1st court, then run to the 2nd court for 5 Merkins
Back to the start for 5 Burpee’s each time and increase the Merkins by 5 at each court all the way to the fence.
Time is up so back to the flag.
NMM / COT
I had a verse that I had planned to share with the PAX, but changed it up after thinking about what we were doing. The brick’s we used for the workout symbolize the burdens we often carry around with us in life. Some of them are small and seem minor, but the longer we carry them the harder they become to bear. We are called to serve others and in doing so help carry their burdens, but Christ also tells us this in Matthew 11:28-30 – “Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.”
Announcements
Next F3 Dads at Gashouse on July 17th
Snowbird Retreat sign ups
Nail clippers and chapstick for service project
Prayer Request
Turtleman
Big Pappy and family
Westside Mother in law
Gumby Mom
Ball Joint Mother in law
Sister Act and family
PAX travels
Whoopee and family
Great to see Roadie back in the gloom and welcome to FNG Sourpuss!
Dr. Seuss took us out.
I’m Broke
14 at The Storm for some Gastone.
The Thang:
30 SSH
20 Merkins
Mosey to wall at school for 25 Marching with hands in the air, and 20 Hip Slappers. Then 25 and 15. Good start I was told, very popular with everyone.
Mosey down and out to the road at the bottom of the hill.
We planked for an entire minute or just me in my head counting to 60. Most form was good.
As you look up the hill I pointed out all the light post even the one’s that were not working. We stopped at all of them for 5 Hand Release Merkins.
Then we crossed the road and hit the rest of the poles all the way to the top with 20 Monkey Humpers at each post.
On the way, all the way to the bottom we did 10 Squats at the first pole then 5 Merkins at the second and repeated that pattern to the very bottom.
We took a left in to the parking lot for 20 Yards Lunges, 20 Yards Backwards Lunge, Calf Raise routine.
6 minute of Mary.
Flutter’s, Jane Fonda’s, and Pickle Pounders. Maybe a few others. Mosey back with a stop for 20 Mountain Climbers.
Right on time.
The Moleskin:
We had an FNG, Drizzle. Drizzle did a great job and plans on being with us a lot more. He has 2 kid’s and lives in Belmont the last 3.5 years. He spends lots of time with family and we have so much more to learn about him. Welcome.
We started with a Pledge.
We finished with a Prayer.
Gastone Out.
11 for a bootcamp in the gloom with Gastone.
The Thang:
25 SSH
20 Hand Release Merkins
20 Imperial Walkers
Mosey to wall at gym.
25 Wall sit marches with hands in the air, 25 Hip Slappers. Then 25 and 20, Then 25 and 15. This was for Whoopee
Mosey around behind business and we did 50 Monkey Humpers for the camera.
Mosey to Gastone’s Hill
Each Mailmox 5 Hand Release Merkins. It was terrible.
Down the hill 10 Squats each mailbox.
Back up the hill with some exercise at the mailboxes.
And back down with another.
We did some more stuff on the way back but you get the general idea.
The Molskin:
We worked hard, we survived. We will go on to conquer the day.
We did a prayer and we started with the pledge.
Gastone Out!
So, I was under the impression that Bulldog liked block workouts and that 1P2A and Rudolph might be there. Seems I was wrong on both accounts. I was also wrong to ask, “So, what’s a word, or name, that rhymes with block and is also another name for a block?”. Firmly insert your mind in the gutter and you will think of the responses I got (or you could tell Pax were thinking).
After watching some of those Athlean X videos on YouTube (with Jeff Cavalier), and recently seeing Dwayne “The Rock” Johnson post his workout he’s been doing to bulk up for the new Black Adam superhero flick, I thought to combine the workout routines seen and modify them to use blocks or bricks in place of gym equipment. I couldn’t find half cinder blocks at Lowe’s or Home Depot so we resorted to using those mini wall blocks that weigh about 8lbs each.
The Warm Up (with blocks in hand):
15 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence
15 ‘Roccan Nigh Clubs – in cadence
15 Arm Circles Front
15 Arm Circles Back
Tha Thang:
20 Squats with the blocks
20 Man Makers (merkin to a row with the block)
20 Mountain Climbers – in cadence
15 Mountain Man Poopers with blocks (search for “F3 Lexicon Mountain Man Shiterz” on YouTube for a funny video about this exercise)
20 Shoulder Taps with blocks in hand
20 Mountain Climbers – in cadence
15 Superman Merkins
20 Curls with the blocks
20 Mountain Climbers – in cadence
20 Lunges with a brick/block
20 Clean and press with a brick/block
20 Mountain Climbers – in cadence
Pair up! – Tortoise and the Hair Routine
One Pax will Lt. Dan (two lunge walks to a squat) with blocks around the parking lot while the partner does 10 blockies (burpee/flying squirrel/deconstructed burpees with a block)
Once the one Pax finishes with the blockies, Run to catch the partner and swap to doing Lt. Dan (two lunge walks to a squat) with blocks…
REPEAT until around the lot
Finishing Up:
20 Stogie-fied Gas pumps holding the blocks
40 Block Flies while doing an LBC
20 Wipers (reverse crunch)
Mary (some exercises with blocks and others without – depending on what the other Pax called)
Finish with a rifle carry of the blocks back to my truck.
I originally had written down 21 reps for everything (except double for the little baby block fly crunches – they were double at 42), but that proved to be harder than I thought when I wrote the weinke. I was able to get 20 reps in there here and there and some things were called in cadence and others OYO, with an occasional omaha because the movement couldn’t be done with the blocks (like the Superman Merkins). The intent was the keep an element of surprise (like 2020 was for everyone) and for the Pax to have to listen to the Q for direction (which worked well with this group, unlike Pax I have tried to lead in the past… you know who you are). 21 reps was supposed to be for 2021, but it’s fine. We adapted and kept moving and I think everyone got their monies worth.
Thanks for the opportunity to lead and try something different.
SYITG,
Stogie Out!
Announcements:
– F3 Dad’s workout coming up in July
– F3 Dad’s Camp coming up in August
Prayer Requests:
– Turtle Man
– Big Pappy and his family
– Sister Act and his family
– Pax traveling for the July 4th holiday
Warmup
Gravel pickers
Sidel hops
Imperial walkers
Mozie to the flag
Every light pole 5 merkins and 5 jump squats
Pledge
Mozie to the bottom parking lot
11’s squats and Mike tysons
Mozie to the amphitheater! 20 declined merkins, run to the top of the hill, 20 tricep dips, and run repeat 5 times.
Mozie to the tennis court. 4 corners, 30 LBC’s, 30 flutter kicks, 30 Freddy Mercury’s, 30 American Hammers
Mozie to the parking lot.
So nobody gets there feeling hurt, 10 burpees. In honor of Memorial Day, coming up 22 for the vets.
Prayer requests: Big Pappy and his family, Achey Breaky’s father in law dean mitchell, SA and his family, Turtleman, Families of soldiers lost, and soldiers still fighting. Beetle’s dad, open heart surgery recovery. Travis Green, his foot.
Announcements: Snow bird in September, a Murph on Monday at Martha Rivers.
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