Great crowd but no Ranger Panties to be found. Ya hate to see it.
Month: July 2022 (Page 5 of 12)
Today was my 4th Q for the week, in a row. And today it was at one of the greatest named AO’s in our region, with one of the top 3 t-shirt designs in the Gas-House region (in my humble opinion, whether I was the one who designed the shirts or not). There was a good turn out. Thanks to all the Pax who showed up!
I thought to try to have some fun. You almost can’t be a guest and Q this AO without trying to do something NASCAR related. Though, it might be time someone does a historic Gastonia inspired Q (seeing as how part of the Talladega Nights movie was shot at the Mid-Town Motor Inn in Gastonia).
The warm up is something I came up with, that I am calling, “Gentlemen Start Your Engines”. It was a slow Indian Run in a zig-zag pattern around the track, first off – at the beginning of the workout.
Bonus points went to anyone who actually yelled “Gentlemen Start Your Engines!” or makes racing engine sounds with their mouth as they moseyed around the track (though, I may have been the only one).
We circled up at the end of the field for a continued, Jacked Up, warm up ‘cuz “I’m all jacked up on Mountain Dew!”
20 Side Straddle Hops
20 Seal Jacks
20 Smurf Jacks
10 Star Jumps
15 Hillbillies
The Actual Thang:
Count off and pair up into partners…
Leg Wrecker (two groups split up… one group holds Al Gore while the other group does lunch walks until they reach Group 2. The Pax then swap).
I heard someone say, “Tom Brokaw is a punk!”.
Tortise/Hare – Catch Me If You Can – In and Outs on the track…
– Pax #1 does 5 burpees (or flying squirrels) while Pax #2 does in and outs (speed walk the straight aways and sprint the curves) on the track. Pax #1 has to then catch Pax #2 after completeing their exercises for them to swap.
We switched to doing lunge walks instead of running and then Omaha’d this near the end of the 2nd or 3rd lap when Tesla was running instead of lunge walking and got out too far from the rest of the Pax. #gattaloveuncleted
Invisible, make believe (like the flames that engulfed Ricky Bobby), bonus points went to no Pax… since no one thought to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!”.
We gathered up and did what we called “Spider Monkeys” (basically a bear crawl with your butt down and your knees out to the side… like a spider crawl).
We did these from light post to light post with a karaoke to the next post and high knees, and walking toe touches around and through the curves of the track.
There was some bumping and rubbing between some of the Pax as they went into the curves and tried to pass other Pax.
We then fellowship moseyed to the adjacent parking lot for more Spider Monkeys (skipping a parking space) and then 5 squats about 40 yards and then a NUR back.
It was finally at this point I heard someone say, “Watch out Chip… I’m going to come at you like a spider monkey!”.
We finished up with some Mary (ab work) where I gave the Pax another chance to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!” as we did some LBOCs and Dying Cockroaches.
Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia (THAT’s TODAY!)
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!
Before praying us out YHC left the Pax with these words to live by from some NASCAR Legends, thinking you can read way far into these and certainly tailor the meaning to mean something profound and life changing:
“If you’re in control, you’re not going fast enough.” Parnelli Jones
“If you can’t hang with the big dogs, then stay on the porch.” Bill Elliott
“If you ain’t first, you’re last.” Ricky Bobby (Will Ferrell)
“I’d wreck YOUR Mom to win a Championship. I’d wreck my Mom to win a championship….” Tony Stewart
Prayer Requests:
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Pax on IR
– Tesla’s Family
*** Thankful Pappy’s family is all well… keep praying for him as he continues to recover from his 3rd bout with Covid.
Fill in Q. That’s what we do, especially after YHC missed one last week. There were 7 PAX who counted off at the beginning of our workout. There were others out there somewhere but we had to get after it on the property. This is what happened…
Disclaimer then Pledge of Allegiance
Warmup of Don Quixotes x14. Right from the start a couple PAX wanted to dispute the number that I know I called. That guy was sent on a sprint for arguing. Back to the warmup. Done with that.
Mosey over to the big raised speed hump between the school building and the football stadium for The Thang
Four Corners Escalator
Round 1
- Corner 1 – 10 Dying Cockroaches
- Corner 2 – 10 DC & 20 LBCs
- Corner 3 – 10 DC, 20 LBC & 30 Hillbillies
- Corner 4 – 10 DC, 20 LBC, 30 Hillbillies & 40 Freddy Mercurys
From there we moseyed the long way around the practice soccer field to the original start.
Round 2
- Corner 1 – 10 Lunges each leg
- Corner 2 – 10 Lunges & 20 Squats
- Corner 3 – 10 lunges, 20 squats & 30 Calf Raises (an ode to Dirt)
- Corner 4 – 10 lunges, 20 squats, 30 calf raises & 40 Step Ups each leg on the knobs
We did another long mosey around the practice field and back to the original start.
Round 3
- Corner 1 – 10 Merkins
- Corner 2 – 10 merkins & 20 CDDs
- Corner 3 – 10 merkins, 20 CDDs & 30 Shoulder Taps each arm (that sucked)
- it was between these corners that one of the PAX fell behind and was feeling neglected. We leave no man behind so YHC gave him a hug of consolation.
- Corner 4 – 10 merkins, 20 CDDs, 30 Shoulder taps and 40 Dips on the knobs
No mosey this time.
Round 4
- Corner 1 – 10 Butt Kickers each leg
- Corner 2 – 10 BK and 20 SSH
- Corner 3 – 10 BK, 20 SSH and 30 Goofballs
- again that certain PAX fell behind and it was mentioned so YHC gave another heartfelt hug to console this weary HIM.
- Corner 4 – 10 BK, 20 SSH, 30 goofballs and 40 Seal Jacks
We moseyed back to the start just in time to do 14 or so Imperial Walkers IC. Time, thanks for reaching of for the assist Tiger. Aye!
Announcements: 2nd F lunch Wednesday, F3 Dads Saturday at Gashouse, family tubing 7/30
Prayer requests: Turtleman, Huckleberry, Go Green Go from Shelby’s M having pregnancy difficulty, all the PAX with pregnant Ms.
2 Pax posted at Members Only Sunday morning. Tesla showed up for Q Source. Been a little light the last 2 weeks. I hope its due to vacation. The Nantan ran with EC added in. I rucked down some streets I’ve never been on(title of the BB). It looks like I’ll be moving back to Dallas in about a month so I hope turn out will keep up so that this AO can remain open. Sunday mornings with Q source is my favorite day for a post. I hope others will see how special that can be. I will be looking for a site Q to take over for me.
YHC got to the AO for some EC stretching. Hope it helps. We should all stretch more I guess. This is what happened…
Pledge of Allegiance
New route to the Pelican’s Snoballs and back. Actually it wasn’t new, we just haven’t run it in quite a while, at least when I’ve posted at this fine establishment. Everyone agreed the run sucked. The company was great. Thanks for the push men!
Drink are on me!!!
Having done some EC with EZ Rider, YHC almost skipped the warmup, but we did a little.
From there we mosey’d toward Gastone’s hill. Stopping every 3rd light for either merkins or squats (x5)
Upon arriving at Gastone’s hill partner up.
partner 1 plank
partner 2 up 2 mailboxes and 5 merkins. partner1 catches up and then collectively they fall back 1 mailbox.
Then we did an ab exercise.
Back down.
Then backup stopping at every mailbox doing an EZ Rider called exercise.
Then another ab exercise.
Back down to the 1st cross street.
Sprint 2 to 2nd mailbox and then mosey the rest. Reversed on the way back.
Mosey to the next cross street.
Skipping and Nurring.
On down to the parking lot.
Ab Exercise.
Back toward home, again stopping at every 3rd light for squats/merkins.
Announcements were made.
Prayer Requests were mentioned.
YHC took us out.
Watts Up Powering down.
The Warm Up:
25 Side Straddle Hops – in cadence
10 Gravel pickers – in cadence
15 Imperial Walkers – in cadence
10 Stogie-fied Gas Pumps
The Thang:
Walking Rockettes (walking toe touches) to the tennis courts (we Omaha’d near the opening to the court’s parking lot and moseyed the rest of the way).
Dynamic Stretches on the Tennis Courts:
– Skips with high knees down and karaoke back
– Goose Steps down and karaoke back
– High Knees down and NUR back
4-Corners:
10 Merkins
20 Stogie-fied Mike Tysons (Mike Tyson without the merkin – horizontal squat to a plank)
30 Mountain Climbers
40 Calf Raises
(4 laps) of In and Out:
Speed Walk the straight a-ways and then sprint through the curves (or corners in this case).
Nobody planked for the Six, so we did 5 Burpees…
Pair up!
Tortise and the Hare with Zombie Walk (two lung walks and a squat) and 2 burpees – one Pax Zombie Walks while other Pax does 2 burpees. The Burpee-er then run to catch the walker and they swap. We did this the perimeter of the tennis courts.
Head back to COT for Mary which ended with 5 Burpees – just because.
Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
Prayer Requests:
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Sparky MRI
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
I appreciate ya’ll allowing me to lead.
YHC arrived with UHaul and Spiderman onsite and Tube arriving shortly thereafter. Spiderman related he had PT the previous day and could not lead. Leaving a weinke and the flag, he exits stage left.
Two or Three exercises in to his weinke, we modify to a round-robin Q.
Stuff was called incorporating all parts of the body, plus some movement.
Same ole July announcements (Lunch Tomorrow, Dad’s Sat, Tubing 30th) and Blood Drive on 10-Aug.
Prayer Requests were mentioned.
YHC took us out.
Watts Up Powering Down
Well it was another hot humid July morning here in Dallas NC. As I make my long and tedious 3 min. trek to Clonninger Park (AKA: Old School) I’m still contemplating the severity of the WOD we’re bout to do. As I pull into the parking lot I see a few regulars and a couple not so regulars glad to have you guys.
No FNGs covered the F3 core principles quick warmup and we’re off moseying towards the Ol Courthouse Square.
The Thang.
4 Corners round the square.
Round 1 – 5 Burpees each corner.
Round 2 – 10 Big Boys each corner.
Round 3 – 15 Lunges each corner.
Round 4 – 20 HR Merkins each corner.
Round 5 – 25 Squats each corner.
Round 6 – 30 LBCs each corner.
Round 7 – repeat all previous work at each corner.
While finishing up last reps at last corner I noticed that we were ahead of schedule that’s great.
Mosey back to the flag for a Team Block AMRAP finisher circuit. One man pumping out reps with the blocks the other block carries 20 meters and back.
Round 1 OHP.
Round 2 Squats.
Round 3 Curls.
Round 4 Incline Merkins.
And Time.
This BB is a few weeks late so I’ll forgo the formalities and just say we circled up spoke our minds and finished up in a COT with Prayers, Announcements, and The Pledged.
Great workout men now let’s do what we do best on Saturday. Eat!
Before we left while closing up my truck and changing my nasty shirt I see a pale faced PAX exiting a Big Green Plastic Sauna AKA Port-A-Jon. I notice he has cleansed himself with a few nice Purges before eating. I don’t recommend this guys but as I’ve seen in a few photos and videos over past few week this appears to be apart of his normal Saturday routine. Maybelline I guess consistency is the key buddy keep up the hard work.
With that the it’s final bell. Schools Out.
We
Did
Work!