Day: March 4, 2023

Good crowd at GasHouse on a Q vs Q day. Tube had PainLab. We started with a quick warmup and ran thru the 5 core principles then split up. We moseyed to a big hill but I couldn’t tell you the name of the road. It was in a neighborhood across and downhill from the Schiele Museum. On the way we did some active warmup with some long jumps, lunges, and karaoke stuff then arrived at the hill. I really didn’t think I would make the extinction run, so I wanted to get some running in. Bad move on my part because I did make the extinction run but that’s ok. I love running. I really really really really love running actually. It is my favorite thing to do ever. Rules were given: 11’s on the hill-big boys at the bottom and mountain climbers at the top. Where is the “top?” Wherever you choose. Just go up the dern hill and do some mountain climbers. This took a bit of time. We moseyed our way home with exercises along the way then hit some Mary back at start. We finished with COT then took off.

We are coming up on the 8 year anniversary of GasHouse. Whenever I think about this, I am amazed. Not so much that we are doing well or growing or still going, but really that it has be 8 years. It has gone by really quickly for me and still wonder what I was doing before F3. Thanks for being part of this GasHouse thing and for keeping us going.

Whoopee

We had a veteran crew this morning so there shouldn’t be any whimpering & whining, …one would expect. We split from Gashouse and began our mosey to our favorite circle. This time I brought a curl bar and some smaller dumbbells to do standing flys. There happens to be five of us, so I set up five exercise stations that we will each take a turn at in rotation.

Set 1: 50 sec of work 10 sec to transition:

overhead press w/ 30 lbs weighted bar, Peter Parkers, American hammers, standing flys, mountain hip dips. rinse & repeat

Interim set: Friends don’t let friends miss leg day, so this one is called Aiken Legs. We line up at the concrete steps and do 20 squats, 20 step ups, 20 lunges, 20 inner calf raises, and 20 outer calf raises with no break. That’s when the whining began. We hell britches, if you would show up more than once a week, then maybe it wouldn’t hurt that sandy v 

Set 2: 50 sec of work 10 sec to transition:

overhead flys, curls for the girls, boat hold, baby makers, and CDD’s. rinse and repeat

Let’s take another break and nur (is that how it’s spelled?) to the far side benches. We did incline merkins, tricep dips, step ups and decline merkins. Let mosey back to the circle.

Set 3: 50 sec of work 10 sec to transition:

LBC’s. reverse LBC’s, ABC’s, shadow boxing, heels to Heaven. rinse & repeat.

Let beat it back to base and meet up with the rest of the dogs.

Good work men! We need to do core more often 😁