Month: March 2023 (Page 12 of 13)

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 😁

The forecast was for a 90% chance of rain this morning but we did not have a drop.  Those weatherman……..they just make stuff up and put fancy maps on TV, I should know.  Neither the rain or the OTO change of venue scared this group away.  Did more side to side than front to back work, Apollo would be proud.

You stay classy, Gastonia.

Anchorman

Disclaimer

5 burpees for the train

Warmup

10 SSH IC

RoL LoR

10 Gravel Pickers IC

R L leg up (quads)

Headcount-  11 + YHC

mosey to parking deck

The Thang

Round 1

Diamond Merkins x 10

Oblique crunches x 20

Superman pull-ups x 10

Bear crawl up to landing, mosey to other side. Rinse/repeat all the way up, stairs back down, plank for the 6 at the bottom.

Round 2

Peter Parker Merkins x 10

Lunges x 10

Hillbillies x 20

Bear crawl up to landing, mosey to other side. Rinse/repeat all the way up, stairs back down, plank for the 6 at the bottom.

Round 3

CDD’s x 15

Squats x 15

Imperial walkers x 30

Skipped bear crawls. Rinse/repeat all the way up, stairs back down, plank for the 6 at the bottom.

Wall work

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Rinse repeat then mosey back to pavilion for COT

Finished up with Mary

Pledge

COT

Announcements

Extinction Run – March 4th 9:30 primal brewery

Community foundation run April 1st. Signup . Speed for need signup – To push talk to Broke. 4 track commanders needed

Balljoint v Wirenut tomorrow in the Q challenge at Old School 7 am Folsom closed

2nd f lunch at JR cash 22nd

Prayers

Tiger and his mother who is battling cancer

Termite and his brother who is battling cancer

Mozart -volts son

Huckleberry

Tooth Fairy – Daughter

Ratchet’s 2.0

Wire nut and his mom

Clavins and his M

Easy riders son

Turtleman

Gumby and his family

Praises

Bedpan -promotion new job

Watts up granddaughter is in a play, support local arts and go see it.

I appreciate the opportunity to lead today.  The PAX kept the mumblechatter going and got this gloomy morning off to a great start.

Whenever life feels chaotic, I like pick up a Q to challenge myself, to gain perspective, focus on what actually matters and get back in my groove. If you’re feeling stuck or don’t know what problem to work on first, maybe grab a Q and kickstart that acceleration👊 

Until next time….

Maybe it’s Maybelline💋

Warm ups-

•SSH

•Moracan Night Clubs

•Some Stretching

•5 Burpees OYO

•pledge

Get er Done-

•5 Blockies

•10 Hip Slappers

•15 Tricep Extensions

•20 Merkins

•25 Curls

•Lap

Amrap for 35 mins

I believe everyone got about 5 rounds in…

Iron Hulk w / Blocks-

1 Curl to 4 Over Head Presses

Modified to 5 and 20

Finished up with a little Dora Modified

One partner does big boys while other partner rifle carried to other side of parking lot and back … 100 big boys

Prayer Requests-

Chubbs dad

Ratchet’s son

Wirenut’s mom

Claven’s Wife

Gumby’s family

Isaiah at my church

Announcements-

Mayor has tent for Saturday

Extinction run Saturday

Charity Push on April 1st

2nd F Lunch JR Cash March 22nd

QvQ Saturday at Oldschool

Nameorama

Prayer

First round, Q vs Q…..LET’S GET READY TO RUUUUMMMMBBBBBLLEEEEEEE!!!!!

I could not sleep last night-woke up at 2 am and laid in bed for about an hour before I eventually drifted off to sleep then the alarm went off at 0430-wife out of town, 2 dogs, and 3 cats are a bad combo but WTH? Let’s goooooooooooo!

I rolled in to The Goat just after 0500 and Roscoe sends me a text to let me know the gate is open across the bridge-no factor for me but just pointing out the HIM that I am competing with wants me to do well-no surprise to anyone reading this. I consider Roscoe one of my best friends and F3 has solidified that friendship more than any other before moving to Gastonia 15 years ago.

Over the last week I was reminded several times that I was not the higher seed for this event. That’s ok, I’m happy to be here and really surprised to be with these guys. My posting and Q’ing have seen better days compared with lately so thank you for this opportunity.

Flintstone started things off just before time with the rules then Roscoe took off with his weinke-we moseyed up to the upper deck around the post office/up the stairs for some Dora-ish stuff that was harder on my core than I wanted with a mosey around the building for the partner. We did some other stuff then eventually made it to the bridge for some bear crawl and back then to the parking lot for partner Lunge/Burpee long jump work. I was really not paying attention bec I wanted to make sure I had thought thru my part so I am sure I am missing some of his stuff. What I do remember is 20 seconds before the handoff to me, Roscoe called in a train to come by adding 5 more burpees just before I took over. I may or may not have done them.

Roscoe’s t ime was called and I took over-we moseyed the the bottom of the stairs and in ShortSale-ish fashion, my weinke was a bit complicated to accommodate POSSIBLY a large crowd. I had 3 stations set up with partner work at 2 of 3 stations. As I was trying to ‘splain things, here comes Roscoe’s train again screaming right behind us making communication difficult. No factor-come in closer like Pilgrims Progress did and I’ll speak up. Rules were given then we took off to respective areas and got to work. My favorite (of course) was the Hip Slapper station with the Australian Mountain Climbers a close second place. We had a few learnin’ sessions and thankfully Tesla was there for some in depth interpretation and edumacation (FARTUS SACKUS).

We moseyed back to start for the pledge then the vote and then COT.

Kudos to Flintstone for getting this together. If you were not there, we had a blast and you really missed out. I appreciate all you men showing up today-supporting me, Roscoe, and Flintstone, as well as every other HIM that posted with all of our baggage. As we come up on another year milestone in about 3 weeks, I am amazed at the work our guys have done both in the form of exercise, various CSAUPs, and community involvement. I am proud to know you men and thankful every time I get out here with you.

Whoopee

Rain was in the forecast so I planned a shelter workout but it never rained 🤷‍♂️ .we did a proper warm up then Route 66 lunges and squats ran a lap then the werk began! Tabata 30 seconds work 30 seconds SSH the exercises were pull ups, OH press ,deadlifts ,curls,RDL’s,big boys, hanging knee raises, we did 4 sets of each exercise, most were performed with 2 blocks with a steel pipe between them. There was alot of confusion about the difference between deadlifts and RDL’s we’ll have to work on that 😁 I like bringing something different I feel like that happened today. We pledged did announcements took prayer requests Huck, Ratchets son,Wirenut family,Turtle man ,Calvin’s wife ,camp family,Mozart,chubbs dad . I prayed us out . Good times men thanks for letting me lead

Three fast runners and one very slow YHC for the pub.
At least one who posted here avoided getting injured at the QvQ weenie measuring contest.

Announcement:
Try out Rooster across from Pita Wheel in downtown Gastonia. Live music 6pm Sunday from some of the original F3 gang DaVinci and others

Prayers
Queso and Sargento travel
Defib son friend OD
Les Nessman Youth group HS girls class suicide question
Bandit kid Goose now in Singapore
Tube M kidney stone
Clavin M
Huck
Turtleman
Others not mentioned

11 did not miss Monday.
Warmup with gravel pickers and hillbilly’s.
There may have been a whoopee and  another pax sighting, but it was hard to tell and they weren’t around very long .
Mosey to the park where we completed three sets of bench work that included; dips, dirkens and step ups.
Lunged walk / burpee broad jump across the parks lot and back.
Moseyed to the center of the baseball fields for wall work, including wall sits, hip slippers and dirty hookups.
We then made our way over to the hill for a set of 11s, with squats at the top and Apollo Ohnos at the bottom.

Took the long way home for a round of marry and COT.

Prayer request:

Radar sister

Tigers mother

Tooth fairy’s daughter

Nutrias travel

EZ Rider travel

Announcements:

9:30 AM extinction run Saturday

Q versus Q Thursday at the goat

Community foundation run April 1