Month: November 2023 (Page 7 of 14)

It was Veteran’s Day at the GasHouse. Flintstone had yet another brilliant 1st F concept – all Saturday AO’s should do HEROWOD’s in honor of service men (and women). Along with many of you, I’ve employed these routines in my workouts before so it was merely a matter of picking which ones to do. I did the following:

Zachary Tellier

• 10 Burpees
  • 10 Burpees
  • 25 Merkins
    • 10 Burpees
    • 25 Merkins
    • 50 Lunges
      • 10 Burpees
      • 25 Merkins
      • 50 Lunges
      • 100 Sit Ups
        • 10 Burpees
        • 25 Merkins
        • 50 Lunges
        • 100 Sit Ups
        • 150 Squats

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Hey Buddy

• 250 meter run
  • 5 rounds of:
  • 10 Lunges
  • 10 Squats
  • 10 Big Boys
  • 8 Burpees
• 250 meter run

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. Chris’ badge number was 38, hence the 38 total repetitions per round (10/10/10/8). The 5 rounds represent the 5 years he served as an officer. Chris specifically liked running and bodyweight movements. “Hey Buddy” was Chris’ signature greeting.

Oscar Temores

• 8 Rounds of:
• 11 Hand-Release Merkins
• 30 Walking Lunges
• 19 Big Boys

This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019.

The vehicle entered Fort Story at Gate 8 while driving the wrong way in the outbound lanes at a high rate of speed at 7:35 pm. Personnel at the gate immediately requested assistance and MA3 Temores responded to the scene. The civilian driver of the vehicle intentionally struck MA3 Temores’ patrol car head-on.

MA3 Temores had served with the U.S. Navy Security Forces for only 10 months. He is survived by his wife and 2-year-old son.

Of the PAX, Roscoe completed all three rounds (he spoke the least and listened to metal music on his phone #focus). The others pushed as well. We were fortunate to have Oompa Loompa as a Marine Corp veteran, battling as he always does despite some physical challenges. Included in this respect is Roscoe as a new veteran of the police force. We’re fortunate to have protection in all forms serving us. In addition to the PAX, the workouts honored these fallen men in a small way.

Thanks for the opportunity to lead the workout.

Short Sale

9 PAX posted.  We did block work.  We didn’t run.  Looked good on paper.  Not so much in practice.  Highlights included:

Wiki quoting the movie “Airplane” with “Have you ever been in a Turkish Prison?” which led to a good bit of laughter and maybe even some silent “Harrumphing”.

And that was about it.

No grown men were seen naked and no white women were harmed during the workout.

As for what we did?  Doesn’t matter.  I mean, we did some block swings and a double farmers carry, passed blocks from side to side, and Zombie walked.  Not YHC’s finest work.  Wojo took off running at the mention of blocks and was probably better for it.

First bootcamp Q in over 2 months and YHC was a bit rusty.  More to come.  Glad to be back.

Yabba Dabba Doo

9 PAX finished out Flintstone Week at Midoriyama with a beatdown that was (thankfully) nothing like the first one.  We welcomed back Purple Haze, introduced Star Boys to the crowd, and found Leppard’s fault line with Dips (30), all within the first 10 minutes.  The rest was a blur, but here’s what I remember:

It started today when checking Slack seeing that the Site Q and Original F3 Gastonia Title Belt Holder was going to have to work and miss out on Qing today.  After a rusty effort as Q on Tuesday, YHC was looking for an opportunity to get back and was also already planning on posting, so why not?  Got some ideas on the drive to the AO and we were ready, then just redid the whole thing on the fly.

The Thang:

• 15 x SSH (IC)
• 15 x Moroccan Nightclubs (IC)
• 15 x Goofballs (IC)
• 10 x Don Quixotes (IC)

Mosey to the stop sign, stopping along the way for traffic and:

• 6 x Low Slow Squats (IC)

Then again at the parking lot after the stop sign for:

• 6 x Merkins (IC)

To the picnic area for the start of the main event, though there wasn’t really a lot of transitions, just work:

• 30 x Dips (OYO)
• 30 x Step Ups (OYO)

We went back to the hill that led to the lake and in the grass by the turd shack introduced the Star Boys:

• 20 x Star Boys (OYO)
  • Lie spread eagle in star position, then do a full sit up, but take your right hand to left foot, followed by left hand to right foot, and repeat
• 20 x Heels to Heaven (OYO)

Simple stack routine next with no name:

• 10 x Merkins (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• 30 x Squats or Monkey Humpers (OYO)
• Run to the bottom of the hill
• 10 x Jump Squats (OYO)
• Run back up the hill

We pushed it, then ran a quick round of Mary waiting for the Six:

• 20 x Flutter Kicks (IC)
• Defib – 20 x Freddie Mercuries (IC)
• 5 x Burpees (OYO)
• Purple Haze – Leg Stretch (OYO)

Picnic Area

• 30 x Dips (OYO)
• 30 x Step Ups (OYO)

Grassy Area

• 20 x Star Boys (OYO)
• 20 x Heels to Heaven (OYO)

Another stack, this time, no hill, just run down to the end of the parking lot where the pump track is:

• 10 x Merkins (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back
• 10 x Merkins (OYO)
• 20 x American Hammers (OYO)
• 30 x Squats or Monkey Humpers (OYO)
• Run to the end of the lot
• 10 x Jump Squats (OYO)
• Run back

One last set of:

• 20 x Star Boys (OYO)
• 20 x Heels to Heaven (OYO)

Mosey back, stopping for:

• 10 x Merkins (IC)
• 6 x Low Slow Squats (IC)

And that was time.

Moleskin:

A little behind schedule, but I still took a minute for a word at COT.  My son went to driving school, and the instructors said that when there’s something in the road that you need to stop or swerve to miss, don’t look at it, because we follow our eyes.  Feels like a metaphor to me.  If we’re looking for the worst in people, we’ll find it. But if we keep our eyes fixed on the good – on God, on our goals, and all the many other things we have to be thankful for – we will find them too.  There’s a lot we don’t control, but we control our eyes and where we point them.  See the good and stay positive.

Strong push by the group.  I’m sure there was more to it, but I guess you’ve gotta Show to Know.  Thanks for the opportunity to lead.

Yabba Dabba Doo

As a Q I keep BB simple.  I’m SUPER THANKFUL for all the PAX that showed up for this gear BD to kick off a new potential AO.

COP

SSH X 20

IW X 10

MC X 20

LSQ X 10

MC X 20

The Thang:

Partner up.

Catch me if you can.

Partner 1 – Rifle carry block.

Partner 2 -Drop for 5 Hand Release Merkins then all you got to your partner.  R&R until you get back to the flag.

Rifle carry block to bball hoop at the back of church.

Circle up for exercises. Q calls out exercise. Clockwise in rotation and the timer is the PAX that chooses 50  or 75 sandbag to carry up and down the hill

Exercises included:  Swings, Thrusters, Sumo Squat, LSQ, Curls, Chest Press, WW3, Overhead Press, Rows, Deadlifts

MARY to close out

COT

A few ran early. A few rucked early. One ran on time. Three others and a dog rucked on time.  A few left early. One arrived just for Q Source. However, the theme of Courage from Admiral William McRaven’s first chapter of the Hero Code bound the PAX together.

Better than explain the two stories from McRaven, here’s two short videos about Courage he described, one from women serving in the U.S. Army Special Operations Command and another from the Alamo.

Ashley’s War: The Courageous Story of Women on the Battlefield

Drawing a Line in the Sand

Announcements: Ultimate Frisbee11.23, Christmas Party 12.2, Beer Ruck12.9

Prayer Requests: Hauschka (F3 Lake Wylie)’s family, Turtleman, Oompa

Praise: Whoopee’s 15 anniversary being cancer-free.

-Hunchback

We had a good turn out today with (5) Hims ready for a PL beatdown. I always feel that the core does not receive enough focus, therefore a core day is always necessary. Some of you may not be a passionate as I am. We split from the Gashouse  group and make our way to the corner of the parking lot. I let them know to bring their kettles because we will us them. 

For this round we work for 50 seconds and use 10 seconds to transition to the next exercise. We get started on our 6ix with ABC’s. For those of you that don’t know, that’s using both your legs to spell out the alphabet while your legs are few feet in the air. I have never been able to complete the alphabet in 50 seconds. Some have asked if it’s lower, upper or cursive. It’s you against you is what I say. I use all caps. Then we move to Freddy Mercury, LBC’s, rev-LBC’s, and CDD’s. Through out this whole set, I keep getting the side eye from Clavin and an accessional question as to when we are going to use our kettle 🙄. I must have touched a soft spot with him 😂. Rinse & Repeat 

Lets rifle carry around the parking lot.

Next round: flutters, heels to Heaven, American hammers, starfish and plank jacks. And more side eye from Clavin😂.  Rinse & Repeat.

Lets rifle carry around the parking lot.

Now lets mosey down the trail with our kettle, stop at the 1st set of benches and let’s do step ups for 1 minute. Continue on to march across the bridge to the up hill. Bear crawl up the hill. Stop at the benches and do 20 incline Merkins. We did 20 squats then lunged slowly down the hill to retrieve our kettles. Curl our kettles back up the hill. Once we are back at our spot, we go in calf raises inner and outer.  

Last set was 11’s with squats and merkins.

Good work men!

Prayers for Turtleman 🙏, those spending Thanksgiving by themselves, the Israel conflict, Ukraine, and those prayers I missed. 

This beautiful Sunday morning 5 PAX pushed the rock at Members Only. 3 Ruckers and 2 runners. Tesla fartsacked and showed for the Q source.

Our fearless Site Q (Tiger) assigned 2 Q’s for Members Only and the subsequent QSource and both of us showed.

The group was sufficiently schooled on the topic of “Schooling” and learned that Virtuous Leaders Pass Praise and Take Blame. Since Tiger is our leader, he can take the blame for any shortcomings.

announcements:

Ultimate frisbee on thanksgiving (teams are set)

Dec 2 convergence and Xmas party

Beer ruck Dec 9th

prayer requests:

David Douglas Pilgrim’s neighbor s coming up on 1 year anniversary of losing his wife and his dog has advanced cancer and will not live long (currently beyond vet expectations). Been a tough year for him and his adult children. 

Prayers for people traveling (work/holidays)

praises:

Erika  (Orangeman’s 2.0) has a new job

Cheese whiz (Jane Fonda’s 2.0) is doing better (was sick for a while)