Author: Bandit (Page 6 of 12)

16 of Gas House’s strongest “rock pushers” buckled in, reclined their First Class seats, and sipped Merlot with YHC on a short, relaxing one hour flight. Our final destination was Ball of Man but here’s what happened in between takeoff and landing…

The Thang:

COP:

• Mosey downhill to the library parking lot
• SSH X 15 IC
• IW X 15 IC
• LSSq X 15 IC
• Merkins X 15 IC

Mosey downhill to other rear corner of library lot for first Triple 7

• 7 merkins, run downhill to speed bump, 7 merkins, run loop, 7 merkins, run to start
• Rinse/repeat twice more substituting squats and IWs for merkins

Mosey downhill to rear of First Presbyterian Church for second Triple 7

• Run to hill, bear crawl downhill, 7 burpees, run to 2nd hill, bear crawl downhill, 7 burpees, run downhill to island, 7 burpees, return to start
• Rinse/repeat twice more substituting merkins and Apollo Unos for burpees

Mosey downhill to “small church building” (YHC’s own designator) for third Triple 7

• 3 pain stations: 1) stationary lunge X 7 each leg, 2) derkin/incline merkin (Irkin?) X 7 each on brick wall, 3) jump squats X 7 at bottom of stairs
• Rotate through each pain station 3 times
• Thanks Dolph for LBCing till PAX regrouped

Mosey downstairs for fourth Triple 7 (cut short to Double 7 for time sake)

• Suicide sprints (downhill both ways) to 3 islands performing 7 LBCs at each island first flight and heels to heaven for the second flight

Mosey downhill to front of Grier Middle School for “4 Corners of the Globe”

• 5 stations: one at each corner of the field and one in the center (“Home”)
• PAX split into 4 travelling groups and did 3 burpees at Home and then ran to designated corners to perform 7 reps of whatever exercise was listed in that corner, then ran Home again for 3 burpees and then counter-clockwise to the next corner….and repeat until all 4 corners were visited and we landed at Home and celebrated with 3 final burpees

Mosey downhill (truthful statement for once) to shovel flag for COT/BOM

• Still had a minute before landing so 15 X American Hammer
• Wheels down!

Announcements:

• Today, 10:00a.m. – Martha Rivers Park – F3 Dads
• 6/26, 7:00p.m. – at On the Border (Gastonia) – leadership advisory group meeting
• 7/2, still need a 3rd F Q if anyone is interested – get details from Monk

Moleskin:

• Many prayer requests today: way too many folks in this world fighting cancer or dealing with mental issues so overwhelming that they contemplate suicide. Prayers help but do what you can to lift these folks in their time of need – even if it’s done anonymously
• Shout out to T-Square who’s been suffering with a kidney stone issue for over 2 weeks and is STILL posting at workouts! Billy Madison summed it up best by saying “That’s an F3 Man!” YHC has a paper cut (left pinkie…it hurts) – no prayers for me? JEEZZZ!
• Dolph – we have posted together at probably 70 to 100 workouts – when will you stop being such a slacker??? At least TRY, would you? It’s embarrassing dude!
• You all accumulated just over 3 frequent flyer miles today…WOW…only 999,997 to go to earn a burpee free workout!
• Good call by Spud and good extra credit effort (post workout) by the PAX to send 22 merkins to our troops suffering PTSD and other ailments that lead to suicide
• There were plenty of “midwife noises” during our journey (mostly from YHC) but in standard Gas House fashion, every warrior soldiered through and finished strong.
• YHC honored his promise by making all running portions of the workout downhill – YOU ARE WELCOME!
• Always an honor to post with you HIMs – thanks for allowing me to pilot this trip – AYE!

V/R,
777

What a wonderful Saturday morning beginning with DiVinci leading the 3rd F at 0630. #Jerimiah20 #TomSawyer #MeanMeanStride

Then at 0700, after our disclaimer, 18 PAX circled up for some warm-up including SSH, Merkins, Lunges and Flutter Kicks.

Mosey to flag & bellowed out the Pledge.

T-Square trashed his original weinke in exchange for an idea from Spud. T-claps to his input.

Moseyed up Garrison; stop at red light & hit some LBC’s.

Mosey over & up Dixon. Stop for some Flutter Kicks.

Finish moseying up Dixon to New Hope. Stop at corner & get some Slo-Mo Don Quixotes.

Mosey up to corner at Robinwood. Got in some reps of something I can’t remember.

Mosey up to Gaston Memorial. Now for the cool part. Mosey into GM & up to Memorial Wall of Fallen Service Folks. Took a few minutes to reflect. SUPER COOL. HUMBLING!

Moseyed back toward Sherwood School. But we had to stop along New Hope, with our backs to traffic, knock out some Monkey Humpers (by request of Flush). Finished up first half at Sherwood & passed remaining time to The Bandit.

In the parking lot at Sherwood, we partnered up for Eleven’s with Burpees and LBCs. This is 10 reps of burpees on one side of parking lot, run to other side for 1 rep of LBC. Continue back and forth across parking lot with reps of each exercise increasing and decreasing respectively (i.e. 9/2,8/3,7/4, etc…). Watching the clock carefully, called Oklahoma (that is Bandit-speak for Omaha) after 5 rounds.

With the clock counting down, Bandit was working to get the PAX back to the starting point before the stagecoach turned into a pumpkin. Next we ran a short distance to the track and stopped at the hill to finish up our parter-Elevens – this time with LBC at the bottom and squats at the top (6/5, 5/6, 4,7, etc…).

After a quick countdown, Bandit lead the PAX through Sherwood Forest and to the parking lot at First Pres for a short up hill lunge walk before a quick run back to the Scheile parking lot for some plank work and to finish off with those favorite dying cockroaches.

We finished with the COT. Great to see F3 continue to grow in Gastonia. Welcome to FNG Jason Austell (Woodstock) who closely evaded the Mary Poppins moniker by a slim margin. We finished today remembering those soldiers and service men and women who made the ultimate sacrifice for our safety and freedom. For them, we are truly grateful.

Great work men! Humbled and honored to lead F3 Gastonia PAX.

T-Square/Bandit

27 pax dared to show their face this morning. One things for sure I was not expecting that! Which 10 or 11 at 3rd F before the workout I was shocked to see the cars roll in. We had some visitors from Stanley come join us this Morning (Slaw and Def Leppard and 2 of the 7 FNGs). Tool Time had a crew with him accounting for 4 FNGs and 1 loner FNG. 27 was the final number at start time. So with conversations flying around and others starting rumors of a beatdown it was TIME TO START!

Disclaimer for all but really for the FNGs. You know the speech. Do what you can, listen to your body, I’m an idiot……..

Warmarama:

10ic windmills, 20ic Moroccan Night a clubs, mosey around parking lot with High knees, butt kicks, side steps both sides. Then a mosey to the flag for pledge.

The Thang:

We started the work out straight from the pledge flag. We had a lot of ground to cover and a lot of exercises to hit. The goal was a 1,000 reps of different exercises. So with the goal and location mapped out we was off.

We took off toward Ollies parking lot. We stopped three times just to keep everyone together and to start on those reps.

Made it to Ollies parking lot and used the endless lot of aisles to continue the ground coverage and reps. Up and down each aisle with 25 reps of called exercise. Too many to remember but you get the idea.

After making it about 8 rows in time was getting away from us. We started back toward the museum. Stopping along the way again to keep everyone together and to keep getting reps.

We make it back to the museum and circle up. Tool time yells out BURPEES!!! No!!! No Burpees were done in this work out. Through out the morning they was called out but NO. I promised no Burpees and I was keeping my promise. By this time it was TIME to end.

COT.

Moleskin:

We lost a FNG early, not sure what happened but hope he comes back out.

I want to give a shout out to Da Vinci. He really pushed it today and never stopped. Well done Sir!!! Everyone did great as well. A lot of ground covered. We did 3.27 miles and 500 reps of 20 different exercises. Always a honor to lead this group. Til next time!!

For the record. I mentioned visitors from Stanley. I have to admit that I got Stanley and Shelby mixed up but none the less it was great to have return guys with FNGs.

Aye!

There was no devious, contemplated pain plan in play this morning, just a regular, old-fashioned tag team beatdown. Although there was some rivalrous banter on the Twitter Machine (Roscoe vs. The Bandit), in the end there was no clear looser (except #fartsackers). Everyone who posted to Gashouse left better than they when the arrived. Great to have friends from Mountain Island Lake (El Tigre, Pinky and Hambone) and 2 FNGs join us today.

Warmup
Bandit took the lead to warm up the crowd with 20-rep sets of SSH, Mericans (recent neglect of upper body workouts apparent, and the PAX notice EVERYTHING), Imperial Walkers, Peter Parkers and Toy Soldiers. Then a quick mosey to Old Glory for the Pledge.

The Thang – Part 1
After the pledge, Roscoe led the PAX across the road and moseyed to the back of the office for some work. In the back parking lot we did some Joe Hendrix backwards bear crawl up the hill to the other side and then some dips IC. Bunny Hops down the hill and then lunge walks back up.

Roscoe then let a mosey behind the church to Sherwood Elementary track and playground for some elevens. One Merkin and then run across the track (sixty yards?) to the playground for ten pull-ups and back across for two Merkin , run back for nine pullups, etc until 10 Merkin and one pull-up. Not a lot of chatter because there was no air available to speak.

We planked for the six and then did some Al Gore until FNG “Slaw” who was the designated time keeper said we were at the halfway point of the workout, at which point it was turned over to the Bandit.

The Thang – Part 2
After a short mosey to First Presbyterian’s parking lot, we partnered up for a mini Dora 1-2-3. It was 50 Merkins, 100 LBCs and 150 Squats.

The Thang – Part 3
Bandit continued the journey with a mosey through the parking lot, across Garrison Blvd and down to the track at Greer MS. Stepping in, Roscoe led the PAX in a set of calf raises before turning things back to Bandit for 5 rounds of Burpee Suicide Sprints. This is 5 burpees OYO, sprint to the 30 yd line and back. Rinse and repeat. While Bandit called Omaha (not Oklahoma) to stop at 4 rounds, clearly, the word did not make it around to all.

Regardless while everyone recovered Bandit paused to share some wisdom from Freed to Lead. Pogo40 (inconsistent fitness), the Sifter (loneliness) and The Reacher (lack of purpose) are the three classic symptoms of SadClown Syndrome (happy outside, sad inside). F3 provides us with a solution the fills these holes in our lives through fitness, fellowship and faith.

Wrap Up
With our intermission complete, and PAX respiration restored, we head back to the Schiele’s parking lot and finish with a few rounds of Mary. Roscoe finishes us off with the Protractor at the end for FNG “MS DOS” that showed up early for the 8am workout (uh, we don’t have one of those).

Prayer requests: Hot for Teacher’s Mother in law, great news about Billy Madison’s wife’s cancer being gone!