7 PAX joined YHC to work on their movie star level abs. This was the 2nd (and definitely not final) rendition of this workout. Join us next time to hear Sister Act say: “What a douche!”
Until then,
GD
Author: Gold Digger (Page 4 of 7)
You know it’s gonna be a fun time when YHC runs an AMRAP Painlab style workout, especially when it’s core heavy. Needless to say, much fun was had for about 56 minutes on the tennis courts at Folsom.
For all the different exercises, come out to Mt. Hollywood on Monday and you too can experience much of the same…
Until then,
GD
Bunch of guys ran various directions around Dallas.
Bunch of stuff coming up in the next few months.
Bunch of people on IR to pray for.
Bunch of you missed a good QSource too.
-GD
The final act in a trifecta of GD Q’s was planned as 45 minutes of leg work. At 5:28, the question remained, what would this entail? With only 6 PAX in attendance, it was looking like a whole lot of pain, but at 5:29 in rolls Tiger and SA to save the day! 8 players is just enough for frisbee, so that’s the call. Various injuries, both physical and emotional, occurred, but everyone had a good time. Mostly.
Until next time,
GD
After a long absence, the time has arrived for YHC to remind the PAX at the Labyrinth what a true JV workout feels like.
Warmup and head to the gym!
Main event of the morning: 10-1 Hand Release Prison Cell Merkin Burpees. You don’t even want to know how bad those were…
Pit stop at the grocery store for some legs.
Final stop at Gastone’s Hill for the co-main event: Recycled ab escalator from Hollywood going up the hill… Plenty of time, so let’s re-escalate back down the hill!
Mosey back home, with various nonsense along the way.
Announcements: Mt. Mitchell climb 9/27, Annihilation 8/29 @Gashouse
Prayer Requests: EZ Rider, SA, First responders, and our Nation.
Until next time,
GD
It was a lucky day for 13 PAX who tackled a GD ab workout in 96% humidity.
Warmup – 25 SSH. I’m an idiot, you’re an idiot, let’s go.
Mosey down to First Baptist for Dora in the parking lot. All abs. You get the idea.
Mosey to the bottom of Baptist hill for a twisted dirty triple nickel. 5 hand release merkins, mosey to the middle for the dirty LBFCs, twist around and nur it up the rest of the (longer than I remembered) hill for 5 jump squats at the top. 5x.
Mosey to BB&T for ab escalators. No time to de-escalate, but there is time for a plethora of merkins on the way home. Enjoy.
Good to see some new faces out at Mt. Hollywood. This is a great time to be EHing friends (and foes), family, and strangers alike, especially with gyms being closed down.
Get ready for the Mt. Mitchell hike on the last Sunday of September and a whole bunch of special stuff coming to an AO near you in the fall.
Pray for Huck and SA’s family.
Until next time,
GD
14 PAX showed on the 14th for a GD workout called 11x11s in what felt like 114 degrees. If you really need someone to explain it to you, we did 11s, 11 times. Except we only did 6. We tried.
Show up next time to know.
-GD
Welcome to the first ever F3 Gastonia Annihilation Q! The goal is to push your physical and mental limits as much as possible in 60 minutes. I know this one did just that for YHC and I trust every last Saturday of the month will do the same for anyone who posts.
*Warning, the Weinke below may cause depression and/or PTSD.
Warmup:
20 Hand Release Burpees, short mosey, then 10 each up-tempo: SSH, Hillbillies, Goofballs, Mountain Climbers, Extended Merkins
Legs:
Nur up the hill, 10 Low Slow Squats, 10 Monkey Humpers
Jog to wall, then 5-10-15-10-5 pyramid of up-tempo: Hip Slappers, Air Presses, Air Punches, Lat Pulls (all on wall)
Keep going up the hill, find some curb for 4:1 ratio Rocky Balboa’s:Curbees, increasing proportionately for each PAX present, which ends in 28:7
Mosey down to the jail for…
Shoulders:
11’s starting with 10 French Fries, bear crawl to first cone for 5 Mike Tyson’s, nur to second cone for 1 Bobby Hurley, jog back to first cone for 5 more Mike Tyson’s, then Joe Hendricks back to start. Continue until 11’s are completed
Mosey back to original curb spot for…
Abs:
4:1 LBCs:Flutters
Mosey all the way to the tennis courts for the Leo Manzano core routine. 10 up-tempo of each: V-ups, Freddie Mercury’s, Flutters (low and high), Dying Cockroaches, Crunchy Frogs, Superman, Single Leg Deadlifts, Jump Lunges, Inchworm Shoulder Taps, and High Step Lunges
Finish up with a quick round of suicides: 5 Merkins at the baseline, 10 LBCs at each of the 6 cones
Mosey back to the flag.
Announcements and Prayer Requests can be found in Dr. Seuss’ backblast for his alternative Q, but Pizza Man did make a very good point that Annihilation is open to all PAX. Everything is up-tempo, but if you can’t finish an exercise, the Q will move on, so you don’t have to worry about holding anyone back. These workouts are an excellent opportunity to improve dramatically in a single workout. Everyone with a watch tracked between 600-700 calories burned during the workout. That’s about as good as any diet plan I know of right there. I hope to see you at the Yank on July 25 for Pizza Man’s Annihilation.
Until next time,
GD
Haha you thought YHC would tell you what the Annihilation will look like? Show to know. Those who did today will tell you they were lucky to get a peek!
See you tomorrow!
GD
YHC was a little banged up from the weekend, as he usually is…don’t worry about it…so he decided to show off his 8 pack and call 1500 reps worth of Dora, aka Cora. Then just to make everybody shut up about how stupid that was, YHC called for Colorado suicides (gotta hold your breath like you’re a mile high, or something like that). This was more torturous for some than others. And that was about it.
Pray for SA’s family…and then leave him to go workout with Frank at Gashouse on Saturday.
Until next time,
GD