Author: JJ (Page 14 of 16)

A while back, Brownstreak Q’d the Gashouse and took us on a journey that eventually led to the Ollie’s parking lot. Along the way, he and others shared the impact F3 had on them in various areas of life. YHC knew that he’d not posted at Gashouse and gone that direction in quite some time so today was the day. I’d put out a note the day before on Twitter promising a “good workout cheap” as a play on Ollie’s “Good Stuff Cheap” motto.

YHC showed up a few minutes before 0700 to find the PAX waiting for the fun that was to come. After confirming that Rudolph was ready with the Pain Lab Q, we got started.

No FNG’s so the disclaimer was short.

Warm-Up
SSH x 15
Imperial Walkers x 15
LBC’s x 14 (Was thinking ahead and hit the inflection count a little early)

The Pledge

We started our journey to run an errand while the Pain Lab PAX stayed behind for their own beat down.

Mosey up the road towards Ollie’s. Stopped at the Grier parking lot for some lunge work. Starting at the beginning of the parking spaces, lunge to the speed bump, stop and do 10 merkins. Lunge to the next speed bump, 10 more merkins. Lunge to the final speed bump, 10 more merkins. As noted by the PAX, the parking lot was a bit longer than I’d remembered when mentally planning the weinke, but all PAX survived.

Continued the mosey towards Ollie’s with another stop at Idlewood Circle to gather the PAX and let everyone catch their breath. Since we stopped, let’s do 20 LBC’s.

Continued the mosey with another stop at the office building behind Ollie’s. Partner up. Partner 1 runs around the building to the other entrance and then back again while the Partner 2 does Mountain Climbers. Once partner 1 returns, flip flop and Partner 2 runs while Partner 1 does MC’s. Repeat with another round of SSH while the partner runs.

Mosey to the Ollie’s parking lot. At this point, the PAX found out that Madoff had returned to the Pain Lab with Hercules. Down to a PAX of 5 at this point.

YHC explained to the PAX that this was the CHEAP part of the workout that was promised. More partner work. Partner 1 ran up the parking aisle while Partner 2 performed an exercise. When Partner 1 returned, Partner 2 ran while Partner 1 performed the exercise. After each exercise, the partners would move down one parking aisle.

C CDD’s
H Humpers (it was noted that “Humpers” of any kind were acceptable, but it was clarified that it was probably
safe to keep it to either Monkey or Gorilla).
E Eleven of any exercise (and once you got done with the 11, do 11 more, then 11 more, until the partner
returned)
A American Hammers
P Plank Jacks

There was time so we ran CHEAP back. This time we only ran half way up the aisle using the light poles as markers. Ollie’s is a self-described “bargain outlet” but running only half way up the aisle didn’t seem like much of a bargain. So to get their money’s worth, we did escalating burpees when turning around at the light poles. Aisle 1 = 1 burpee; Aisle 2 = 2 burpees; and so on until Aisle 5 = 5 burpees. Judging from the feedback, the PAX were a group of satisfied customers.

Time to mosey back. Stop at Idlewood again to gather the PAX. LBC’s x 15.

Mosey to Grier entrance. LBC’s x 25

Mosey back to the Schiele to meet up with Pain Lab. When we returned, they were doing their manliest yoga poses.
YHC and Rudolph led 4 rounds of dueling Mary that included Box Cutters, American Hammers, Mountain Climbers (I think), and Dying Cockroaches. The bells ended the duel.

Just to note, we ran 2.9 miles in our travels.

Announcements
Burpees by the lake – 10/6 – benefitting Special Olympics
Get school supplies to Hushpuppy for The Least of These
8/25 Gashouse 50 mile relay and 2nd F at Sargento’s

Prayer Requests
Mayor – Brother-in-law, Craig- seizure/brain defect
Nicky Bailey
Hushpuppy – consult w/ spine surgeon this upcoming week
Ethan Scott
Pedal – dad w/ Parkinson’s

Prayer

Thanks for the chance to lead.

Earlier in the week, YHC had to travel to Utah for a vendor meeting. While out there, I got a message from Stroganoff asking about the open Q at the Gashouse for the upcoming Saturday. YHC had already gotten several messages about being in Utah after posting about a trail run so I knew there was some decent material to create a weinke.

With the threat of rain looming, YHC arrived to find a number of guys already circled up and ready to go. The rain drops started to fall almost exactly as 0700 hit the clock. No FNGs so the disclaimer was short.

Warm-Up
SSH x 15
Merkins x 15
LBCs x 15

Mosey as a group to the flag at the front of the Schiele for the Pledge.

At that point, the Pain Lab PAX were going to go back and do their thing while the rest of us were headed towards Grier. I looked back to see how many of the PAX were going in each direction, and I quickly realized I needed to work on the marketing in the pre-Q message on twitter. Roscoe had the Pain Lab Q. He’d sent out a message with a ripped Arnold Schwarzenegger and the promise to get swole. YHC had sent out a gif of a pale guy in a skin tight Utah Jazz uniform doing some weird gyration. Can’t blame anyone for making that choice. Roscoe EH’d me and was Q at my first post so I have nothing but respect for the push he gives when he has the Q. Had YHC not been Q, there may have been one more in the Pain Lab PAX.

The plan for the Utah-inspired weinke had been work with multiple partners. We typically partner up in groups of 2, but the idea was to work in groups of 3 or 4. However, there were only 5 so breaking off into groups wouldn’t work. So we would just work in one big sister wife group of 5.

The group moseyed to the track at Grier for an Indian run in a lap around the track.

Mosey to the Grier parking lot out front for a couple of rounds of Conveyer Belt. Each Sister Wife would line up on a parking space line in the plank position. The PAX on the end would bear crawl to the other end of the line while the other PAX would move down one line towards the line that was just vacated. Once the bear crawling PAX hit the other end, the group did 10 merkins. Then, the next PAX now on the end would bear crawl to the other end, everyone moves down one line, 10 more merkins. Rinse and repeat until all 5 PAX had bear crawled to the other end. This was repeated with lunges to the end of the line, Al Gore while he lunged, and 10 squats once he got to the end until all 5 PAX had lunged.

Mosey to the steps at FPC steps for a round of BOMBS (Burpees, OH Claps, Merkins, Big Boy Sit Ups, Squats). One Sister Wife would run up the steps and back down while the others performed the given exercise. Once all 5 of the PAX had run/down the stairs, we’d move on to the next exercise.

Mosey to the top of the stairs. Since the theme was multiple partners, we had to get in a little OPP (OH Clap, Plank Jacks, Peter Parkers). Mosey down the back road and stop at the bottom of the hill. OH Clap x 20. Mosey to the bottom of the stairs. Plank Jacks x 20. Mosey up the stairs. Peter Parkers x 20. Let’s run that back. Mosey down the stairs. OH Clap x 20. Mosey towards the bottom of the hill. Plank Jacks x 20. Mosey up the back road. Peter Parkers x 20.

Now for a round of Dora with a slight twist. This is usually done with one partner, but that didn’t fit the theme. So we did something similar to the earlier BOMBS in which one Sister Wife ran down the stairs and back up while the others performed Merkins, LBCs, and Squats. One trip up/down per PAX for each exercise.
Mosey back to the Schiele using the back road down the hill and behind FPC. We got back with no sight of the Pain Lab PAX so we took an extra lap around the parking lot to kill time.

Quick round of Mary. We may have done something before, but I know we did flutter kicks. Then, the ball was passed to Short Sale. By the time he chose an exercise and did the demonstration, the bell was ringing. Time was up.

Announcements
Murph on 5/28 at Marth’s 7am
Burpees by the lake 10/6 – Family-friendly so all levels of fitness encouraged to come.
Light Ruck 7/22 1pm
Crossroads – new running AO in Dallas

Prayer Requests
Hipaa Brother-in-Law’s mother
Cotter- Good to see BA out there
Brownstreak
Roscoe parent’s neighbor has cancer

Prayer

Until the next time…

Moleskin
During the mosey from Grier to FPC, the discussion was around a friend of a PAX who was a smoker and not in good shape. The fear was him coming out to post and having a heart attack. It was noted by another PAX that he was going to have a heart attack sitting on the couch and smoking. “Plus, I know CPR B*tch.” If that’s not encouragement enough to EH someone, I’m not sure what is.

The theme of the workout came from the fact that it was day 8 of the 40 days of discipline. Even though it’s early in the 40 days, YHC hopes everyone is still on track at this point. Discipline involves giving up things that are bad for you. It also includes doing things that you don’t necessarily like but you know you need to get better. For YHC, this includes burpees. So if we were going to have a discipline theme, it would have to involve burpees… and lots of them.

As the PAX started to roll in, there was an FNG. We were informed by Rudolph that he was EH’ed by Rudolph and Gastone the night before at the WA Bess Elementary School dance. This not only gave Time Frame an opportunity to showcase his extensive set of dance moves, but also gave inspiration for an extra funky round of Mary that we’ll talk about later.

Disclaimer for the FNG.

Warm-Up
SSH x 8
Merkins x 8
LBCs x 8
Imperial Walkers x 8

The Pledge

The Pain Lab broke off while the rest of the PAX moseyed to the office building beside First Presbyterian. Once we got there, we realized there were eight of us which fit perfectly into the theme of the day.

The first round of 8’s went something like this:

Lunge Walk across the parking lot to the short wall on the other side of the lot (1).
Derkins x 8
Bear Crawl back across the parking lot (2)
Shoulder Taps x 8

Repeat Lunge Walk (3)/Derkins/Bear Crawl (4)/Shoulder Taps

Lunge Walk (5)
Dips on Parking Bumpers x 8
Crab Walk back across the parking lot (6)
LBCs x 8

Repeat Lunge Walk (7)/Dips/Crab Walk (8)/LBCs to finish out round 1.

Mosey to the steps at the back of First Pres and the second round of 8’s.

Run to the top of the steps and complete a round of BASS, then run back down and do 5 burpees. One letter each time up the steps. This confused the PAX because they expected 8 burpees. However, there’s a plan for all this. There was also more discussion than necessary over what exactly constituted a Sumo Squat.

BASS was:
Big Boy Situps x 8
American Hammers x 8
Sumo Squats x 8
Seal Jacks x 8

Two rounds of BASS meant 8 trips up the steps and 40 totals burpees.

Mosey to the track at Sherwood Elementary for the third round of 8’s and a burpee countdown.

Partner up. Partner 1 runs in one direction while Partner 2 runs in the opposite direction. Where they meet, they both do 8 burpees. Run back around to the start. Where they meet, they both do 7 burpees. Rinse and repeat for 6 burpees, then 5, then 4, 3, 2, and 1 final burpee at the start.

That’s 36 more burpees for a total of 76. The PAX seemed to know we were going for 80 burpees so with a push from the group, we did the final 4 burpees at the track to get them out of the way.

Mosey back to the office building beside First Pres and onto the sidewalk for some Monkey Humpers x 16.
Squats x 16 (no squat discussion necessary this time)
Monkey Humpers x 8
Squats x 8

Mosey to the Schiele to meet up with The Pain Lab. When we arrived, the group was heavily involved in some serious zen-ish yoga poses.  We tried to join in with lackluster results.

With some time remaining, it was time for some Mary.  As I mentioned earlier, this was to be an extra funky round of Mary inspired by the dance the day before. With the Cha Cha Slide playing in the background, it went something like this:

Flutter Kicks
More Flutter Kicks
American Hammers (maybe, I think)
Swimmers
Burpees
Box Cutters

It appears that the Cha Cha Slide had drowned out the bells so at 8:02, we called it a day.

COT
Announcements
F3 Dad Event – Feb 18th – See pre-blast for details
F3 Bowl vs F3 Metro – Super Bowl Sunday

Prayer Requests
Families
Leadership

Extensively long naming of FNG, The Duke (Wayne Finley).

Prayer

Until the next time…