Author: Linus (Page 10 of 10)

Going to make this brief…….

Warm Up….

SSH – 20 in cadence

Merkins – 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence

Pledge

Mosey to Martha River’s.  Bandit pushing himself hard to improve after some much needed time off, great effort sir.  Lead off to a modified 11’s borrowed from Roscoe’s playbook.  Note to self, and note to all PAX, do not ‘EVER’ borrow a page from Roscoe’s playbook.  Serious injuries from minor hemmorage and lesions to fatality may occur.  Luckily for me I only experienced a major ’bout of discomfiture resulting in me losing overall count and wondering if I even completed the full round of 11’s.  Our modified and not monkified 11’s included 5 burpees at the bottom of the hill which by max standards can only be a 5% grade, but in full swing felt to me like 95%.  At the top of the mighty small hill Pax are to perform 10 squat jumps (I squatted an inch and jumped an inch) and reduce count by one each time up.  I may (may I say) have splashed merlot around the third or fourth time up, not necessarily due to my lack of athletic ineptitude, no, moreso to my discountenance watching Boudin, Defib, Spiderman, oh hell all of them lap me.  To start we ran, wait…….go back and start 5 burpees and then run.  It is honestly to me a great heart start burner.  We finished and many thanks to Gastone as he lead the completed PAX (all of them) in planks and yanks as I finished my next five rounds.

Mosey to Picnic Shelter area #2 for some Lindsey’s/Forties.  Just as we are about to get started I noticed that we were in the wrong shelter.  Even though I called ahead and reserved Shelter #1 (had to have the Volleyball Court) Gaston County Parks and Rec told me I would not need advanced notice as at 5:30 in the morning there is relatively little circumscription even though I now think all of the ropes creating barriers to my Q were the result of me insisting upon my natural appanage.  So, she took my credit card information and said, you got Shelter number #1, idiot.  I’m waiting for that charge to appear.

Lindsey’s/Forties, 30 Dips/10 Merkins, total 40.  Rinso/Repeato reduce/increase by 5.

Smokin arms, mosey to the rock barriers and did not even glance at the volleyball court which I so needed for what I have no idea.

Aiken Legs, 20 of each – Squatz, Scissor Jumps, Lunge, Step or Jump Ups

Mary, Led us in a short bout of Mary, Spiderman insisting that he get a chance to chime in with one.  Really, holding up his hand shouting me, me, me, me.  Come on man, pick me.  Hey, Linus……Here, I’m right here, pick me!!!  I want to lead one!!!!  Got to got to admire the enthusiasm.

Modified 4 corners, Light poles on the way back, stop and do 10 merkins, next one 20 squats, next one was 10 merkins.  It was 10 merkins because in 4 corners, not only is the next exercise supposed to be 30 of whatever, I could not even think of whatever 30 we would do so I resorted to starting back over, along with Whoopee properly noting that each corner would pick up with the prior exercise as well as the next advance.  So, this is modified, monkified, Linusfied (definition, if it includes Linus then it is messed up).

Moseyed back to Snoballs, Thank you to all Pax that came back to carry me home.

Announcements:

Stuart Cramer:  Mayor wishes to pass the torch on Site Q.  Step up if interested

Irwin Center – 7/27, 6:00-11:00 (pm I suppose), At Risk Kids, need Chaperone’s to help with fun and games, see Gastone for intel

Bandit’s Father playing in Swing Band (not swingers like some had hoped) at Stowe Park, 7ish’.  Already happened but hope it was great

Monday – Site Q change at Black Knight.  Mighty small ceremony to take place.  Show

Whoopee – Shout out to T-Bone and Peppercorn for their commitments to Fitness and F3

Many thanks Whoopee to your recognition of Linus and efforts to improve.

Prayers/Concerns:

Clavins’ Mother, Whoopee’s daughter (who is improving), I believe there is another I missed, I regret this and am sorry but we lifted all concerns up.

Great time guys, thank you for Posting.

Honored to Lead where I am frequently the Six

Linus, out

(Rudolph) I was gone too long, sick and exhausted from the beach. Time to Q some Painlab, despite the fact that my neighbor and new member Pedal bailed on me for Boot Camp!  We march on….

Tube and Short Sale took the PL pull, and we focused on 3 areas: cardio, strength and stretch.

Cardio Phase 1:  8 minute clock, AMRAP with 10 squats, 10 merkins, 10 ice skates, 10 shoulder taps.  No rest.

Cardio Phase 2:  4 Round HIIT:  20 seconds on, 10 seconds off of these 4 exercises, x 4 rounds: Squat, Shoulder Taps, AMERICAN Hammers, Mountain Climbers.

Strength Training:  grab a kettlebell and let’s get to work:

Russian Swing x 2 sets
Cleans x 2 sets
Presses x 2 sets
Snatch x 2 sets
Deadlift x 2 set
100 lb Farmer Walks

Short sale had to split (going to a devotional hike, this guy is strong with the force!), Tine and I did 5 minutes of stretch/yoga then the gang landed.  Some sweet Mary Time and the crew was saved by the bell from Burpees.

Great talk during PLab, the talk the night before from SS was inspirational, and great to catch up with with Tube, strong work!  A pleasure to lead and glad to be back!

***all F3 crew make sure to see who is on Twitter or Slack, I was surprised how many people Saturday do not have one of these communication tools. Make sure to stress this to our Pax everyone!!

Luke B.

(Linus) I arrived promptly late for EC this morning and found the Boone Bound crowd protecting the non permited 24/7 non-towing non-enforced parking lot.  I thought I was arriving late for my own Q!!!; nerves settled when I remembered they were heading for the hills, I set up the shovels and moseyed around Grier for a sluggish warm up which I un proudly posted to Strava.  Most of the PAX showed up at 7 and it was about then we decided we may want to push on a workout.  Disclaimer, warm up, (numbers in line this time), here we go:

SSH – Always start with this for Short Sale, 20 in cadence

Merkin – Stopped at 10 in cadence

LBC – 20 in cadence

Squats – 20 in cadence

Pledge, that’s it.  I took 1/2, Rudolph grabbed the rest.

Moseyed up to Grier, Rudolph chased us half way to Grier flagging down his EH trying to persuade him to come back to painlab.  Turns out he was helping by bringing him gloves but I’m sure Rudolph was pondering how I managed to steal his EH.  Made it to the track (in tears) and I decided this would be the day we did not start with 4 corners.  Lucky all.

Moseyed to the picnic tables, started with Lindsay’s/Forties.

30 Dips/10 Derkins = 40 – Reduce/Increase by 5 until 10 Dips / 30 Derkins – Plenty of gas in the cardio tank but arms are toast.  Little Sweet, who was Beach Bound this week was thrilled about his Picqued Thorax Breast Nipple Pecs and kept posing for a mirror that did not exist.  We would take moderate breaks but Lil’ Sweet kept wanting more when he would notice his newly acquired excess engorgement subsisting.

Time going fast already at this point, decided to spice it up a little, maybe too much.  Down the hill to baseball field.  One trip only, one……Backward Bear Crawl up Hill…….seemed simple enough, I think it took about 10 minutes.  Not sure if Jesus and Tube was struggling or trying to choke me out.  An absolute excellent shoulder burner.  Literally the rest of your body is pretty much dead weight you drag.

The next exercise was not much better, ‘Modified’ Burp Back Mountain.  Instead of running backwards up hill we moved forward.  Partner up, run up hill to tables, partner burpees, aggregate total of 50.  Modify to flying squirrels, no argument from the Pax.

Moseyed to the steps.  Partner up, Dora 1,2,3’s.  Merkins (100), Squats (200), Scissors (300).  This was like a 3rd grade exam, much relief.

Parking Lot:  Aiken Legs……20 of each…..Squats, Box jumps, Lunge (across parking lot), Split Jacks

Approaching way past 10 ’til and we are already late to join Rudolph’s Mary.  Always a good idea to not let Rudolph listen for the Angelic chimes of the bells, he’s usually busy listening to himself hand out pain, his favorite thing to do, and he laid 5 burpee’s on us pre-chime even though it was 7:59 and 59 seconds.  How in the world (I wondered) did I just Q a workout when Rudolph makes me feel like this is my first day.

Chime, Finish……..

Announcements/Concerns

Be sure to look up WhetStone and sign up online.  Turns out my application was denied (I could not name all the Castaways on Gilligans Island) but that should not stop you from signing up.  Great program, I am looking forward to it, get involved!!!!  Now, Yesterday…………Sign UP!!!!!!

Welcome Alec Wallace, FNG (Pedal) whom I took from Rudolph with or without gloves

Whoopee with the Bootcamp Q on 6/30, Clavin on 7/7

GoRuck Event 7/22 (Hippa heading this up)

Many Thanks to Pockets and Short Sale for leading the 3rd F event Friday night at FPC

Prayers continue for Brownstreak and his family and for Pockets for quick healing

Honored to lead the HIM’s where I am frequently the Six.

Linus

Pax:  Monk, Wet Nuts, Billy Madison, Sargento, Moses, Whoopee, Def Leppard, Sister Act, Step Down, Belding (sp? Sorry), Short Sale (Painlab Q), Matt Stroupe (FNG, Hunka Junk), Quicheeishe, Linus (Bootcamp Q)

Saturday 9/16 kicked off my first official Gashouse QIC weekend.  This is also my first official backblast as I have found that whatever shortcomings I may have as a site Q I am even further substandard on BB posts.  Maybe the experience this time will gain me the insight I need to continue these posts.  We had a good turnout this weekend and I was fully impressed when I took 9 pax with me to lead on the bootcamp.  I thought I lost one early until I realized I had not counted myself, not sure I was even there anyway.

We started with a thorough disclaimer that eventually did not even convince me to follow my lead.  I’m positive, but not sure that we started off with the following:

SSH:  Cadence, 15 or 16?

Merkins:  Cadence, 16??  Had to say, I should have stopped at 10 but man I felt good, that all ended about there, sigh….

LBC:  20 maybe in cadence

Squats:  20 in Cadence

Pledge at the small shovel flags

Break out to Bootcamp, Painlab on their own

The Thang:

Grier Track:

4 Corners:  Exercise, run to next corner on track repeat previous exercise and add the next.  Rinso and Repeato

10 Flying Squirrels, 20 merkins, 30 squats, 40 scissor kicks

Picnic Tables:

Lindsay’s/Forties

30 Dips / 10 Derkins = 40 total

Subtract / Add by 5 each side until you get to 10 Dips and 30 Derkins

(I was wiped out by this point and we had not reached 7:17 am)

Until I could get my math right nobody would start

Front of School:

5 PCMB’s (Prisoner Cell Merkin Burpees)

Plank, merk, right leg Peter Parker, merk, left leg PP, merk, standing position = 1

5 total or until you puke, at #4 I’m nauseous

Mosey to FPC awning:

Monkified 11’s

Partner up, one up the hill the other down, 10 squats, back together for one Booyah merkin, rinse and repeat until 1 squat and 10 merkins.  It took longer for me to explain the exercise than for us to perform.

Awning:

About 5 minutes of restful but impactful Mary, led by various members of the Pax.

Around to the front circle of the church where the landscaper’s had my claimed spot occupied.  I figured it was better to let them finish their work unobstructed as viewing Carolina DD’s the wrong way can be hazardous to health so I modified and used the full empty parking lot, 24/7 permit was still required.  Here we did a set of A.L.A.R.M.S, modified Bombs of some sort.  Arms, Legs, Abs, Run, Exercise, Exercise.

20 each:  Carolina Dry Dock, Lunge, LBC, Run (the rectangle), Merkin, think we left one off.

This left us with enough time to knock out 10 Mike Tyson’s.

Moseyed back to the Schiele where Short Sale had this look suggesting, “where have you been” even as I finished my last step at the Schiele with my phone proudly displaying 8:00 time as the sweet sound chimes of the FPC bell tower sang.

Finisho, right on time.

My first Q as Gashouse QIC.  Awkward coverage of announcements and concerns by YHC but we got through it.  Monk with the Gashouse Bootcamp Q on 6/23, Whoopee has 6/30, and Clavin has 7/7 (although I do want to confirm that is Bootcamp and not Painlab).

Much to report here:

Announcements:

Kayaking at Cramerton to have already taken place by the time this has posted

Hike next Saturday in Boone / Meet at Schiele at 6:30 a.m.

Prayer’s/Concerns:

Billy Madison is moving to St. Augustine Florida this coming Thursday.  He may need some help moving and he will communicate this by Twitter.  You can catch a Billy Madison beatdown Tuesday at Midoriyama and Wednesday at Snoballs.  We wish you the best of luck Madison.

Qwishee/Stroganoff/Sargento running a ½ Marathon in Massachusetts in the coming week

Wet Nuts wife’s Aunt with Ovarian Cancer

Welcome Matt Stroupe aka Hunka Junk

Honored to lead a group of men where I am the six.

Thanks HIM’s, proud to be here