Author: Linus (Page 6 of 10)

Gump off to annihilate the Pax who dared to show and Painlab had a great showing for a Hippa inspired modified Iron Pax Challenge.

That left me and Stroganoff to work through week 0 of the IPC for ourselves.  Up to the Grier parking lot we go.

Warm Up:

Run length of drive and back

Lunge (a certain distance)

20 SSH’s (oyo)

10 Imperial Walkers (ic)

10 Big Boy

10 Merkins

Form:

Reviewed the IPC for form, don’t know why because I butchered it later.

Merkins:  Hands and feet shoulder width apart, down to ground and arms fully extended on up

Squats:  Feet shoulder width, top of legs parallel to ground, butt down, full extension on back of heels up

Big Boy:  Legs out, no supports, full sit up

Bonnie Blairs:  Jump lunges, full down, full up

Burpee:  Squat, extend, full merkin, full up

Iron Pax Challenge:

50 Air Squats

40 Big Boys (the worst)

30 Merkins

20 Bonnie Blairs

10 Burpees

400 M run (one lap around track)

4 rounds

After complete we made one lazy mosey around the track, mumblechatter quite fine at this point.  Great chance to recover and connect.

About 20 CDD’s and 10 LBC’s later it was time to head back to the Schiele.

8:00 and time / Pledge

Announcements:

CSAUP:  9/19, Broke on Q

JJ 5K:  9/26

Mt. Mitchell:  9/27

Gump knows of a 50K on 10/31, if interested see him.  Can do a 16 or 32 mile, your choice

Painlab will be hosting the next 5 weeks of a modified IPC.  T-claps to the 6 who signed up for the challenge today.

Prayers:

Hermie:  Brother is having surgery

Les Nesman:  Wife is home and doing well

Pedal:  Dad and quality of life

Sister Act:  Daughter

Sledge-O-Matic:  Brother

Aye:  Linus

Pledge

Warm Up

Side Straddle Hop         10 count cadence

Moroccan Night Clubs   10 count cadence

Cotton Pickers              10 count cadence

WO

Mosey to Robinson Elementary from Pelicans

Step Ups                       15 Serial Count Each Leg

Dips                              30 Serial Count

Mosey to Gaston County Park below School

Partner Up (Parallel Bear Crawl/Mosey-1 Partner & Single Exercise Serial Count-Other Partner)

Merkins                        150 Count Combined

LBCs                             250 Count Combined

Calf Raises                    350 Count Combined

11s Up the steps and back Gaston County Park

American Hammers top of the steps

Squats bottom of the steps

Mosey back to Pelicans

Clavin Led Flutters to the end

Announcements: Same as Before

Prayers: Nation, F3 Families, First Responders

No FNG’s, quick disclaimer and pledge…..

Warm Up:

SSH:  My favorite I suppose, about 20 IC

LBC’s:  Another favorite, about 10 IC

That’s enough, Double Stuf is foaming to beat these Pax into early submission.

The Thang:

I borrowed a page from Roscoe’s playbook from his Perfect Form Q.  Disclaimer, if you do not want to get hurt then do not take a page from Roscoe’s playbook.  Well, too late for that as I type here in continued misery, I’m still sore.  I make the Scarecrow in Dorothy’s Wizard of Oz look like he walks straight.  We moseyed up to the back of First Presbyterian.  Here in his original Q Roscoe taught us how to perform a proper lunge.  So, in practicing this endeavor we lunge walked the entire distance, best we could lowering each knee to the pavement.  Some mumblechatter ensued during and after as we moseyed to the Pad (building at the top of the hill).  Continuing in Roscoe’s perfect form Q we…………..

Merkins:  15 merkins (hands shoulder width and straight, elbows straight back towards feet), mosey down the hill and back, I chased ’em all.

Big Boy Sit Ups:  20, Full down, Full up, use core to lift not momentum, mosey 1/2 way down hill and back, I chased ’em all.

Squats:  25, Full down, thighs parallel to ground, use back of heels to lift, we may or may not have run again, do not recall.

Mumblechatter was in full and rare form.  I almost hated to call this next exercise.  I learned it from Def Leppard and what I now recall I learned was how awful it really was.  I think this is also dubbed a lazy Dora.

Partner Up:  Merkins/Squats/LBC’s (100/150/200).  Partner 1 does 10 merkins while partner 2 holds plank, rinse and repeat to 100.  Squats, 15 each while partner 2 holds an Al Gore.  LBC’s, 20 each while partner 2 holds feet at 6″.  Pax looked great while I downed a bottle of pedialyte.  Next chapter.

We are actually starting to burn some time here (and Linus) and it was already around 7:35.  I told the Pax a story about my oldest daughter.  She recently graduated from App State.  Due to many life conditions we had been behind in getting the next chapter in our lives started.  Without knowing what steps would unfold next, we ended up moving her out of her apartment in Boone, NC in the last week of July as her lease was up.  As things turn out, and this is for the best; we finalized her admission into grad school back at App State.  To make things better (as opposed to living alone) a room became available in her old apartment as one student elected to stay at home due to Covid.  Long story short, we moved her stuff less than three weeks later back into the same apartment.  I thought it would only be special that I share that wonderful experience with the Pax.

First, drive to Boone, run back up the hill at The Pad.  Grab 3 coupons of anything you find.  Place them at the top.  We’ll do 3 burpees and run each coupon down the steps (as she was on the 2nd floor) and run back up the steps and rinse and repeat.  Once the three coupons are in the car we run back up the hill and (well, down the stairs, it’s not perfect you know).  Take each coupon, 10 CDD’s and run them back up into the apartment, one at a time.  All said, the move was a bit more hectic but we got the idea.  Mumblechatter was great at this point.

Slow mosey back to the top of FPC and we followed Watts Up back to the Schiele.  Finished with a short round of 7 for 7 ab exercises as Rudolph gut pummeled me on flutters.

8:00 and time

Announcements:

Annihilation Workout at Gashouse, Aug. 29

JJ 5K – Sept. 26

Mt. Mitchell Hike – Sept. 27

Prayers and Concerns:

Les Nesman and Wife

Kids and Teachers and School

F3 Cash in Fort Mill

Short Sale

Allen Tate

Double Stuf / Dad

T-Square

Sister Act / Daughter

F3 Gashouse Operation ‘Grumpy Old Men’ officially soft launched on Saturday March 7 at 07:00 at the Schiele Museum.  This new concept, a walking only AO was an idea that took wings a few months back amongst several Pax using coffee and eggs to nurse off some  recent Gashouse Bootcamp and Painlab woes at the Union Road Diner.  Having noticed some Pax that continue to post while on the IR simply modifying and coupling that with recruiting a targeted group of HIM’s that are not going to be BC or PL junkies, we are hoping to expose additional men to the second and third F’s where we can enrich the lives of new Pax and in turn learn from them.

Roscoe had our Bootcamp Q and Tube had Painlab.  Bandit and myself were watching over the slowsey mosey.  We started off with the pledge, announced our disclaimer and off we go.  As we strode away into the sunrise we could already hear the pain being inflicted in the warm up upon the poor souls who chose not to join our group.  Off to Grier we rolled.  Six PAX total, two fng’s, two Kotter’s and two co-Q’s.  F3 Gashouse, please welcome or welcome back to our group:  Jester, Waterboard, Warden, and Toad, all respect.

The Thang:

Mosey

We walked around Grier track 7 to 8 times.  I’m not sure of our official tally but think we were a 1.5 to 2 mile range, most likely a PR for all of us.  As it turns out, the Grumpy Old Men moniker is just a notion.  These guys were anything but grumpy and the laughs and mumblechatter simply meshed.  I was curious how this whole morning would go, but as I looked at my watch we had about 15 minutes to make one more round and get back down to Schiele.  Our idea only cemented it’s need as I watched the BC and PL guys melt in 30 degree weather.  I would say I’ve always been a slow runner, but maybe even a slower walker (does that make sense?) .  All of these ‘respects’ kept a mosey pace I felt was quicker than a normal slowsey.  These respects had it, they moved well, and I hope will be the new faces (fng’s and kotter’s) of a new generation of HIM’s to post at the Gashouse.

The name of our new AO is still yet to be determined.  We will let the regulars of this launch determine that.  We need your help to broadcast this walking AO to anybody that you know that would be interested.  Heck, it’s free and they need it.  And you need it.  This AO is open to all men who want to come and slowsey mosey with us.  You’ll keep a brisk pace if you keep with the ‘respects’, you’ll be able to mumblechatter if you walk with me.  Please consider taking a co-Q position with us one weekend as leading into our ‘hard’ launch we will be reaching out to experienced Pax to walk with us.  Bring your ruck sack or weight vest if you like.  Bandit and I are committing six weeks from the official hard date launch (3/28) in hope’s of this taking wings on it’s own.  Until then it will command and receive our full attention but we still need your help.  Our plan is that we slowly hand this over to the regulars who attend and they can develop this into the F3 formula that work’s best for them.

Overheard at Gashouse:

“Show up and Post, it is other’s that need you”

“Remember, there is no bad weather, only bad gear”

“It is not good to be the last guy on a bombing run”

Roscoe graciously handed me the Q close-out so I’ve got the announcements and concerns here.

Announcements:

Shout out to Tube and his 2.0 friendly workout.  Timeframe mentioned having a 2.0 fitness day of some sort to assist with scout merit badges.

Mortimer 100 Relay March 14:  100+ mile relay from Hickory to Boone, NC or more specifically Tator Hole to Howard’s Knob, only for the insane.  Goal is to raise $1,000 for cancer services, see Roscoe for donation information.

F3 Gashouse Convergence March 21

Speed for Need April 4

Prayer Requests:

Les Nessman and Sister in Law

Top Hat mentioned Kotter’s and those on the IR, being injured and out can really get you down

Sledge-o-Matic’s niece

Aye…..Linus

Rucker’s, Painlab, Bootcamp, even a few independents thrown into a scribble vector circle pretty much makes chaos.  Hey guys, no warm up each to their respective groups.  Wait, let’s knock out the pledge.  Seem’s like I’m new at this each time I do.

Bootcamp off, five total with me.  First stretch always knocks the wind out of me but I held together pretty well.  I vaguely remember the attempt to cross the road while seeing spots and trying to keep everybody safe.  When I woke up on the other side somehow I managed to get everyone across safely.  Down to the Pad (stairs at the church).  I promised the guys a ‘no weinke’ challenge and I held to that notion, but promised we would add some fun and chicanery (and additional scenery) to the event.  However, for now let’s just run a route of Dora’s.

The Thang:

Dora 1-2-3:  Push Up’s (wait, what?), Merkins, Squats and Flutters.  Partner up and knock them out.  Single count flutters please, somehow Short Sale and Clavin thought this meant 673 total.

Next a warped version of Lyndsies (forties).  If Short Sale had not interpreted this for me we would still be doing calf raises on Monday.

On the steps, 10 calf raises and then 10 derkins.  Follow that with 20 and 10, 30 and 10 and then 40 and 10.

Moving on, corner of church, 25 merkins.  Top of hill at stop sign, 50 squats (lost count after 5), mumblechatter setting in good by now but I still needed Short Sale to interpret the call.  Down to Sherwood.

Partner up.  Partner one to top of drive, partner two holds plank.  Rinse and repeat with crab walk hold and 6 inches.  I thought there was another, maybe I’m dreaming I had good calls on my weinkeless Q.

Next lot over, quick round of Mary.  Clavin has to bolt and somehow he disappeared into thin air with no fog to cover him over and there was a bolted gate that was so designed to keep such Clavin’s out.  Legend still remains if he ever returned?  I’ll give him credit for the event anyway.

Sherwood to Library, caught up with the Ruck group.  Short Sale probably exhausted from interpreting all my Q calls to Pythagorus and EZ Rider, he really let up on the smack talk to the group.  We continued our Mosey to the library where again (after Short Sale cleaning up my description) ran a dirty version of Defib’s circle of death.  Partner up, run loop opposite, on meeting do one Booyah and count up until a certain amount of time passes (enough to just get us home).  I loved the run back from the library to the Schiele, that was the easiest part I had all morning.  EZ helped me bring it home in full ‘push’ mode.

8:00 and time.

Announcements:

Go Ruck Training – Next week (1/25) at The Yank, one hour before start of regular Bootcamp.  Event ready training, full pack, yes Freight you should probably have your license and $20 bucks.

Prayers:

DaVinci and family’s loss

Lynn Hamm, friends of Breaker Breaker, hospice in now

EZ Rider and son

Stroganoff battling flu/cold/crud

All Pax on Tiger’s prayer list

Aye….Linus