Author: Roscoe (Page 20 of 21)

Yea, betimes will the selfless structure soar in stature once more to that lofty nod Nature intended?  Hold on, that isn’t the way I wanted to start this BB.

Last September when I Q’d downtown for the BRR tribute I had only two vans of PAX and with drivers for 36 “legs” of exercises.  Each leg had a number of miles which I rounded up to make the reps and each PAX gave me an exercise so I had a nice spreadsheet to go by.

I anticipated doing the same thing with the P200.  This year I proudly report that there are not one but two Gashouse teams for the Palmetto 200.  Unfortunately it is much too complicated for me to figure out individual PAX’s favorite (or least favorite) exercises that I would inflict on the PAX in order of the legs of the P200.  However Slaw #HIM sent me the list of names and the legs they ran and I put them into the P200 spreadsheet and made up the exercises for the PAX because it wouldn’t be fair to include some favorites and not others and it was way too much trouble to try to get a response from that many PAX in a short week.  That being said, I just focused on what our Nantan Freight (or Frank) likes.  I know that our Nantan loves the Joe Hendricks.

After putting in a modest amount of effort for a decent tribute Weinke, I forgot to print it yesterday and with very little sleep last night worrying about it had to Q the workout on the fly.  Here is what happened, more or less.

Thank goodness for Squirt’s offspring and their motivation for F3 at 0530 or we would have only had four PAX this morning.  I offered a brief disclaimer and we started right on time.

We immediately stood for the Pledge of Allegiance.  The warm up consisted of the following:  Inchworms, high knees, buttkickers, left and right Karaoke, Imperial Walkers, and Merkins.  There was a lonesome train whistle in the distance so we did 5 burpees just as we started to mosey to the bridge.  We crossed the bridge as the train moved underneath and lunge walked back across.  This was reminiscent of Whoopee’s workout he did for Hot for Teacher where we never ran and never left the parking lot and lunged everywhere with Chinooks thrown in.  #awful   There is a trellis type structure above the train tracks to prevent jumpers and we collectively opined that perhaps Papa John or Smalls could use the railing for pullups in the future.

We moseyed to the steps at the Conference Center for two sets of calf raises (50 oyo) in honor of Gastone.  Then an ab set on the steps including 6” hold, Flutters, Homer/Marge, and the protractor, followed by another set of pigeon toed calf raises.

Then into the parking deck for the bulk of the race.  We started at the ground level with a sprint, 10 8 Ct Bodybuilders for Monk, Lunge walks, bear crawls, up the inclines, more lunge walks, and suicides for Defib.  Whoopee informed us that Defib wasn’t running because today is his anniversary.  Happy Anniversary Defib!

We then had a short mosey to the top incline for Joe Hendricks reps.  Since there were six of us the first PAX would climb the incline and return to the PAX and tag in the next guy.  Unfortunately for Smalls Squirt went up the hill first.  Smalls was in ready position on all fours with his six in the air ready to attack the incline backwards bear style when upon returning Squirt treated Smalls to what can only be described as Corporal Punishment.  No one wanted anything like that to happen to them so we resorted to touching hands instead of the six to “tag in”.  Each Pax ascended and descended the incline for a round and continued on.  YHC thought it was taking too long so we formed two lines and continued two at a time.  Squirt started moving his 2.0’s into his line and broke down the format.  Eventually the PAX were reduced to irritated, stumbling messes with bodies on the ground and an audible was in order and it was VERY well received.   Thanks Freight!  #crowdpleaser

We then performed Hip Slappers for Whoopee even though he wasn’t running the P200 and was at the workout.  Backwards lunges up the last incline to the top of the deck for zombie walks across.  Whoopee reminded us of what it was like for the men running the P200.  Getting very little sleep but keeping up the motivation to run each leg because your team counts on you.  Aye!

Then we partnered up for some merkin work.  P1 sprints to the other side of the deck for 20 merkins and P2 planks.  P2 then sprints and does 18 merkins, descending count until we hit two.  We then moseyed back to start and knocked out another five burpees for another train going by.  The burpees just happened to be the 36^th leg of the P200 and we finished right on time!

Smalls had a prayer request for a safe trip to Carowinds.  We prayed for the PAX at the P200 for safety from accidents and injuries.  We prayed for those on the DL/IR.

If you want to go fast, go alone.  If you want to go far, go together.  
I look forward to the updates throughout the race and wish all the PAX a safe and joyous experience.

Whoopee almost went full on road rage on me on the drive to the Pavilion.  He was telling the PAX all about it when the clock struck 0630 and I cut him off for the second time of the day!  #hedidntrecognizethenewwheels

Brief disclaimer, pledge of allegiance, and then Stone Cold led us into a quick Indian Run around the parking lot and back to start for the warm up that sort of never ended.

We lined up for the Rockette Hillbilly:  Bring a knee to elbow like a hillbilly and then high kick.  Fortunately we had no spectators due to the darkness but we may have to do this during the Community Foundation Run.  My apologies to T-Square for being politically incorrect.  It should have been called “Rockette Appalachian Americans”.

Squats

Butt Kicker Circle Burps

Calf Raises

Domino Merkins  5 each way then back    Side plank…front plank…other side plank

CDD’s

Lunge/Bear Crawl around the Pavilion twice

Merkins to failure on grass, then assisted Merkins, then negatives.  Some people liked being in the grass too much but most had the mucho chesto going on afterwards

Run to top of parking deck:  Round of Hip slappers x 10, run down to bars on second floor for max pullups  3 rounds

All eleven of the PAX returned to the Pavilion for a quick T-Square count off and then the Field of Dreams.

Count off by fours:

1^st base  AMRAP SQUATS

2^nd base  AMRAP Merkins

3^rd base  AMRAP LBC’s

Home Plate 15 burpees

Circle up for Mary:  Stroganoff led a 4 count series of Flutter Kicks (what else?) for 61?  As far as I know that is a record and I am not sure anyone completed all of them except Stroganoff.

Then Stone Cold called 10 burpees to end the workout because, well, he is Stone Cold.

Even though I had a Weinke I must need glasses because I skipped over two parts that would have been real crowd pleasers.  I will have something to work into next time.  While my group was on third base, Turtle Man remarked that he has never seen his knees steam.  You could tell temps were up a little due to the short sleeves, summer gloves, and pools of sweat all over the place.  At some point we heard a train and did 10 burpees.  I think it was toward the end?

Announcement:  Whoopee is having a post-holiday, pre-birthday party on the 29^th of April.  Gifts are optional but strongly encouraged.  The coffee shop doesn’t open at 0600 anymore…sigh.

Prayer requests:  Def Leppard’s M is having surgery on March 8^th.  Prayers for Dipstick’s family in Myrtle Beach.  Convergence to honor Dipstick’s life is March 4^th at 0700 at #warthog (The Market Common, Myrtle Beach)  Nomads?

Thanks for Spiderman for letting me Q this week. It is always a great start to the day.

Earlier this week, my pal Short Sale asked if I would like to co-Q the Schiele on Saturday.  Of course I would!  Short Sale always has well thought out and clever themed workouts that are different and fun, yet challenging.  However when I am your tag team partner, clever and original goes out the window and we revert to primitive themes like professional wrestling.  Maybe it was yesterday’s beatdown by Spiderman and his “Conan the Barbarian” themed workout that made me go primal.  In any event, I sent out the twitterbait pre-blast picture of a wrestling tag team and we finalized the Weinke.  When we arrived at the Schiele, Short Sale had come through with originality.  He cut up a neon green t-shirt into strips and we fastened “arm flare” just below our delts and wore neon headbands.  It was at 0700 that we made our professional wrestling debut into a circle of awaiting PAX and two FNG’s.  (The twitter picture was of “The Midnight Rockers, or just The Rockers” with Shawn Michaels and Marty Janetty. They were big in the glory years of ’85-92 when we were all rocking muscle shirts and mullets.  Some of you are still stuck there (you know who you are)).

YHC led with a brief disclaimer about not being professional and everything is a suggestion.  I was almost out of gas but was just able to reach over and tag in Short Sale before I collapsed into the turnbuckle.  Michael Buffer wasn’t on the PA because there was no PA.  Maybe next time.

Warm Up:

• SS: Toy Soldiers IC x 10 Tag In Roscoe
• R:  Merkins IC x 10  Tag in Short Sale
• SS: Iron Horse Sgl Ct x 10 (lunge, lunge, squat, jump – it’s a killer) Tag in Roscoe
• R:  CDD IC x 10   Tag in Short Sale
• SS: Grass Pickers IC x 10  Tag in Roscoe
• R: Plank Jacks IC x 10   Tag in Short Sale

Short Sale led a very short mosey, diverting to the sculpture instead of the flag on Garrison. Mumble chatter began instantly drawing the curiosity of the PAX to this new area where he explained what was next.  Elevens on the steps with Derkins, Dips, and then 20 Box Jumps.  It was at this point he mustered just enough energy to reach over and tag in Roscoe who was in their corner holding the little rope that they have to have to make it a legal tag.  This tag was legal and so Roscoe took over and we moseyed for the flag for the Pledge.

No one Kaepernicked but there was an exception to the “hats off” portion of the Pledge.  Neon wrestling headbands were allowed.

A quick Mosey and some mumblechatter about professional wrestling and “Heartbreak Ridge” by Slaw and Def Leppard and the fact that they were first to the next spot earned them the right to add some neon flair to their bulging arms.

The PAX did a great job of checking the 6 and a quick run around the Gristmill got everyone back together for some DORA 1,2,3 at the bottom of the trail.  Partner One starts Merkins and partner two runs up the trail to the tree and does 5 SSH and returns and flip flops for 100 Merkins, 200 LBC’s, and 300 Squats.  Again, the shield lock was strong as multiple PAX helped finish off other’s counts.  At this point in the match, Roscoe was on his back and nearly pinned but with great drama and suspense, Mastodon distracted the referee and Short Sale was able to step into the ring and no tag was made but he took over as if it had.  The PAX protested but by before the referee could regain control, Short Sale had the PAX strolling along the nature trail for another part of the beatdown.

Short Sale regained control of the match at the picnic area on the backside of the trail and quickly led a 2 round series of 10 Bulgarian Squats, Dips, followed by Chilcutt Peter Parkers, and Rainbow Abs.  Confusion set in as he was out of the ring and the countdown was on.  He knew he needed help.  Stroganoff was able to grab him by his tights and push him back into the ring just before being counted out and he was able to tag in a fresh Roscoe who declared a jailbreak pace sprint back to the squared circle of the parking lot.

The newly formed tag team of Slaw and Def Leppard started a quick version of Mary while the water jug coupons were readied for the next part of the match.  When the six was collected we counted off and one group would perform with jugs and the other would do situps until it was time to switch. Lots of jug themed inappropriate mumble chatter was expected and the PAX delivered.  After all, this was a wrestling match.

Group one had two jugs and did 10 front shoulder raised with Roscoe, 10 side raises, 10 rear delt raises, and 10 shoulder shrugs.  He tagged in Short Sale who led the PAX in the same exercises while Roscoe’s team did the situps.  Short Sale gave very detailed instructions and seemed to be dragging on the match to wear down his partner who was knocking out a ton of situps.  The crowd was wondering if he was doing a heel turn.  The suspense was building but we repeated that for another round, this time with jugs and squats.  At this point in the match, there was a time limit that was closing fast and something had to be done to finish off the opponent.

Roscoe circled up the PAX for the burp and merk and laddered to 6 and then back down.  Quickly tagging in to Short Sale again, who had to begin working off the script (that is the Weinke – don’t call wrestling fake or else we’ll be forced to lay a bigger smack down next time!). Each PAX grabbed a water jug and we performed cross extensions (left hand to right ankle then fully extend for 20 single counts and flapjack for the other side. Next was another ab burner with the PAX in a seated circle, back to back, shoulder to shoulder and we did the American Hammer and passed the water jugs around in a circle to and fro.  He forgot to say “start” and most of the bottles ended up at Hushpuppy at one time.

Short Sale crawled to the corner for a finger tip tag and Roscoe leapt over the top rope and the PAX were instructed to grab jugs and hold the Iron Cross position until failure.  This was the patented finishing move that was going to win the match.  The PAX were straining and suspense was building.  The shoulders were burning.  Some PAX’s jugs were starting to fall to their sides.  It looked as if defeat was imminent and Short Sale and Roscoe would win the match.  Unfortunately and to the disappointment of the crowd, the church bells rang and saved the match.  The match was declared a draw.  The PAX had survived.  They were beaten physically but not mentally.  They had survived an hour of total non-stop physical action.

Moleskin: Props to Stroganoff for his extra credit work prior to the “match.” We welcomed two FNG’s to our region. Jim Ware at 64 years young was EH’ed by DaVinci (who failed to post: 10 burpees). Coach Ware spent over 30 years in Gaston County Schools as a coach, teacher, and principle. He is training for his second Spartan Race and hoped F3 could aid his training (we aim to please.  FNG Ware was awarded arm flare after Dora for his efforts.  . Andrew Bernard (not of The Office) relocated from Bakersfield, California, works in Charlotte, lives in Gastonia and plays guitar at a local church (my apologies for a failed memory). Billy Madison pushed hard for “Nard Dog” but his thick chin beard triggered the PAX to name him Honest Abe.

The GasHouse AO is a great spot for our various activities. Roscoe came up with the idea to stay on the property today and it was well worth it. We nearly covered 2 miles in our various jaunts around the Schiele, using the semi-circled outdoor amphitheatre and picnic area for possibly the first time. A lot of mumble chatter, mainly from the Midoriyama boys adds energy to the efforts. Additional “arm flare” was awarded to the PAX for their efforts to push their rock.

We lifted prayers for the Smith family and the Ashbrook students that lost a son and classmate. We asked for blessings upon our PAX to heal those with injuries and strengthen the rest.  Oompa Loompa is showing some real gains with his first F.  Good work and much RESPECT!

Coffeerama and the third F at Panera was strong with 6 posting and Hush Puppy leading great discussions about Acts and Billy Madison sharing a great story about faith.  #HIMS

What a privilege to perform alongside my F3 brothers. Stay tuned for a future return of this dynamic tag team duo, guaranteed to bring you pain and pleasure. We will expect the PAX to bring the custom signs when the house lights go up next time!  Whooooooooo!

I finished reading “Freedom from Fear” this week and one of the things that struck me was being intentional about making time for yourself to sit, reflect, or brainstorm.  “Be still, and know that I am GOD”.  Psalm 46:10.  Thanks for the book Stroganoff!

It could have been the quiet time that inspired me to come up with a baseball themed workout in January…I am not quite sure but I went with it.  I had the ball and bat but Short Sale came through late last night and delivered the bases to my car door.  I was loading up this morning and saw my FNG next door neighbor was already in his driveway waiting for another neighbor, Guts, to pick him up.  Little did I know my other neighbor Stone Cold would also be posting today.  That makes five PAX on my street within about ten houses with four posting today.  Keep the EH going!

EZ Rider was already at the AO when I arrived and stepped onto the baseball “field”.  I laid out the bases and hooked up a speaker for the stadium organ music and the PAX kept rolling in.  The cube I brought wasn’t quite loud enough but the PAX got the point.

After a brief disclaimer we started with the warm up of something like this:

SSH, Merkins, LBC’s and Imperial Walkers

To get to first base, you had to earn it.

5 Burp and Merk, 20 Bobby Hurleys, 30 Flutter Kicks, 25 squats

Run to first (500 feet), tag the bag and called “time” and returned to the plate (Pavilion)

Next we had to earn 2^nd.  We repeated the exercises to earn first base and I forgot to make them earn second before we were running for a double.  (Q fail)  However, it took longer than I thought so it was just as well.  We then earned second and third together

2^nd Base

5 8 Count body builders

25 Seal Jacks

15 American Hammer

3^rd Base

15 shoulder taps (thanks for the clarification Stroganoff)

15 WW1 Situps

10 Carolina Dry Docks

Then run to 1^st, 2^nd, and third base, touch base, return to home plate.  About 2000 feet.

There were a few baseball quotes thrown in while the batters were adjusting their cups in the box.

The PAX had a single, double, and a triple and were hoping for a dinger to hit for the cycle.  YHC modified for the sake of time and we did something like this:

5 Burp and Merk, 5Bobby Hurleys, 15 Flutter Kicks, 10 squats, 5 8 Count Body Builders, 10 CDD’s, then to earn the homerun, we did three step Deep Sea Divers and then a Bearcrawl on the backside of the Pavilion followed by running the bases.  It was time so we assembled for the Pledge and then a quick Namorama and naming our FNG Mastodon (Respect).  Mastodon read Freed to Lead and has been in the throes of a consistent EH from Sargento, Guts, and YHC for at least five months.  It was great to see him come out to the Gloom to get better!

Every Strike brings me closer to the next home run:  Babe Ruth

Never allow the fear of striking out keep you from playing the game:  Babe Ruth

Why the fairy tale of Willie Mays making a brilliant World Series catch, and then dashing off to play stickball in the street with his teenage pals. That’s baseball. So is the husky voice of a doomed Lou Gehrig saying, ‘I consider myself the luckiest man on the face of this earth.’ Ernie Harwell

Just take the ball and throw it where you want to. Throw strikes. Home plate don’t move.
Satchel Paige

Announcements:   Palmetto 200 needs 4 PAX to make two teams.  (Gastone and Spiderman were voluntold so the number may now be 2).

After holiday party originally scheduled for tomorrow is now cancelled and will be rescheduled at a later date

Prayer requests:  T-Squares M, Tube’s grandmother

Ghenchie’s Coffee and Ice Cream (right beside 2^nd base) is now open at 0600 so we had an impromptu Coffeerama after the workout with GUTS buying a round. #HIM I told them they would have guaranteed business every Friday.

A pleasure to lead as always.  Roscoe

One full time PAX, one named 2.0, and one 2.0 to be named in the future decided to plant the flag at an undisclosed, unofficial and unsanctioned AO at an unknown vacation rental house carport somewhere near the coast of South Carolina.  Even though the M gave a solid “maybe” when asked if she wanted to POST, she opted for a nap instead, making the workout an F3 workout instead of a traditional Jane Fonda workout like Short Sale used to do in his carport with leggings.  Vacations should include naps.  YHC should try that sometime.

With a screwed up calf muscle (a la Tool Time from earlier this year) the only exercises were one’s that didn’t offend the calf.  Fortunately rented bikes mean lots (and I mean lots) of miles out and about dragging an additional 50 plus pounds of future named 2.0 and bike attached behind me so that takes the place of running for cardio.

Warm Up:  SSH, Merkins, Low Slow Squats, and Imperial Walkers

The Thang:

We did a ladder of 10, 20, 30….70, 60, 50….20, 10, 20, 30…..70 of CDD’s, Merkins, LBC’s, Squats, Seal Jacks, Flutter Kicks, and something else I can’t remember.  At first it was just Happy Feet and me with the future to be named 2.0 FNG sitting in a chair watching cartoons until he saw the Seal Jacks and joined in for about 20 IC if you could call it that. He also hit his six for LBC’s.  Gotta love sharing F3 with family.

It was 93 degrees and humid.  It reminded me of Midoriyama without the direct sunlight and whining.

We closed out without name-o-rama and went straight to the cool down of throwing football for an additional half hour.  Missing middle school football conditioning practice means getting in some work on your own.

Thankful for the leadership and fellowship that is F3 and the flexibility to name and claim an F3 workout whenever and wherever you are.  You can modify as needed.

As I told CSPAN last Saturday, F3 brings me joy.  F3 with my boys brings me more joy. Give it away.

F3 Counts!