Author: Tube (Page 6 of 10)

It’s a beautiful moonlit morning and the trio is ready for some work. We ruck to the park stopping several time for squats. We stop at the benches and do some step-ups, then ruck left up the trail towards the pull-up bar. We each took our turn maxing out reps, I forget exactly how many. I do remember that Hermie did the most pull ups 💪.

We continued around the trail stopping every few minutes to squat or merkin our way through the gloom. We shared mumblechatter along the way and got-it-in on leg day!

We circled back to Pelicans to do Marry for the last few minutes. 

Prayer request were heard. 

God pray for those heard and not heard. Thank you for allowing us another day.

Spiderman is slinging his web somewhere in Europe, so I crabbed the Q this time. I was surprised to see some new faces here at the Bulldog. Uhaul, Rubar and Watts Up are warming up with some BURPEES while they wait for me.  Then I see Oompa loompa just coming off the track after doing 3 miles. EC baby!

I start with some warm ups for 5 minutes and tune in to some Van Halen to get this party started. I’ll bet Whoopee doesn’t like them either?

Set 1: 50/10

Burpees, CDD’s, OH press, 1 hand kettle bell push ups/switch, chest press, chest press decline, R&R Let’s mosey around the parking lot after each set

Ser 2: 50/10

crunches, rev. crunches, American hammers, big boys, box cutters, shadow boxing, heels to Heaven, windshield wipers R&R  Let’s mosey around the parking lot after each set.

A little stretching for the last 3 minutes.

Announcements: F3 Dads this Saturday, PT test the following Saturday.

Prayer request: Turtleman, Huckleberry, Nutria bro-in-law and his daughter’s 1st week at Commissioner School, Watson family helicopter crash in Hawaii on a lava and everyone survived but some injuries.

Good work men!

Watts Up led us out in prayer 🙏

Rolled in this morning to a crowd of two. Slowly a few more Hims rolled in. This isn’t our normal crowd, where is everyone? The weather is freakin perfect this morning! 

Whoopee suggested we combine for the first half, so I prefer a good crowd, why not. It tends to create more mumblechatter. And I like to hear the crap that comes out of Whoopees mouth. We do the pledge and get right to it.

Whoopee has his toys broken out and Voodoo discovers that there is an extra box in the bed of his truck. He peaks inside and realizes that this box is in the wrong bed, he should have left these toys at home- oops! I’m glad I didn’t see them, I hope Voodoo isn’t scarred for life after seeing what’s in that box. When I asked about it, he said you don’t want to know. Whoopee just smiled and winked.

We get to work and begin doing the circuit that Whoopee has planned for us, except we are missing one thing. TUNES! Voodoo called it as I ran to get my Bose box. I decide that this little circuit needed some Metallica radio. I find that hard rock gets me to push myself a little harder. Unlike listening to something like Country music that just makes me want to cry about some ex-girlfriends or my dog that died. Everything is going great, Hermie is doing cartwheels across the parking lot and next thing I know, Whoopee has got me in a headlock and giving me Nolan Ryan’s to the face, wtf!? He apologized and said he had a flash back from when he was a little boy and someone tried taking his Twinkie. OK?

Warmups are over. Let’s get back to work! The Gashouse split off and went jogging and Painlab stayed for the real pain.

One set each: 50/10 we only have 30 minutes

Halos, frog crunch, Russian rows, side plank thread the needle, black widow knee slide, W’s,  1 minute rest

Butterfly sit-ups, seated corkscrew, levitation crunch, siteup elbow thrust, crescent tucks, backward 7’s. 1 minute rest

Burpees, squat shadow boxing, side lunges, CDD’s, and then Gashouse returned from their jog to help us finish some Marys.

Shout out to Turtleman who has the toughest workout of us all, stuck up in an isolated room at CMC Main. You got this brother, keep Pounding!

Thank you God for giving me the means to come out here and push my body. Thank you God for this beautiful weather to enjoy this F3 workout. 

Please pray for those that could not make it out this morning for what ever reason they have, good or bad. Amen!

I role up a little early and who do I see…Watts UP⚡, welcome back! The Hims begin to role in. JJ takes the warm up, then we split.

Painlaber’s meet in the circle, lets begin some work and maybe some Burpees!

Abs / set 1: 50/10 against the clock

crunches, baby makers, heels to heaven, rev crunches, oblique crunches, American hammers, boat hold. Let mosey around the parking lot. R&R

Arms / set 2: 50/10 against the clock

Burpees, curls, o/h press, o/h triceps ext., squat shadow boxing, cdd’s, inside curls. R&R

Now, lets hit the trail, bring your coupon and rifle carry to the down hill, drop your coupon, walk to the next hill and plank, bear crawl up hill. Meet at the benches and do 20 incline pushups OYO, now circle up and lets do 20 squats on 3 count. Mosey back to your coupons and curl them while marching up hill in the snow both ways. It sounds harder than it really was. We break from the trail and continue to rifle carry back to the circle. IT’s time, lets meet up with Gashouse and do Mary.

Meet back up with the other Hims and get some more work in with Mary.

Good work men! I hope you got your money’s worth. Refunds will be given on the 3rd Tuesday of the 4th month following the next leap year.

The group looked a little light at first, but we had a few late ones slow roll it in. Wojo did the warm up, then we split. 

We met up at the Indian circle and did a few more warm ups. I don’t want anyone hurting themselves cause I’m an idiot. 

Set 1: 45 seconds of work /15 seconds of rest.

Plank shoulder taps, side step pushup w/ kettle, one handed kettle pushup, rotate, diamond pushup on kettle, chest press, chest press incline/hip ups, chest press, chest press incline. hip up. R&R

Set 2: 45 seconds of work /15 seconds of rest.

Single arm chest fly, switch arm, single arm chest fly, switch arm, pullover/triceps ext, pullover, pullover/triceps ext., pullover, chest press/triceps ext. R&R 

Set 3: 45 seconds of work /15 seconds of rest.

Crunches, baby makers, heels to Heaven, flutters, rev. crunches, American hammers, big boys. R&R

Good work men! 

In the Gloom this morning is just me and Hermie. We rucked to the Waffle House stopping for various exercises along the way. We chattered about home improvement to hair salons, lol. Mine and Hermie’s knees were acting up, so we passed ourselves at a comfortable pace. We did the work, but more importantly we got to mumblechatter 👊. Good work!

We had a good crowd this morning due to the clean up efforts that Freight set up with Keep Gastonia Beautiful. As you all should know, we’ve adopted a section of Garrison near Lineberger Park. Freight started us off with a few warmed up exercises, then we split up for the egg hunt.  Painlabers each grabbed a set of bricks and riffle carried them over our heads down to the gazebo on the nature trail. Expecting some rain we set up camp there. We did a few more warm-ups with arm circles, side twists, Don Quixote’s and squats. Let’s work:

Set 1: 50s work/10s rest

crunches, American hammers, mountain climbers, big boy sit-ups, reverse crunches. R&R

Set 2: 50s work/10s rest

merkins, triceps dips, incline push-ups, overhead press, shadow boxing, Burpees. R&R

Set 3: 50s work/10s rest

curls, close grip curls, fly’s, overhead triceps ext., ext. arm curls. R&R

Mary for 5 minute, then Mosey back to base. While headed back, Bondo realizes that we went to high school together 😮. Damnit man! My memory is a shade of gray from 30 years ago, but when he told me his birth name, John Mcateer, it came back to me. 

Good work men! We did a great job cleaning up our street too. I believe we had about 10 bags of trash. Oh! and Broke found a chewing gum canister full of silver! He aint that Broke after all.

God Bless you men and hope that you all have an incredible day celebrating Easter with family & friends.

It’s perfect weather to show up in the Gloom ! Glad to see two Hims that I’ve not seen in a while. Welcome back!!

Dirt starts us off with a warm-up, then we split up for our work. We meet up on a corner of the lot and start off with legs.

Set 1: 50/10

High knees, butt kicks, squats, bear crawls, nut crackers, Tie fighters, Romanian deadlifts. R&R

Set 2: 50/10

Baby makers, LBC’s, Reverse crunches, boat holds, star crunches, flutter kicks, jack knifes. R&R

Mosey around the parking lot

Set 3: 50/10

Squat shadow boxing, upper cuts, over head press, superman punches, mountain climbers. R&R

Mosey around the parking lot and stop at the picnic tables. Incline pushups, triceps dips, step-ups.

Mosey back to our circle and finish up with 6 minutes of Mary.

We meet back with the rest of the men and end with COT and Prayer.

I want to throw thoughts and Prayers out to Turtleman. His goal was to return to Gashouse for his first return from his battle with cancer. It has returned in a different area, but his commitment to beating this is stronger than ever. He did it once, he can do it again!

We love you brother 👊

The occurrences around the world should put things into perspective of how good we really have it. We are Blessed with many freedoms. The freedom to get up and meet a bunch a idiots in the gloom and push each other physically or you have the choice to stay in bed. Out of the dozen men that met this morning , three chose to stay for the Painlab beatdown.

Set 1: 50 sec/10 sec 

crunches, baby makers, heels to Heaven, rev. crunches, oblique crunches. American hammers, boat hold – R&R

Set 2: 50 sec/10 sec

Burpees, curls, overhead press, o/h triceps extensions, squat shadow boxing, side kicks, inside curls – R&R

Set 3: Hit the trail

Mosey down the trail and to the hill, bear crawl to the top, step ups at the benches, incline pushups, triceps dips, mosey around the rest of the trail.

We met back just in time to finish some exercises with Gashouse til the bell.

Good work men!

Many prayers were spoken and some unspoken and I apologize for not taking notes on the group prayer request, but the one that stays in my head is the one for Turtleman. His cancer has returned and he must go and fight the good fight one more time. He has shown great courage and resilience through this all. Please take a minute to pray for his strength, his family and his recovery one more time 🙏

Please pray for this world as we approach the possibility of  WWIII  

Apparently, our usual Gashouse gang is off sight seeing off some bridge?  Not really sure?

But the good thing was, Broke and Freight graced us with their presence – which doesn’t happen often enough 👊

As we circled up and the mumblechatter thickened, I see two new guys that I haven’t seen before, Cholula and Whopper ( didn’t we already have a Whopper, named after Wargames?) You know what, we haven’t seen that guy in a long time. He hated that name anyway, so we can rename him if he ever comes back. Of course that’s up to the Nantan. Look who else we have…Sledge is back from the IR 👊

We start with a few warm ups and I threw in 5 Burpess ….. and then the bitchen started 🤣 OK, lets separate and go our own way.

Set 1: 50 seconds of work. 10 seconds of rest. 

Kettlebell squat press one side, kbsp other side, lung up the concrete seating to the top, then bear crawl to the other side, lung walk back, bear crawl, lung walk. Next Bulgarian single squat one side, switch to the other side, uneven squat w/kb, switch side, last a 1 and 1/2 rep sumo squat. R&R

Set 2: same as above.

Crunches, AMERICAN hammers, BIG boy sit-ups, rev. crunches, heels to Heaven, Mtn climbers. R&R

Set 3: same as above

Shadow boxing, BuRpees, incline pushups, overhead press. R&R

We had time for a few minutes of Marry left to play.

Return to the circle to meet up with Gashouse.

Announcements:

Community Foundation Run April 9th in person (not virtual) I know that might be difficult for some.

https://cfgaston.org/learn/community-foundation-run

Prayers:

Roundup & family, Tesla, Tax Break, Turtleman and those not spoken. God Bless these men🙏