F3 Gastonia

Fitness, Fellowship, Faith

Author: Whoopee (Page 25 of 25)

300, Billy Zane X 2, a sword, and a crimson cape…..

December 12, 2015 / / 0 Comments

Well I pulled into the parking lot and immediately knew today was going to be special….cars everywhere. Apparently there was an overnight thing at the museum, not a convergence so I relaxed. Shortly thereafter the cars started rolling in and the PAX arrived. One in particular stood out among the others. His name……….Testa Cles, the Greek leader of men who revolted against the Sad Clowns of……ok, my imagination really is not that good so I’m gonna stop there. But it was a great morning. The fog was heavy, the PAX were plentiful, we had a man with a sword and crimson cape, and another man with a Weinke and not afraid to use it. We even pulled a couple Billy Zanes along the way-look it up, props to Tool Time for the lexicon. After the workout, 4 of us had a semi-power huddle about ways to help direct our F3 impact in the community, so look for some great things in 2016.

Here’s what I remember….

WU:10 each IC- SSH, Gorilla Humpers, Merkins, LBC, CDD, Freddy Mercury. I think we stopped there. I had more on the Weinke but got so excited I skipped them and moved on to the Pledge.

Pledge

The THANG: Inspired by the movie 300 and today’s Gladiator Games with our South Carolina Brothers.

10 reps of each exercise (6 different exercises) followed by a Bojangles Biscuit. We did 5 of these sets in total (do the math, should add up to 300 total reps-6X10X5). I had my 2.0’s check my math so if that’s not right, submit a request to them for your money back. Here are the exercises-

Jump Squats     Merkins     LBC     Dips     Gorilla Humpers     Lunges (10 each leg)

I think it was Tool Time that invited a couple athletic on-lookers to join us for the last set and they gladly joined us. I offered breakfast at Panera to either of them if they could beat Dolph. Let’s just say that is a very safe bet EVERY TIME and my breakfast was not very expensive. Thanks Dolph. We were glad to have them and invited them back next week so we will see. As a side note, those boys put us to shame on the jump part of Jump Squats. Wonder why????

We left our Billy Zanes and went dancing after that. In keeping with the 300 theme, we moseyed to the courtyard and did 300 steps (approximately 30 per trip-it was really 42 steps each trip but 30 is close to 42, right Bandit?) and after each trip we did 30 Moroccan Night Clubs (10 trips, 30 per trip, total 300-did that one on my own without the 2.0’s).

On our mosey back to home base for a little more pain, I was behind Testa Cles which provided much needed inspiration. The crimson cape in the morning sun with the sparkle of the steel blade was a sight to behold.

On arrival to the parking lot we partnered up (intentional confusion, no partners needed-just keeping everyone on their toes). The next exercise was a game called “300 squats and dips.” It consisted of 300 reps of squats and dips. You could do this in any combination with a sum total of 300. The mumble chatter was nearly absent while everyone concentrated on counting-next time will play this game a little different-maybe use a timer or do a tabata-thing like OBT…..will think about that one a little more. The mumble chatter provides much needed distraction from pain.

Time was nearly up so we circled up with a brief teaching moment for methods of being Q and leading exercises (search “How to Count F3) with demonstrations by previous Qs and a few rookies. I really enjoyed this-was great to see the encouragement by the PAX to help the group grow.

Thanks to Bandit for reminding me about our Namorama after our announcements. We closed out with a quick prayer keeping in mind Dr. Feelgood and his recent loss.

Remember-Second F event on last Tuesday evening of Month-location TBD approx 6pm I think, Convergence New Years’ Day in Charlotte, Q school January 16, Yeti February 20

It was a lot of fun this morning-thanks for the great showing and group participation.

Whoopee

 

 

Gorilla Humpers: AKA Jane Not-so Goodalls

December 9, 2015 / / 0 Comments

I arrived early after a prolonged absence and actually missed the turn as I drove past Bruster’s parking lot, thankfully no one was there to see me so I’ll just keep that secret to myself. It was good to get back out there and see some familiar faces. I seem to be more agreeable during the days when I post for workouts and a brief absence helps me appreciate the workouts that much more. I am thankful for the motivation from my brothers that keeps me coming back-thanks for posting today, especially Defib who ALMOST pulled an Epstein’s mother (look it up).

Here’s what I remember:

WU-it was a real one, not a speed-warm up I have often been accused of…I even counted slower than usual.

10 each IC: SSH, LBC, Merkin, Squat, CDD, Freddy Mercury

Pledge

Thang:

Quick audible to avoid the fog-Mosey to parking lot of old Harris Teeter/Lowe’s Foods for the main event:

Leap Frog: partner 1 does AMRAP of called exercise while partner 2 lunges approx 50 yards (light pole to light pole), then flapjack and P1 lunges to P2 while P2 does AMRAP of same exercise. The exercises were as follows (roughly 1 for each pax): Merkin, LBC, Scorpion Dry Dock, Flying Squirrels, Burps, Squats, Freddy Mercury, Gorilla Humpers, Diamond Merkins, Monkey Humpers. I have no idea what the order was except I think we started with Merkins and ended with Gorilla/Diamond/Monkey.

Lots of mumble chatter during Gorilla Humpers-I think T Square called them Jane Goodalls then that was modified into Jane Not-so Goodalls. Really added to the burn and I believe was a crowd favorite. Will definitely be seeing these in the near future.

I think Spiderman had a date with Stroganoff’s mother in the park and Stroganoff had to get to work early so they both left a little early (only 15minutes early). Technically this was not an Irish Goodbye, however, I’m the Q so I’ll say it was and no one can argue with me. The rest of us moseyed to the side wall of the building for some Dips and Derkins. 25 reps of each X 3 sets. That last set was pretty much a wash for me on the Derkins. Think it was more like 25 reps of plank…..

At this point your Q was numb from the D and D with jelly legs so we headed back to home base and  did more Gorilla Humpers and Monkey Humpers with a lap after each set-thought we did 3 sets of something total but cannot remember. I wanted to end things there but Outhouse kept me honest with the clock and we did 10 burpees to finish the workout. We need a name for when the Q ends the workout early but tries to pass it off as a full workout-any ideas?

Namorama, Countorama, BOM

remember prayers for Dr. Feelgood and his office staff-hope to see you out here soon when things settle down.

Pleasure to lead this am, thanks for posting and keeping me honest with the clock-Whoopee

Sponsored by My Colon and the Number 7

November 21, 2015 / / 0 Comments

Today was a special day for me. It was 7 years ago today that a portion of my colon and I parted ways, and I think I am a better man for it. It was 7 years ago, at about the time we started our COT, that I was being wheeled into the pre op area to have a surgeon remove a cancer and 12 CLEAN lymph nodes from my body. After that I started 6 months of chemotherapy and my daily inspection for blood in my poop-thankfully, clean to this day. Probably more than you wanted to know, but that’s the truth. Lesson learned the hard way-blood should not be there and if it is, get yourself checked out sooner than I did and maybe you won’t need the chemo. I know a good GI doc with long fingers, a gentle smile, and soothing voice if anyone is in need.

Today was sponsored by the number 7 to celebrate my 7 year anniversary. We started our warmup with 27 PAX, then out of nowhere came our 28th PAX, none other than Triple 7. I could not have planned his arrival any better. Glad to have you join us today brother.

This morning, we did our WU and THANG, then Dr. Feelgood had a surprise for me. He had a professional photographer from Playgirl here for a picture of the PAX and me holding a sign with “7” on it representing my 7 year anniversary. She tried to get us to take our clothes off, but we fought the urge-this is a family show and we need to keep it clean. Ok, maybe she didn’t want our clothes off, but she was a professional from Playgirl (is that still a magazine???)-at least that’s my story….

Here is what I remember:

WU:

Disclaimer then 7 reps IC of each:SSH, Merkin, LBC, Squats, Scorpion Dry Dock, and finished with my personal favorite, the Monkey Humper. I had several others planned, but as usual I got bored and had to get moving.

The Thang:

We moseyed to the flag for the pledge of allegiance then started off with 7 burpees OYO. After the burpees, we moseyed to First Presbyterian Church parking lot at the bottom of the stairs for 7 Minutes of Heaven. What else would we do in the church parking lot? There was some mumble chatter by (I think) T Square about someone’s activities the night before correlating with 7 minutes of heaven, but I forget the specifics. This exercise was inspired by The Mayor and consists of escalating burpees every 30 seconds starting with 1 burpee at time zero, then 2 burpees at 30 seconds, then 3 burpees at 1 minute,…… as long as you can or until 7 minutes. I think we made it to 4 minutes then we recovered. Clearly I am not in shape for 7 minutes of heaven-good thing my wife does not read these posts, she would argue with my claim of even 4 minutes of heaven….

Next exercise was Stairway to Seven which consisted of 1 burpee followed by 1 merkin at the bottom  of the stairs, run up the stairs and do 1 squat then run down the stairs. We did 7 rounds of this with an escalator up each round (2 reps of each then 3 reps of each…until 7 reps of each). Was not a lot of mumble chatter during this which makes me wonder if PAX were tired or bored. I was a little of both honestly.

After a quick count off to let me catch my breath, we then did a Lazy Dora with Merkins X 100, LBC X 200, and Squats X 300 (stay in one place, non-exercising partner does plank, 6 inches, or squat-hold while exercising partner does called exercise). I like the regular Dora much more so you won’t hear of this again when I am Q. It was a sleeper that did little more than make me irritated at myself for even suggesting it.

After dumping Lazy Dora from my memory bank, we started a version of She Hate Me-originally this is reps of 10 but today, I could not count past 7. We did 7 reps of each exercise from bottom of the stairs thru the parking lot and out to the main road. This included 7 lunges with each leg, 7 burps, then 7 merkins. This was a colon-load of lunges and longer than I originally planned. However, lunges make me smile so that’s ok. After the PAX completed this, we moseyed back to start and did 7 rounds of Dips and Dry Docks: partner up, and P1 does 7 dips while P2 does 7 Carolina Dry Docks then flapjack and repeato until 7 sets of each. We had a few minutes left so we did a Bojangles biscuit and Dolph added some blueberries (burpees) by himself at the end. The rest of us pretended we did not see him and moved quickly to the other side of the lot to the Playgirl photographer.

After the pic, we did our CountARama, NamoRama (with 6 FNGs!!) then a little quality time with Whoopee sharing his story and encouraging others to build on the relationships we have within F3. Your time of need will come like mine did 7 years ago, hopefully not the same situation, but there is a storm brewing for each of us in our future and it is best weathered with your brothers in F3 locking shields along your side.

Thanks again for all those in attendance. Special thanks to Dr. Feelgood for the photographer, Roscoe for rescuing me during the prayer, and Bandit for the cinnamon bun and candle at coffeteeria.

As we were taking the picture (did I mention she was a Playgirl Photographer), I was thinking to myself, THERE IS NO WHERE ELSE I WOULD RATHER BE AT THIS TIME OF THE DAY AND THIS TIME OF MY LIFE. THANK YOU F3 GASHOUSE.

Whoopie

Core Luxation

October 14, 2015 / / 0 Comments

Here’s the back blast from this morning, sort of…Whoopee gets to author this since Dr. Feelgood has not been granted a password as of right now. Whoopee’s original plan was to alter this and insert his own special “humor”, however the creative juices just are not flowing so you get the true version from Feelgood-don’t think you will be so lucky next time Dr. Feelgood-need to get a password from Bandit-you have been warned……

WU:

SSH X 25 IC, Mogul Run Calf Burn X 25 IC, Merkins X 15 IC, 8 Count Body Builders X 10ish (we repeated 9 several times to throw the Pax off), Bonnie Squats to the tune of “My Bonnie Lies Over the Ocean…” IC sort of-everyone needs singing lessons.

Indian Run with 5 Merkin delay for the last Indian around the parking lot.

COP: Merkins X 12 IC, Peter Parkers X 15 IC, CDD X 12 IC, Floyd Mayweathers X 15 IC.

Mosey to playground with Hallelujah (hands in the air, wave ’em like you just don’t care…)

At the swings, partner up and P1 does knees to chest in plank with feet in swing X 20 OYO while P2 holds plank, T-Square took the lead a called some spontaneous alternating arms and legs in the air….do I smell a Q coming soon from T-Square????

Next, lay on ground and see who can get the most wood chips on their body? Side plank tricep extensions in a descending ladder with alternating arms (5,4,3,2,5 reps each arm).

LBC X 20

Mosey to picnic tables: 2 sets of alternating 10 jump ups/10 derkins IC, 20 LBC IC, 2 sets of alternating 10 jump ups/10 derkins IC.

Mosey to start with alternating regular, reverse, and sideways runs.

Ring of Fire-Al Gore hold while other ran around old Brewster’s building (oldest to youngest)

Final Core: Flutter kicks, heels to heaven, plank fries, LBCs

COT:countarama, namorama, BOM, Prayers lifted for PAX, family members, and community, and in gratitude for many blessings.

Moleskin: A beautiful cool early fall morning met a sleepy bunch ready to make the day’s downpainment.

Q failed his country and the PAX by planning to do the pledge after WU but forgot-forgiveness humbly requested.

Pax worked hard and bodily sounds replaced some of the other hot air usually heard at Martha’s House by others like Stroganoff, Monk, Bandit, Dolph, Roscoe, Brownstreak, Squeeker…Anyone seen Wink?

Thought singing was a bit pitchy…next time Bonnie will be sung until it is right.

Looked hard for Mrs. Long during workout…must be family fun day.

While the running was less than some previous workouts, there should be some sore cores tomorrow.

Always a pleasure and honor to sweat in the gloom with you guys! Aye!

Mo’ Burpees, please…

October 9, 2015 / / 0 Comments

7 hungry Pax convened at the rotary today, and burpees were on the menu with a side order of burpees. I posted a few pics the night before and did not want to disappoint those who chose to avoid the fartsack. Fortunately no one had a fanny pack, at least not yet……

WU: SSH, Flutter Kicks, Merkins, Don Quixote, then……10 burpees OYO.

Next was Pledge of Allegiance-thanks to Bandit for bringing the flag-not sure if anyone else has noticed, Bandit has been the flag bearer for a whole lot of days. Thanks Bandit. We then took a lap and a half around the parking lot and got to the main dish.

Last week the Mayor talked about a burpee challenge the police department does each year and I just could not resist. The contest is start at time 0 and do 1 burpee, every minute the person does X number of burpees which increase by 1 at start of each minute (elevator up by 1 each minute) and go for as long as those participating can go-if I remember correctly the winner in the past was a 13 year old girl who made in to 18? We modified this after the first minute (too much standing around-AINT NOBODY GOT TIME FOR THAT!!). We did 30 second intervals after the first minute: time 0 did 1 burpee, at 1 minute did 2 burpees, and 1 1/2 min we did 3 burpees……. I think we made it to 8 burpees which was much harder than it sounds as I sit here typing that. Hope that 13 year old girl doesn’t post in GasHouse….. to be fair, it took us close to 30 seconds to complete the 8 burpees so in future will have to keep that in mind.

We then moseyed to the parking deck and partnered up. Partner 1 ran up the stairs to the top of the deck then came down any way he could to his partner and swapped. Partner 2 lunged up the deck long ways with 3 burpees after every 5 lunges. When partner 1 returned he would swap and run up the stairs then again back to his partner. This continued until both pax reached top of the deck. At the top we lunged across the length of the deck then moseyed down to the long way (no stairs) to the bottom. At the bottom we did 20 dry docks of your own personal choice (Carolina or Scorpion). After a quick count to catch our breath we moseyed to the art circle thing with benches thru a back door. Luckily it was not too far from the dumpster so we could smell last week’s leftovers without much effort at all.

At the art circle thing with benches we each took turns calling cadence for alternating sets of squats and dips. I think we did a total of about 140 dips and 140 squats. A few added their own personal twist to this (I liked the initiative and creativity) with Boss Hogg (RESPECT) showing some ninja like moves with his “Teacher, may I have another” squats, followed by Roscoe with his ? pistol squats-don’t think that was the name but can’t remember what they were called. It looked like something Daniel-son did after working with Mr. Miagi and drinking too much sake (that’s a Japanese word for “Merlot” and “Merlot” is a fancy Charlotte word for budweiser-now it makes sense, right?).

At this point we were running out of time so we moseyed back to start, did SSH, something else I can’t remember, then I think we did a few more burpees and held plank until exactly 615am.

Counterama, namorama, announcements-PRAYERS FOR OUTHOUSE AND FAMILY. Hoping for great news soon. Either way, we are here for you. Lean on us if you need it.

Thanks for another great morning-Whoopee.

 

That was my first mistake…

October 3, 2015 / / 0 Comments

So last night my wife says, how about stroganoff for dinner tonight? As the men of GasHouse should be aware, there is only one answer to that question. STROGANOFF IS ALWAYS WELCOME AT MY TABLE. However, it almost made me late this morning as it had some after effects this morning. Nonetheless, I made it with time to spare and quickly realized my pre blast the night before was not in vain. The weather was perfect for our plan-knowing rain was in the forecast, Bandit “suggested” a slip n slide. My pride rarely lets me back down from a challenge and although this was really not a challenge, it gave me a great excuse to relive my days as a kid with some great guys. Bandit provided the slide and Dr. Feelgood and I provided the slip, more on that below….

Here’s how it went down:

9 men who had nothing better to do crawled out of their cars into the gloom, exchanged stupid grins on their faces, and commented about this CSAUP thing we were doing including:

“My wife said she already got 4 warnings on her phone by 6 am to not drive in this weather.”

“My dog has more sense than I do at this point, he doesn’t even go out in the rain unless we force him.””

“I brought a complete change of clothes.”

“I brought my full body rain suit and have a spare. Anyone want one?”

“I bet we will have at least a dozen here this morning”

“I brought a huge roll of plastic, this is really gonna be fun…”

At around 7am things warmed up just a bit with our WU:

SSH, Merkins, Mountain Climbers, and Moroccan Night Club. We did various numbers of each with plans for a whole lot of night club dancing, but after 3 MNCs I was so excited about our plans I cut it short and we headed to the flag for the pledge.

POA

The Thang: Mosey to the field/track…spread out the slide (thanks Bandit): plastic from basically hash mark to hash mark on the football field (thanks coach, hope your grass is ok) then add slip: 2 bottles of Dawn dish soap (thanks Dr. Feelgood and wifey-sorry honey, not bringing any home like you asked. Some things are worth a verbal beat down and this qualifies EVERY time). Prior to the Thang, a couple guys tried out the slip n slide with a wheelbarrow followed by a chariot pull-not sure we had a name for the second part, but sounds good and left Goose and Bandit (father/son) with enough soap to last the entire workout-bubbles ran down both their legs until we were finished.

Then we bagan the Thang: Modified Murph: was it a Wurph, a Burph, or a slip n slurph, I don’t know. But we got to work on the acceleration part in the chilly rain then put some Dawn to good use. The Thang started with 2 cycles of 10 Burpees, 20 Merkins, and 30 Squats with a plan to repeat 2 cycles each lap. After a quick Omaha, we changed this to 1 set every half lap-mentally and physically easier to conquer. Again, running has become a break, something most of us would not have said 6months ago. This changed individually (internal Omaha) to do what you can including crawl around the lap and do whatever you can do of the above cycle. I think we did 5 laps which included potentially 100 Burpees, 200 Merkins, and 300 Squats. I lost track after 3 laps so who knows what I/we did.

At this point, I believe the men left and we were left with 9 boys with funny looks on their face like they just found out what their Justifier is used for. We each took turns on the slip n slide until all had enough. This was truly fun to watch and share this event with some guys that I just met 7 months ago but have grown to really love. Getting my butt out of bed at 6am on a Saturday morning to run in the cold rain then slide around on a soapy piece of plastic will be a highlight of 2015 for me and hopefully a few others. I saw a father and son share a unique experience, a beast wear a yellow gangsta’ rain suit, and a Mayor push himself to get in better shape with some guys he really doesn’t know that well but now shares a unique bond like something out of the movie “Stand By Me.”

Thanks for being there this morning for me, hope this BB did this morning some justice. Truthfully, if you weren’t there, you missed out.

Whoopee

I said burps, not BURPEES!!!

September 23, 2015 / / 1 Comment

So another season passes and we continue to push each other to our limits. Today was no different in the GasHouse with Martha and 9 of my closest friends. I wanted to keep the pain coming so I had some new stuff planned-better on paper than in execution. Think I have heard those words before after being Q so I guess I am not surprised and by no means disappointed. After all, being Q has its privileges.  I know DFib and Dolph heard me say Burps, but they had to ask “burps or burpees” and in my breathless stupor I muttered, “I said burps but if you want to be a badass, do some burpees.” Unfortunately I was not dealing with sane individuals (at 545am???!!!) so we proceeded to do some burpees-truth is they did a LOT of burpees and I did a few burpees, but who was counting….

Here’s what happened: thought about a disclaimer and 2 things were wrong: 1) no FNGs, and 2) after 5-6 months of doing this, I’m occasionally going to call myself an expert and if you are dumb enough to believe me at 530 in the morning, that’s more your problem than mine. Here’s your sign…

Shortly after Monk’s mom dropped him off (or was it Stroganoff’s mom, was really dark so I couldn’t say), we started with a little warmup: SSH, Merkins, flutter kicks, Don Quixote-I had a few more things planned but got bored and cut the WU short. We quickly moved on to pledge then The Thang…

We moseyed to the playground and things went downhill quickly (again, better on paper than in execution). We partnered up and while 1 partner did 20 Merkins, the other partner did “jump-up-in-the-dark-and-grab-something-then-pull-yourself-up-sort-of-like-a-pull-up-then-drop-down-and-slap-the-ground-like-a-Bobby-Hurley.” Unfortunately for my partner, I picked the sharpest object in the playground to grab onto-sorry DFib, I owe you. Take a few iron tablets this week. We did 3 sets each then quickly got out of the playground before more blood was shed.

In the parking lot we did 5 rounds of lunge across parking lot, mosey back. On far side we did CDD X 10 and on near side we did squats X 10. I initially audibled to do 10 rounds but then audibled my audible to make it 5 rounds each. See the part about privileges above….

To save time, I avoided the soccer field and we stayed on the pavement. Here is where I made the mistake of opening my mouth more than I should. The plan was go around the parking lot and on each corner do Route 66 with burps (start at 1 burp and increase by 1 rep on each corner up to 11 reps which gives a total of 66-clever name….). However, either DFib or Dolph said “did you say burps or burpees?” You know the rest of the story and a little while later I was in some unnecessary pain because of my mouth-no surprise, I know.

After recovering we moved to picnic tables for Dips X 20 reps X 10 sets (each of us got to call reps in cadence) then we moved to bathroom walls for donkey kicks-again 20 reps X 10 sets (each of us again got to call reps in cadence).

We then moseyed back to start and did a quick round of counterama, namorama, and BOM. I went a couple minutes over so I will be sending each of you a money order refund for what you paid this morning. Check your mailbox next week.

Thanks for making the trip Dolph and Brownstreak-I know the weight room was calling. Always good to see each of you and spill some blood on the playground early in the morning. I am beginning to understand the saying that the best way to avoid fartsacking is to volunteer to Q. Think I will start keeping ibuprofen in my car.

Streaking in the Quad…Old School style.

September 19, 2015 / / 1 Comment

The pre-blast clip from Old School may have scared a few from posting, however 13 of us gathered in the GasHouse for a runfest with plenty-o-squats. We were honored to have Hambone with us from Isotope who led the pack thru much of the running and provided plenty of mumble chatter to keep us on our toes in more ways than one. The fresh smell of day old BBQ and not so fresh smell of roadkill were just about enough to provide some merlot, however I managed to make it thru. I did notice Hambone showing a little “AO envy” as we exited the park on the way home-wonder if we will have a guest Q in the near future…..he mentioned something about bear crawls and a grassy knoll as he was moving out of ear-shot on the way home.

Here’s what went down:

Warmup: various numbers of reps depending on my mood and the appearance/arrival of the Pax SSH, Merkins, Flutter kicks, Plank Jacks, SSH again after arrival of Screw (better late than fartsacking, right?), Tiny Dancers (old school exercise from my first post back in April), and burps.

Mosey to flag for Pledge

Thang:

Modified Double Applesauce Indian run to the church:first pax in each line steps to side and does 10 scorpion dry docks while rest of Indians streak toward the church-clothes were optional and thankfully present, after 10 SDD get up and yell “GO” and next “first pax” does 10 SDD, repeato thru all of applesauce until arrival at church.

At church we did what any good southern man would do, we prayed a lot……Prayer squats were done initially fast with a slow burn at around 25 I think and continued after picking up speed to total of 45. Why only 45 and not 50 asked Hambone? Because I am the Q today and I want to keep you guessing and begging for more. Also, I was pretty much still seeing those flying bugs or lights or whatever they were (possibly a TIA-someone get me an aspirin please) around my head after doing scorpion dry docks and needed to rest. We then deconstructed some burpees-think we did 2 sets of 10-kind of enjoyed this.

We then continued our streaking with the modified double applesauce Indian run with scorpion dry docks until we got to Hillbilly’s “restaurant.” The smell of used barbecue was just enough to get the rank odor from the raccoon roadkill out of my nose. Mmmmmm, mmmmmm. If they were open I would have gone in and ordered a Diablo sammich with a Dr. Pepper for me and hushpuppies for Roscoe. Maybe next time. At Hillbilly’s we did…….Hillbilly’s and 1 round of BLIMPS led by several of GasHouse faithful and finished with squats led by Hambone the squatting machine. I tried to find a durable wall for some donkey kicks-every Hillbilly has to have access to a donkey for a variety of reasons-not gonna go there, you can if you want…..

We then continued our Double Applesauce (no more SDDs) to the tunnel in the park for donkey kicks then moseyed to the flag in the park for a little teamwork. Pax paired up, 3 rounds of partner work staying together with 10 burps at the bottom, run to the top and go up the stairs with 10 diamond merkins-OMAHA OMAHA-cut the diamond merkins, let’s do some MONKEY HUMPERS  at Hambone’s request-I am not one to refuse a monkey humper EVER, so I was happy to oblige. After 3 rounds we moseyed up the hill to the picnic tables for Dips and Step ups. I think we did 5 sets of 10 each OYO then squatted until all pax completed. At this point we moseyed back with a brief pause at the church to account for all pax and then proceeded to the Schiele. I did see a man-shaped creature going for some extra credit thru the woods that was either a ‘squatch or Roscoe. Stroganoff muttered something about “sorry to bail on you”-got a feeling we may hear about that in the future….

We then finished with the counterama, namorama, and announcements:

Night Rangers Wed 715pm at Discovery Zone in Huntersville near Crafty Beer Guys for another workout-Q will be Hambone this week.

October 24 (if not doing MudRun) try to support Abba and his 3 yr old son at Levine Hospital (CMC Main in Charlotte) for Wyatt’s Warriors at the 5K run.

So today I was feeling a bit down and wished I had pushed a little harder to serve some downpainment to our visitor from Isotope. I wanted his trip to be worthwhile. I am just now realizing that I am 18 years older than he is-he could be my son!!! So at this point, I’m feeling pretty good. I have to say that is some great motivation to have visitors like Hambone come post here in the GasHouse. I worked harder today because of him and because of that, I think I pushed all of us a little harder as well. I now realize how fitting the title of today’s workout is-how ironic is that. Hambone, if you are reading this, thanks for joining us today. You are welcome back anytime. Now, I believe it is time for a cold one and possibly a little Frank the Tank.

 

Donkeys spotted in Downtown Gastonia and a vandalized wall…related or just a coincidence?

September 4, 2015 / / 0 Comments

Well, we started with 7 Pax but that quickly changed to 10 with the arrival of 3 more shortly after we started the warmup so the warmup was extended to make sure we all had time to get the juices going early this Friday morning at the Rotary. We did a couple rounds of SSH (any self respecting WU must have some SSH, in my opinion) and added an extra Merkin for each late arrival just to show our appreciation for their arrival. I had an unexpected meeting at 630am and had Roscoe in the bullpen so we got to it pretty quickly. The highlight of my day was donkey kicks with a big group “eee-ooohhhnnnn!!!” every 5th rep. Thought it was good on paper but turned out better than expected for me. Not sure how the rest of the herd felt but at this point guess it really doesn’t matter. Here is what I recall:

WU:SSH, Merkin, Mountain Climbers, Flutter kicks, IN COME THE LATE ARRIVALS, second round of SSH and just a few Merkins to acknowledge their presence….. did about 15 or so of each

The Thang-

Modified Indian run thru downtown (leader chooses path). First Pax drops off and does 10 Merkins while others continue Mosey, at completion of 10 Merkins he gets up and catches up to back of Indians and yells “go” at which time the leader peals off and does 10 Merkins….repeato until Q reaches pre-determined but undisclosed location at parking deck. At deck we started version of Jacob’s ladder: bottom of stairs 1 squat, run up stairs to top of deck and do 1 Scorpion Dry Dock (CDD with 1 leg up-my second favorite of the morning and will be a part of my future Qs in the near future). Outhouse attempted with both legs up for extra credit but not sure how well that turned out. Run down the stairs and increase squats to 2 then back up the stairs with 2 Scorpion Dry Docks…up to total of 7. Bandit did some extra credit SDDs which allowed me to pass him at the end. Would like to think he was just being nice but could have been excitement about the SDDs. Once this was completed we moseyed back towards the flagpole and the Donkey fun started.

Halfway back we stopped for a short donkey kick interlude….Donkey kicks in sets of 20 X 3 rounds with eeeeoooohhnnnnn at every 5th rep in cadence. We had a 15-20 second rest between sets to recover. The only thing that would have made this better would have been either more Pax for a louder battle cry or an audience of dumpster divers to cheer us on. Unfortunately for us we had neither but it still brought a smile to my face. Note to self: next time, more sets just because I liked it so much.

We then moseyed to the bridge for a little partner work with escalating Contra Burpees and some running. P1 started with flutters, P2 ran across the bridge and back. On arrival both P1/P2 did 2 burpees with single merkin portion. P2 then did flutters while P1 ran across then bridge and back at which time both P1/P2 did 2 burpees with 2 merkin portions. This continued until total of 5 merkins with each burpee then both Pax ran across the bridge and back.

I then went to my corner and tagged Roscoe who came in off the top ring ropes to deliver a 15 minute barrage of unrelenting punishment  along with some well-rehearsed vandalism…BIG THANKS TO ROSCOE.

I received my info from Roscoe…I consider him a very reliable source however there were no press/press/flings in his report so………..just saying, accuracy may need to be verified.

The pax were electrified as Roscoe took over and led a lunge walk across the train bridge followed by some prayer squats. The next exercise was people’s chair, but the tops of the half wall were not secure. To prevent a vandalism report with ten suspects (9 more than Roscoe was accustomed to in his younger years) they moseyed to the wall under the lights and performed the People’s Air Presses in cadence. Wise choice by the Q to walk on the right side of the thin blue line I might add.

The pax then moseyed to the Pavilion for some Homer/Marge on the big stage with some back stroke in the imaginary pool followed by a wave of Derkins  and then more Derkins in cadence. Merkins and step ups were followed by Freddy Merc then Namorama, COT, and finally the Pledge. Glad someone is remembering the pledge-always forget at the beginning due to my excitement about the WU and moving to the Thang.

GREAT MORNING FOR ME, ALWAYS LOVE TO Q-DEFINITELY THE BEST WAY TO MAKE SURE I DON’T FARTSACK EVEN IF I DO OCCASIONALLY HAVE TO LEAVE EARLY. GOOD TO SEE EACH OF YOU THIS MORNING.

 

 

Riding with Martha in Tanks and Choppers

August 26, 2015 / / 0 Comments

After suffering through a few tweets from Whoopee earlier in the week promising zombies and helicopters, 10 Pax fought off the urge to fartsack and spent the morning with Martha traveling in Tanks (zombie lunge walk) and Helicopters (chinook). It was a great morning for me, however my knees felt the aftershocks for the next 8 hours-I almost felt bad about kicking the old lady off the elevator to make room for me…..she’s got a walker, no use wasting that on an elevator (duh, it’s called a WALKER for a reason lady-get off my elevator!!!).

Here’s what you missed:
Disclaimer
SWU: speed warm up, sort of..
5 reps each of SSH, Burp, Flutter Kick, Merkin, LBC, Mtn Climber
Pledge

Thang:
In honor of Fear the Walking Dead, we did a zombie lunge walk (made popular in GasHouse by Godfather) alternating with chinook (fast mosey with hands waving wildly in circles above your head) from home base to the park in a winding route to the first station. Along the way I think a few cars slowed to dial 911 and alert the authorities that a few men had escaped from the 7th floor of the hospital-Stroganoff, don’t act like you don’t know that’s the psych ward-I’ve seen you there before (apologies to HIPPA). Bandit commented we were more like tanks and helicopters so I’m going with that. The first station consisted of the following:
IC: 20 each (double count): flutter kicks, Merkins, Squats, Mtn Climbers, Freddy Mercury

Next, we continued the zombie lunge walk alternating with chinook from station 1 to the playground for station 2 which was really short to save time for the musical ending below:

Pull-ups or something resembling hang on for life alternating with squat jumps X 1 min each as many reps as possible (AMRAP).

We then wandered out of the dark and scary playground and chinooked to the picnic benches for station #3:

IC: 25 each (single count) dips, burps, LBCs, Merkins, LBCs. We added another 30 dips at the end just for fun.

That concluded our tour of duty so we zombie walked/chinooked our way back to home base. Monk felt some uncommon valor and pulled into the lead allowing me to temporarily hand over the keys to our transportation. Without shame Stroganoff made us give him shout outs as his mother stopped by to bring him some lemonade during his workout. That was really nice of her to wipe the sweat off your brow- aaawwwwwwwwwww, bless your heart.

After finally making it back to home base, Whoopee pulled out the final mission: Diamond David Lee Roth Burpees alternating with plank in sort of 30 second intervals while listening to the song Jump by Van Halen-thanks for the musical inspiration 24hrs earlier by BA at The Storm workout and a suggestion from DJ Jazzy Screw for the song selection-thanks guys.

We had some time left over so we did a variety of exercises by various Pax-great job leading-good practice if you have not been Q yet (hint hint). We finished off with a couple Bojangles Biscuits around the dead ice cream place.

Moleskin:
Had some important prayer requests, props to the guys that helped out Rudolph moving last weekend, Plan to help Dr. Feelgood this coming weekend at the garden, CONSIDER the mudrun-have 1 team, hope to have few more from GasHouse-check with Bandit if interested.

Finally, props again to the guy(s) who are providing positive peer pressure to get me and others out there in the gloom each morning-you know who you are.

I mean it when I say it is an honor and privilege to be able to be out here with all of you. THANK YOU.

Whoopee

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