As promised YHC had a new route – one that promised to be titillating.  5 ran, one rucked one pushed the rock.  Route as follows: Gaston Day to New Hope, left on Redbud, go down on Pamela but before reaching the apex jump on Audrey and take it on home.  We all worked up quite a sweat with this one.

Announcements:

F3 Dads Gashouse this Saturday

Tubing Green River Saturday July 30

Prayers:

Whoopee’s uncle, Roscoe’s M, Termites brother, Gaston law enforcement,

I showed, and waited, and nobody showed to know. I worked and I left. With Castle Rock traveling the world on a big boat in Europe, everyone must think it’s a good time to fartsack. 

Prayers to all those traveling, dealing with illness, depression or loss of loved ones.

Sparky was slated to have the Q at Folsom, but I messaged him earlier in the week to see if I could take it in order to continue my Q streak. But I told him I wouldn’t know until mid-morning Wednesday (after doing two boot camps in a row, I was not sure about my body (mainly my lower back)). Legs were sore from some stupid things I called on Tuesday and Wednesday, but my arms and shoulders weren’t too bad… so, blocks it is! Maybe not as good as Sparky, but worth a shot, right?

Warm Up: ‘cuz, i’m still “jacked up on Mountain Dew!” from posting at The Ricky Bobby the day before

20 SSH – in cadence
15 Plank Jacks – in cadence
15 Seal Jacks – in cadence
10 Star Jacks (Star Jumps?) – OYO

10 Mountain Man Poopers – in cadence (‘cuz, I just gatta)

20 ‘Roccan Nigh Clubs – in cadence
10 Arm Cirles Front – OYO
10 Arm Cirles Back – OYO

The Thang:

Mosey Up the Hill to the block pile…

At each light along the way to the block pile:
– 10 Merkins
– 20 Mountain Climbers

Everyone grab a block…

On your six:
– 12 overhead extension with the block
– 12 vertical bench presses with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 straight, vertical chest/shoulder press with the block
– 12 vertical chest/shoulder twists with the block (Steering Wheels?)
4 sets OYO – if finished plank for the six

Standing:
– 12 clean and press with the block
4 sets OYO – if finished plank for the six

Standing:
– 12 curls with the block
– 12 overhead press with the block
4 sets OYO – if finished plank for the six
(We’d done enough overhead presses, so half way through we omaha’d to 12 squats instead of the overhead presses)

Put blocks up and partner up!

Zombie walk (two lunges and a squat) back toward the COT while your partner does 5 Burpees or Flying Squirrels

We omaha’d near the last light and moseyed to the flags/COT.

Finish with:
20 Stogie-fied Gas Pumps – in cadence
50 LBCs – OYO followed by Flutters if done before everyone else…

And that’s TIME!

Thanks for putting up with me again…

Announcements:
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Prayer Requests:
– Gear Wrench’s brother
– Striper’s brother
– James Goudelock and his family
– Sarlaac’s Daughter and family
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Really, all the folks dealing with Cancer and their families
– Pax on IR
– Tesla’s Family
– Gastonia Police Department with regards to a situation that happened last night
– Mayor’s Gate Guard at work passed away – pray for that family

Stogie and Ball Joint were both queueing in Gastonia this morning so I’m sure a few guys made their way to those workouts. Broke (and possibly a few others) are on vacation so there were fewer runners than normal. Our old friend HUMIDITY did show up this morning as it felt like I was breathing through a wet gym sock all morning! Thanks to Oompa for running with me. I took my first lap around the college in over 7 months this morning and I appreciate Paw Paw Oompa running with me and helping push me.

Announcements: lunch today (7/20) at Bubbas @ noon, lunch tomorrow 7/21 at noon in Charlotte for those interested at Pressley Park Restaurant, F3 Dads at Gashouse Saturday 7/23, Tubing on Green River 7/30

Prayers: Striper’s brother, Montross’s Mom, Sarlacc’s daughter, Tippmann’s new opportunity, Huck

Pall Bearer took us out in prayer.

-Montross

Great crowd but no Ranger Panties to be found. Ya hate to see it.

Today was my 4th Q for the week, in a row. And today it was at one of the greatest named AO’s in our region, with one of the top 3 t-shirt designs in the Gas-House region (in my humble opinion, whether I was the one who designed the shirts or not). There was a good turn out. Thanks to all the Pax who showed up!

I thought to try to have some fun. You almost can’t be a guest and Q this AO without trying to do something NASCAR related. Though, it might be time someone does a historic Gastonia inspired Q (seeing as how part of the Talladega Nights movie was shot at the Mid-Town Motor Inn in Gastonia).

The warm up is something I came up with, that I am calling, “Gentlemen Start Your Engines”. It was a slow Indian Run in a zig-zag pattern around the track, first off – at the beginning of the workout.

Bonus points went to anyone who actually yelled “Gentlemen Start Your Engines!” or makes racing engine sounds with their mouth as they moseyed around the track (though, I may have been the only one).

We circled up at the end of the field for a continued, Jacked Up, warm up ‘cuz “I’m all jacked up on Mountain Dew!”

20 Side Straddle Hops
20 Seal Jacks
20 Smurf Jacks
10 Star Jumps
15 Hillbillies

The Actual Thang:

Count off and pair up into partners…
Leg Wrecker (two groups split up… one group holds Al Gore while the other group does lunch walks until they reach Group 2. The Pax then swap).

I heard someone say, “Tom Brokaw is a punk!”.

Tortise/Hare – Catch Me If You Can – In and Outs on the track…
– Pax #1 does 5 burpees (or flying squirrels) while Pax #2 does in and outs (speed walk the straight aways and sprint the curves) on the track. Pax #1 has to then catch Pax #2 after completeing their exercises for them to swap.

We switched to doing lunge walks instead of running and then Omaha’d this near the end of the 2nd or 3rd lap when Tesla was running instead of lunge walking and got out too far from the rest of the Pax. #gattaloveuncleted

Invisible, make believe (like the flames that engulfed Ricky Bobby), bonus points went to no Pax… since no one thought to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!”.

We gathered up and did what we called “Spider Monkeys” (basically a bear crawl with your butt down and your knees out to the side… like a spider crawl).
We did these from light post to light post with a karaoke to the next post and high knees, and walking toe touches around and through the curves of the track.

There was some bumping and rubbing between some of the Pax as they went into the curves and tried to pass other Pax.

We then fellowship moseyed to the adjacent parking lot for more Spider Monkeys (skipping a parking space) and then 5 squats about 40 yards and then a NUR back.

It was finally at this point I heard someone say, “Watch out Chip… I’m going to come at you like a spider monkey!”.

We finished up with some Mary (ab work) where I gave the Pax another chance to yell, “I’m on fire! Help me Tom Cruise!” or “Help me Oprah ‘Winneyfree’!” as we did some LBOCs and Dying Cockroaches.

Announcements:
– 2nd F Lunch – Noon – Wednesday, July 20th at Bubba 33’s in Gastonia (THAT’s TODAY!)
– Dad’s 2.0 workout Saturday, July 23rd at Gashouse @ 7am
– Tubing Trip – July 30th – Green River
– Blood Drive – August 19th
– NEW Gas-House and Prison Break Shirt Pre-Orders available NOW!

Before praying us out YHC left the Pax with these words to live by from some NASCAR Legends, thinking you can read way far into these and certainly tailor the meaning to mean something profound and life changing:
“If you’re in control, you’re not going fast enough.” Parnelli Jones
“If you can’t hang with the big dogs, then stay on the porch.” Bill Elliott
“If you ain’t first, you’re last.” Ricky Bobby (Will Ferrell)
“I’d wreck YOUR Mom to win a Championship. I’d wreck my Mom to win a championship….” Tony Stewart

Prayer Requests:
– Purple Haze’s Family
– Huckleberry
– Turtle Man
– Pax on IR
– Tesla’s Family

*** Thankful Pappy’s family is all well… keep praying for him as he continues to recover from his 3rd bout with Covid.

Fill in Q. That’s what we do, especially after YHC missed one last week. There were 7 PAX who counted off at the beginning of our workout. There were others out there somewhere but we had to get after it on the property. This is what happened…

Disclaimer then Pledge of Allegiance

Warmup of Don Quixotes x14. Right from the start a couple PAX wanted to dispute the number that I know I called. That guy was sent on a sprint for arguing. Back to the warmup. Done with that.

Mosey over to the big raised speed hump between the school building and the football stadium for The Thang

Four Corners Escalator

Round 1

• Corner 1 – 10 Dying Cockroaches
• Corner 2 – 10 DC & 20 LBCs
• Corner 3 – 10 DC, 20 LBC & 30 Hillbillies
• Corner 4 – 10 DC, 20 LBC, 30 Hillbillies & 40 Freddy Mercurys

From there we moseyed the long way around the practice soccer field to the original start.

Round 2

• Corner 1 – 10 Lunges each leg
• Corner 2 – 10 Lunges & 20 Squats
• Corner 3 – 10 lunges, 20 squats & 30 Calf Raises (an ode to Dirt)
• Corner 4 – 10 lunges, 20 squats, 30 calf raises & 40 Step Ups each leg on the knobs

We did another long mosey around the practice field and back to the original start.

Round 3

• Corner 1 – 10 Merkins
• Corner 2 – 10 merkins & 20 CDDs
• Corner 3 – 10 merkins, 20 CDDs & 30 Shoulder Taps each arm (that sucked)
• it was between these corners that one of the PAX fell behind and was feeling neglected. We leave no man behind so YHC gave him a hug of consolation.
• Corner 4 – 10 merkins, 20 CDDs, 30 Shoulder taps and 40 Dips on the knobs

No mosey this time.

Round 4

• Corner 1 – 10 Butt Kickers each leg
• Corner 2 – 10 BK and 20 SSH
• Corner 3 – 10 BK, 20 SSH and 30 Goofballs
• again that certain PAX fell behind and it was mentioned so YHC gave another heartfelt hug to console this weary HIM.
• Corner 4 – 10 BK, 20 SSH, 30 goofballs and 40 Seal Jacks

We moseyed back to the start just in time to do 14 or so Imperial Walkers IC. Time, thanks for reaching of for the assist Tiger. Aye!

Announcements: 2nd F lunch Wednesday, F3 Dads Saturday at Gashouse, family tubing 7/30

Prayer requests: Turtleman, Huckleberry, Go Green Go from Shelby’s M having pregnancy difficulty, all the PAX with pregnant Ms.