Fitness, Fellowship, Faith
A solid group of men were persuaded to come put in some type of work at Crossroads. Some rucked, some ran, some biked, but everyone got better!! After Crossroads we discussed “Persuasion” during Q Source. If you haven’t attended Q Source please try to make it, you will grow as a man!!
Announcements:
Aug. 29th- Annihilation
Sept. 19th- CSAUP at Folsom
Sept.26th- JJ5K https://runsignup.com/Race/NC/Stanley/CPC5KTraining
Sept.27th- Mt. Mitchell Hike
6 brave men fought the urge to fartsack on what turned out to be a cooler summer morning for a nice 5 mile jaunt. One (Pockets) got up early for EC and rucked. Fun was had by all. Post-run at the coconut was a great discussion on Persuasion at Q-source.
Announcements:
Aug 29th – Annihilation with Gump at Gashouse
Sept 12 – Shoot-em-up – 9:30AM at Foothills Shooting range
Sept 19th – CSAUP – at Folson 5:30AM
Sept 26 JJ 5K – may be only run available this year
Sept 27 Mount Mitchell
Prayer Requests:
Teachers and students going back to school – especially Breaker’s M
Pax on IR especially Cinderella, Slaw and Short sale
5 had joined YHC when 0530 hits.
All were experienced in the ways of F3, so almost no disclaimer was given before we recited The Pledge of Allegiance.
Warm Up
20 SSH IC
10 MNC IC
Lets mosey down Riverwood Parkway, stopping at every 3rd light for 10 calf raises and 10 monkey humpers. We ran out of poles near the Dollar General, so lets go over the Food Lion.
Main Event
YHC pulls out 2 Dice. Die #1 determines the exercise. Die #2 determines the number of reps. The opposite side of Die #2 determines the number of poles the number of reps must be done at. (There are 6 light poles in the parking lot) (Opposite sides of a die always add to 7 (6/1, 5/2, 4/3)
Exercises:
1 – Merkin
2 – Squat
3 – LBC
4 – CDD
5 – Calf Raise
6 – American Hammer
Each PAXturn has a cash-in of 2 burpees and a cash-out of 2 burpees.
So if a PAX roles snake eyes (1 on both dice). Everyone would do:
2 Burpees, 1 Merkin at every light pole (6), 2 Burpees
Round 2 doubles the reps rolled, the rest remains the same.
Round 3 triples the reps rolled…
We made it into round 3, before a mosey back to the start.
Once back, there was time for a final roll and a little Mary.
Announcements
Prayer Requests
Stinky Bird took us out.
Thanks for the opportunity to lead. I hope you got your money’s worth cuz I don’t give refunds.
Watts Up Powering Down.
10 men at Midoriyama this afternoon!
Warm-up:
10 Grass Pickers (ic)
The Thang:
As promised, we would not do any running today. However, even with no running, the pax were going to get their $$$ worth today!!
First exercise called is “The 555 Standard”:
5 Rounds:
15 Squats
15 Burpees
15 Hand Release Merkins
Next exercise called is “Pandemic”:
This is exercises performed in 1 to 10 to 1 reps (Pyramid multipliers) of:
1 Burpee
2 Mountain Climbers
3 Sit-Ups (WWII)
Start with 1 Burpee, 2 MC, 3 WWII. Next is 2 Burpees, 4 MC, 6 WWII. Continue to peak of pyramid 10 Burpees, 20 MC, 30 WWII, then go back down the pyramid. This was terrible!!! We stopped at the top of the Pyramid at 10, and did not go back down. With 130 Burpees already in the books for today, enough was enough. Time to move on.
Last exercise called is “Lindsey’s”:
Start with 10 Dips, 30 Derkins
15 Dips, 25 Derkins
20 Dips, 20 Derkins
25 Dips, 15 Derkins
30 Dips, 10 Derkins
Time. Nice work by all pax today. We didn’t run, but we definitely got in some reps.
Announcements:
Annihilation at Gashouse 8/29
CSAUP 9/19
JJ5K in Stanley 9/26
Mt Mitchell hike 9/27
Prayer Request
Pax, school kids, Sister Act 2.0, Huck
Nameorama
Honor to lead today men!
Sister Act
We had 9 superbeasts at Pain Lab. This was my first Q, because I had no idea what I was doing plan ahead, I pre-programmed an app to keep time and pace. Bedpan gave me the idea a few weeks ago. Links for the app and the workout are below:
I wanted to combine a workout that would shave some time off the quarterly fitness test in tandem with some strength training. Naturally, since this was pain lab, everything was low impact. Everything follows a 10 second prep/rest/transition time and a 50 second work time. Everyone had an appropriate sized kettlebell/dumbbell for the exercises.
We began with an ab circuit to engage the core. I’ve found this is one of the best ways to get warmed up, prevent injury, and not neglect an ab circuit at the end.
Fitness Prep Round #1
Strength Training Round #1
Fitness Prep Round #2 (same as round 1)
Strength Training Round #2
Fitness Prep Round #3 (same as round 1 and 2)
Strength Training Round #3
Fitness Prep Round #4
It was a privilege to lead. Thank you to the always supportive brothers in Christ and a special thanks to Rudolph who brought me to Pain Lab in the first place.
Double Stuf
Most CSAUP’s are designed with the intent of taking a PAX well outside his comfort zone, while pushing him to limits above his previous efforts. At times, these events cater to PAX who are already above average in certain areas while indirectly excluding those who may not be as advanced. The purpose of this event is to provide something where any PAX who can make it through a 1 hour boot camp will be comfortable participating. Don’t mistake this as meaning it will be easy, but it shouldn’t require any dedicated training. Check out the details below.
When: Saturday, September 19th from 0530 until 0830ish
Where: Folsom AO
Who: All Gashouse PAX!!!!
Why: To challenge your physical abilities and compete as a team against other PAX while enjoying some great 2nd F
What: 3 man team event done relay style and consisting of 3 segments; 2 mile run, 2 mile ruck and Pain Lab style block workout. Each PAX will complete all 3 segments, but only 1 team member will be active at a time. Rotation will be:
PAX 1 – Ruck
PAX 2 – Pain lab
PAX 3 – Run
PAX 2 – Ruck
PAX 3 – Pain lab
PAX 1 – Run
PAX 3 – Ruck
PAX 1 – Pain lab
PAX 2 – Run
Teams will be determined based on the estimated run pace for each PAX to keep teams as evenly matched as possible and in hopes that all teams will finish at close to same time. The minimum weight for the ruck will be 20#, but those PAX who are proficient in this area are encouraged to carry more. Sanitizing spray and wipes will be available at the event for any ruck packs or blocks that will be shared.
Complete this form if you want to participate:
All I need is the best way to contact you and your estimated pace for a 2 mile run. My goal is to notify participants of their team members by Monday, September 14th.
SYITG,
I’m Broke
Warm Up
10 Burpees
10 Mountain Climbers
10 SSH
Mosey to the flag stopping at each pole
5 merkins
10Mountain Climbers
Mosey to the entrance of the college
100 Merkins
200 Squats
300 SSH
mosey back to the start stopping at each pole
3 Burpees
5 Merkins
Time!
Prayer Request
Medicine Woman
Big Pappy M
Sister Acts family
Thank you men!
Hacksaw
Ten had gather around YHC when 0530 hit.
No FNGs are visible, so only the briefest of introduction/disclaimer is given.
We knockout The Pledge of Allegiance before moving on to…
Warmup
Main Event
We mosey straight down South Street a few blocks until you get to the building with parking underneath.
Partner up for some DORA.
P1 does the exercise, P2 up the stairs and around the bldg back to P1, then flap jack.
Complete the following:
100 Merkins
200 Squats
300 LBCs
400 MNCs
Somewhere in here Tube started to not feel well and exited. Hope he is feeling better.
Going North on South Street, between 2nd and Franklin, Nur, but stop at every wooden pole on left and do increasing Burpees. That’s seven poles for those that are keeping count.
Move over to the parking lot for some 11s.
AHs at Franklin and CDDs at the trucks
Mosey on up South Street, back to where we started for a few minutes of Mary.
Announcements
Prayer Requests
Top Hat took us out.
Way to push out there! Keep it up.
The title…Its Day 227 of 2020, 61.75% of the year is complete. Are you on track for your personal goals?
Watts Up Powering Down
Six studs showed this am for some Diablo. We started with the Pledge then took off at lightning speed headed for the dreaded Hill de la Gastone….once we got there instructions were given: every mailbox on right do 6 exercises of your choice-any exercise, 6 reps, every mailbox. We got to the top then did some flutters then headed back down and off to the right, then up to Food Lion. We got to the parking lot by Planet Fitness and did some 6 corners, barely avoiding a single guy in a fast car getting some $$ at 6am at an ATM. We also saw a lone Pubber that looked a lot like Roscoe. As much as we see him during Diablo, he should be given credit for posting with us. We had some deep discussions about some hot topics-lots of opinions and perspectives were both shared and discussed. We headed back to start and hit the wall for some dips and step ups, circled the bank a few times with some other exercises, and made it back in time for COT.
It was only after completing the workout we were notified it was Les Nessman’s 45th birthday….I guess he didn’t want to do 45 reps of anything.
This morning was really good-I enjoy hearing others’ opinions especially when it comes to controversial topics. Although I (sometimes) get a little passionate (read: loud and obnoxious) when discussing these things, I really enjoy hearing why other people feel the way they do….except Freight. He doesn’t really have an opinion so much as he wants to argue the other side of whatever topic is being discussed. The fact that he can argue either side and still enjoy it is even more frustrating to me. I wonder if he realizes that…….probably not. He would never do something like that just to irritate someone.
We ended with COT. Happy Birthday Les Nessman. Glad we have you out here to share your opinions and experiences while we all try to get a little better each day.
Whoopee
So YHC comes rolling in about 3 minutes prior to start at The Goat. Asks who is Q for the day. No answer. Then we find out the Q is not ‘AO present” at start time. YHC warns the pax what is coming if no one steps up. So it happened. Went like this totally on the fly:
COP
SSH X 20
IW X 20
Grapevine Stretch
Merkins x 20
Time for four corners action on the green. Count pax off by four.
1st corner: HR merkins
2nd corner: Big boy sit ups X 10
3rd corner: CDDs X 10
4th corner; Jump Squats X 10
Game goes like this: Do your called exercise, run back to center, 5 burpees. Run ot next corner. 1-2-3-4-1 rotation. 2X repeats.
Form a line at the bottom of the green for 11s.
Bottom: Mike Tysons (start 10)
Top: Plank Jacks (start 1)
mosey over to the Gazebo.
Merkins, LBCs., Mtn Climbers in Q cadence and lead.
Round 1, 10X each, run a lap around the green.
Round 2, 15X, Bear crawl rom bottom to top of the green.
Round 3, 20X, Burpee broad Jump from bottom to top of the green.
Form up beside the flag and 5 burpees to close out. Pledge.
NMM:
All pretty much thrown together on the fly but 7 years in the program teaches you to handle it. so YHC stepped up. Looked like we all got a beatdown. Maybe a little extra credit buttermilk maybe? Could be! Pax worked hard today. Humid morning. don’t forget events coming up. Broke has a CSAUP planned for Saturday after this. JJ 5K and Mount Mitchell hike in September. See if you can make at least one. YHC is probably in for Mitchell. Can’t pass that one up.
Glad to lead today. Not a problem.
Tesla
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