This morning was nasty.  I was expecting it to be a nice crisp fall morning until I stepped outside to head for the bulldog.  I was super humid and thick.  This meant that the beat down would be extra fantastic.  Here is how it went.

Pledge

Warm-up:

SSH x 15 IC

Merkins 10 IC

Baby Makers x 15 IC

LBC x 20 IC

Stackers:  This was a variation of something HIPAA did a while back.  It started with a base of 5 Burpees, 10 Squat press, and 15 Renegade rows.  We then lateral lunged to the pole and back. At that point we added 20 curls to the base, lateral lunged down and back again then added 25 LBCs.  Down and back again and added 20 Merkins.  Somewhere in the midst of this madness we decided to go for a short lap around the track in hopes of seeing Hushpuppy, but he was no where to be found.  We headed back and ended with some Mary.   Great work by all.

COT:  Prayer requests and announcements.  YHC took us out

Its Saturday and the temp has finally dropped. YHC had the Q at the Lab this morning.
I wanted to do something different. If you know me I hate sitting still. So lets make the lab a little more mobile today with some pain stations scattered throughout the nature trail.

Warm up lasted about 10 minutes so I cant say for sure what all happened I grabbed who was with me and we proceeded to do work.

Triple Nickle with Merkins at the beginning of the trail.
Next we stopped at the bottom of the hill for about 100 calf raises.
20 twen twen, 20 squats nur walk hill then 20 more 3x.
Pax noticed the legs were good and warm by now. We fellowshipped up the trail to a spot with a lot of seating.
Dips, Derkins, and Step ups, x25
Service Road with Bobby Hurleys and Im A Jeep (beep beep)
We made it to the back side of the Aboriginal area of the trail.
Dora 1,2,3, 100 LBC’s, 200 Hill Billy’s 300 Imperial Walkers
Partner with one Pax performing exercise and the other would lunge walk with a bear crawl up the ramp of the building and then lunge walk back to pax. Everyone Hated this by the way and also enjoyed it at the same time. Fellowship mosey to the pond.
All Jacked Up: SSH, Seal Jacks, and Cross Jacks, x25
Gazebo for some Ab work. Big Boys, Freddy Mercs, Flutters. x 25
With time getting close we fellowshipped back up to the lot for some Mary with the Boot camp men.
Time.

The Bed Pan is Full

Well even in October it can be 90 degrees. This did not slow these Men down, one thing about the Downtown AO is no matter the weather the PAX will show for the beat down.

Pledge:
Warm Up: SSH, MoRockin Nightclubs, and Goof Balls.
Lets Mosey as always I like to stop by the wall at 321 to wave at our fellow Neighbors with some Monkey Humpers. Sadly no one has yet to honk the horn.
Post office Hill:
11’s CDD on one side Hill Billy Squats on the other side.
During this exercise Gastone mentioned he and his wife will be celebrating 18 years of marriage.
Next we moseyed down to the parking deck, after we made it to the top I called the next exercise.
BLIMPS: 5Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats. Thanks to SA for reminding me that the S stands for Squats not making the plank jack(s) plural. One exercise then a lap continuing to add an exercise per lap. Once this fun task was complete I noticed time was getting close so we moseyed back to the Rotary. There we did a round of Mary with each exercise called out to the count of 18. Happy Anniversary Gastone here is to many more. Also two other men were celebrating as well Stinky Bird on year 5 and Clavin on year 25! Truly is a blessing to be around such Great Men!

Announcements: Ragnar
We ended with COT and special prayers for the Men who were celebrating wedding anniversaries.

The Bed Pan is Full!

As we all have been lately the breaking of the fall heatwave came with welcome relief to those that showed up for YHC’s first Q at Gas House! Have really been looking forward to this as it is F3 Gastonia’s point of origin and home AO. YHC got here early and scoped out some of the area to see what we could incorporate into the days work. Have to say, it looked promising! Rest of the time went like this:

COP:

SSH X 20

2 burpees

IW X 20

4 burpees

Copperhead Squats X 10

6 burpees

Stretches

8 burpees

Mtn Climbers X 20

10 burpees

Mosey up to the field (now officially known as Lambeau Field) for some Jack Kevorkians

Partner 1 – Run to the 50 and then all the way doing reps as called.

Partner 2 – do called work until P1 returns, then flap jack.

Set 1, HR Merkins, 5, 10

Set 2, Jump squats, 10, 20

Set 3, CDDS, 10, 20

Set 4, Big Boys, 10, 20

Mosey over the baseball field and for some 7s and hill work.

Start with plank jacks (1-6) at bottom, jump squats (6-1) at top.

Pax got this done well, move up to the tables at the field.

Table work:

Bulgarian Split squats X 10

Dips X 10

Step ups X 10 each leg

Dirkins X 10

Incline situps X 10

Run the hill again

Rinse and repeat with everything 15X

Rugby sprints to start the warm down:

Run across Lambeau and back, then walk halfway:

SSH X 10

Squats X 10

Rinse and repeat

Time to roll back to the AO start point and some Mary and a pledge!

NMM:

Small group but a dedicated one. Great to have Monk back with us today. We didn’t stop for a lot, I think maybe two ten counts. But pretty much on the move all morning.

Great to have the break in the heat finally! Got things going today. and we didn’t stop for a lot.

Great small group, talkative, into it, getting with it. Something to be said for that. But do want to see the numbers on the up here at Gas House. It’s where F3 started in Gastonia. I am going to help to make that happen. Look forward to leading again soon.

Honor and pleasure to be here with these guys!

Tesla