I set Abba up to Q a while back and he showed up without remembering he had it. Fortunately Timeframe was eager and ready so they were swapped. Early this week, Abba asked for another reprieve as he was starting a cleanse with his wife and was not to stray too far from a toilet. That I understand so I asked Brownstreak to double up and he agreed. Unfortunately, I still had my do not disturb on so I didn’t get the text of him being sick and not making it out until I pulled in with eith minutes to go. I asked my good friend Dolph if he had any dice or what and he said the 99 so here we go.

Mosey to covered shelter and figure out what exercises we need to do. Remembering them in order was a pax event and I caught a lot of abuse for the lack of memory.

Exercises: Mericans, squats, high knees, LBCs, wall sit and then a pax choice exercise. Either do 9 reps, 99 reps or 99 seconds and reduce by 10 each round. We added some SSH. Pax choice exercises were goofbals, Don Quixote, Jump burpees over partner, pseudo plank mericans, Imperial walkers, oblique crunch, archer push ups, regular burpees.

I had my phone and like to jam out some but the music choice was not right for everyone. Breaker Breaker didn’t like System of a Down, but liked Eminem, Sargento did not like the Billy Idol. Bieber was requested but not found. I was asked why I didn’t have my speaker, replied I didn’t know I had the Q and short explanation and was told that was no excuse.

Mosey back to start and some brave chaps took off and got ahead so I just veered off and kept going a different direction.

Pledge, Prayers, nameorama

Prayers: Lynn Hamm (BB friend), Aunt Judy (BB Aunt) moving to rehab, Missionary Brunson, Guatemala Missionaries,

COT.

Moleskin: It is good to take a beating like I did today as it humbles you. When Hippa showed up late during the wall sit station he was witty to reply he had been holding 90 degrees for a few miles. Sargento will be nominated as the Storm site Q as he was very critical of me today and that just tells me he misses the power and control. Thanks for bearing with an impromptu tire fire men. Shoutout to Hippa for his Iron skillet. I don’t think I have seen anyone hit that many in a month. Same goes for Boudin and his EC work.

12 + me of Gastonia’s strongest and finest #HIMs conquered the fartsack for some rock pushing on a beautiful Wednesday morning.  The stars were out in all their heavenly glory and it seemed to be a perfect morning to better ourselves and encourage the men around us.  Glad to see Clavin made it out this am.  He says that he missed the comradery of the HIMs.  I understand that for sure.  BIG shout out to HIPAA for the impromptu pain lab Q.  That is a him acting like a #HIM.  Great work gentlemen.

5:30 on the clock and time to do this.

SSHx20 (ic)

Imperial Walkersx20 (ic)

mosey the long way around to the lit area in the center of the ballfields

The Thang:

Partner up….P1 does as many reps as possible while P2 runs out to the parking lot, up the sidewalk, and back making a loop and switch…x3 for each called exercise.

Heels to Heaven

Squats

This was a good workout.

Merkinsx20

LBCsx50

Merkinsx20

Mosey to the shelter

Arm squatsx15

Bad joke from Spiderman

Arm squatsx10

Another bad joke from Spiderman and other Pax

Arm squatsx5

Meander to parking lot for some Mary

Flutter kicksx25

Box cuttersx20 (changing direction every 5)

Mosey to snowballs

LBCsx50

Almost went into OT but PAX had stuff to do so we dismissed.

Prayer

Moleskin:

Awesome work, encouragement, attitudes, and all around great start to the day.  You guys are WAAY better than coffee.  HIPAA and Clavin kind of hit on something that I thought was a good idea.  Maybe a Pain Lab through the week.  I personally know of several other PAX that would be interested and show more regular if this was an option.  Clavin, great to see you out.  HIPAA, nice work with the impromptu Q.  All the PAX was an inspiration.  True gentlemen in every aspect.  I have been blessed more than you know by all of you.

Timefame

Time to experiment!  At the Community Run a week ago I had a baaaaad time running.  But this just strengthens me to do more core, and hydrate.  Then I read about how some high-impact plyometrics might actually help versus hurt someone like me.  So I read up a bunch, and it just happened that Gastone put the call out for Q’s.  I asked him to make it a “Mystery Q” so that folks who thought they were walking into Pain Lab wouldn’t be averse.  Introducing the Plyo Lab:

Disclaimer was given (as it literally says this in the articles I read):  Plyometrics are not for people on the rebound of injury, or those new to exercise.  If we would have had an FNG I would have told them to take it easier than they’d like.  But we did have Clavin who is grinding out a meniscus injury, and HIPAA met him with the intent of doing kettlebell work.  Pain Lab & Plyo Lab, supa-hot!!

Warm-Up:

25 SSH

10 IW

10 Low Slow Squat

10 Merkins

10 LBC

Pledge of Allegia……..oh wait, RECOVER.  DID YOU HEAR THAT WHOOPEE?!?!?

Pledge of Allegiance.

The Thang:

Run to Harris Teeter (or whatever it is now) parking lot.  Told them we would essentially do stations to a pre-set time.  I had 19 exercises to get done, with a few breaks inbetween.  Goal was 30-45 seconds per station (my call), then jog, karyoka or backwards run for about quarter to a half of the lot, then do the next.  Over and over again, no stoppage.   Here’s the exercises done:

• Plyo Pushup
• Squat Thrusters
• Plyo Lateral Lunges
• Reverse Lunge with Knee up(right leg touch, up in the jump)
• Box Drill
• Frog Squat Jump
• Long Jump
• Burpees with a Tuck Jump

WAVE OF MERKINS – took a break and everyone circled up.  At first, everyone circled too close!  Ya gotta give me room to swing a cat here.  But a Wave of Merkins was accomplished.  Short Sale did not like the ease, so he held out just about every time it was on him.  Good work! Now back to the horror show:

• Lateral Triple Jump (make an L – Right jump off right foot, forward hop to left, hop to and together)
• Alternating Lunge Jump
• Tuck Jumps
• Judo Roll with Jump
• Kneeling Jump Squat**** Omaha’d to Rocky Balboa’s.  These felt so good after all this plyo work.
• Full-Body Plyometric Push-Up (got some total air after someone asked what to do.  Kinda fun).
• Single-Leg Deadlift into Jump
• Horizontal Jump to Tuck Jump
• Pistol Squat Roll with Jump (lower the body on one leg until no more, roll back up)
• Plyometric push up to squat

WAVE OF MERKINS – this time Whoopee got in on the hold-out portion.  And Short Sale.  No problem by me, I’ll just cut it short!

SPRINTS – Line up by partner.  Lamp post to Lamp post.  I said next pair after me and Breaker Breaker wait until we’re halfway through.  Then I said, screw that, wait until we are ALL the way down.  Surprise, surprise, here come Whoopee and Squirt just about the time BB and I finish.  Sorry jokers got me again.  We did this times 2

LBC x 50 OYO (catching my breath 😉  )

GASTONE GIVE-UP: told Gastone to lead us home, and do an exercise of his choice.  It’s his AO, so I like to do this when possible.  He took us to the loading dock, and 5 rounds of hop-up/lunge walk circles.

MARY:  with American Hammers, Flutters, LBC, and MORE FLUTTERS.  Time.

Name-o-Rama, prayers for F3 brothers, JK2 family, Breaker Breaker family and community.

MOLESKIN:  A week or so ago I saw my friend Gastone state in a BB that more folks needed to take the helm on the Black Knight workout.  When he asks, we gotta step-up.  I hope to repeat this one sometime soon, and I appreciate the mumble chatter that I heard, no matter how much grief I might have given the boys during that time.  Heck, Pain Lab has required metal, and any talk from you guys is good talk.  Until next time, AYE!

Rudolph

Good showing at the Yank Saturday morning, even had short sale make the trip to the East side, a treat to have him join us.  Had a chance too to welcome my good friend and FNG Dave Mayer (Traveler) into the fold.  Quiche and Boudin had a few miles of EC before the rest of showed, great work men!

Warmup

5 Burpee, 10 SSH IC

Mosey up main street all the way to Eagle Road and to the lower entrance of Eagle Park neighborhood.  Eagle park has hill in the middle that is just shy of .2 miles, hard climb.  At bottom of hill we did 20 reps each of burpee, step ups, plank should taps, derkins, squat jumps to bench level.  After set run to top of hill and back.  So one exercise then to the top of the hill.  Five times up the hill for a mile of tough climb.  We then went to small parking lot behind Belmont middle school for 11’s, curb squats and mike Tysons.  Almost out of time so back to the Yank, time for 20 LBC and 20 American Hammer, time.

Great work on a tough workout.  We learned a little about FNG, Traveler, I think he will post at Yank often.

Had several prayer requests, a couple from breaker breaker of friend battling major illness, Boudin mentioned a PAX from Metro with a premeature newborn.  Also my M .

Had several for breakfast/coffee after at Cherubs

Always a pleasure

Tiger

Most of the pax was on time. Even sparky showed up early (on time). We started the gloom with 7 hims.

Warm up.

SSH x 15 ic

Hillbillys x 15 ic

(Couple more cant remember should have wrote the BB the same day)

I gave a speech on how f3 is all about sharing. We share in the wins and we share in the hard times. We are there for our brothers no matter what it is One of the things I like most about f3.  We had a football to share with each other if it was dropped you had to do 5 burpees oyo.

The THANG

Let’s mosey to the big flag and say the pledge. On you six for some lbc’s and flutter kicks. Mosey to the small parking lot on the left. Route 66 with merkins and then bring it back with big boy Sit ups. The we played football frisbee football rules for the remainder of the time mosey back to the shovel flag for cot and prayers. Thanks agin for letting me lead it was a pleasure.

I was jogging (yes, painful) through the neighborhood Wednesday when Billy Madison called.  He’s asking for a jump rope.  Why?  He has another crazy movie-themed workout in mind.  This time he wants a piece of the Rocky saga.  I told him we do boxing exercises all the time at Painlab.  I run over to his side of the neighborhood, we get stupid, here’s the result:

10 HIMS showed up to a GasHouse workout.  They thought were kidding, then I broke out the hand-wraps and the Rocky soundtrack blasting.  3-4 would have been Painlab exclusive, I hope the following satisfied:

WARMUP – Billy Mads style

Side Straddle Hops

Cherry Pickers (really cotton, or possibly maize….low reach)

Morroccoan Night Clubs

CIRCUIT 1 – F3 Boxing exercises with Billy Mads

Money Mayweathers x 10

Rocky Balboas x 50 each leg

CIRCUIT 2 – Boxing Core Work with Rudolph

Bicycle LBCs x 25

Side Plank Raises x 15 (I saw this didn’t feel good to some.  Will repeat soon).

T-Merkins x 10 each side

Situp Punch Combos x 20

Ball Pass Runners x 20

American Hammers x 20

we did something else, but my Weinke on this disappeared.  It was good core work, a little different to do so early.  The Community Run reminded me I constantly need to do this, and drink water, to loosen my back.  Highly recommended.

PLEDGE OF ALLEGIANCE

CIRCUIT 3 – Roadwork

Billy Mads led an indian run to Grier while a few of us did lunges, kickers and other routines with arms extended for a period to when we all met at Grier.  First time we’ve done this, I think it worked okay.  At the PL we usually do a Jacobs Ladder or something else.  We had a truly injured soldier with us, so again this worked for the zero/low impact commitment.

CIRCUIT 4 – B&R’s Boxing Gym

Fun time!  Time for some boxing stuff.  10 guys, so 2 to a station.  I got to work with Top Hat.  Despite the Duke fandom, he’s top notch.  I gave a short lesson on boxing (arms always up, we don’t do Tae-Bo, we actually put power into punches, and make sure your hips are into it).  3 minute rounds, just like boxing, here’s what you do:

Station 1 – Heavy Bag/Merkins – one partner does 25 merkins while the other pounds on the heavy bag.  Warning was given – if you don’t hit something right, you WILL break your wrist.  No one did.

Station 2 – Jump Rope – giddy-up, 3 minutes of hopping.  If you do jump rope you will have a baboon heart for cardio.  I love it.

Station 3 – Shadowboxing – it was pure genius (luck) that the punch combos written on the board came out to exactly 3 minutes.  Shadowboxing can be intense, it’s all up to you.

Station 4 – Rocky’s Log – remember that scene where Rocky has a log and is lunging up a snowy hill?  Yeah, Billy Madison did.  So we grabbed a few of my weight bars, loaded them up, 3 minutes of lunges.  Just make sure you take  a break after you go the distance.

Station 5 – Chase the Chicken – to me, my favorite, and the hardest.  It was a NUR.  Billy gave us a dog toy chicken, one partner does 3 Burpees, the other backwards runs, chase him down, repeat.  CHASE THAT CHICKEN!!

CIRCUIT 5 – Roadwork

Back we went.  Billy and Clavin had to jet, but we had 8 minutes left.  Let’s do some…..

CIRCUIT 6 – Arms & Abs

Rudolph calling, holding Plank, low plank, Mountain Climbers, Jack Webers, all intermittent.  I hope this gave a good shoulder/pec routine.  I felt it, so there you go.

CIRCUIT 7 – Round Robin Mary

Everyone contributed an exercise, and we finished with each member doing one around the circle, and then the bells.

CIRCUIT 8 – The important stuff

we ended in a Circle of Trust, and said prayers for fellow F3 brothers, the families of JK2, Hunchback and for all of you.  It was a blessed day for sure.

MOLESKIN – Billy Madison does some of the most fun stuff.  I was discussing with Gastone at a school event the night before, he was just about to break his vow of “through the week only” to come.  That’s when you know you’re doing something right.  For me?  I loved boxing.  I hate that Mayor couldn’t come, as he takes joy in it too.  There’s something about the type of cardio you get, and you can really push yourself.  For someone who has a hiccup running, it goes a long way.  I appreciate everyone playing along, even JK2 joining the Sargento club of talking Painlab smack.  The Saturday Gashouse crew is special, it all started here, so when you feel crazy and want to have some fun, dial 1-800-BILLY-MADISON and come to Gashouse.

The PAX showed to know at the Pavilion on a brisk 38 degree Friday morning.  Short Sale couldn’t hard commit to the co-Q so our famous tag team style beatdown will have to wait.  However, it will appear on a Saturday morning soon.  Big T-Claps to Slaw for breaking out the neon armband and wearing it throughout the workout.  He was prepared, ready, and worthy to wear the flair!

YHC gave a brief disclaimer and asked what today was.  “420” was the answer.  What does that mean?  It means this is the anti-420 workout.

There were ten PAX to start.  We formed two teams of three and one team of four.  The PAX were instructed to do 129 reps of the exercise one at a time.  We began with Air Squats.  The pace was too slow and about the time I was going to modify the instructions I saw Breaker Breaker pull in hot.  He joined one of the teams.  Each team hit 129 reps.  SLAW wanted to know the significance of the 129.  Great question but he would have to wait for the answer.

Fast mosey to the “art” circle for Decline Pushups.  Now YHC authorized two PAX at a time.  The pace quickened as two PAX now exercised at a time.

Fast mosey to the top of the parking deck for 129 single leg deadlifts. (someone said DL looked like a drinking bird toy)

Fast mosey back to the “art” for 129 dips.

Fast mosey back to the top of the deck for 129 broad jumps.

Fast mosey down and out to the bank for 129 one foot stair hops, followed by 129 merkins.

Fast mosey to (Whoopee guessed it) “McQuitter’s Wall” for 129 Step Ups.

Fast mosey to the train bridge.  Bearcrawl the bridge.

Fast mosey back to Pavilion for 129 Big Boy situps.

It was a this point I asked Whoopee (who had gotten me fired up the night before from his backblast) if he wanted to proceed off the weinke for 129 burpees or do Murph training.  Whoopee said Murph training.  I don’t believe Slaw heard that part or he may have protested.  Another fast mosey back to the deck for 1,2,3/2,4,6/4,6,9 pull ups, merkins, and squats for three rounds.

Mosey back to the “art” for 129 4-ct SSH’s.

Back to the Pavilion for the Pledge of Allegiance and then time.
There were 129 LEO’s killed in 2017.

Prayer Requests:  F3 Olive and his family.  Breaker Breaker’s Aunt, JK2’s Dad, and Medicine Woman’s acquaintance who needs prayers for healing and faith.

Moleskin:  Thanks for Whoopee and his backblast.  I took a couple rest days this week and wasn’t feeling it but his timely backblast gave me the kick I needed.  He also didn’t disappoint with the Friday “guns out” toward the end of the workout.  Great to see Island pushing the rock and posting regularly!  Squirt was back which was awesome.  Def Leppard and Medicine Woman were getting after it in lieu of nagging injuries with no complaints.  Slaw was his usual inspiring, positive self, and Breaker Breaker earns Respect each time he posts.  Thanks for Spiderman for putting away his “Pain” weinke and giving me the Q.  I probably saved the PAX some pain and certainly too many deep sea divers this morning.

Always a pleasure,

Roscoe