16 PAX gathered under cooler temperatures at #TheStorm as Godfather broke his time-honored tradition of designing his patented “no running” work outs. At the COT, it was reported that the group ran a total of 1.5 miles – a small feat no doubt, but a lot more running than the group’s done under Godfather’s leadership in the past. When the clock struck 5:30, it was time to begin with a Warm-Up:

The Warm-Up consisted of four exercises – Side Straddle Hop, Don Quixote’s, Merkins, and Imperial Walkers – to a count of 10 in cadence. Before continuing on, the PAX were also treated to 50 Little Baby Crunches on their own count and 50 Prayer Squats on a single count.

Next was a short mosey to the football field for the #PledgeofAllegiance before starting The Thang.

Round 1 consisted on a group of exercises deemed Run-Offs and started with the PAX gathering at the goal line. In Run-Offs, the group completes an exercise to the 25 yard line, then sprints to 50 yard line, and finishes by moseying to the other goal line. The first exercise was High Knees, followed by Backwards Run, Shuffle (x2), and finished with a Bear Crawl.

Round 2 began after the PAX counted off – 16 both times! – and moseyed to the stadium. The group was divided into two smaller groups and after the first group took off to Run the Stairs, the second group waited and completed Wall Sits with different variations. As members of the first group returned to the wall, they switched so the wall-sitters became the runners. Each PAX completed two rounds of sitting and two rounds of running.

Round 3 started with the PAX returning to the goal line to complete Suicides (sorry for the lack of PC). To complete the Suicides, the group had to run to the 20 and back, the 40 and back, the opposing 40 and back, the opposing 20 and back, and stopped when they got to the other goal line.

Round 4 saw the PAX gathering together for three rounds of The Ring of Fire. The first round included 5 Merkins, the second a Bear Crawl around the inside of the circle, and the third a round of 10 LBC’s as the remaining PAX completed Homer to Marge.

Round 5 was met with the usual groans when Godfather informed the group they would be hitting a Zombie Walk up the ramp. The work out was modified to allow PAX to walk the corners. When the 6 arrived at the top of the ramp, the group completed several some Mary to fill time. With a few precious seconds left on the clock, the PAX sprinted to the end of the side walk and completed 5 Burpees before returning to the start for COT, announcements, and BOM.

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.

Support Wyatt’s Warriors & the Hopebuilders 5K benefiting Levine Children’s Hospital!

In the spring of 2012, just 20 weeks into our pregnancy, we received the devastating news that our son, Wyatt, would be born with three congenital heart defects. Aortic Coarctation, a Bicuspid Aortic Valve and an Atrial Septal Defect.

Because of the early diagnosis, we were able to plan for Wyatt’s surgery and treatment prior to his birth. Dr. Benjamin Peeler, Chief of Cardiothoracic Surgery at Levine Children’s Hospital, carefully walked us through all of our options. Wyatt was born on September 12, 2012 and less than two weeks later, Dr. Peeler performed surgery to repair his Aortic Coarctation. After 9 days, we were able to bring our sweet baby boy home where he has continued to inspire us with his bravery and sweet spirit ever since.

We will be forever indebted to Levine Children’s Hospital for the care and support that we received while there. I am 100% certain that Wyatt would not be where he is today- a thriving and healthy toddler- if we did not have access to such an amazing hospital. Today we raise funds to support other patients at LCH by participating in the annual HopeBuilders 5K. Our team members have collectively raised over $5,000.00 for the hospital to help ensure that other families receive the same compassionate care where they need it most- close to home.

The 2015 HopeBuilders 5k & Stroller Roller is Saturday, October 10 – it is a beautiful course that starts at the hospital and goes through Myers Park. We would be honored if you would join Wyatt’s Warriors that morning to run, walk or push a stroller (we’ll be doing a little of all 3)! Just click on “Register as an Individual” on the right hand side of the page.

If you are unable to make it but would like to make a donation to help us reach our goal – click on “Support Jason” located on the right hand side of the page.

We are so incredibly thankful for each and every one of our family and friends that have prayed for, loved and supported our little family since Wyatt was born.

Click Here to Support Wyatt’s Warriors!

He has come so far since surgery!

Happy Heart Day – 2014!

2013 Team Wyatt’s Warriors!

2014 Team Wyatt’s Warriors!