Fitness, Fellowship, Faith
The men of The Quarry are heading down to GasHouse for a Saturday a.m. Hambone Smoker. No man gets left behind, every man gets smoked.
Where: Schiele Museum (1500 E Garrison Blvd, Gastonia, NC 28054)
When: 0650 stretch, 0700 Blast-off, 0800 Ham-smoked
See you in the gloom.
Q imagined us going “back to school.” Walked to the bus stop (Imperial Walkers). Tried to wave down the bus, pulling away (SSH). Ran after the bus (Mountain Climbers to sprint). Last desperation wave (Star Jacks). Mosey to playground, met the class bully, suffered humiliation (Goofballs, Bear Crawls, Hillbillies). Threw spit B.O.M.B.S. in the schoolhouse and playground. Then math class (Protractors) and science lab (CDD). Mosey home to snack on LBC’s and Twists. Beat the bully in the end!
16 PAX (including 1 FNG) posted as Bandit delivered v2 of the Martha’s House “Gettin’ Dirty” beatdown. The previous version was so awful that attendance for this morning’s sequel increased by 128%. While this was no mud run, YHC did take pleasure in leading the PAX through some terrible exercises with their 12’s and 6’s planted in the dirt. Here is how it went…
Disclaimer
Pledge (didn’t want to forget it this time, so did this right away).
Mosey from Brewsters to soccer field #1. Very dark. Refer to disclaimer.
“Warm up”
Bear Crawl Escalator – Includes four rounds of the following…
Tunnel of Hate – Added a twist to the regular Tunnel of Love. After first PAX crawls under the remaining high-planking PAX, instead of planking on the end, he sprints up the and down the hill and forms a new line, follwed by PAX #2, #3, etc… #GettinDirty
Partner 55s
Not sure if there is another name for this, but basically this is a decreasing number of exercises that add up to 55 reps. Start at 10 reps, then 9,8,…1. Do the math, you’ll see. PAX partnered up (size doesn’t matter) for 10 rounds of the following…
Merkins (single count with partner) x10, x9, … x1 (55 total)
Sprint up hill
55 CDD (single count with partner) x10, x9, … x1 (55 total)
Sprint down hill (mosey or wobble worked too)
Mosey back to Brewsters.
Name-O-Rama
COT
BOM
Moleskin
Bandit out.
19 PAX joined together in the GLOOM to complete another one of Godfather’s running-free workouts. With two #shovelflags firmly planted in the ground, the morning started with a…
Warm-Up (IC)
The Thang
The workout began with the PAX circling up in front of the monstrosity that blocked the near end zone (some would call it a soccer goal) and doing a round of BLIMPS. To finish a round of BLIMPS, you must do 5 Burpees, 10 Lunges (on each leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Side Note – The first letter of each exercise spells out BLIMPS.
After moseying (NOT RUNNING) to the opposite end zone and moving the other monstrosity away from the goal line, the PAX partnered up and completed Dora 1-2-3 using an aggregate counting system. One partner would complete exercises while the other ran to the 50 yard line and back, then swapped. Round 1 was 100 Merkins, Round 2 was 200 LBC’s, and Round 3 was 300 Squats.
After a quick time check, the PAX circled up for an abbreviated round of Super 21. A normal round of Super 21 includes 1 Merkin/ 1 LBC, 2 Merkins/ 2 LBC’s, 3 Merkins/ 3 LBC’s all the way up to 21 Merkins/ 21 LBC’s (a total of 231 Merkins/ 231 LBC’s) without stopping, but with the clock expiring, #Omaha was called and we only exercised to 10 Merkins/ 10 LBC’s. Several of the PAX expressed their disbelief that doing the full Super 21 was even possible.
Next was a quick mosey (AGAIN… NO RUNNING) to the ramp for another round of Godfather’s infamous Modified Zombie Walk. For those of you who’ve not had the pleasure of experiencing this beast, it’s a right leg lunge, a left leg lunge, and a squat for an extended distance. It’s fair to say that with the incline of the ramp’s four lengths, we covered between 60 and 70 yards for today’s MZW.
With six or nine minutes remaining according to some people’s watches, there was a short mosey to back to the parking lot for some MARY on the curbside. Anarchy broke out as the counting system crumbled mid exercise when one PAX who will remain unnamed *cough* BA *cough* started shouting out 69 and other silly numbers mid count. The exercises were Freddie Mercury, Scissor Kicks, and Flutter Kicks.
#TheStorm ended with a quick Name-o-Rama, a round of announcements, a challenge from JoBu, Bandit, and Godfather for the PAX to complete a #fivepack this week, and a prayer with Anthrax.
Extra Credit
As 21 (22) PAX convened at the GasHouse AO it was quickly apparent that a mission awaited to save a fallen PAX. This would require team work and the extra effort of the KOK (@Dolph) and top chasers.
Warm up (Mission prep):
30 Side straddle hop in cadence
20 Goofballs in cadence
15 Mountain climber merkins in cadence
25 LBCs in cadence
GasHouse Men’s Choir (Stroganoff and Wimpy) led the PAX in a group lament over the loss of our compatriot, Bonnie. If only we could Bring Back My Bonnie To Me. In squat formation the group did it’s best Uumpa Luumpa impersonation by going up and down with each B-word sung. The voices cracked but the resolve to bring Bonnie back deepened.
Final Mission Prep – Pledge and farewell to the usual AO
Mission:
The PAX saw what was left of Bonnie lying without arms or legs in the shadow of the wind blown Stars and Stripes. (One Everest Heavy bag). A 50 foot rope was held in one hand by all PAX with a solemn vow to “tow the line.” The rope would not drop, nor would Bonnie. Some said they were used to a bigger rope. Not many believers. The PAX stood unified as they resolved carry Bonnie through the terrible, horrible that was ahead.
Dolph assumed his KOK role by hoisting Bonnie across his shoulder and the extended Mosey began. The PAX was surprised as a right turn was taken away from the normal AO. Quads bulged as the PAX charged up the Garrison Blvd. hills to the waves and horns of oncoming traffic. The eyes of passer-bys told a story of encouragement and a wish that they could shake their own sad clown feelings … and the pounds from last night’s super-sized combo.
The continued cadence of men giving maximum effort woke many of the Roland Park neighborhood as the PAX held on to the line. Pain stations along the way included:
Pain Station 1:
10ic Mericans
25ic High Knees
Mosey to
Pain Station 2:
Ladder exercise: (3 sets sprints down and up hill)
Set 1: Bottom of Hill 5 Mericans/ Top of Hill 5 WW II sit ups
Set 2: Bottom 10 Mt. Climbers/ Top 10 Sqauts
Set 3: Bottom 15 Burpees/ Top 15 LBC
Bonnie seemed to get heavier but the PAX shared the load and kept moving. Another surprise turn took the PAX across barbed wire and chain link fortifications and deep into the forrest. Without weapons the PAX picked up rock “coupons” and entered a primitive outpost previously occupied by little people. Everyone traded rocks and a series of team improvement exercises which included:
Front weighted arm raises – in cadence
Tricep extensions – in cadence
Concentration bicep curls
Raised arm squats
French fries
Modified Freddy Mercury – Slow with both legs extended to 6 inches before the other leg bends forward
After returning coupons the PAX circled for a ring of fire. The PAX held plank position as a pond perimeter was visually inspected via sprint. The odors from the pond provided many with memories of childhood ordeal, and Brownstreak with thoughts of home. It is always a boost for morale to see old guys try to sprint with Double Hate Shrimp Boat. Audible was necessary to complete the ring as planks for more than a few minutes become rest breaks.
Nearby benches beckoned for a quick dip-a-thon. Dolph and Pele went into beast mode on parallel bars with dips that either motivated or humiliated all others. With Bonnie hanging on for survival and the extraction site in distant view, Pele led a sling-shot attack on the last hill pulling the rear PAX into acute hypoxia. No one let go of the line!
Derkins, Merkins and 8 minutes of Mary were completed at the extraction site. Whoopee humped the sky and shared mumble chatter that only comes at the end of a brutal workout and should never be written. Thought we were done… Shrimp Boat requested one more ab exercise. That is why we say Hate, hate.
GREAT NEWS … all held the line and Bonnie made it home. Fantastic work men!!
This morning, 14 faithful PAX showed up arriving slowly but surely to Goat Island for their morning beat down.
Warm-Up: Lap around parking lot and through the nearby street at dogs began to bark letting their owner aware of our pack. Proceed to side straddle hop, imperial walkers, mountain climbers, carolina dry dock, LBC’s and finished with Russian Twists. All in cadence.
Next we progressed to some parking lot work as the guys began to wake up with inch worm to the truck and sprint to the other side. This was followed by high knees, butt kicks, shuffles, bear crawl, and crab walks all followed by a sprint to the other side of the parking lot.
Circled up for a quick set of prayer squats in cadence and then a mosey to the playground area over the first bridge of the island. Of course, this is when we heard the first “TAKE THE BRIDGE” scream from BA as he started to heat up. (Surprised the police have not showed up yet).
Circled up in the grass area by the playground as we began the TABATA training with Jobu’s inspirational music that could hardly be heard with nearby passing trains and heavy breathing from the PAX. The TABATA training consisted of 20 seconds of merkins, with 10 seconds of rest x 8. Next exercise was Freddy Mercury 20 seconds on, 10 seconds rest x 8. The PAX was struggling at this point.
Mosey across second bridge to the town of Cramerton. Task, run up the hill do a burpee, run down and then back up the hill do 2 burpees until 4 burpees were completed. Most guys were gased at this point but Dolph decided to lap the group and do an extra. Plank until everyone finished.
Finally, mosey to the original parking lot across both bridges, and yes BA yelled “TAKE THE BRIDGE”. The cool down consisted of some ab work with flutter kicks, LBC’s, and protractor work.
Good work this morning men. Keep up the good work! Enjoyed getting the chance to Q this morning. Guys, wanted to share John Wooden’s Pyramid of Success. Take a look! You can click on the link for a more detailed explanation. We all can apply his pyramid of success to our lives.
Twelve Strong in the Martha”s House Gloom
Warm-UP
Hillbilly’s 20 IC
Plank Jack 20 IC
LBC 25 IC
Freddie Merc 15 IC
Grab Bricks and Mosey
Mosey to park and Zig Zag run through rocks and end up at starting point
The Thing
Wheel Of Bricks around Baseball Fields
All Exercises and running done with brick in each hand
Spoke One
25 standing Chest Flys
Apollo Ohno half way up
15 Chest FLys
Apollo Ohno to end
10 Chest Flys
10 Merkins
Fast run back out and left to next spoke
Spoke Two
25 Bent over raise
Duck Walk half way
15 Bent over raise
Duck Walk to end
10 Bent Over raise
10 Merkins
Fast run back out and to left
Spoke Three
25 Overhead press
Frog Hop half way
15 overhead press
Frog Hop to end
10 Overhead press
10 Merkins
Fast run back out and to left
Spoke Four
25 Skull crushers
Zombie Walk halfway
15 Skull Crushers
Backwards run to end
10 Skull Crushers
10 Merkins
30 LBC
Mosey to Playground drop bricks
Count Off
Even Numbers Find bar and do max Pull Ups
Odd Numbers up and over wall till end (aprox 10 times)
Switch
Grab Bricks Mosey back to parking lot for COT
COT
One (FNG) Joey Yavelak <— might be spelled wrong
Woody mentioned race at Whitewater Center next Thursday evening will get info to Bandit.
Prayer
Thanks For another good workout
Better bring your gloves to tomorrow’s Goat Island workout. Might have bear and crab sightings in the neighborhood that probably will be woken up early due to an unnamed PAX member that likes to scream “TAKE THE BRIDGE”. See you at 5:30 men. QIC – Joboo
18 pax posted in the GLOOM at The Storm for some split punishment from TopHat and Anthrax. As we gathered Whoopee shared tales of trial and tribulation from his experience at #SouthernDiscomfort, firmly entrenching the rest of us in the position that it was, indeed, #CSAUP. TopHat called us to order at 5:30 on the dot and led us through the following routine:
Warmup
Lap around the track
10 windmills
15 SSH
15 CDD
15 crunchy frogs
Thang
Stop and Go down the field (10 yards forward, 5 yards back, repeato until you reach the other goal line)
Anthrax assumed the Q and proceeded as follows. Pax paired up, then wheelbarrow’d 25 yards at a time. At each stop we performed an exercise in cadence unless otherwise noted, then teammates switched places for the next 25-yard wheelbarrow.
Wheelbarrow to 25
3 count squat
wb to 50
burpees (15 oyo)
wb to 25
Imperial squat walker
wb to goal
Superman
wb to 25
Merkin
wb to 50
Plank jack
wb to 25
High knees
wb to goal
French fries
Count up, count back to catch our breath.
Pax then moved to the bleachers to do snake drills (up and down from one end to the other) separated by the listed exercises.
Snake
Dips
Snake
LBC
Snake
Box jumps (25 oyo)
Mosey to the parking lot for COT. Thanks to all who posted, grateful for you guys.
19 Gastonians endured a Saturday morning beatdown at the hands of one Fort Millian. Here is what they did:
The Thang:
Handshakes, welcomes, and “how are ya’s” to the fine men of Gastonia. After the pleasantries were exchanged, and the disclaimer was recited, we did a nice easy jog to the field at Grier Middle School for the COP:
All in Cadence:
SSH x 40, Merkin x 10, Windmill x 15, IW x 25, Morrocan Night Club x 30, Squat x 25, LBC x 25,
Pushorama: CCD x 5/walk down to regular hand plank/drop to elbow plank/back to regular/merkin x 5/right arm and right leg high/flip over for dips x 10/left arm and left leg high/back to regular/6″/hold x 2. Rinse and repeat. No breaks.
Form single line along the track and lunge walk out to the mid field and back. Split into two groups, line up and face each other, and get reaady for the ST240:
Round 1: 20 merkins, 20 squats, 20 Freddie Merc, 20 burpees, run a lap
Round 2: 20 wide arm, 20 monkey humpers, 20 Russian twists, 20 burpees, run a lap
Round 3: 20 diamond, 20 lunges, 20 flutters, 20 burpees, run a lap
Recovery walk to the entrance to the sidewalk and then mosey to the stone wall at the library
Split into two groups. Group 1 does pulls ups on the stone wall, Group 2 bearcrawls to the sidewalk and jog back. Flapjack. Rinse and repeat, wall sits as an option.
Mosey to some nice grass for a mini ab lab: Rosalita x 20, Boat and Canoe x 5
COT
I was really happy to have the opportunity to Q at the Gashouse, and it’s always a plus to have such hard working group like we did this morning. Didn’t have time to recon this AO before today, so I arrived early, jogged around a bit, threw the workout together, and off we went. This is a great location with a lot to work with so it wasn’t hard to do. The ST400 was planned today, but we ended up with the ST240 (240 exercises, 3 full laps) due to time constraints. I don’t think anyone missed the extra reps and laps (YHC included). The encouragement and the extra effort put forth by the Pax today during the burpee reps was awesome – iron shapens iron!
My thanks to F3 Gastonia for the opportunity to Q! I truly enjoyed it and I hope you got your money’s worth. Thanks for the warm welcome this morning. You have strong group of men and it sounds like things are starting to take off in Gastonia. Well done, guys! It’s always a privilege to lead such a fine group and I hope we will cross paths again sometime.
Announcements/Prayers
Wimpy at the Southern Discomfort – prayers and praise
New Q’s in the pipeline at Gastonia area AO’s, still need somemore to cover all the workouts.
Sign up at MudGear to get on the waitlist for Gastonia t-shirts
Prayers for Mason, Destiny, and Beth
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