Hope all you fat turkeys had a beautiful Thanksgiving Holiday with family & friends! If you were at an AO this morning than shame on you. I can talk shit cause this happens to be the day that I showed up.
Back by popular demand…Welcome Back Kotter aka Sledge, lol. It was good to see you today. Your M is right, you need to get up of your ars and show her who the Boss is. Good work!
Hermie, you have been back with steady commitment, thank you and good work!
We break from Gashouse and go circle up. My arthritis in my left hand is killing me, so we improvise.
Legs set 1: 50/10 Rinse & Repeat after 1 minute rest
High knees, butt kicks, squats w/kettle, lunges, gorilla squats, sidle straddle hop, single leg Romanian deadlift w/wo kettle,
Abs set 2: 50/10 Rinse & Repeat after 1 minute rest
Baby makers, crunches, rev. crunches, wall sits, star crunches, flutter kicks, jack knifes, laying windshield wipers.
More core set 3: 50/10 Rinse & Repeat after 1 minute rest
Squat shadow boxing, alternating upper cuts, alt. overhead punches, overhead press, Superman pushups, mountain climbers.
See you Monday at the Sandlot
Category: Backblast (Page 360 of 904)
EC Run around Big D with 6 fast guys. Some got 3.5, some got 4. Nice work. Slaw was, wait Slaw’s not here. SA was, wait SA’s not here. You hate to see it!
We will roll with the 8 that showed on a chilly but beautiful morning.
Warmup SSH x 20 IC, Right over Left, Left over Right, Plank Stretches Wojo does but I don’t know the name, Hillbillies x 10 IC, Low Slow Squats x 10 IC
Pledge
Mosey to Town Square in front of the Court House doing 5 CDD’s at each turn.
Let’s spread some Christmas cheer with the 12 days of Christmas! On the first day of Christmas my true love brought to me…
1 Lap around the Town Square
2 Diamond Merkins IC
3 Imperial Walkers IC
4 Goofballs IC
5 Burpees OYO
6 Low Slow Squats IC
7 Merkins IC
8 Dying Cockroaches IC
9 Little Baby Flutter Crunches IC
10 Big Boy Sit Ups (single count)
11 Mountain Climbers IC
12 CDD’s IC
Start with 1, then 2 and 1, then 3 and 2 and 1 etc. all the way to 12, just like the song! I think we skipped from 10 to 12 for time but everyone pushed hard.
Staircase Triple Nickel
5 Merkins, over the steep Stairs at the old Court House building, 5 LBC’s x 5
Slow mosey back to the flag.
Announcements:
Christmas Party sign up
Vote in the F3 Gastonia Awards several mentioned they were voting for whoever Frank is! I don’t know.
Prayer Requests:
PIzza Man’s Grandma
Wojo and his M expecting a baby soon
Everyone who may have a hard time during the holidays with grief, stress and sadness
Gumby’s mom
Broke’s mom
Blart’s M’s cousin
Bedpan
Sparky’s family
*NMM Thanks for the guys who showed up. During the 12 Days routine, Pizza Man helped me remember what day and exercise it was after each lap since he was fresh. He said he used the lap to recover while I think most of us had to try to recover during the exercise. Broke wore his hat like a Christmas Gnome. Gumby was chasing squirrels all morning. Wirenut likes to attack a burpee when he does one and he likes to call out Pax with bad Merkin form, whomever that might be! Purple Haze decided he would do a small version of a trail run but recovered quickly. Blart and Gavel were mostly quiet or couldn’t get a word in as the mumblechatter was constant even with the KOM at Folsom. The word I had after the workout was during the holiday season with everyone being busy to try to be the one that helps make things better wherever you go. Look for ways to find peace and to help bring peace and joy wherever you can. I need to follow that advice myself!
Yep you read that right. COCKSPATCH! not spatchcock the newest craze in cooking your turkey sweeping through F3 Gastonia. Spatchcock the exercise was introduced to Midoriyama the other night by Sargento and I came up withthe opposite version but was denied the opportunity to share it during Mary. A couple days later I had the Q so there you have it. Anyway 6 other PAX joined in for the fun.
Warmup:
SSH, Goofballs, and Cockspatch. Cockspatch is basically a plank jack but you move your hands in and out at the same time as you move your legs in and out. Picture a sealjack in a plank position. Much like spatchcock it’s best done in a group while yelling out cockspatch. The Q yells cock then the PAX yell spatch! This crowd seemed to really get into this! Let’s get to it.
Mosey to get some blocks then back to the parking lot.
The Thang:
I pulled inspiration from a BB back in 2017. If you don’t think it means anything to write these then I challenge you to go back and read some from you earlier days of writing them and Qing. It’s pretty awesome! So we partnered up. P1 runs to the end of the parking lt and back while P2 does the exercise, then switch. We broke these down into sets of 2 exercises just to keep it easy for everyone to keep up with them.
150 curls & 200 LBC’s
50 Thrusters & 100 V-ups
100 Upright rows & Flutter Kicks
50 Cockspatch & 50 Weighted WWI’s
50 Spatchcock & 50 French Curls
Some of the numbers above may have been increased during the workout for timing purposes.
Next P1 started walking while carrying the block around the parking lot. P2 proceeded to run a lap and catch up with P1 then swapping to carry the block. We did this for 2 laps and were out of time.
COT:
Pledge
Announcements-For heavens sake please signup for the Christmas party through the link sent out via the preblast. HCing on Slack is not helping determine who is bringing what. If everyone shows up with dessert Fat Ricky is gonna go off!
Prayer Request-Gumby’s mom, Broke’s mom
Naked Moleskin:
I think I’ve said enough…….Cockspatch!
Most of the usual suspects at the start.
Whoopie gracious enough to get us a flag for the pledge. Disclaimer. Run to Martha Rivers and back. Be safe.
All returned. All got better for it.
Prayer requests
Broke’s mom
Gumbys mom
Huck’s mom
Girl from Purple Haze church
Sparky’s friend
Queso
Sargento family traveling to Queso game
Those with illness
Those who lost people
Those who struggle with the holidays
Announcements
Christmas party
Bilixi half marathon
YHC took us out.
You missed a good run.
There were 10 HIM who responded to YHC’s mysterious post on Slack earlier in the afternoon. Will there be running? Will there be music? Will there be Spatchcock? This is what happened.
Pledge of Allegiance
Warmup – Don Quixotes, R over L, something else
Mosey down the road until YHC calls an impromptu left to the bleachers for some Step Ups in cadence. Mosey on to the strobing street light. Stare at the light as long as possible just to see if anyone would fall out. No one did! Mosey around the back soccer field to the far side.
The Thang – 30 Days of November
In recognition of Pilgrim’s Progress’ misstatement of the number of days in the month, YHC devised a workout around the actual number of days in November, 30. In descending fashion, the PAX would do the number of reps to the corresponding day, starting with 30.
30 – Spatchcocks (as introduced by Whoopee at the recent Gashouse workout. The key is you have to say the word Spatchcock at each rep for it to count. As a result, YHC was the only one doing these correctly.)
29 – Squats
28 – V-Ups
27 – Goofballs
26 – Merkins
Nur to the other side of the field and plank for the 6.
25 – Spatchcocks (still calling the name)
24 – Squats
23 – V-Ups
22 – Goofballs
21 – Merkins
Nur back to the other side.
20 – Spatchcocks
19 – Squats
18 – V-Ups
17 – Goofballs
16 – Merkins
Skip to the other side.
15 – Spatchcocks
14 – Squats
13 – V-Ups
12 – Goofballs
11 – Merkins
Run a lap and a half.
10 – Spatchcocks
9 – Squats
8 – V-Ups
7 – Goofballs
6 – Merkins
Run a lap.
5 – Spatchcocks
4 – Squats
3 – V-Ups
2 – Goofballs
1 – Merkin
Bear crawl to the other side.
Mosey back to the start and do 5 minutes of Mary. Limit 10 reps for those who didn’t know. Times up!
Thanks for the opportunity to lead men. It was my pleasure!
Announcements – Christmas Party, Half Marathon last weekend of January
Prayers requests – Gumby’s mom, Broke’s mom is improving, remember those who’ve lost loved ones becusue this time of year can be hard, Wojo’s M expecting
Arrive early to set up ….carefully open outdoor outlet protector on SnoBalls only to find power off due to off season. Thankfully I had no backup plan for the music, having to rely on obsolete CD technology!
warmup consists of slow arm circles front and back, Imp Walkers IC, merkins IC, plank jacks IC and Mtn climbers IC all ( almost ) to the count of 12 ( messed up once on AC.
collect ice cubes ( aka coupons aka frozen chunks of cement !!)
curls, overhead press, squat and swing x 12
merkins, hand release merkins, flutters and lbcs x 12
lap building
decrease by one until complete
called in Dirt for and exercise ( was seeking it and one more from another pax to complete an 11 routine with a dirty burpee for 12 total ….. then this happened ….
Dirt called for 8 8 counts ( man makers) …. So let’s make it up as we go….
I delivered 4 blockees to complete the 12
EZ gave us flutters and Watts Up had us do ( on back ) OP with extension behind head!!!! Yikes!!
lap building round 3 was rifle carry, 12 x 3 for 36s instead of colt 45, lbcs and something else
why the number 12? Redoing the 12 days of Christmas in honor of a great personal family friend who right now is under hospice care rapidly approaching time.
His name is Robert ( Bob ) Propst …. He lost his wife Marilyn a few years back. …. He’s had quite a few change ups in his life . Early in life he had a great love of song many felt he was Kenny Rogers with his looks and singing style . Gospel music would become his calling for a time until MS stopped him.
A chance encounter with someone would illuminate a
new ministry for him as he would transform and become Storeybook Santa! Or ( others know as) the Dillards Gastonia Santa.
the cd i was to have played was his Christmas Cd … many years ago they gave me the collected works some 6 or 7 discs!
and in case any wondered , yes, this is the same person I organized for Christmas carols after a convergence : of those who attended I recall Oompa Loompa and M, Time Frame and Google, Stroganoff, Rudolph and Myself and M as well as Cap’n Crunch
prayers for Santa, EZ Rider family, Tube and family , achey Braky son with rsv and those battling addiction, loss or holiday sadness
Disclaimer
Pledge
Warm-up
Get out your kettlebells and let’s get to work!
Round 1 – 5 sets
- Merkins x 20
- KB Swings x 25
- KB Squats x 20
Round 2 – 3 sets
- O/H Presses – x12 I/C
- Curls – x12 I/C
- Chest Presses – x12 I/C
- Bent Over Rows – x10 I/C
- Pull Throughs – x10
Round 3 – 3 sets
- Butter Fly sit-ups – x20
- Flutter Kicks – x20 I/C
- American Hammers – x20 I/C
COT
- Announcements
- Prayer Request
YHC closed us out in prayer!
Thanks men for allowing me to lead! As always an honor!
Breaker Breaker
Named this Q from events I witnessed from last week. Montross gutting out the last uphill mile of Christmastown 5K, and Hacksaw limping to the end of the Turkey Day Pub 5K.
It was clear and cold. Nice starry sky with a crescent moon. Some runners were already on the course. Disclaimer was “Don’t get hurt. Be back at 6:15”.
We ran. 10 runners with the guesstimate of the average distance covered was 5 miles, some ran 7, some ran 5, YHC ran a hair under 4, some ran 3. Sister Act couldn’t pass the old geezer on the last bit.
All returned safely to the flag. Traffic was bit scary this morning. Slaw & Broke jumped in the ditch avoiding vehicles on Bessemer City Hwy, and YHC busted his butt getting out of the crosswalk at the 321 Dallas ramp where some dude didn’t slow down and ran the stop sign.
Prayer requests: Toepick’s mom, Broke’s mom, Goudelock family, praise on girl from Purple Haze’s church waiting on heart transplant, Mayor’s M, Huck’s mom and others than weren’t spoken.
Upcoming attractions: Christmas party the 11th. Sign up. Biloxi half marathon end of January.
Thanks for allowing me to Q. Sorry I forgot the pledge.
It was pretty awesome best I remember! I do remember doing a lot of merkins!
No FNG’s so no disclaimer straight to the warmup.
- 25 SSH IC – 1 Burpee
- 20 SSH IC – 2 Burpees
- 15 SSH IC – 3 Burpees
- 10 SSH IC – 4 Burpees
- 05 SSH IC – 5 Burpees
We ran down to W. Main st. AKA Old Schools Route 66 for some Hand Release Mericans at each POWER POLE.
We then ran over to the back parking lot and playground area at Carr Elementary School for a lot of partner work.
DORA
- 50 Pull-ups
- 100 Mericans
- 150 Squats
- 200 LBC’s
More Partner Work. Two rounds each set Partner 1 Sprints across parking lot Partner 2 AMRAP until Partner 1 gets back and then switch.
- Round 1 Big Boys
- Round 2 Mountain Climbers
- Round 3 Narrow Mericans
Run back to Old School parking lot for a little three man relay to wrap things up. I didn’t bring a baton so we had to use a couple of coupons I had in the back of the truck instead. First time around one man doing Air Presses on top side of parking another doing Big Boys on the lower side with a man Rifle Carrying for the relay in between. Second time around Flutter Kicks on top side, LBC’s on lower side and Rifle Carrying between again.
COT and Prayers
Announcements
- Christmas Town
- Speed For Need
- Christmas Party
- Extinction Run Today