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

Over the last several years I have thoroughly enjoyed doing relay races.  There really is no better way to get to know your fellow pax than by spending some quality time sweating out a tough run.  However for various reasons doing a 200 mile 2-3 day race poses special challenges that often turns off pax (and sometimes M’s).  When I came across this Ragnar sprint relay several months ago I thought it would give us an opportunity to not only challenge ourselves but avoid some of the challenging logistics (overnight stay, vans, constant driving) and allow us to get in significant fellowship with more people in a short period of time.

To that end this was a complete success.  16 pax(4 teams of 4)met up at Roses and clowned car down to Fort Mill. We were surprised by a last minute send off by the injured Sargento who was originally scheduled to slow down Quiches’s team but due to injury he was replaced by the younger faster Round Up.  Good thing because Quiche needed more speed after losing Gastone to Gump (Really?). Anyway so there was one team with special needs. Three other teams were ready for a fair fight.  Sparky prayed us in before traveling down.  Upon arrival we were treated to at thrilling, informative, saftey video that several of us wanted to watch a few times but Roscoe decided we needed to let others get into the tent to enjoy the movie so we moved on.  The first runners (Gump, SA, Seuss, and Roscoe) took off at 9:30.  I do believe they elbowed each other for the lead for 2.5 of the 3.2 miles.  Of course SA was able to row a little faster and crossed first.  The rest of the pax continued the race with a little less violence (except for Round Up who decided to punish the ground with his body and Breaker Breaker who wanted to see how far he could rotate his ankle without his foot falling off).  Others didn’t seem to be challenged too much – I don’t even think Freight broke a sweat.  Broke pushed hard the first run and ran an average 8:09/mile but slacked off on the second lap at 8:11.  Most did little complaining except for Whoopee who did not want to interput his tapering with running- tomorrow you can go back to “tapering” Whoopee.  And then there was Def Leppard who didn’t have any Werthers.  In the end great fellowship was enjoyed by all with lots of time to rest between runs.  Special thanks to Oompa who continues to embody the true meaning of never give up-this guy is a true HIM!  Thanks for the push Buckeye-couldn’t have finished strong without your threats!!  Iron sharpens Iron!

I had the Q for Monday 10-1-19.  It’s been a while since I lead and I needed to step up.  It was hot, muggy and rainy….everything needed for an awesome workout.

Warm Up:  Morrocan Night Clubs x25IC, Grass Pickers x10IC and Don Quixote x 10IC.

The Thang:  Mosey to their first corner.  We would do one exercise for 90 seconds and rest for 60 seconds.  In that 60 second rest, we would mosey to the next corner.  The faster you moved, the more rest you got.

Exercises:  Merkins, SSH, lunges, sit-ups, Burpees, Flutter Kicks, Squats.  Repeat until time is up.  Circle back up for a cash out.  Dolph led us with 22 CDDs IC.

Pledge
Announcements:  Ragnar this weekend with clown car from Belmont Roses 0700, Convergence 10/19 at the Yank (Stowe Park)
Prayer Requests:  Catheters M, Lynn Hamm, Top hats nephew in Army deploying, Brokes sister in law with breast cancer, LT  Graves Mom.
OUT.

So as October ushers in worse heat and humidity than August and September the question arises as to who is the GOAT these days anywhere and at anything. So YHC wonders why that question would pertain to anywhere but the pax at The Goat who emerged from the gloom of the morning for a Tesla style beatdown. Who among them would be the GOAT at least for a day? The test to find that out went like this:

COP – 1 minute warm ups

SSH

IW

Merkins

LBCs

Mtn. Climbers

Intended to mosey across the river over the Remagan Bridge but it was locked. Omaha! Line up on the sidewalk for Jack Kevorkians, aka partner assisted suicides, BLIMP style:

P1 – Run halfway up the hill and 5X of the Blimp exercise, all the way and 10X. Run back down.

P2 – Do the Blimp until P1 returns.

Flap Jack through Burpees, Lunges, IW, Merkins, Plank Jacks.

Seems the bridge gate is now unlocked. Mosey over for a triple nickel:

Town side: Plank Jacks 5X

Goat Island side: Hand release merkins 5X

Repeat 5 times

Mosey over to the gazebo for a little fun and games:

Pullups X 10

Big boy sit ups X 10

CDDS X 10

Run a lap around the green. Rinse and repeat.

Final stretching

Done and Pledge!

NMM:

Who was the GOAT? Everyone who showed up today! Pretty good beatdown if YHC does say so himself. Pax worked hard in some hot, soupy, conditions. Proud of all!

Prayers up for Termite’s son, Slim Shady’s son, Anchorman’s travels, and others.

Honor to lead this crowd. All of them are the GOAT.

Tesla

Disclaimer

Pledge

Warmup

MNC – 110 IC, yes you read that right, 110 IC

Don Quixote – 15 IC

Imperial Walkers – 15 IC

Slingshots – 20 (10 each way)

Good Mornings – 60

The Thang

Power Set 1

2 Snatches

5 Goblet Squats

10 Curls

Rinse and repeat that set for 10 minutes

Power Set 2

Halos – 20 (10 Each Way)

Tricep Ext. – 20

Bent Over Row – 20

Plank Row – 20

Swings – 20

Power Set 3

5 Front Lateral Raises

10 pullovers

15 Swings

Rinse and repeat that set for 10 minutes

Cool Down Set

Slingshots – 20 (10 Each Way)

LBC’s – 50

Mary

In honor of Hurricane Dorian coming let’s do the ol’ Hurricane Hoe Down

Time

COT

VooDoo took us out

AYE!

HIPAA

Disclaimer

Warmup

Mosey to top of Leisure Suit Larry Lane

Pledge

Short mosey to NC Forest Service parking lot

Bearmuda Triangle

Mosey back to start

Head to soccer fields or whatever that god aweful mess of whatever is to be an athletic field for Charles Bronson. We lost Volt in the middle of this. I think because it was wet??

¯\_(ツ)_/¯

Stogie followed Volt out but he had to work.

Time

COT

Big Pappy took us out

I swear City of Dallas needs to hire Carolina Landscaping to do those fields the correct way.

Aye!

HIPAA