Tag: Downtown (Page 19 of 21)

Off we went to the Museum of Masonry. Gazing at each work of art for a minute then moving to the next, not quite sure what we’re supposed to glean from the experience, but more than willing to try at the next.

This is how Friday went down, in the covered rain.

Warmup

15 Seal Jacks
10 Merkins
10 LBCs
10 Squats
8 Don Quixotes
1 lap around the parking lot

PLEDGE

The Thang

12 exercise stations
-4 using cynder blocks
-4 using half cynder blocks
-4 using bricks

50 seconds on, 10 seconds recover
Cinder Blocks
curls
squats
shoulder press
dips

Half Cinder Blocks
cinder steps
tricep extensions
lunges
merkins

Bricks
Morrocan Night Club
Bent rows
Speed Bags
Dying Cockroaches

Run a lap.

Repeat The Museum of Masonry

2 minutes of Mary

COT

With a conscious effort on saving legs for the community run on Saturday, it was decided early on to focus on bricks…..and shoulders.

Warm up:

Side Straddle Hops: 20
Squats: 10 in cadence
PlankJacks: 10 in cadence
PeterParker: 10 in cadence
LBCs: 10 in cadence
Flutterkicks: 20 in cadence
Merkins: 10 in cadence

Pledge

Thang

Mosey to parking lot – grab bricks
Take a lap.

4 Corners
squat/shoulder press – 10
Lunge to corner

4 Corners
Dying cockroach – 10
Bear crawl to corner

Take a lap – bricks above the head.

Brick Curls: 40 single count

Speed Bag w/bricks
speed bag forward 10 seconds
speed bag reverse 10 seconds
speed bag forward 10 seconds
speed bag reverse 10 seconds

Hip Slappers
Starting on the 2nd step: 10 in cadence
Move feet up one step: 10 in cadence
Move feet up one step: 10 in cadence
Move feet down one step: 5 in cadence
Move feet down one step: 5 in cadence

Merkins: 10 in cadence
Werkins: 10 in cadence

Floyd Mayweather: 10 in cadence

Wall Sits: With shoulder press
Wall Sits: With shoulder extensions

Speed Bag w/bricks
speed bag forward 10 seconds
speed bag reverse 10 seconds
speed bag forward 10 seconds
speed bag reverse 10 seconds

Flutterkicks: 20 in cadence
Freddy Mercury: 15 in cadence
Plank Jacks: 10 in cadence
Carolina Dry Docks: 10 in cadence
Russian Twist: 15 in cadence

Mary:
Squats: touch the ground, grab the sky – 10 in cadence
Something from Feelgood – 10 in cadence probably

COT

Great effort by all in this mixture of bricks and body weight workout!

For April Fools Twitter said the downtown beat down was cancelled. It was quickly stated this was not correct. Did some of the regulars fall for this? Was it the threat of a storm that kept them away? Or were they just afraid of what Freight would deliver? 4 brave PAX were not deterred. I have been wanting to post downtown for some time because parking decks hold so many possibilities. Good walls, ramps, steps and open space!

Warm up:

SSH x 15 IC, Seal Jacks x 10 IC, Merkins x 10 IC, Peter Parker X 10 IC, WWI Situps x 15

Mosey to the deck for the Thang:

Run up steps and back down for BTTW Hip Splapper’s x 10 IC

Run steps and back down for BTTW Mtn Climbers x 10 IC

Run up steps and over to the bottom of the first ramp. Crab walk up and back down, hold for crab cakes x 10 IC. Fellowship lunge across to the next ramp. Great jokes we’ve never heard were told during this fellowship time. Bear crawl forward down the ramp and backwards back up(Joe Hendricks). Lunge to the next ramp. More jokes we’ve never heard?! Crab walks again. Lunge across for the last round of Bearcrawls. Time for Burpeethon training. Partner 1 sprints 25 yds and does 5 Burpee’s while partner 2 does LBC’s.. Switch and go for 30 Burpee’s. Mosey back for pledge and words of inspiration by Monk. A little bit of Mary-5 Burpee’s OYO, Hillbillies, and a few more.

It was great to be out this morning as I don’t get this opportunity much during the week. The parking deck didn’t disappoint! Thanks to the guys who came out to get better with me this morning and good work!

Had YHC known today was going to movie quote day, I would have studied up. Instead, coming off the short term DL, I was focused on creating a non-running workout for the #Downtown PAX. Wanted to make sure E4 could get out here with that bum knee. But what’s that you say? Bandit…, non-running…, most would argue impossible, read more and find out for yourself.

After our brief disclaimer (not a professional, you are here on your own choosing, its probably smarter for you to just go home know, but if you are staying…do what you can do), and some real-world advice from Whoopee, we start with our warm up…

• Side Straddle Hop x20 IC
• Mountain Climbers x20 IC
• Moroccan Night Clubs x40 IC
• Peter Parkers x20 IC
• Toy Soldiers x20 IC

The Thang
To be totally transparent, today’s workout was a copy of a running-focused workout I stole from Whoopee a few months ago. So instead of running between a bunch of banks and doing ATMS… the running was switched out today with lunge walks and bear crawls.

• Lunge-walk around the Pavilion…LBC x30, x20, x10
• Lunge-walk around the Pavilion (switch to Bear Crawl if needed)… Peter Parkers x20, x15, x10
• Alternate Lunge-walk/Bear Crawl around the Pavilion x2…Plank-O-Rama
• At this point mumble chatter was almost at zero.  Roscoe, YHC and and others helped to energize the PAX with some favorite movie quotes.  Blazing Saddles, Raising Arizona, others???
• Alternate Lunge-walk/Bear Crawl around the Pavilion x2… Russia Twists x20, x15. Dying Cockroach (of course) x20, x10
• So if your money was not on YHC to lead a running-free workout, congratulations.. you win. Our last excercise was a 4 lap mosey around the Pavilion until time ran out.

Finished up with Pledge of Allegiance, COT/Namorama & BOM

Enjoyed cofferama at Starbucks with Hush Puppy, Monk, E4 and Whoopee.  Looking forward to spending more time with these guys… talk about some 2F activities like baseball games (Knights, Grizzlies), movie time and planetarium (F3 Dads), and some sport shooting.

Please keep the following in your prayers…

• Monk… as their family travels to Florida for spring break
• DaVinci’s mother in law… will be having surgery to remove a tumor from her arm.
• Stroganoff and family with the news of Janet’s father’s cancer diagnosis.
• Outhouse’s family… as they move forward after the loss of his mother.

YHC was first to arrive at the AO and noticed a performer on stage at the Pavilion.  As I walked closer, it was actually a guy sleeping in a blanket with a jam box playing some rock music that I couldn’t decipher.  When the PAX began appearing our friend must have heard the welcoming voices of our greetings and started his day.  After a brief disclaimer, I was getting ready to call for SSH when I noticed two gentlemen walking up from my 6.  A quick greeting to them and we started.  They began to engage our friend on stage.  More about that later.

We did:  SSH, Prayer Squats, LBC’s, Moroccan Nightclubs, Mountain Climbers, Merkins and then the Pledge of Allegiance.

We moseyed around downtown ending at the Antler “Art” and did some Mary on the front end of the workout.  We did LBC’s, Protractor, V-Hold, and then in honor of Bandit we performed the Dying Cockroach.  YHC was concerned he may wake up with the flu since it is going around the Roscoe household and I wanted to have a backup Q in case of acute onset overnight.  Bandit has work commitments that are keeping him from posting so far this week.  I told him to remind his employer that there is no “W” as in work in F3.

While on our 6 we also noticed that the “Art” moves like a weather vane which was great for taking your mind off the pain.  I also noticed a birdhouse with books in it.  Maybe we can read something next time I have the Q.  #Literacycounts.

Mosey around downtown a little more and ended up at the Pavilion.

Partner up for plank/burpees:  P1 holds low plank, P2 runs to other side of parking lot and does 5 burpees, comes back and switch; then does 4 burpees, 3, 2, and 1. The PAX were told to modify the run as needed but if they went to the far end it was a mile all told.  Spiderman claimed the running part was too far and in hindsight I tend to agree.  While a few of us were holding a plank, one our earlier friends began to engage us about whether we had boys at home.  This was an usual thing to ask, especially while we we were sweating holding a plank and because it was about 0545 in the morning in the gloom.  Some of the PAX didn’t know if he was a homeless outreach guy or a St. Paddy’s day reveler who hadn’t gone to sleep yet.  Not sure where this was going, he then said he is a football coach for a local organization.  We all agreed that if you want to engage guys who are holding a plank and generally suffering, your best bet is to hold a plank yourself and tell them you are a football coach before you ask about their boys. If you are ever recruiting for kid’s sports teams with strangers at 0545 Friday morning while they are exercising in a random section of Bermuda grass, keep these tips in mind.  We wished our new friend well and thanked him for his time.
We then moseyed to the “wall” and started with the people’s chair, marching, Derkins with feet on the wall, People’s chair with air presses, Mountain Climbers on the wall, Al Gore, and finally BB&T’s (Donkey kicks).  If you can’t do it, you can’t Q it.

Time was running short so we hit the bridge and lunge walked the entire length.  We actually hit time at the end of the bridge so we hustled back to the Pavilion for the COT.

Monk reminded us that the word (verse?) of the week is “Give thanks to him who gives me strength.”  1 Timothy

The Backwoods Brawl April 9th, Community Foundation Run the week after,

Continued Prayers for Outhouse and his family.  Great to see him Post again this week.

Prayers from Monk for an 11 year old who is contemplating suicide.

Week 2 of Third F Bible Study tomorrow at the picnic tables at the Schiele.

We closed in prayer.

It was my pleasure to lead this morning and great to see a new face among us (Guiness).  Keep EH’ing those potential FNG’s and keep the Gashouse growing.

Warm up:
Side Straddle Hops: 20
Muroccan Night Clubs: 40
PeterParker: 10
LBCs: 10
Merkins: 10

4 corners:   Lunge straights,  Burpie corners
4 corners:   WallCrawler (bear crawl switching directions) straights, 10 dying cockroach (spiderman falling) corners

Parking Garage: (Grab the loot, Bricks)
Deck Runs  x 2
1^st Floor – 10 Burpies
2^nd Floor – 20 Merkins
3^rd Floor – 30 Squat & Shoulder Press
4^th Floor – 40 Flutter Kicks

Elevens – Merkins and Squat Brick Press between Pavilion and Main Ave

Spiderman

It was short on numbers but high in quality this morning at Rotary. While waiting for the Pax to arrive, we talked about the Rules of F3: there are only 5, the rest you find your way and try to survive and accelerate at the same time. Those rules are the following: free workout, open to all men, outdoor (rain or shine, hot or cold), led by unprofessional participants in rotating fashion, and end with COT. Bottom line, we decided just before the WU if we don’t have someone questioning what we are doing, we probably are not pushing it hard enough. After these deep thoughts, we got to work because we knew we were good enough, we were smart enough, and doggonit people like us (you young guys born in the 1980’s or later prob don’t know who Jack Handy is, look him up-#SNL).

WU:IC 10-15 each IC: SSH, Press/Press/Fling (missed you Roscoe, these were for you-hope you were enjoying yourself on vacation), Merkins, Freddy Mercury, Gorilla Humpers, Scorpion Dry Docks, and Old Man (slow) Don Quixote.

Pledge

Mosey to parking lot for 2 laps then (get them out of the way) 10 burpees OYO. Next we partnered up (sorry Stroganoff, not a whole lot of choices-you drew the short straw) and fast mosey/trotted in opposite directions around the parking lot with two 8 count body builders each time you passed your partner for a total of 5 laps. These got tough on the last couple laps for me and reminded me how running is not the hardest part of these workouts. Next we moseyed sssslllllooooowwwwwwlllyyyy to the gubment building with flags and did some Hip Slappers X 3 sets of 10 each IC under big brother’s watchful eye. During the rest period we recalled Hot for Teacher’s “hip slapping joke” last time. All I remember about this time is the punchline to Brownstreak’s joke: I can clearly see your nuts. I don’t remember the joke, just the punchline. Will have to ask him about that later. I think I remember Dolph saying he really liked the hip slappers-look out guys, think that will be a problem for us next time Dolph is Q-may want to plan a vacation next time he is on the calendar.

Next we went to the benches and did some squats and dips-1 min each X 3 sets each by a timer. I figured the lack of needing to count reps would encourage some Mumble Chatter and I was not disappointed (a little nauseated, but not disappointed). I heard about a certain Pax inability to ride a bike because his nuts were too big and the seat with a hole in it would only function as a “horse collar.” Easy Mayor, settle down. Gee, haw, whoa…… Also I learned what smartsacking meant (thanks Bandit, understand about those late nights). There were other comments that I just can’t recall, however there was constant chatter which was what I was hoping for.

We were closing in on finishing time so we started our trek back to home base by doing BLIMPS (5 Burpees, 10 Lunges each leg, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats) X 2 sets until we reached our starting point. Fortunately we had about 60 seconds to go so we did 5 ( or was it 10?) burpees OYO.

We did a quick COT with prayers for Outhouse and his mother, Dolph’s dad, and a reminder about Dredd and OBT coming to Rotary Meeting this coming Thursday (let Stroganoff or Dr. Dancegood, I mean Feelgood, know if you are coming).

Great morning guys. Although I would like to see 25 guys at every workout, I really enjoy the smaller groups. I spend more time with the second F during the workout. I think I need to make a better effort to do that in the bigger groups. Keep up the great work. I’ll be smartsacking this weekend-gotta work. Don’t forget the March BRR challenge and the advisory meeting next weekend open to all pax that are interested (7pm at Gaston Sheet Metal HQ on Sunday, March 6).

Whoopee

I was really wishing I had fartsacked since Yeti was only 1 day away, until I arrived at the Rotary Pavilion and had the chance to spend some time with Hot for Teacher as he popped his cherry. He was already on site when I arrived and eager to get started. Soon afterwards the rest of the Pax came rolling in just like they always do. We started the warm up and Linus arrived fashionably late so we continued our SSH until he joined the circle. I had a new exercise I wanted to try out, so Linus became my target….

WU: SSH, Don Quixote (old man style (slow), that’s how I roll), Toy Soldier (for Dolph), Merkins, LBC, and then (drum roll)……Sumo Squat-reportedly shapes and tones the 6 better than anything else (with 1 leg do standing roundhouse kick, side kick, then squat X 2, then repeat with other leg). Linus seemed particularly comfortable doing these and I could not help noticing he may have done these before….coincidence…..I think not. Maybe he has been working on these. After about 3 or 4 of these per leg, I messed up the counting and I felt like we were wasting time so we broke out of that, did the pledge and got to work.

The Thang: Whoopee

Bearmuda Triangle-ish…more of a straight line. Was never good at algebra, or is that geometry? Who cares? Start at one end of parking lot and make way to other side by bridge. Either bear crawl or lunge for awhile then do a burpee. Continue bear crawl/lunge for awhile then 2 burpees, repeat with escalator/elevator burpees until you get to the bridge. Think I got to 5 burpees. After some group discussion we moved off the street for safety reasons and played some Blackjack. Sum of exercises is 21 (similar to 11’s) with Merkins and LBCs (20 merkins, walk/mosey across lot then 1 LBC. Back to start for 19 merkins then cross again for 2 LBCs. Repeato until complete or until we ran out of time). Been awhile since I was Q and I overplanned. Was planning for some other stuff but needed to get back to home base for Hot for Teacher’s portion of Q. We mosey back to start for Hot for Teacher who then took over.

Part Deux: Hot for Teacher

Plank Compass (got a nice view of Linus’ 6, he’s definitely been doing those sumo squats at home, you sumo squattin’ sculpted 6 SOB) for about 37 minutes. HFT loves to plank. Think we did some Peter Parkers next then not sure if we planked some more. Memory is a bit fuzzy. I know we eventually duck walked around the pavilion. Think HFT is part bird-his was more of a duck sprint. Worked in my favor as I was able to stand tall and walk like an old man for part of this while he could not see me. We got back to start and think we moved to Mary with a variety of things including LBC, Dying Cockroach, Freddy Mercury, humping the sky (AKA reverse plank), lie on your back in the Marge position and intermittently raise heels to sky (long name, maybe we should call it “heels to sky”), and (thankfully) 7 burpees OYO compliments of Spiderman.

Finished with a COT and ran for the cars so wouldn’t be late for work. Glad I posted. Feel better when I do and got to get in shape for the Yeti. I think it’s coming up soon. Anyone know when that thing is supposed to happen???

BRR March Madness Challenge: We have about 5 guys now and need at least 9 (preferably 12). I will put $50 towards any GasHouse pax registration fee if you post more times than I do in March. Got a couple new AOs opening up so lots of opportunities to get better. I promise you will earn every penny if you accept the challenge….. We need to register soon but can’t do without some more HCs.

Enjoyed it guys, thanks for coming out and thanks for sharing the Q with me HFT. Was a pleasure.

Whoopee and Hot for Teacher