Tag: GasHouse (Page 10 of 53)

It went a something like this:

Pledge

WarmUp:

10 SSH IC
20 Plank Jacks OYO
10 SSH IC
10 MNC OYO

Tube took PainLab, YHC took GasHouse.

We headed for Ollie’s.  Stopping twice for 10 Squats and 10 Monkey Humpers.  Once at the corner and another at the only street (circle) between here and there.

Four Corners were setup:

Corner 1:
10 Merkins
20 LBC
30 SSH

Corner 2:
10 Stagger Merkins (R arm higher)
20 Freddie Mercuries
30 IW

Corner 3:
10 HRM
20 Some Ab Exercise I already forgot
30 Plank Jacks

Corner 4:
10 Stagger Merkins (R arm lower)
20 Big Boys
30 Hillbillies

Start at the light pole in the middle. 1 Burpee,  Mosey to Corner 1 and complete.  Back to Light pole for 2 Burpees,  Mosey to Corner 2 and complete, etc.

We stopped after we got to 8 burpees or 2 rounds.

Collected all the papers and met at the light pole for 10 burpees before starting back.  Again we stopped at the same 2 spots for 10 squats and 10 monkey humpers.

Since there was still a good bit of time left, YHC threw in some wall sitting, derkins, plank jacks, etc before actually making to the flag.

Here we did of a round of call an exercise.  The PAX does the exercise while the caller does 12 merkins.   2 laps around the parking lot and a little Mary to complete the time.

Announcements:

Lots of events coming up.  Look at the backblasts or even the F3 Gastonia Events page.

Prayer Requests:

Roscoe and other police with RNC in town.

PAX on IR

Les Nessman’s M

Double Stuf’s Father.

Tube took us out.

Watts Up Powering Down…

The day of the workout marked 20 weeks since the start and completion of the last relay race in the country outside of Gaston County, the Mortimer 100. To commemorate the event, the weinke would be focused on finding as many hills in order to start 2021 Mortimer training.

Warm-up
SSH
LBCs
Imperial Walkers

Hipaa took Pain Lab Q; Boot Camp went off to HTFU

Mosey across the street to the library parking lot for a little baby hill to start with
Round of Jack Sprints
Up the hill 1/3 of the way, 5 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill 2/3 of the way, 10 Plank Jacks
Back down the hill, 5 Seal Jacks
Up the hill to the end of the parking lot, 15 Plank Jacks
Back down the hill, 5 Seal Jacks

Mosey to the hill at First Pres
Partner up at bottom of hill near Boy Scout hut
Partner 1 runs up the hill
Partner 2 AMRAP exercise
Switch until both partners completed all 3 exercises
Round 1 – Merkins
Round 2 – Squats
Round 3 – LBCs

Mosey to the hill at the track next door at the school
Elevens
Imperial Walker Squats at the top of the hill
Big Boy Sit-ups at the bottom of the hill

Mosey to the base of the entrance of Partners on New Hope
Round of Escalator
First stop
Hand Release Merkins
Second stop
Hand Release Merkins
Freddy Mercuries
Third stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Fourth stop
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers

Due to time crunch had to take the elevator down but at the bottom one more round of each exercise
Hand Release Merkins
Freddy Mercuries
American Hammers
Monkey Humpers

Mosey back

Stop in Parkwood parking lot for 10 LBCs

Mosey back to start

At this point, you’d think the announcements would be irrelevant but two are still upcoming.
Annihilation at Gashouse on 8/27 (Gump Q)
Mt Mitchell Hike 9/27

Prayers for the PAX and families of F3 Gastonia

Prayer to take us out

I always find it fascinating how God gives you the right message from his word when you need it. As I checked my phone after the workout, the daily verse notification had hit my phone.

Psalms 121:1-2
1 I lift up my eyes to the hills. From where does my help come? 2 My help comes from the Lord, who made heaven and earth.

Seemed ironic after a hill-themed workout that this verse with a message to lift our eyes to the hills would appear on my phone. It made be think of all the struggle, pain, hurt, and strife in our world right now, but through it all, God offers help, hope, and love. It’s up to us as a group of men to be leaders and spread that same love to our families, our friends, and our community. I think back to the sights we saw on the Mortimer of God’s creation. The same God that made those hills and mountains will provide a way for us to get through the hills and mountains in our own life. Just know that we are never alone, and I’m thankful to have you men as friends that lift me up and hold me accountable.

Warm up:

Don Q x 10ic

Imperial Walkers x 5 ic

SSH x 10ic

Mosey to Field

The Thang:

1. 20 xDiamonds – Low Squat Leaps – 20x Normal
2. 20x 45 Deg. Merkin – Lateral Lunge Walk – 20x Werkins
3. 10x Slow Merkin w/ 5 sec hold – Pogos – 20 x Drop Merkins
4. DORA
   1. Crunchy Frog x 100
   2. Lunges x 200
   3. Mt. Climbers x 300
5. 40m x 10 every 45sec.
6. Stretches

Mosey to Flag

Joined Painlab for some core work

COT

So YHC gave Kinus a note and said he would be glad to take the Q from him Saturday and got the Ok from the site Q. Great! I don’t get out to this AO enough. It actually has some strong thngs to do if you are willing to do them. So with Pain Lab along with us we proceeded to get with at the appointed hour. Went like this:

Arm and trunk stretches.

SSH X 20

IW X 20

Cotton picker X 20

grapevine stretches

Copperhead squats X 20

Saddle up boot campers! Off to the frozen tundra, so named for the big Green “G” at the entrance to the middle school

Six shooters

10 burpees

lap

20 jump squats

lap

30 merkins

lap

40 Mtn Climbers

lap

50 CDDs

lap

60 LBCs

lap

Over to the tables for some work:

10X, 15X, 20X

Dips

stepups

dirkins

Mosey down into the Valley of Sin for Triple nickels, a circular path as opposed to up and down the hill.

Bottom: HR merkins X 5

Top: Big boy situps X 5

Rinse and repeat 5X

Saddle up after this as it was almost quarter till and mosey back to the flag.

Rugby sprints:

Set 1: 10 merkins

Set 2: 10 diamonds

Set 3: 15 Werkins

Burpee suicides, 5X

Lunge forward two parking spaces, lunge back one, burpee

Few minutes of Mary as Pain Lab got back.

NMM:

Good push by the pax today. It was actually quite nice, a little less humid than it has been. Which is good! Really want to recognize Roscoe and Stone Cold right  now who are in the eye of the storm with their respective police force jobs. One question we need to ask these guys again and again is “How can we help?”. Let’s keep them in mind.

Also we are thinking a lot of folks out there that are either near or gone beyond a breaking point with all this social isolation. It can only go so far and we need to help folks who essentially collapsing because of it. And work toward a solution for this whole mess we find ourselves in. Which is where we will find opportunity. It’s these brothers, we just got to work on it to find it and make things happen.

Tesla

7:00, ready to roll.  I’ve got my daughter’s speaker, fumbly fingers, have to listen to the advertisement first, time to roll.  Volume or for some reason something was not working.  You know you may have a Q fail on your hands when Whoopee becomes your new IT guy.  He got us going.  Quick disclaimer, as the burgeoning sound of Neil Diamond’s America starts I commence the reading of The Declaration of Independence.  Dang, somehow the preamble of the song got away from me and we got right into the beat.  Had to drop my reading and call out the first exercise…..Side Saddle Hop as you like, oyo!!!

Part way in, Merkins IC – 10.

Squats 10 IC

Neil Diamond is still singing ‘America’, let’s do up/downs on Today!!!  There’s a whole lot more of those than you think and Rudolph figured that out as he was trying to keep one on one inline with the music.

Cranked up the Spotify July 4th extra special celabratory music on and off we go to front parking lot of FPC.

First song……Martina McBride, Independence Day (I know, it’s not exactly about 4th of July, but I do love this song).  Side straddle hops entire song, 3 burpees on Independence Day.  On Let Freedom Ring stanza we take a lap, sort of rinse and repeat to the next lines.

Done, lap around FPC.

Second song……Toby Keith, Courtesy of the Red, White and Blue.  Zombie Walk during entire song, 5 burpees on Red, White and Blue.  Don’t laugh, it worked.  Well, laugh if you like cause the whole time was kind of funny.  But it actually did work.

Lap around FPC, stopped short at area that looked good.  The distance was too long for the next song, but it sort of worked.

Third song…….Born in the USA, Bruce Springsteen.  Run clockwise around large island, every stanza of Born in the USA you make a 1/4 turn.  Hereto, Run, Karaoke, NUR, Karaoke, etc. etc. etc.  It worked.

Well, at this point it felt like 7:53 but it was closer to about 7:23.  Went to the steps.

Eleven’s……Bottom, CDD’s.  Top, CDD’s.

Back up to the front, chewed off about 5 minutes doing a hold and burn while somebody runs.

Back to Schiele, bombed Painlab and Rudolph looked like he was working the group over well.

We wrapped up with the Military Medley.  In order, Army, Navy, Coast Guard, Air Force, Marines amrap each until complete.

Army-Merkins

Navy-American Hammers

Coast Guard-Flutters

Air Force-Starjacks (I clearly am unable to do these)

Marines-Burpees

Prayers/Concerns:  our Nation, men in F3 rise up and be leaders in your communities.

I had a great time this morning, think we all did.  It was an honor to lead.

Linus

Yah, I know.  I’m almost 43. and just now posting this backblast for # 42.

We did the warm up. we ran to the Baptist Church (Don’t tell Freight a Presbyterian and a Pentecostal wrote on the parking lot in chalk) 4 corners stations, Blocks for curls, over head presses, abyss merkins (optional, no sharing blocks) 21 of each, halfway to second corner, do a burpee, second corner, squats and monkey humpers, 42 of each, 3rd corner Merkins and Diamonds, 21 of each, 4th corner Flutters and LBC’s.

Rinse and repeat

Mosey to mental health center, Monkey humpers at the bottom, Nur up the hill, 5 burpees.  run back down, rinse and repeat, Return to Startex,

Covered 2.3 Miles.

Thanks for the 42 year blessings and support.

DFQ

Puppy Out.