Tag: GasHouse (Page 12 of 53)

I’ve been working on an idea for a fitness challenge that would be inclusive of all PAX and needed a chance to test part of it out. Today seemed like the perfect day and this AO works for what I want to do, so let’s get after it. 17 total PAX gathered for the pledge and warmup and then we split off into two groups, seven headed off to Painlab with DaVinci and 10 poor souls made the decision to follow YHC for boot camp.

After a short mosey up up to the track at Grier I laid out the plan for this first part of the workout :

400 meter run

400 reps (100 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

200 reps (50 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

100 reps (25 each of Merkins, LBC’s, Squats and SSH’s)

400 meter run

This was the portion of the workout that I was using to help me with planning the future challenge. Keep a lookout for details coming soon. It won’t be easy, but it’s you vs. you and the goal is to help you push yourself to get better.

Next up was a mosey over to First Pres for some “extended” suicides.

Run to the first island, perform 5 Diamond Merkins and then back to the start for 5 Burpee’s. Continue in this manner increasing Diamond Merkins to 10 reps at second island, 15 reps at third island and 20 reps at fourth island. Rinse and repeat replacing Diamond Merkins with Big Boy sit ups and Burpee’s with Imperial Walker Squats.

This was the portion of the workout where the mumble chatter really got going. Sister Act began to question everyone’s form, JJ said something about this being his first (and last) time attending one of YHC’s boot camp Q’s and Short Sale was being Short Sale….encourager, antagonizer, etc.

We’ve still got a little time left so let’s mosey around to the back of the church and get in a few more reps. Bear crawls across the parking lot with 25 plank jacks at the opposite side, then lunge walk back with 25 jump squats (x3 rounds). At this point the MC has been ramped up a notch. YHC is accused of being too much like Tesla and The Nantan halts the workout to challenge Sister Act to a fight. I think the elder statesman may have stunned the bat flipper as the challenge was not accepted to my knowledge.

Time’s almost up, so it’s back to the flag where we finished up with 22 for the vets called by Pizza Man. Painlab guys joined us for the COT.

Announcements

”Sword” is now an official AO. Meets at Ingles in Dallas on Monday’s at 5:30am. Run/ruck/walk and be inside Ingle’s by 6am for discussion of a weekly bible verse.

SFN will be at the Community Foundation Run in Gastonia again this year. Reach out to Pizza Man if you can Q.

P200 meeting 1/26 at Cavendish Brewery at 3pm

Prayer Request

Gumby

F3 Nation mission trip in Peru

Each other

JJ took us out.

NMM

YHC issued a challenge in a BB earlier this week for the Q’s to bring a verse, encouraging word, quote, etc. to share with the PAX at the end of each workout. We discussed how something so simple could have a big impact on someone without you even knowing. DaVinci came prepared and shared Galatians 6:2 – “Carry each other’s burdens, and in this way you will fulfill the law of Christ”. Strong words brother!

I’m Broke

Now here’s a little story I gots to tell about an F3 AO you know so well.
It started way back in history with Adrock, MCA and the Mike D.

If you don’t know who those three guys are, those were not 3 FNGs from a recent post. They were the three members of the Beastie Boys. And YHC just happened to be sitting in traffic listening to their song Check It Out, when YHC saw that Linus needed a Q for the upcoming weekend at Gashouse. What better theme than a Beastie Boys-inspired Q? I’m sure the four PAX that posted that AM would have come up with a long list of topics to base a weinke other than the Beastie Boys’ greatest hits.

Arrived that morning with a plan to ruck prior to Gashouse. Knew it may be a solo effort since most of the other ruckers were at Folsom for their little GoRuck training session. Wound up circling the Schiele parking lot for the better part of an hour. Long story that YHC would detail further if this backblast wasn’t so late in being created.

0700 on the clock and time to go.

FNG present so we went over the 5 core principles.

Warm Up
SSH x 15
LBCs x 15
Merkins x 15
Imperial Walkers x 15

So the Beastie Boys had 5 studio albums, the PAX would have to name their albums in order to avoid doing 8 burpees. The first member of the PAX who could name the album could avoid doing the burpees.

Album 1?
Hipaa correctly guessed License to Ill so he was exempt from the 8 burpees. Everyone else, 8 burpees.

Left the Pain Lab crew with Hipaa while we moseyed to the Middle School parking lot. Had a blue tooth speaker playing the Beastie Boys greatest hits while we worked.

Album 2?
This is the point I realized that the 4 PAX with me were not BB fans growing up.
The answer… Paul’s Boutique
8 burpees for all

Mosey to the parking lot at First Pres.

In honor of the only deceased member of the BB, we did MCA’s (useless fact, Adam Yauch – MCA died of cancer in 2012. My sister-in-law was a cancer nurse at the facility where he received treatment. She said he was a super humble and nice guy.)

Anyway, MCA’s are Elevens with Mountain Climbers and Abyss merkins.

10 Mountain Climbers in the parking lot, then up the hill to the outdoor benches for 1 Abyss merkins.
Back down the hill for 9 Mtn Climbers, then up for 2 Abyss merkins.
Rinse and repeat until 1 MC and 10 Abyss merkins.

Mosey up the stairs to the covered pad.

Album 3?
No chance. I think at this point YHC cut the burpees to 6 and decided to count down with each album.
The answer… Check Your Head

In tribute to their second album Paul’s Boutique, we did a round of Paul’s.

Half the PAX ran around the building, down the stairs, then back up the stairs while the other half stayed and did AMRAP for the 5 exercises. When the first half returned, they did the exercises while the second half ran the loop.

P People’s Air Presses
A American Hammers
U Up Straddle Hops
L LBCs
S Squats

Album 4?
Nope… 5 burpees
The answer… Ill Communication

We next did a round of merkins to the BB hit “Girls”. In the plank position, while the song plays do plank jacks when they say “Girls” the pax does a merkin. Second half of the song, shoulder taps while the song plays and a merkin for every “Girls”.

Mosey to the track at the elementary school.

Album 5?
What do you think?… 4 burpees
The answer… Hello Nasty

“Wha Cha Wha Cha Wha Cha Want” was a hit song (yes, it was a hit song) from the Check Your Head album. So YHC asked the PAX what exercise they wanted. Mosey half way around the track. Stop for a exercise of the PAX choice. Then mosey to the other side of the track. Another PAX chose an exercise. Stopped 4 times so that each PAX could pick an exercise.

Album 6?
—–… 3 burpees
The answer… To The 5 Boroughs

Mosey back with a stop in the First Pres parking lot.

Album 7?
At this point, I would have had trouble. So… 2 burpees
The answer… The Mix-Up

Mosey to the Schiele. Quick round of wall sits. Mosey to home.

The Pain Labbers gathered around.

Album 8?
Blank stares… 1 burpee
The answer… Hot Sauce Committee Part 2

As a group, 8-count Body Builders to the BB song “Body Movin’”. The song says, “You will do this 4 times with the left, 4 with the right, then 8 times with both, then repeat.” Sounds to me like the song literally called for 8-count body builders. After seeing that the PAX had enough of the body builders, we Omaha’ed into a couple of rounds of Mary.

And time…

Announcements
Lake Wylie F3/FIA Convergence – 2/15
Operation Grumpy Old Men – potential low impact/walking AO – Contact Bandit if interested
Rice and Beans – Good job to Anchorman and all that participated
Spartan in April – see Gump if interested

Prayer Requests
Time Frame and M
Dry Rub and M
Voodoo family friend – 23 YO w/ cancer; several in that family dealing with cancer
State of the nation

Prayer to take us out.

Welcome FNG Rush (Shawn Pittman).

Until next time…

Playlist
Sabotage
Brass Monkey
Ch-Check It Out
Intergalactic
No Sleep Till Brooklyn
Hey Ladies
Paul Revere
Shake Your Rump
Fight For Your Right
Sure Shot
Wha Cha Wha Cha Wha Cha Want
Pass the Mic
The New Style
Egg Man
Time to Get Ill
Girls
Body Movin’

Attendance from Twitter/Facebook.

Ghost Flag was lost during this visit.

If you want to know more, you shoulda been there.

YHC was trying to plan PainLab this week and quite honestly having trouble.

Rudolph noticed both Gashouse and PainLab had no Q listed and hit us up, mentioning he had an idea. While this probably wasn’t what he had in mind, Linus and YHC pulled the switchroo.

Subsequent to that decision, HIPAA pulled the “let’s ruck to Walmart and back for Operation Sweet Tooth” for EC. So YHC wasn’t sure the plan as my original Hero of the Day workout was such a good idea, but what we did was better?

C’est La Vie

And 0700 hits.

No FNGs, so an abbreviated disclaimer is given.

YHC did warmup, but not sure all the exercises or counts?
Goof Balls IC
Something Else IC
Moroccan Night Club IC.

YHC took GasHouse out of parking lot heading East, leaving PainLab with Linus.

We stopped at the stairs at Burtonwood Dr. for the following:
25 Calf Raises Right Leg
25 Calf Raises Left Leg
25 Calf Raises Toes Pointed Out

Then onto the Grier track.

25 Reverse Crunches, Lap around track, plank for 6.
(5 Burpees, 10 High Knees) x 2: lap around track, plank for 6
Some other exercises, lap around track and over to picnic tables.
25 Dips and 20 Step Ups Each Leg
25 Dips and 20 or 25 Derkins
25 Dips and 20 or 25 Incline Merkins
Lap around the track and over to the wall.

Have a seat on the wall. After a bit 25 Air Presses and 25 Overhead Claps were called.

Time to mosey/frogger across Garrison and around FPC to the stairs for some 11s. Merkins at the top and Monkey Humpers at the bottom (thanks Boudin)

Mosey/frogger across Garrison to the stairs near Burtonwood for a repeat of the Calf exercises, adding 25 with toes pointed in.

Then back to the beginning for a little Mary until PainLab joined up.

0800 hit and we knocked out the pledge.

Announcements:
Christmastown Family/2.0 Ruck Wednesday, 11-December.
Guest Q at Gashouse, 14-December – Pac-Man.
40/50 ending “Not so CSAUP, CSAUP” 21-December at each AO.
Convergence at GasHouse 28- December.
Christmas Party 04-January

Prayer Requests:
Dry Rub’s M
Broke’s M
Les Nessman’s M
Freight’s family

Rudolph took us out.

Moleskin:
The crowd was light for Coffeteria this week. I encourage everyone to stay around and break bread with your brothers.
It Will be worth your time.

Colossians 3:23
Whatever you do, do your work heartily, as for the Lord rather than for men,

You can catch another installment of Watts Up’s Q at Folsom on 14-December.

Until then,

Watts Up powering down.

Wow, hard to believe that we are about to close out another year.   The pax in our region continue to work hard and have shown the discipline to consistently push the rock the entire year.  No time to let off the gas now, let’s finish out the year strong.  Make plans  to spend time with your F3 brothers at our end of year Convergence.  Not only a great time of fellowship, but a beatdown will be delivered!!  Look forward to seeing everyone there.

Convergence:

Location:  Gashouse

Date: 12/28/2019

Time: 7:00

QIC:  TBD