Tag: GasHouse (Page 13 of 53)

Seven total for some EC Rucking.

Not that gloomy.  A little cool.  Last day before time change.

Disclaimer as we did have an FNG.

Quick warm up that included some IC exercises as follows:

The Pledge

10 Side Straddle Hops; 10 Imperial Walkers

Time to split up.  Painlab with Hipaa.  Bootcamp with YHC.

The Thang

We moseyed up to the front parking lot at Grier for some Strognaoff 5’s:

Bear Crawl across parking lot – 10 Merkins – Lunge Back (That’s 1 set)

Rinse-Repeat 4 more times for a total of 5 sets

Mosey the long way to the steps behind 1st Presbyterian Church for some partner work:

Partner 1 run up the steps and do 5 merkins while Partner 2 performs Amrap exercises as follows:

Flutter Kicks – 2 Sets

Carolina Dry Docks – 2 Sets

Squats – 2 Sets

Merkins – 2 Sets

Mosey to the Grier track for some ab, shoulder and lap work:

25 IC Flutter Kicks – run 1/2 lap – 25 IC LBC’s – 40 IC Moroccan Night Clubs – run 1/2 lap

Rinse – Repeat

Round 2:

25 IC Freddy Mercury’s – Run 1/2 Lap – 25 IC Dying Cockroaches – 15 IC Merkins – Run 1/2 lap

Rinse-Repeat

Time almost up

Mosey back to the Schiele to finish up some short Mary before the church bells ring

COT – Welcome Footloose

Good work men.

Until the next one.

Stroganoff

This morning 16 PAX showed for the Redwood Original workout in the Gashouse.  16 total, with 8 for Painlab and 8 for Bootcamp.  Here is what went down.

#Pledge

Warm Up: SSH (numerous while waiting for Sledge-0-Matic to get out of his car and join the PAX), Low Slow Squats, Merkins, LBC’s,

The groups split up.  Bootcamp went to the Insurance agency parking lot across the street and up the hill to the west of the Museum.  At the bottom of the hill complete one exercise, run to the top, complete second exercise and return to base.
20 Mountain Climbers, run to top, 30 Flutter kicks, return to bottom

15 CDD’s, run to top, 20 LBC’s, return to bottom

20 merkins, run to top, 20 Imperial Walkers

10 burpees, run to top, 20 WW1 situps

Repeat except run halfway up the hill.  Whoopee had to leave to go speak to the Mended Heart society. A mentor of mine was a member of this group that helps encourage others with heart disease to keep pushing the rock.  Thanks for all you do Whoopee.  #Excusedabsence  (Whoopee also had his rucksack and sandbag for some track work EC before the workout.

Mosey to the Library for a set of ring around the parking strip.  (lateral plank walk in a circle)

Mosey to back of library and partner up for mini Dora 1-2.  YHC was going to give a breather to the PAX so asked Dirt to share something good that happened to him this week.  He took about 3 seconds to share that he worked out, went to work, went home and spent the evening with his M.

P1 completes exercise and P2 runs up library steps and completes 5 jump squats and returns.  Aggregate work 100 merkins, 200 squats.

Mosey to Nature trail to the amphitheater.  50 Calf Raises, mosey to memorial benches.  20 dips IC, lunge walk ½ way around pond.  2 sets.  Dr. Seuss needed to see more of the trail so we ran to the Catawba Indian Village, the Grist Mill, and stopped for some Al Gore’s while Short Sale shared a good news story about some quality time  and taking advantage of the opportunity to spend a couple days with his 2.0.  YHC had to audible the Al Gore since his story was longer than anticipated.  He certainly learned a lesson from Dirt.

Back to start for some Heel touches and dying cockroaches until we heard the bells.

Announcements:  Dark Helmet will be speaking at Rotary meeting this Thursday.  If you want to go, RSVP to Sargento or Stroganoff.

Prayer Requests:  Peace for Anchorman, prayers for Sledge-o-Matic on his election.  He could use help at the polls on election day.  Prayers for Tuna and OIB runners for safe travels.  Prayers for the family of Bryan Davenport, the young man that passed away in Charlotte last week.  Prayers for those battling addiction and struggling with mental health issues.

Glad to take the Q when Linus needs help, and always good to see the showing, especially when many are out of town running races.  Kudos to Dirt, Whoopee, Dr. Seuss, Sister Act, and maybe more for the EC before the workout.

In case you haven’t heard, Mack Brown is back as head coach for the North Carolina Tar Heel football program.
Leading up to Saturday as I planned a theme for the workout, YHC had the Friday night game featuring the undefeated Tar Heels against Wake Forest on the brain. The game didn’t turn out as I’d hoped, but why let one loss deter the use of a perfectly good weinke. A subsequent loss to the smelly folks from the mountain top has further lessened my enthusiasm for putting out this backblast. To the best of my recollection, here’s what went on…

Warm-up
SSH x 15
LBC x 15
Merkins x 15
Imperial Walkers x 15

Turn Pain Lab PAX lose to Hipaa

Stop at the flag for The Pledge

Mosey to the Grier parking lot. Stop at cross-walk. Lunge to the road hump. Merkins x 5. Nur to the next road hump. Merkins x 5. Bear Crawl to the cross-walk. Merkins x 5.

Mosey down Burtonwood Dr (left out of Grier parking lot) with a stop at the cul de sac on the left. LBC x 15.

Mosey to the office building on the left. Partner up. Partner 1 runs around the building and back while Partner 2 stays and does AMRAP exercises. Round 1 = Flutters. Round 2 = Squats. Round 3 = SSH.

Mosey to the parking lot in front of Ollie’s. Here’s where the MACK theme comes in. Same partner. Partner 1 runs to the other end of the parking lot while Partner 2 does exercises. After both partners complete exercise, move to next aisle for next exercise.

Aisle 1 = Mountain Climbers
Aisle 2 = American Hammers
Aisle 3 = Crunchy Frogs
Aisle 4 = Kraken Burpees

On the curb in the parking lot. Dips, Mike Tysons, Rocky Balboas, Dips, Mike Tysons, Rocky Balboas.

Mosey to the wall at Ollie’s. Wall sits with shoulder presses.

Mosey to the back of Ollie’s for a jump up the wall, climb through the rail, and bear crawl down the ramp.

Mosey back with two stops for LBCs. One more stop at the bus entrance of Grier for more LBCs.

Back through the Grier parking lot. Stop at cross-walk. Merkins x 5. Bear Crawl to road hump. Merkins x 5. Nur to next road hump. Merkins x 5. Lunge to cross-walk.

Mosey back to the Schiele in time for a trip around the parking lot to help Stroganoff get to 3 miles and 1 round of Mary (Dying Cockroaches).

Announcements
Stop Soldier Suicide 5k
GO Month
Make sure you share Facebook posts from F3 Gastonia for further reach

Prayer Requests
Mayor/Dolph travels
Hipaa family, loss of his uncle
Voodoo, office manager’s father
Time Frame’s dad
911 Stair Climb

Prayer

Glad I finally got this written. Until next time…

A group of concert goers showed up at the Gashouse for some entertainment.  Two FNG’s showed up, one for Painlab and one for the Gashouse.  I had EH’d a friend and told him to make sure he wore a concert or favorite band tshirt and he didn’t disappoint.  He had a sweet Jimi Hendrix shirt.   Clavin had a Lallapalooza tshirt (not to be confused with Hipaapalooza), I had Motorhead, Whoopee borrowed an AC/DC shirt, Short Sale borrowed an Iron Maiden shirt, but the best was Linus with a Tiffani shirt.

At 0700 sharp we did the pre-concert tailgate (warm up) with SSH, Merkins, LBC’s, and Squats.  We performed the Pledge and then split up for the workouts.  Bib Pappi had the Painlab Q and has already completed the BB.

We then moseyed backstage (Sherwood jungle gym)

5  pullups, 20 plank jacks, 30 flutters, 6 pullups, 20 Plank Jacks, 30 flutters, 7, 8, etc.  Some comments that we were backstage at the Mall for the Tiffani show.

We NUR’d halfway around the track and to the stairs at the church for the Opening Act.

Dora 1,2,3  100 Merkins, 200 LBC’s, 300 Squats  (with partners)

We stopped in plank to go around the circle to describe what we are thankful for, then moseyed to the front of the church for the Mosh Pit.

5 burpees and then slam into each other for a lap around the circle and repeat.  We then moseyed to the ampitheater for teh headliner at Red Rocks (the

Headliner  (Red Rocks)

Go to Schiele Steps to the amphitheater:  10 heels to heaven at the top, 10 jump squats at the bottom.  Several rounds of this and then switch to dips on the steps and Dying Cockroaches.

Then it was off to the Encore (Mary) with the Painlab.  Hipaa called 5 burpees OYO, then Clavin called something but the bells rang and we were done.

Big Pappy took us out in prayer.

It is always great to see Tophat out on the weekends!  Linus didn’t disappoint with the Tiffani shirt.  (even it if was homemade, ie. “bootleg”)  Whoopee asked our FNG what his favorite types of music are and he replied “anything but country”.  Hence the nickname “The Possom”  (think George Jones).

Always a good day at the Gashouse.

Roscoe