Tag: GasHouse (Page 14 of 53)

Gashouse, the original F3 Gastonia site was ready for another Stroganoff Q, even if YHC was not.

Being easily influenced by Whoopee’s peer pressure, I showed at 0600 for some Iron Pax EC along with Whoopee, Roscoe and Watts Up.  That was a great idea……..

We returned for a good crowd for the main workout.

Voodoo had the Painlab Q.

No FNG’s.  Quick disclaimer.  Pledge.

Quick warm up with on 10 IC Imperial Walkers.

Painlab off with Voodoo.   The rest followed me.

The Thang

We moseyed to the newly paved parking lot at Grier Middle School to start with some Stroganoff 5’s:

Bear Crawl across parking lot – 10 Merkins – Lunge walk back across parking lot to the starting point (That’s one)

Rinse-Repeat 4 more times for a total of 5 (Good way to warm up)

Mosey to the track for the main event – This is where the mumble chatter elevated and the Q began to lose control of the workout.  It started with my quick explanation of what we were about to do with a paraphrased recap:

”Gee, that’s original”; “He said hard…..and long”;  “That’s what she hoped”;  etc, etc.

Let’s go.

In Cadence exercises as follows:

10 Merkins – 15 Squats – 25 LBC’s – Run 1/2 Lap

10 Merkins – 15 Squats – 25 LBC’s – Run 1/2 Lap

10 Merkins – 15 Squats – 25 LBC’s – Run 1/2 Lap

10 Merkins – 15 Squats – 25 LBC’s – Run 1/2 Lap around to picnic table area

Footnotes:  Somewhere during the first or second rounds, the music selection (from Roscoe’s phone I believe) shifted to Tiffany’s – I Think We’re Alone Now……I have no idea when, how or why but this is when I knew I had lost control.  This quickly deteriorated into the 1/2 lap run turning into a skipping, disco, danc-a-thon, soul train….epic moment, if I can be so bold.  The music theme continued with many similar songs from the 80’s/90’s. It was fun.

At picnic tables, time for another round of IC Exercises:

10 Derkin’s – 25 Flutter Kicks – back to track for 10 Walking Lunges per leg followed by a full lap around back to Picnic tables

Rinse-Repeat two more rounds

Round 3 (In Cadence)

15 Dips – 25 Freddy Mercury’s – 15 Calf Raises

Rinse-Repeat two more times

Side Note #2:  The chicanery continued throughout the exercises

Time to mosey back to the Flag for some Mary.

IC Dying Cockroaches – IC Homer/Marge (From Roscoe)

Bells ringing – we are done.

Announcements (Out of control):  If you didn’t know, the BRR Ruck is this week; 9/14 – 9/11 memorial climb; 9/21 – Stop Soldier Suicide 5k in Belmont with Speed for Need; Many other events on the horizon

Prayer Requests (A little less out of control)

COT – Ball of man

The Moleskin

This was one of the more entertaining workouts that I have been involved with in a while and not sure why other than the outrageous mumble chatter and music and chicanery (I like that word and one that is often discussed during Q Source).  It was also a reminder of an often overlooked reason for F3.  Let us men act stupidly, immaturely and relieve the tension and stress of everyday life.  Daily life is hard.  If you’re trying to be a consistent High Impact Man (HIM), it can be even harder, but worthwhile.  F3 helps invigorate that Male Community Leadership by allowing us the outlet needed to help us be better elsewhere.  This is why I want to see our region grow and continue to bring others into the fold of F3 Gastonia.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

YHC and Linus had been trying to come up with ways to keep GasHouse and PainLab new and interesting. One such idea was happened today…

All the “hype” was the site Q’s were taking today – you know plain vanilla stuff. Instead, YHC and Linus decided to switch Q’s unannounced to the PAX until execution. Linus did the disclaimer (since there was an FNG), pledge and the warmup, but then announced “He didn’t feel like running today” and asked YHC to take them running. And off we took. Apparently, there was a bit of confusion as some the PainLabbers initially took off too, but that was quickly rectified. 8 PAX joined YHC as we headed to Grier Parking Lot.

Udders was asked for an exercise – Burpees (and this was after a warning to choose wisely).
So it was rotating bear crawls across the parking lot, 15 Burpees, lunge back.

Outhouse – same question…. Imperial Walkers.
Rotating bear crawls across the parking lot, 15 IWs, lunge back.

Wolverine – CDDs
Rotating bear crawls across the parking lot, 15 CDDs, lunge back.

During the above, YHC inquired if the PAX knew what today was. Once we got past the obvious, they hit upon the answer – the start of college football. Next question, how many teams in the ACC. Udders was ready for that one… 15, but only 14 for football. The significance of that will be seen shortly.

All of sudden, there was TopHat. He claimed to still be stretching for his late arrival, bringing the total to 10 at GasHouse.

We continued on to Burtonwood and then down to the stairs behind FPC.

Next was to partner up and do 150 each of the following exercises to spell out YHC favorite team:

CDD
LBC
Elbow to Knee (75 Each Side)
Merkin/Morrocan Night Club (75 Each)
Squat
Outlaw (modified to 140)
Nolan Ryan (75 Each Side)

There was some chatter about UNC, NC State, and where was the “P” in Clemson, blah, blah, blah. Let’s get to work.

Once everyone was done, did a quick count off. Still had 10 PAX, no one had been lost.

Repeated the count off, amazingly it still came to 10, so time to mosey to the Grier track.

15 Squats
Mosey 1/2 Lap
15 Dirty Dogs each leg.
Mosey to start.

Dirt and TopHat got to choose the next round…
So a repeat with 15 Diamond Merkins at the start and 15 Imperial Walkers at the 1/2 point.

Now it was time to head to the wall…
Assume the People’s Chair the first PAX would do 15 Overhead Claps, when he was done the second, on down until all had PAX had done them. If you were not doing the claps, do air presses.

Up the stairs and out to the entrance to Grier. Line up and do 15 Monkey Humpers with your back to the street.

Somewhere in here, Udders asked if we would get the other 0.3 miles in.

Not wanting to disappoint, mosey back to Burtonwood and then back to the Schiele.

Still had a few minutes left, so a little Mary…
Hayzus – Merkins IC
Dirt – Freddie Mercury and Mercury Freddie IC
Defib – Mountain Climbers IC

Thankfully the bells of freedom rang.

Linus lead us the rest of the way…

It was an honor to lead GasHouse. Everyone pushed hard and I appreciate it

Great to see PAX from other regions pushing the rock when out of town.

Watts Up powering down.

This seems like a strange question to use as a theme to a workout, but one that seemed worth testing. The thought came to mind because later that day YHC was heading to Sliding Rock. As I started to plan a weinke, I knew I’d first need a hill worthy of this test. I knew almost immediately where the adventure would take any PAX willing to make the journey.

As opposed to The Pub where YHC usually shows up about 2 minutes early in time to plant the flag and call out the route, I arrived at the Schiele with plenty of time remaining. After finding out Doby had Q at the Pain Lab and quickly planning the warm-up, it was 0700 and time to get going.

Disclaimer

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

Turned it over to Doby who led the PAX in 15 Imperial Walkers.

The Pledge

At this point, the brave Bootcamp PAX left the Pain Lab crew behind and set off on their journey.

Mosey to the front parking lot at Grier Middle. This is where pre-workout surveillance comes in handy. There had always been speed bumps in the parking lot that I’d used for markers. Since they repaved the parking lot, those speed bumps were gone, but there were crosswalks which would serve the same purpose.

Lunge to the first crosswalk and do 5 burpees. Then lunge to the second crosswalk and 5 more burpees. At this point, the PAX may have got the hint that they were not going to skip leg day today.

Mosey to the Parkwood parking lot. As YHC announced to the PAX, no upstanding Carolina fan could Q a workout without a set of 4 corners. Around 4 islands in the parking lot, 10 Crunchy Frogs, 20 Squats, 30 American Hammers, 40 Flutter Kicks. After each set, run to the next spot and perform the next exercise. It was mentioned that in the 4 corners, the pace was slowed so should we walk to each corner. However, this is the Roy Williams era so the pace is sped up and the PAX would run to each corner. Just imagine Roy on the sideline waving his arm for us to get down the court and over to the next station. After completing one trip around, we reversed course and ran the exercises back around. 40 Flutter Kicks, 30 American Hammers, 20 Squats, 10 Crunchy Frogs.

Mosey to the starting point of our climb. This climb would take place up the hill at the Dept of Veterans Services off New Hope. YHC shared with the PAX my trip later that day to Sliding Rock where it would be an easy slide in cool water. This slide would be neither easy or cool.

Partner up. Partner 1 would perform the S-L-I-D-E while partner 2 would either Bear Crawl, Lunge, or Nur up the hill. When partner 1 returned, partner 2 would run while partner 1 did the exercise of that round.

S – Squats
L – LBC
I – Imperial Walker Squats
D – Derkins
E – Everest

Everest is an exercise that was done as a group. Lunge, lunge, squat (basically, it’s a zombie walk uphill).

About two-thirds up the hill, YHC called for another E – Empty Wheel Barrel. One partner gets in Crabwalk position while the other partner holds his legs (like a wheel barrel). This was met with a great deal of angst and proved to be uneventful, but we at least had to try.

After abandoning our empty wheel barrel, the PAX continued the Everest climb until we got to the sign labeled Assembly Point. That marked the end of our journey to the top of Everest. We stopped for a group picture, and then moseyed back.

We stopped along the way to the Schiele for a deconstructed S-L-I-D-E

Squats in the Marathon parking lot
LBCs in the Parkwood parking lot
Imperial Walker Squats in the First Pres parking lot
Dips in the office parking lot beside First Pres
(mini) Everest climb through the Schiele parking lot entrance.

We arrived in time to hear the bells.

Announcements
QSource 0730 on Sunday after Coconut Horse and Crossroads
Celebration of Pizza Man’s relative on 8/17 from 10-2 at Rankin Lake Park
Casino Night benefiting Gaston Residential Services on 9/7 – See Rudolph for more info
Whetstone program

Prayer

Until next time…

I have had the good fortune of Q’ing a bootcamp on my birthday the last few years.   My birthday this year fell on a Sunday so I took the Saturday before.

There was an FNG for Painlab so we had a quick disclaimer before a short warm up:

SSH X 15 IC (That was enough)

Rockabilly took the Painlab group and YHC took 7 with me for a bootcamp.

The Thang

We moseyed to the back of the Library to start the Apollo 300 Mission:

This will be my 49th birthday, today is the 201st day of the year and it is also the 50th anniversary of the Apollo 11 moon landing.  49 + 201 + 50 = 300 reps of something….at least that’s the logic I used to come up with the number 300.  Let’s do this.

Partner Up for some Mission 300 work:

Partner 1 runs from the lower parking lot up the stairs to the back door of the library and does 10 Merkins; partner 2 is doing AMRAP exercises as follows:

Round 1

AMRAP LBC’s – 10 Merkins at the top

Perform 5 times each person

Round 2

AMRAP Squats – 10 Merkins at the top

Perform 5 times each person

Round 3

AMRAP Flutter Kicks – 10 Merkins at the top

Perform 5 times each person

25 Merkins

Mosey to the track at Grier some OYO work:

Start with 25 OYO Merkins.

10 Lunges – 10 Merkins

5 times total

Mosey to far end of the track

Rinse-Repeat

Mosey to far end of the track and on to the picnic table area for some final IC work:

Dips X 10

Freddy Mercury’s X 20

Rinse-Repeat

Mosey back to the Flag to finish up with some short Mary:

Freddy Mercury’s IC X 50

Slaw with some Michael Phelps IC X 15

First Presbyterian bells ringing.  We were done.

Pledge.

Announcements.  Prayer requests.  Name-o-Rama.  Named FNG – Professor.

6 for Coffeeteria at Union Diner.

The Moleskin

If wondering, it was 300 Merkins and a load of reps of several other exercises.

Thanks for helping me celebrate my birthday weekend.  Thanks for enduring my logic to get to 300.  F3 and you men have meant more to me than you will ever know.

Until the next one.

See you in the gloom.  Aye!

Stroganoff

9 PAX for a lovely morning at Gashouse. The weather was just beautiful. The temperature and humidity were perfect! That lie was even hard to type.  Anyway we didn’t stand around to long. Whoopee, who had been out rucking, had to hit the road but was going to stay for the warmup. Pledge, bye Whoopee! Let’s mosey. Off to the track we went and added in a lap for warmup.

The Thang:

So when I see things I’d like to do I take a screen shot on my phone and when I’m planning a Q I’ll glance back through these sometimes. So this one was borrowed from I think a Whoopee Q from about 2 years ago. Partner up, P1 runs one way and P2 runs the other. When you meetup do 10 booyah merkins. Keep running the same direction you were going but switch and NUR. Keep doing this until you get to zero. It was mentioned when this was done before it was at Sherwood and that track is smaller, yeah yeah whatever!

Once that was complete we tried something I borrowed from the honey badger in fort mill. Bear crawl 30 yds, turn around and broad jump back. After every 5 jumps stop and do 3 burpees. We did the style the recent record setter chose where you put your chest on the ground and hands out to the side. So this really sucked! Calls for an omaha were heard but ignored. I mean I wanted to but I had that moment of clarity that said this is why we are here. If we stop when it gets hard we won’t ever get better! So we did this for 5 rounds. Many were seen lying about the ground once we were done.

So we headed back to the wall at the Scheille for some more work. Walls sits, Mike Tyson’s, more wall sits with foot stomps and hallelujah’s. We finished off with a zombie walk and heard the bells ring as we made the turn in the parking lot.

COT:

Announcements- 7/20 F3 dads at Folsom, tubing. 7/21 Tronmoss 5k.

Prayer Request

Moleskin: T-claps to all for the hard push today. I definitely would not have done that on my own. Good to see Gump drinking the koolaid. Roscoe beasted a 7 mile run EC

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