Tag: GasHouse (Page 2 of 53)

It wasn’t really that gloomy.  The weather was just about perfect.

Good crowd for Painlab and Gashouse Bootcamp, especially considering the F4 event occurring at the same time.

Short disclaimer and warm up of Side-Straddle Hops and Imperial Walkers before the groups split up.

The bootcampers moseyed to the entrance to the museum parking lot for 4 burpees.  We headed toward the track behind Sherwood Elementary that included 3 stops along the way for 3, 2, and 1 burpee respectively.

Time for a super simple, modified Wolfpack Grinder Workout that included some moseying and 3 sets of 3 exercises X 4 times:

Round 1:  Merkins – LBC’s – Squats (Run half of track between sets of all 3 exercises – this would be the repeated rhythm for the workout with other runs across the field and back)

Round 2:  Derkins – Flutter Kicks – Lunges (3 sets with running in between each set)

Round 3:  CDD’s – Freddy Mercury’s – Step Ups

Round 4:  Dips – Dying Cockroaches – Calf Raises

To finish it out we performed 10 reps of the first 10 exercises (no Dying Cockroaches or Calf Raises due to time)

We started working our way back to the Schiele with stops along the way for burpees.

Pledge – Announcements – Prayers – Name-O-Rama

During the COT, Whoopee shared some info about TM (The Man) and The Campos, the original Saturday workout that eventually birthed F3.  One of the originals recently passed away.

Also, Whoopee spurred us during the workout to pick up trash around the AO at Sherwood Elementary.  Well done Whoopee as we did clean it up significantly.

Until the next one.  Aye.

Stroganoff

When Short Sale reached out to YHC to grab a Q, YHC knew exactly what he would do. Bring the blocks to Gashouse and administer the same Iron PAX challenge he led at Folsom a couple months ago! It’s a heck of a beatdown, and it truly is you vs. you.

Warmup: The usual stuff

PLEDGE

Nutria takes the pain lab boys and the boot campers follow YHC across Garrison to the library parking lot. Grab a coupon out of the bed of the truck and line up side-by-side on one side of the parking lot. The thing to remember is that all the exercises are performed in 25 rep sets. After 25 reps, set the coupon down, mosey to the other side of the parking lot, do 3 Burpees, then return to coupon and resume the reps until all reps for that exercise are completed. Exercises are reps were as follows:

• 200 Curls
• 175 Squats
• 150 Overhead Presses
• 125 Block Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs
• 25 Blockees

Mumble chatter was light, then got better after awhile. Some bad dad jokes (Broke has a few if you really have nothing better to do with your life). Some discussion on if (or when) the “b!tch” will be back. See Whoopee’s downtown BB if you need clarification. He wasn’t at Gashouse, either. The valley is deep.

All the PAX pushed hard. Like YHC stated earlier, this one’s a gasser. We put the coupons back and moseyed back to start just as the 8 o’clock church bells rang. Great work, men!

Announcements:

• 11/4 – 24 hour run at Old School. Start time is 0530. Also, Folsom will be closed and all Dallas boys meet at Old School for The Touchdown Beatdown. Winner takes the belt!
• 11/18 – F4 Trail Run at Midoriyama
• 11/23 – Ultimate Frisbee Tournament at Midoriyama Thanksgiving morning
• 11/25 – Speed for Need at the Christmastown 5K. HC to Broke if you want to push a track commander.
• 12/2 – Convergence at the Yank the Christmas party at Lewis Farm that evening
• 12/9 – Beer Ruck. BOS has the lead

Prayer Requests:

• Jackson Hall
• Turtleman
• Gumby’s Mom
• Kids  we will be pushing at the Christmastown 5k
• Clavin’s M
• Quiche headed to Pakistan

Great to see a lot of the Gashouse guys I usually don’t see. I hope the beatdown was worth the price of admission! Until next time –

L8R SK8RS,

Slaw

The humidity is still hanging on and it might impact what I had in mind for the bootcamp.

Quality crowd for both the bootcamp and painlab this morning.

The best part for me were two Kotters.  My nephew Prius came out for the beatdown along with Happy Feet (F3 Dads name – that will change today).

Disclaimer.  Pledge.

Short Warm-Up with 12 IC side-straddle hops and 12 IC Imperial Walkers.

The Thang

Mosey to the entrance to the museum parking lot (what will we do?):

2 burpees – let’s rehash The Forrest Gump (which we have not done in several years).

Start the mosey west on Garrison Blvd – quick stop at the first street for 2 burpees.

Mosey to the parking lot at East Garrison Baptist Church for some OYO work:

15 Merkins – 20 Squats – 25 LBC’s – 2 burpees

Mosey to the Taxco Mexican parking lot

Repeat OYO reps:  15 Merkins – 20 Squats – 25 LBC’s – 2 burpees

Mosey to the memorial in the center of Lineberger Park for some Dora 1-2-3:

Partner up  for cumulative 100 CDD’s – 200 Squats – 300 Flutter Kicks

While partner 1 performs the exercise reps, partner 2 runs up toward the pool to the top of the steps and back.   Everyone enjoyed this one.

10 count followed by a mosey to the top of the steps again for 2 more burpees before moseying further up to the picnic shelter inside the train track for more in-cadence reps:

12 Dips – 12 Step Ups – 12 Dips – 12 Step Ups – 10 Dips – 10 Step Ups

10 count before moseying back to the memorial in the center of the park.

15 OYO derkins – 10 OYO derkins – 2 burpees

Start the mosey back toward the Schiele:

1st stop at the corner convenience store – 2 burpees

2nd stop at Taxco Mexican Restaurant – 15 Merkins – 20 Squats – 25 LBC’s

3rd stop back at East Garrison Baptist Church – 15 Merkins – 25 LBC’s and finished with the Forrest Gump tradition of 20 Monkey Humpers along the edge of Garrison Blvd….always a traffic pleaser.

Mosey back to the Schiele.  Time for one set of 20 reps of dying cockroaches.

Done.

Annoucements:

Belmont ruck on 10/21

2nd F lunch coming up at Pita Wheel Gastonia

Prayer Requests:

Turtleman – Jackson Hall – Norwood

Good work men.  We covered just over 3 miles during the bootcamp.

Good to see some Kotters out at the Gashouse this morning.   A big welcome to Enos (Roscoe’s son and previously known as Happy Feet from his F3 Dads days).

Honored to lead.  Until the next one.  Aye!

Stroganoff

YHC took the Q at Gashouse on Thursday, and by Friday night, the ideas for a weinke started forming. Early in the evening on Friday, YHC remembered that tomorrow was his parent’s 50th wedding anniversary. This seemed like an important event, but how would that be relevant to the PAX? Then, later that evening after enjoying the music of the Liquid Pleasure Band in Mt Holly, YHC found out that it was the 50th anniversary of Hip-Hop. Who knew? As someone who experienced high school and college in the 90’s, this seemed significant due to the quality of hip-hop music in the 90’s. But once again, how would this be relevant ot the PAX? The events may have been less important for a global reach, but numbers are important. And the number 50 seemed like the right direction for the weinke.

YHC arrived to the Schiele on Saturday morning to find Flintstone and Virus in what appeared to be a post-run state. Thought they’d got in some EC and would be joining the crowd. Turns out, they were taking a little break half-way through their 14 mile mosey. Good work men.

0700 and time to get going. Brief disclaimer.

Warm-up
SSH IC x 10
Low-Slow Squats x 10
Merkins IC x 10
LBCs IC x 10
Imperial Walkers IC x 10
(That’s 50 in the warm-up in case you missed that)

The Pledge

Bootcamp moseyed off while Nutria took the Pain Lab crew.

Mosey to the steps at First Pres where I gave the Site Q the option of 5-10 or 10-5. After some explanation and deep, thoughtful consideration, Short Sale chose 5-10.
That meant 5 count of each exercise 10 times.
So 5 Squats at the bottom of the stairs, mosey up the stairs, 5 Big Boy Sit-ups, mosey back down the stairs.
Repeat that 10 times (Once again, that’s 50 of each exercise in case you aren’t keeping up).

Mosey to the parking lot of Parkwood. Earlier YHC had explained to the PAX about the relevance of the number 50 to which Short Sale responded if it was the anniversary of hip-hop, then why didn’t we have any music? This is what makes him the King of Q and YHC a mere peasant Q dealing out scraps to the PAX. Had the idea not formed at 9:30pm the night before, that idea may have come up but probably not. With only a phone in hand, YHC started playing the “50th Anniversary of Hip-Hop” playlist on Amazon music. This was extremely underwhelming, but YHC let it play nonetheless.

Here’s how the parking lot madness went…

Start in the middle of the 4 corners. Mosey to the first corner and complete 10 of the exercise. Then, return to the center for 1 burpee.
Mosey to the second corner (counter-clockwise) and complete another 10 of the same exercise. Then, return to the center for 1 burpee.
Repeat for all 4 corners. Once returning to the center, complete a final 10 of the same exercise and 1 burpee.
That made 50 of each exercise during a round.
Round 1 – SSH
Round 2 – Jump Squats
Round 3 – Flutters (Count both legs)
Round 4 – Hand-release Merkins
Round 5 – Calf Raises
Round 6 – LBCs
Round 7 – Air Presses
Round 8 – Lunges (Count both legs)
Round 9 – Crunchy Frogs
Round 10 – Mike Tysons

Once we completed round 6, time was running low. So we had to combine rounds 7-10. Instead of 1 burpee, we did 4 burpees to make sure we hit the count.
So that was 50 of each exercise and 50 total burpees.

With little time remaining, mosey back to the flag arriving at exactly the 1 hour mark.

Annoucements
PT Tests coming up; Classic next Weds @ Ricky Bobby
Kings to Crowder Ruck 8/27 (#1 in 3-part Ruck Series)
Coconut Derby 9/4 – the belt is on the line
Convergence on Labor Day (9/4) @ Caramount Park downtown

Prayer Requests
Mayor
Norwood
Nutria’s brother adoption
Turtleman

Prayer to take us out.

Until next time (shameless plug, which will be next Weds at The Labyrinth, 2nd Annual Back to School Q)…

Yesterday was my 53rd birthday so I decided to have a “53” theme to the workout.  For better or worse, I have not written out a weinke in years and today was no different.  We would figure it out.

Good crowd for both the bootcamp and painlab workout this morning and we gathered for the disclaimer and warm-up:

11 IC – Side Straddle Hops; 11 IC – Imperial Walkers; 11 IC – Squats; 11 IC – LBC’s; 9 IC – Merkins (total reps add up to 53 IC)

The Thang

Bootcamp group moseyed up to the Grier Middle School parking lot for the first round of exercises:

Bear Crawl across parking lot – 11 Merkins at other side – Lunge back to other side of lot (11 lunges per leg) Repeat 4 more times with the last set at 9 reps. (Total of 53 reps of merkins and lunges)

Mosey toward First Presbyterian Church with a stop at the steps at the Garrison Blvd light for 53 calf raises.  Dodge the traffic and mosey to the PAD and steps behind First Presbyterian for some Dora 1-2-3 with a “53” twist.

CDD’s (106 reps) – Squats (212 reps) – Flutter Kicks (318 reps) – Partner 2 ran up steps and tagged the building before returning.

Mosey off-road to the Sherwood Elementary track for some modified Wolfpack Grinder work.  We had a spectator with a dude on the Sherwood field practicing his golfing skills.  He needs to keep practicing.

The modified Wolfpack Grinder went like this:

11 Merkins  – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 11 Merkins – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 9 Merkins (53 total merkin reps)

Mosey to the closest parking lot beside the Sherwood field for some sprint & merkin work:

Split into two groups (3 & 4).  1st group sprints across parking lot and does 11 Merkins at opposite end and sprints back while 2nd group rests.  Repeat 4 times with the last set of 9 merkins.  (53 total reps)

Start working our way back toward the Schiele with a few stops on the way.  Mosey a short distance and then stop for 11 Squats + 11 CDD’s.  Repeat the mosey and exercises 4 more times for a total of 53 reps before arriving back at the start.

One minute left for Mary.  JJ called Flutter Kicks until our time ran out.

Good work men.

Announcements:  F3 Dads coming up on August 19th?  Another annihilation workout coming up.

Prayer Requests:  Praise for Radar’s sister; prayers for Norwood, Turtleman, Clavin’s M

Pledge of Allegiance followed by praying us out.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

I had gotten word that the boyfriend of one of Whoopee’s daughters might be attending with him.  I paused with this knowledge…..and reworked my planned wienke.  More pain.  I then remembered that I’m afraid of Whoopee’s M and decided maybe I should dial down the pain.

Good crowd for both painlab and the bootcamp.  The boyfriend did indeed show up so let’s get after it.

Circle up at 0700 for the pledge and warm-up:  SSH X 10 – Imperial Walkers X 10 – Gravel Pickers (not really but I did threaten them for Whoopee)

Bootcampers took off with YHC for a mosey up to the Grier Middle School parking lot.  I typically run basic Q’s and today would be no different.

20 Merkins – 50 LBC’s – 25 squats

Mosey to the next stop down Burtonwood Rd.

20 Merkins – 50 LBC’s – 25 Squats

Mosey to the parking lot in front of Ollie’s.

20 Merkins – 50 LBC’s – 25 Squats

Time for some modified partner Dora work:

Partner 1 does exercise – Partner 2 runs to upper end of parking lot, performs 1 burpee and returns to start the exercise

Cumulative 100 CDD’s – 200 Flutter Kicks – 100 Lunges

Mosey up to New Hope Rd for the next stop in the BOA parking lot.

20 Merkins – 50 LBC’s – 25 Squats (Whoopee performed some solo hip slappers on the BOA wall during this stop)

Mosey across New Hope to Dr. Feelgood’s office for some dips (20) and Derkins (20) and a selfie in front of his office.

Back across New Hope to Myers Memorial Church – great location on their steps for 30 calf raises.

Time to start the trek back toward the Schiele.  Moseyed back down Burtonwood with the next stop at the Pearson Properties building.

20 Merkins – 50 LBC’s – 25 Squats

Moseyed back to the upper entrance to Grier and the steps at Garrison for 30 more calf raises.

And for heaven’s sake, a quick stop for hip slappers (so Whoopee would shut up about them) against the Grier auditorium outside wall followed by some Derkins (15).

Mosey back to the Schiele to finish up with some Flutter Kicks and Goofballs (of course called by Sargento).

Announcements:

Blood drive coming up in a couple of weeks.  2nd F lunch at Logan’s next week.

Several prayer requests across the groups.

Welcome FNG Jackpot and Pacino (from Painlab)

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

Gashouse 5/20/23
Warmup with the Painlab guys.
SSH, Cotton Pickers, Hillbillies, ROL stretches, leg stretches on ground, Merkins. (Some of these did not meet the exacting standards of some Pax but we persevered). Timeframe is the Q for the Painlab guys and will have their backblast. A nice sized group of 11 bootcampers with Sargento joining somewhere along the way so let’s roll.

Mosey across the road to the far side middle of Parkwood Baptist parking lot.
Filthy Fifty Pain Clock – Start in the center (Clavin tried to help keep us returning to the same spot but I kept messing it up). Everyone stay together. Try to picture the parking lot as a big clock, no not a digital clock. Run to 12 o’clock, 50 reps of exercise, back to center, run to 1 o’clock, 50 reps of something, back to center, etc. all the way around to 11 o’clock. I thought our clock looked pretty good on Strava.
Exercises:
LBC’s,
CDD’s,
Squats,
Flutters (count right leg),
MNC’s, (SA loves those)
Merkins,
SSH,
Freddy Mercuries (count right leg),
Calf Raises,
Imperial Walkers (count right side),
Plank Jacks,
Overhead Claps.

Mosey to Presbyterian church to find blocks (not the official 35 pounders but my 24 pounders).
Curls x 30
OH Press x 30
Shrugs x 30
On Your Six Chest Press x 40
Triceps Ext x 30
Rows x 15 each arm
Swings x 30
Repeat Curls x 30

Mosey to Presbyterian back bottom parking lot closer to their ball field for Georgia Pine or Meet in The Middle. Partner up and run in opposite directions to the middle parking lot. When you meet, P1 squat holds while P2 does 5 burpees. Flapjack. Repeat until each partner has done 25 burpees. Meet back at the start. Round 2 is Plank Hold and Merkins x 10, up to 50 merkins each but most made 3 rounds. Round 3 we didn’t get to for time.

I try to have a theme or quote from someone dispersed throughout the workout when the Pax (or likely myself) may need a rest. Here are a few I read today mostly on Perseverance.
Quotes-
1. “If you can’t outplay them, outwork them.” ~ Ben Hogan
2. “What you lack in talent can be made up with desire, hustle and giving 110% all the time.” ~ Don Zimmer
3. “Life isn’t about finding yourself. Life is about creating yourself.” ~ George Bernard Shaw
4. “You just can’t beat the man who won’t give up” ~ Babe Ruth
5. “Before you diagnose yourself with depression or low self-esteem, first make sure that you are not, in fact, just surrounded by a**holes.” ~ William Gibson (Whoopee finished this one for us)
6. “Nobody ever wrote down a plan to be broke, fat, lazy, or stupid. Those things are what happen when you don’t have a plan.” ~ Larry Winget
7. (One of my favorites) 1 Corinthians 16:13 NASB “Be on the alert, stand firm in the faith, act like men, be strong.” Apostle Paul

Announcements: 2nd F Lunch at The Lodge Wednesday 5/24 at noon
Town of Lowell BBQ Event today

Prayer Requests
Huckleberry
Sargento’s Uncle
Ratchet son Jackson Hall is coming home from cancer treatments today
Turtleman
Kids graduating

**NMM Always a pleasure to Q at the original Gashouse site of my first post ever. Thanks to all of the Pax who posted today and got just a little bit better. Whoopee tried to sing but it didn’t go well. Great to see Medicine Woman as we go way back to “the leg” days. Stroganoff ran over 5 fast miles EC. Sister Act usually has more to say but I guess he misses his buddy Slaw who was away with Broke on a couples retreat I think. We got in 3 miles and a lot of reps so it was a good morning.

13 PAX in the rain at Gashouse on Saturday. A much better turnout than I thought. Some may have showed because they HC’d to help pickup trash after. I didn’t officially cancel that until about 0630 just to make sure people still posted. We will reschedule that soon.

Warmup:

Led by Tube. Then the bootcampers went for a mosey up to the front parking lot at Grier.

The Thang:

Dirty dirty triple nickel. Lunges on one end and WWl’s on the other. Every time you pass a drain do a burpee. There were 2. Next we mosey’d down to the track….Son of a….it’s locked! Mosey over to the Presbyterian parking lot. We got into groups of 4. I instructed the PAX to mosey a lap then carry one member of the team one lap. Rinse and repeat until all members had been carried. The intent here was for all members to be involved in the carry. Most teams messed this up. Maybe it was my directions. I’ll take ownership of this one. That being said even once they saw my team and heard my instructions they still didn’t comply. Some people are afraid of the harder thing. Proof of this was seen in the recent QvQ voting where the easier thing won out. Only by one so that leaves me hope! Any way back over to the Grier parking lot. Broad jump 2 spaces and do 10 burpees, 10 Bonnie Blairs, and 10 WWl’s. Do this 2 more times then bearcrawl back to the start. That’s 1 round. Do 3 rounds. Sounds simple right? Yeah not with this crowd. Especially Shortsale who complained that it wasn’t written out and laminated for all to see. Now I get why he does that. He can’t remember what to do. No wonder he spent the first 10 minutes of his QvQ finally not working out and just walking around yelling instructions. It wasn’t until I called him out for Qing and not doing that he joined me for the exercises. Noted he didn’t mention that in the BB. On this fine morning he decided to ramp up his mummblechatter to try and get at me. The problem was when the real work started he couldn’t do both….hate to see it. Keep practicing Shorty. After this we moseyed down to the corner of the museum for a few rounds of wall sits and Mike Tysons to finish things off.

COT:

Pledge

Namerama

Announcements

Prayer request

Moleskin:

I’d also like to note that I picked up the 6 during this workout and I did not see Slaw doing the same. #Freight2023