F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (Page 29 of 53)

Epic Gloom

November 7, 2017 / / 0 Comments

All the conditions were present that precludes a perfect storm. A rainy, overcast day. Daylight savings time has Midoriyama in the dark by mid-workout. A fog bank rolled in. The setting could’ve been the post card for epic gloom conditions. The icing on the cake actually began a couple days ago when the site Q  became a social media troll and raided my M’s Facebook page for an incriminating photo of YHC. YHC can’t prove it, but is 99% certain site Q got some tech assistance from Floppy Disc! YHC LOVES TWITTER! Almost all Gashouse PAX lit YHC up like a Christmas Tree on Twitter and helped fan the flames that help create awesome beatdowns. As YHC rolled in, he was instantly asked many questions on the meaning behind the pic. To make a long story short, YHC was  pushed into the Taylor Swift train (a couple years ago) via his 2.0 and her BFFs. Truth be told, many F3 dads have been on the same journey YHC is traveling. Man up and admit it. You guys like Taylor Swift as well. YHC was posing a silly pose to get a laugh out of the M and the kids. It has also generated a few laughs lately as well. Glad YHC could help out. As 17:30 hit, site Q rolls in hot while disclaimer is stated. PAX instantly did their greatest Taylor Swift heart pose to welcome him in. YHC was so proud. Alright men, let’s get to it.

Warmup: 

  • SSH x 15 IC
  • Don Q’s (sorry Tool Time) x 10 IC
  • Merkin Wipes x 5 IC (look them up, work great. Great crowd pleaser)
  • Michael Phelps x 10 IC
  • Cherkins x 10 (It’s a slow motion Def Leppard Merkin and touch forehead to ground)

PLEDGE

Mosey to playground real quick to get everybody’s daily dose of pull ups (Hats off to Pizza Man) 6,5,4,3,2. 20 total.

Mosey to long parking lot for bear crawl Merkin Ladder. Bear crawl across parking lot. Stop at every other line and perform 2 merkins. Keep this up for approx. 35-40 yards. Site Q accused YHC of performing these to punish him for the aforementioned photo trolling. Maybe. Maybe not. Anyway, moving on…….

Mosey to large soccer field at back of park. Burpee Suicides. One Burpee at the end of field. Run to the different lines on soccer field and back, increasing burpee count by one. 28 total burpees.

Quick count off and then escalating four corners.

Corner one- 10 Werkins

Corner two- 10 Werkins, 20 Squats

Corner three- 10 Werkins, 20 Squats, 30 CDD’s

Corner four- 10 Werkins, 20 Squats, 30 CDD’s, 40 Flutter kicks (20 each leg)

YHC then called for de-escalator 4 corners. Same exercises as above, just performed in reverse order.

PAX then lined up for an Indian Run back to Turd Shack closest to the flag. Fastest Indian Run YHC has ever participated in, for sure!

Wall work at Turd Shack. 3 rounds of:

Donkey Kicks x 10

Hip Slappers x 10

Wall Sits with 25 overhead presses.

Short mosey to the flag with 22 Merkins for the Vets led by Oompa Loompa. AYE!

And that, as they say, was that.

Announcements:

  • Advisory Board meeting this Sunday @ Cavendish brewery.
  • Christmas party Dec. 1st at Lotus. $30 per person. Money must be in to Freight by 11/18/17.
  • Dec. 2nd – Convergence at Gashouse. All AO’s will post there. This is also when we will collect toys for Operation Sweet Tooth.
  • F3 Dads this Sunday @14:30. Reach out to Roscoe or Whoopee if interested.
  • F3 Ruck/ Hike on 11/19. Crowders Mtn. to Kings Mtn. (or vice-versa)

Prayer Requests:

  • Brown Streak and his family on the passing of his Father.
  • Oompa Loompa’s 2.0 is facing foot/ankle surgery.
  • Other PAX who have friends/ loved ones battling cancer.

YHC led us out in prayer.

Moleskin:

The earlier darkness and cooler temps make Midoriyama a “morning like” AO. It was awesome to see my brothers pushing and encouraging each other in the foggy gloom. Every man was pushing his best. Defib and Tyson were in beast mode today. Lil’ Sweet shows up late and worked out in his work clothes! Tiger rolled in and joined us at the pull ups. Solid work, sir! Hope to see you back out at Midoriyama. Don’t look now, Roadie- you are becoming a runner! Shout out to Swimmer for not stopping and pushing every Burpee out during Burpee Suicides. Also, Oompa Loompa for posting in Houston, Texas this morning, then double-timing back to Midoriyama for the evening workout! Outstanding! Wojo can still out-sprint everyone even when his back is knotting up. Blart posted sick today and never splashed Merlot. He was close a time or two, but he choked it back down. Sister Act for getting the work done, no matter what you throw at him. He’s a machine. Tool Time- it’s great to see you back out in the gloom, sir. Solid work (as always). Freight was always keeping the mumble chatter lively while still encouraging the PAX in his own way. YHC calls it “constructive sarcasm”. That’s why he’s the Nantan. Def Leppard rolls in, plants the shovel flag, and immediately gets to it. Don’t let the Silver Fox fool you- he’s always “in it to win it”.

Like YHC stated earlier, great work by all. Thank You for allowing me to lead a wonderful group of men today. If you haven’t been to Midoriyama lately (or ever), come on out. The weather is fine.

Slaw

 

Walls of Jericho

November 5, 2017 / / 1 Comment

For some reason, Sunday afternoon, Hushpuppy got the urge to Q Monday’s workout.  Maybe it was a drive to do more, or sheer stupidity, or maybe YHC just wanted a workout that didn’t include backwards running up hills.

Warm up: Imperial walkers, Toy Soldiers, LBC’s, Planks, Flutters, Mosey, Pledge:

Tha Thang: Mosey down to the SECU bank because it was the best building I could think of we could run all the way around.

Walls of Jericho: 7 reps of exercises, followed by a lap around the building:  7 merkins, then a lap, 7 hip slappers, then a lap, 7 SSH, then a lap, 7 squats, then a lap, 7 shoulder taps, then a lap, 7 hillbillies, then a lap, 7 Burpees, then a lap.  Mosey up union, through the neighborhood and to Marthas front yard.  Whoopees favorite, Jack Web 11’s.  Jack Webbs at the top, squats at the bottom.

Jailbreak back to startex:

Strong work.

Sorry it took me 6 days to post the BB.  Q’ing again Friday 11/7 Down Town.  Can’t wait!

F3 Dads at Martha’s House Pre-Blast

November 4, 2017 / / 0 Comments

UPDATE…

Update:  So the temperatures should be in the high 40’s so make sure you bring an extra sweatshirt for your 2.0’s and M’s for after the workout.  The planning committee has also updated the menu for the after workout replenishment since only the truly hardcore PAX will eat ice cream when it is cold outside.  (If you still want to bring it, I will help eat it)

Here is what is being provided thus far….

Guts and I are providing the hot water for a hot chocolate bar.  I am also bringing some green tea for your hauty tauty types that drink with your pinky raised (you know who you are).  I am bringing about 30 coffee cups, spoons, waters.

Hush Puppy is bringing the charcoal for a smores bar.  If you want smores, bring the requisite ingredients.

What is still needed?  We need cookies, waters, hot chocolate packets, smores, granola bars, and anything else you want to eat and share with the PAX.

What else do I need?  I need a few 1st F Q’s to help lead the workout.  YHC torqued his Achilles running with Rob Jones in Charlotte Thursday.  When something hurts when you are running with Rob Jones, you keep running.  It is just the way it is.

So….be prepared to help Q the workout Mary style and remember who the audience is.  Whoopy reminded me the last time we did F3 Dads I may have been a little too “default aggressive” in pushing the young PAX.  We will be better this time!  See you tomorrow!

Without reading the rest of the original post, here is the most relevant information cut and pasted for your simplicity.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

 

Gentlemen,

 

My six year old has been wanting to attend an F3 workout for the last few months and I can’t let him down.  So….back by popular demand, we return to Martha’s House for another rendition of F3 Dads.

Here is what you need to know.

Where:  Martha Rivers Park  I have picnic shelter #1 reserved from 1500-1900.  This is the one beside the sand volleyball  area and first one on your left as you enter the park.

When:  Next Sunday, November 12th.  The kid and family friendly beat down begins at 1430 hours.  To be clear, sons and daughters are welcome as well as spouses.  All ages, all inclusive, pets on a leash, etc.  Bring a friend….everyone gets a nickname.

What:  The workout will start at 1430 hours.  I will have a weinke but if anyone wants to Q some of the workout that is fine with me.  In fact, I am on call next weekend so please have some ideas in case YHC uses Q privilege and calls on you to lead.  This will  be a fun filled event for all ages.  The workout will end at 1515 for a COT and BOK.  (Ball of kids)

After the workout we will have an ice cream social.  All family members are welcome!

What to bring:  We need a few coolers with water.  We need bowls, spoons, ice cream, and ice.  I will bring some but we will need more.  Bring friends who need F3.

Bring volleyballs, frisbees, footballs, soccer balls, boomerangs,  but no My Little Ponies, or Teletubbies.  There is no power at the shelter so someone bring an old school boombox so we can jam out.

If someone wants to prepare an age appropriate lesson or two along the way, let me know and we will make time for that too.

Wear your F3 swag and represent and maybe we can EH some bystanders during the workout.

Remember that the next Sunday the 19th we will hike Kings to Crowders Mountain.  That pre-blast is yet to come so be on the lookout.

 

80s/90s Halloween Costume Party/Workout!

October 29, 2017 / / 1 Comment

I put my hand up on your hip. When I dip, you dip, we dip……

 

….blared from my speakers as I pulled into the Gashouse with my neon-banded head banging and fist pumping out my window. Is that Richard Simmons, I see in the parking lot to greet me? No it’s just Hushpuppy. Then I see Mayor wearing his actual workout gear from his HS wrestling days and Strogonoff has raided his wife’s workout drawer. Then things really got crazy as Patrick Swayze walks right off the Roadhouse set and onto the Schiele parking lot. (Edison in all his “jortsy-glory”!)

Alright let’s blast the tunes and workout!

The thang:

  • Warm-up (“aggressive warmup” according to Mayor) in Schiele parking lot.
  • Pledge.
  • Then mosey to Grier track with “Baby Got Back” blasting alongside this group of “Outsiders” as women and children screamed on Garrison Blvd.
  • Split into 4 groups of 3 to work at assigned stations:
    • #1 = 25 Merkins & 25 WWI Situps
    • #2 = 25 Squats & 25 Arm Squats (aka: dips)
    • #3 = 25 CDDs & 25 Freddy Mercurys
    • #4 = 25 LBCs & 25 Thor Hammers
  • After each station we grouped up on the track to complete a Snake Run around the track. (Music playlist = Tootsie Roll, Bust A Move, OPP, Jump, It’s Tricky, and of course, Ice Ice Baby!)

 

  • We then split into 2 teams of 6 and played an epic game of Ultimate Frisbee. Every time a team scored the opponent had to do 10 burpees. —- I thought I was tired from the workout but literally almost splashed merlot when I tapped into those competitive juices.

The good guys won and we moseyed back to the schiele. Mayor had an extra challenge on the return run with the extra sized head on his shoulders to carry back after a diving (uhhhmmmm…..falling) TD catch!

 

Great time had by all. Thanks to all the good sports that joined the costume party.

 

I want to thank TimeFrame for sharing a very good word that was on his heart. I was honored to meet him and to hear a part of his story and how F3 has truly helped him become a better man this past year. Aye! Thanks for the share brother. Perfect end to a great morning.

After essentially taking a 5-month break from F3, I really needed that workout and good time (more than many of you know). Thanks men.

Named our FNG, welcome to CarLot! Announcements. Prayer. Close.

 

 

Gashouse 200

October 22, 2017 / / 0 Comments

I knew the numbers would be down since some of our PAX were getting it done at the Tuna 200 CSAUP event.  So as a tongue in cheek tribute, I came up with the Gashouse 200.  This was a Weinke that is best for a large number of PAX as a team format.  We only had 8 total and since Rudolph had a sick kid he had cancelled the Painlab but Oompa Loopma was having none of it and decided to Q so he and Sledge-O-Matic stayed back for Pain while the other 6 of us divided into two teams.  After a quick warmup and pledge we kicked off the Gashouse 200.  Team One consisted of EZ Rider, Lil Sweet, and TopHat.  Team Two was YHC, Happy Feet, and Davinci.  After the second station, we decided to stick together as a group and that was a good call for enhanced fellowship.  With more PAX it would have been a full on jailbreak race.  I will pull this one out again and improve it based on the lessons learned.  Anyway, here is what we did…

 

1.     Mosey to steps at Grier JR High.  P1 and P2 run, P3 does Merkins….you get the idea Dora 200 Merkins

 
Dora 200 LBC
Dora 200 Air Squats
2.    Mosey to the back of FPC  to the outdoor worship benches near Parkwood (Teams can’t start until all members present) 200 tricep dips (alternate partners until complete)
3.    Mosey to the gristmill at the Schiele Nature Trail 200 combined Air Squats
4.    Mosey to the gazebo at the pond 200 combined Air Squats (I like air squats)
5.    Mosey to the Indian Village 200 Combined lunge walks
6.    Mosey to the Playscape Village 200 Combined SSH

 
7.    Mosey to the Pain Lab area 200 Step Ups

 
FINISH AT THE WARM UP AREA AND WAIT FOR THE SIX 200 second Plank

Happy Feet hasn’t been to a workout since F3Dads Martha Rivers edition and it was great having him today.  Oompa and Sledge took a pass when they were invited to finish the 200 with the rest of us on the trail.  It was great seeing TopHat somewhere besides the Goat!  Several PAX had to work so only three showed for Coffeerama.  We missed the rest but had prayers for the Tuna 200 participants and EZ Rider had a prayer for a very young man who had a kidney removed recently.

The PAX were wondering if the Linus will lead us in the Great Pumpkin again this year.  Next Saturday would be the day.  Will we see the Great pumpkin?  Will we see Linus?

As always it was a pleasure to lead this fine group of men!

 

 

300

October 7, 2017 / / 0 Comments

8 men showed for another shield lock. I dug into the old files and found a previous workout I really liked and thought I would bring it back. The last time we did the 300 workout was in December 2015 and I believe Roscoe carried a shield and sword thru the whole workout. No shield or sword today….maybe next time. I started with a quick description then read part of the speech from Testacles (TEST-a-klees) from the sequel movie for 300. That was not his real name, Billy Madison-I know you will correct me at some point, being the movie hound that you are. The speech was basically that if you need a reason to push a little harder, look around you. Your shield lock is the motivation for improving. Enuff said, start the WU:

SSH X 10 IC then 50 single count squats in honor of Sparky’s son Madden who has his VQ today in Folsom. You have probably seen him on elementary school calendar’s floating around. He is the guy with his shirt off and a boyish snarl that makes the boys tremble and the girls go weak in the knees. Hey Madden, if you are reading this, stay away from Audubon Drive. I have 3 girls and need to keep them focused on something other than your guns.

Pledge then 2 for PainLab led by Mayor and 6 pax to mosey to the track at Grier Middle School. Here goes the 300 Workout: 6 exercises, 10 reps each with a lap around the track followed by 6 hip slappers.  6 exercises X 10 reps X 5 laps = 300. I threw in the total of 30 Hip Slappers just to make everyone smile a little. Exercises were squats, merkins, flutterkicks, gorilla humpers, scorpion dry docks, and lunges. The hip slappers were a crowd favorite I think. There was some mumble chatter but nothing too overwhelming. I believe this is when a train came by so we saluted with some burpees-see below.

We then meandered to the little courtyard area with steps and continued with the 300 theme. Partner up, P1 runs up the (approx 15) steps then down the 15 steps (total 30 for you fellers who ran out of toes counting) while P2 does flutter kicks. I got a few funny looks from the Pax when I said we were going to do 10 rounds each…..30 steps X 10 rounds = 300. We got through it and the mumblewhining got more prevalent from an unnamed pax called Stroganoff. That part always makes me happy.

The last part of the 300 workout today consisted of Merkins and Squats. Sets of 30 Merkins followed by 30 Squats for total of 5 sets each (ran out of gas but I will claim it was because time was running short). 30 Merkins X 5 sets + 30 Squats X 5 sets = 300 total reps. We did a few of these sets on our mosey back to home base and arrived in time to close things down with the PainLab.

Announcements: Speed for Need, 3rd F event on Friday, 10/13/17 (next week) at New Covenant Church at 7pm for about an hour or 2-check with HushPuppy, Freight, or Sparky for questions. Roscoe is organizing an F3Dads event with 2.0 and a Kings Mtn/Crowders Mtn Ruck/hike/sprint for 2 Sundays in November (12 and 19)-look for a pre blast soon.

Quick word at end about why we post-it is NOT for the exercise. You can get the exercise any time at all and impress your M (in your mind) by working out. You post for the guy next to you. He needs you and you need him-if not now, sometime real soon. Get out of bed and post or make that trip to Midoriyama you have been wanting to for so long. Someone is counting on you being there.   I just read about Bulldog planning to drive an hour to post in Atlanta. You really gonna complain about the 10 minute drive to a GasHouse AO because you are tired? Really????!!!!!!

enjoyed it this morning guys-see you in the gloom-Whoopee

 

F3 Gastonia 50 mile relay dry run

October 2, 2017 / / 0 Comments

Well this F3 Gastonia 50 mile relay has been in the works for sometime and with the Tuna 200 coming QIC figured it might be a good time for a dry run and to get some of the PAX to start training for it.  With that being said…we ran…took a break…ran some more…took another break…and ran a little more!!! Around 50 miles to be exact.   During the run we ran through or ran by all 10 AO’s in F3 Gastonia.  This was a good time with my F3 brothers…I think starting at 4am brought the best out of everyone.  I can’t really explain what these events are like but the reasoning behind this 50 miler is to give a relay race opportunity to everyone within F3 Gastonia and so that you wouldn’t have to be away from the family for a couple days.  Trust me when I say that this 50 mile relay will be no walk in the park but when you are with the HIMS in F3 Gastonia there are no words that can describe it.   This BB could go on for days with all the mummblechatter that went on, so I highly suggest that you start training NOW because you do not want to miss this event, IT WILL BE EPIC!!!  There will be more information about the event coming soon!!!

Special thanks to all the HIMS that made this dry run happen!!!  There is absolutely NO way this would have been possible without each of you!!!

Until next time Pizza Brah is OOOOOOOUUUUUUUTTTTTT!!!  (Show to know)

The rubber meets the road, Schiele Backblast 9/30/17

October 1, 2017 / / 0 Comments

06:00 – Hushpuppy unloaded 8 heavy tires in the church parking lot and arrived at the Schiele for EC.  looked around for others but crickets.  .  . Ran from the Schiele to the middle school track for 2 laps and back to the Schiele (exactly 1 mile).  Still no-other Pax.  06:40 Squirt and Co arrive and then Shrink, so we have a quick 3rd F discussion about giving.  The quote that stuck out the most was by Thomas Jefferson; “Aa candle loses nothing when it lights another candle”.  Share your light!

07:00, Startex: Hushpuppy had the disclaimer, did some plank work and some flutters, then turned it over to Rudolph for more warmup.  he immediately called for 1 Burpees, quite the surprise considering he’s a “no-impact” guy.  We then did some Imperial walkers, and other stuff I forget.  We split up and 9 crazy men followed YHC to the Middle school for more plank work and what would become more of a cardio workout that I expected.  Then it was on to the Church where we found 8 tires waiting for us.

Partner up,  sit across from each other with tire standing up in between, pax feet open and against each other.  Tip tire back and forth to each other 25X push for each partner.  one partner was down hill and worked a little harder than the other.

Then partner 1 does toe taps on the tire while partner 2 planks with feet up on other side of tire (shoulder tap or derkin position).  Step right off the tire (1), back up on the tire (2), step left off the tire (3) back up on the tire (4), repeat this 4 count 25 times, all the while the first partner is doing toe taps.  Once 25 is complete, switch positions and repeat.  Partners sit back down at the tire, but now different partner is facing up hill and repeat the push back and forth 25 times.  Shoulders were burning pretty good by this time!

Stack the tires up out of the driving lane and mosey to the Large hill at the veterans hall!

5 Burpees at the bottom of the hill, nur to the top, 4 Burpees, run to the bottom, 3 burpees, nur to the top, 2 burpees, run to the bottom, 1 burpee.  Recover.  After a while, nur turned into klaw.  Mosey south on New hope to intersection and did 10 Monkey Humpers IC to show Gastonia our best side.  I think only 2 cars came by.  Bear crawl up the hill in the grass and jail break to the top parking lot.  At the top we saw the beautiful sunrise and the Charlotte skyline and being the picture guy I am, couldn’t resist the opportunity.

Mosey back to the tires, Partner up with different partners, 1 partner flips tires down the parking lot to the median (about 20 parking spaces) while partner 2 does squats.  Roll tire back to top, Switch places.  Mosey back to Schiele for wall sits, wait on the 6, and then back to startex for about 3 minutes of Mary.  Hope Davinci’s muscle cramps have eased up.

Rudolph reports painlab did work from the toes to the brain, and it was evident by the seat on Gacy’s shirt.

Strong work by all,

Prayer requests were quiet and may have been do to the cardio leaving little oxygen in the brain.

Speed for Need and Christmastown 5k, 3rd F event at Hushpuppy’s church 10/13/17 7pm, 3rd F will move to Panera after the workout and subjects will be provided by Qsource and Maxwell.

Gashouse 3rd F Coffee-rama

September 28, 2017 / / 0 Comments

When: Friday, October 13th, 2017, 7:00-8:30ish pm

Where: New Covenant Church,  631 Efird St Gastonia NC (Corner of Hudson and Efird

Who: Hosted by Hushpuppy and Midwife, All Gashouse pax

Opening by Hushpuppy, Special guest speakers Sparky and Freight

Moleskin:

The long mentioned but often ignored 3rd F will be celebrated on Friday, October 13th (total coincidence that day was chosen!). As Dredd recorded in Freed to Lead, the first F is the Magnet.  lets face it, we posted to that first workout with the hope of becoming a stallion like Dolph, but we end up returning because of the second F, the Fellowship.  It becomes the glue that keeps us together, posting at ungodly hours to sweat and splash Merlot in the gloom.  But sometimes we shy away from that 3rd F,  finding it mysterious and religious. We hear that and in the back of our minds wonder if something Pentecostal might rub off on us.  In reality, Faith is the dynamite which activates what we do!  It is that thing inside a man that says “If I can do this, I can do more for my family, my neighbor, and my community!”

Tha thang:

I encourage every High Impact Man of the Gashouse to join us at New Covenant Church for Coffee-rama and Conversation.  Midwife will host us in the coffee lounge at NCC and  YHC will open up with a testimony of how God has brought me from a life of drugs and near death experiences to the Gashouse and a new life, Freight and Sparky will share on family and community leadership through the Dynamite of Faith.  This will not be a sermon preached from a pulpit, but friends gathered to strengthen each other in our faith.

Tweet an HC if you’ll make it and Post!

THE ROCK GOT PUSHED

September 23, 2017 / / 0 Comments

6        showed for a mystery q ,  but after a few clues on the twitter machine as Tsquare would say,

not much of a mystery. I had a couple guys at work that I ‘ve been trying to get out and they made it today.

Disclaimer was given and off we went 3 for pain lab

Warm up as follows

SSH  X 10 IC

MTN CLIMBERS X 10 IC

MERKINS X  10 IC

Mosey to flag for pledge

Then on to the picnic tables beside track behind Grier middle School for some dips 15 IC and Step ups 20 OYO

for three sets

 

Next short mosey to steps behind Presbyterian church for some chalk art fun YHC had arrived a little early to

scribe some things out so here is how it went

 

MERKINS

LBC’S

TRI PRESSES WITH COUPONS

SQUATS

WIDE MERKINS

SEALJACKS

DIAMOND MERKINS

JUMP ROPE

DIPS

CURLS

PLANK JACKS

MTN CLIMBERS

PAX  to perform each exercise then up stairs and back down when down everyone does 5 burpees then switch

to the next one.

took  a break to catch our breath with some calf raises on steps

then pax performed 21″s  with blocks 3 sets of 7 curls

then back to front of shield for some peoples chair until six returns and while there had to do a few hippslappers

not a crowd pleaser so on back to flag area for some mike Tysons 10 IC

 

 

 

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