F3 Gastonia

Fitness, Fellowship, Faith

Tag: GasHouse (Page 31 of 53)

folsom four corners

August 17, 2017 / / 0 Comments

Six men entered the muggy gloom for Hank’s first Q in quite some time.   Before we started a few of us thought the world was ending as Sparky AND Allen Tate both arrived early.   Hank proceeds to hand out jumps ropes and instructs everyone to grab a block from Sparky’s truck.  As 0530 hit, it was time to clock in.

Warmup – 15 good mornings with blocks.

Take your block and let’s mosey.

Mosey to the lower parking lot for 4 corners.

Start at corner one with jump ropes and then mosey, with your block to corner two for blockees.  mosey back to corner one for more jump ropes.  mosey to corner three for merkins, back for blockees and back for jump ropes.  mosey to corner four for lbc, back for merkins and blockees and junp rope.  mosey all the way around for squats, back for lbc, back for merkins, back for blockees and back for jump rope.

then mosey for a bit.

back to collect the blocks and jump ropes and back to the launching point.

50 lbc IC. time.

announcements: speed for need, jj5k, burpeethon.

prayer requests: allen tate’s coworker and friend.  hank’s dad, roadie’s grandmother in-law.

BOM: yhc took us out.

Red Light, Green Light

August 14, 2017 / / 0 Comments

In the rain these HIMS were outstanding!

Warm-up
SSH 20 IC
Merkin 10 IC

Workout
Ran down Riverwood Pkwy and stopped at Plantation Trail for 10 SSH.  Ran to River Ridge Drive for 20 SSH.

Continued on to Village Ridge Drive and ran up the hill stopping at each street lights for 5 Merkins.  Once we reached the top it was back to the bottom where we ran backwards to the first driveway on the left and did 5 Merkins (2 rounds).

We then ran to the parking lot of O’Reilly Auto Parts on Union and for some Mike Tysons.

Then onto the old Harris Teeter parking lot and split up into 3 groups and did 2 rounds of sprints.

Walking over to the front of Bellacino’s, we watched the traffic signal at Neal Hawkins/Union.  When we had a green light it was lunge time, but when it was red we had to stop and perform burpees.

Once we made it to the ATM, we did 5 squats near the road and ran to the building for 5 merkins.  Then 10 squats and 10 merkins. Then 15 squats and 15 merkins. Then 20 squats and 20 merkins.

Onto the wall in front of the bank where dips and derkins were crushed by these men.

At the completion, we were wet from the rain but stronger. Great job everyone!

Forrest Gump Returns for Pain

August 13, 2017 / / 0 Comments

The sun rise is getting later these days so it’s looking more and more like the real gloom at Gashouse on Saturday’s.

Several showed for a great 3rd F message from JJ.

Several more showed up and wondered who had the Q as it was not posted earlier in the week.

The mumble chatter varied from mild laughter to disgust when it was revealed that YHC would be leading the workout this morning.  Not sure what that meant.

However, off we went with a quick warm up in cadence:

SSH X 10

Merkins X 10

Imperial Walkers X 10

Pain Lab and regular workout then split up.

Mosey to the flag for the pledge.

The Thang

What now?  Left…right….where to go……let’s head toward Lineberger Park as Forrest Gump had not visited the Gashouse in quite a while.

Group mosey to the Baptist church just up the road for some in cadence work:

Prayer Squats X 20

Merkins X 11

Flutter Kicks X 30

Mountain Climbers X 30

Mosey to second stop at Hillbilly’s BBQ for more in cadence work:

Hillbilly’s X 20

Merkins X 12

Flutter Kicks X 30

Mountain Climbers X 30

Mosey to the Flag Circle at Lineberger Park for some play time with Dora.  Partner up for some set exercises and running up toward the pool and back.  Partner 1 works the exercise until Partner 2 returns from the short run with cumulative reps as follows:

Merkins X 100

Squats X 200

Flutter Kicks X 300

Mosey again to the upper picnic area inside the train track for more in cadence work:

First exercise was cleaning up the picnic area from the excessive mess left by the “Wilson” family.  Nice work and nice call out by Madoff.

Dips X 20

Squats X 20

Derkins X 15

Step Ups X 20

Mosey back to the Flag Circle for some Ring of Fire:  5 Merkins while the PAX planked until all had completed the Merkins.

Almost done.

Mosey back to the Church – Plank for the Six:

Final Forrest Gump tradition as always:  Monkey Humpers X 15  (Dang……legs hurting)

Mosey back to the Schiele to join the pain lab for some Mary:  Freddy Mercury’s plus some LBC’s (thanks goodness for the bells of First Pres)

Nice workout men.

Announcements.  Prayer requests.  Name-o-rama.

I will take this opportunity as I did after the workout to express something F3 has helped me with over the last year and especially in the last few days.  I have experienced the support from F3 through my Father-in-law’s death just over a year ago and again this past week as we took our oldest 2.0 to college about 3 hours away.  For me personally, it was more difficult than I anticipated.  I know I would not have had the same support through these times prior to F3.  I heard from many of you this past week and I thank you.  Even saw Gumby last night in Cramerton during dinner with my family.  We traded some Q stories from yesterday….it was great.

Thanks to all of you for being the HIM’s that you are.  You have made a difference for me.  Thanks for the opportunity to lead this morning.

Until the next one.  Aye!

Stroganoff

A BLART SPECIAL

August 11, 2017 / / 0 Comments

WARM UP :   SSH 20 IC,  20 MERKINS, IMPERIAL WALKERS 10 IC, 10 BURPEES,

 

THE THANG :  MOSEY TO PLAY GROUND FOR 3 SETS OF 8 PULL UPS AND 20 SQUATS

 

NEXT MOSEY TO SOCCER FEILD WHERE YHC HAD SCRATCHED OUT SOME EXERCISES ON PAVEMENT

10 EXERCISES.  MERKINS: LBC: SEALJACKS: CURLS WITH COUPON : DIAMOND MERKINS: PLANKJACKS: SQUATS : WERKINS: TRI PRESSES: CALF RAISES

EVERYONE  DOES ONE OF THE EXERCISES WHILE ONE PERSON TAKES A LAP AROUND SOCCER FEILD ,ONCE LAP COMPLETED  EVERYONE DOES 5 BURPEES  AND THEN MOVE TO NEXT EXERCISE .

NEXT MOSEY TO BLEACHERS FOR SOME ARM SQUATS ABOUT 20 OR SO IC. THEN STEP UPS UNTIL LIL ‘SWEET GOT TIRED WAY TO PUSH …

NEXT MOSEY TO TURD SHACK FOR …YOU GUESSED IT HIPP SLAPPER AND MIKE TYSONS, NOT A CROWD PLEASER. DID COUPLE SETS OF THIS

OH YEA DID A LITTLE WALL SIT WHILE MADDEN TOOK A WATER BREAK” HURRY UP MAN”…..

THEN BACK TO FLAG . 22 FOR VETS PLEDGE

MOLESKIN:

THANKS AGAIN FOR THE OPPORTUNITY  TO PUSH OUT HERE . I MENTIONED THE IMPACT DEF LEOPARD  HAS MADE ON MY LIFE OVER THE YEARS. AND HOW YOU CAN TELL WHAT KIND OF LEADER A MAN IS BY WHO IS FOLLOWING  HIM . LET’S CONTINUE TO PUSH THAT ROCK .

PRAYER REQUESTS : SEVERAL OF THOSE THAT ARE ON IR F3 DAD’S CAMP GOING ON NOW AND OTHER EVENTS COMING UP.  HOPE TO SEE YA BACK SOON POCKETS

 

LET’S GIVE IT AWAY MEN……..

 

 

Burph

August 8, 2017 / / 0 Comments

Burpee Murph (Burph???)

So a couple of folks have been throwing around the ideal of doing the Murph again during a regularly schedule workout.  Some pax have been all for this and others seemed to think it couldn’t be done in 45 minutes.  YHC being the “Peoples Q” and all, decided to give it a shot and to give the .  Unfortunately TheStorm lacks the required equipment to do pull ups, so YHC decided to modify that exercise to Burpees.  The 45 minute time constraint was still looming large, but some careful clock management and a shortened mile at the end took care of that.

14 pax showed for the Burph.  Most pax were on time and a few showed pretty early.  No FNGs so YHC gave a short disclaimer and let the pax know that we would start with a short run and where to meet up if they weren’t in the moseying mode.  This talk was given a few minutes before time to ensure we started promptly at 0530.  With 1 minute to start time two vehicles were seen pulling in hot.  I’m not one to wait for those who may be late or right on time for that matter, so we started our mosey before they had parked their vehicles and they caught up.

Now I normally forgo Warm Ups and start with a decent sized mosey, so the regular pax thought the knew the route we were taking.  When I took a unexpected left turn that heads away from the high school some chatter started in the back.  Luckily it quickly died down though and you could hear crickets by the time we hit the main road and the small hill up to the art and circle out in front of Cramerton high school. From the circle we headed back down and around the main parking lot.  Run was just shy of a mile, because I limited it to 10 minutes.  Now time for the fun.

The Thang (Burph):

  • 1 Mile Run
  • Burpees x 100
  • Merkins x 200
  • Squats x 300
  • 1 Mile Run

After the initial run the pax circled up and YHC broke the news of the Burph to some excitement (thanks Dolph) and some fear (sorry Mayor).  10 supersets of 10 x Burpees, 20 x Merkins and 30 x squats would be preformed starting every 3 minutes.  The faster you finished the set, the longer break before the next you would have.  YHC also had the pax share interesting or unknown facts about themselves during the rest periods.

As the number of sets passed by, breaks got shorter or longer depending on how much modifying or lack of exercising people started doing.   With the last set complete, the last mile was cut in half because of the 5 minutes remaining.  Mosey on back to the start.

Pledge

Announcements:

  • Burpeethon is set for 16 September.  Sign your 2 man teams up and support a great cause!
  • Mayor has graciously volunteered to attempt and fill YHC’s enormous shoes as TheStorm’s new site Q.  Sign up to Q or get ready for some heavy lifting!
  • Come out to Glenway Pub this Thursday @ 1930 to have a beer to either wish YHC luck on my upcoming move or in Memory of YHC if I’m dead to you.

Prayer Request:

  • All Pax
  • Those moving/starting new jobs

It’s been a pleasure to serve as site Q of TheStorm for the past 8 months.  I’ve really enjoyed pushing the rock with you men and you will all be missed.  If you’re ever in the Carolina Beach or Wilmington area, look me up and the first beers on me.  I wish you all the best and hope you enjoy the Mayor Love!

allen tate’s 5k

August 8, 2017 / / 0 Comments

6 men entered the misty gloom with an idea of what was to come.

warmup: stretching

the thang: run, lbc, run, ww1 sit-ups, run, plank, run, plank, run, plank and… run.

3.17 miles by my watch, 3.40 by spark’s. makes sense since he came back and got me.  11.45 by medicine woman’s swatch watch.

COT: announcements; jj5k, Christmastown 5k, burpeethon. prayer requests: roadie’s m’s grandmother, co-worker’s wife of allen tate, each other.

BOM: allen tate took us out.

Slaw Slobberknocker

August 6, 2017 / / 0 Comments

7 men posted at Folsom for a Slaw Slobberknocker. It was great to finally meet Medicine Woman. He’s finally off the DL and back in action. It was also great to see Gumby back after fighting some alien version of the crud. Huckleberry shows up barefoot. YHC thought (this man is really tough or really crazy), but come to find out he had literally rolled out of the fartsack and had to throw his shoes in the car as he rolled out. As our most SENIOR member of the PAX (his initials are Def Leppard) planted the shovel flag, it was time to start. As Huckleberry would say, “Time to Clock In”.

Warmup:

  • Sealjacks x 10IC
  • Merkins x 10 IC
  • Don Quixote x 10 IC
  • Goof Balls (always a crowd pleaser) x 10IC

Pledge Of Allegiance

The Thang:

Mosey to the tennis courts for:

All PAX line up at one end of the tennis courts. There are 6 courts to travel. All exercises are single count.

  • 5 Burpees OYO (quiet disgusted mumble chatter from Huckleberry)
  • Lunge across court #1
  • 20 Merkins
  • Bear Crawl across court #2
  • 30 Squats
  • Duck Walk across court #3
  • 40 CDD’s
  • Crab Walk across court #4
  • 50 Flutter Kicks
  • Broad Jump across court #5
  • 60 SSH
  • Joe Hendricks across court #6
  • 70 LBC’s
  • Sprint back to start

Rinse and Repeat 2 more times.

Next, the PAX moseyed to the horse track and the concrete steps beside the track. There are 5 steps.

Start at the bottom step for:

  • 10 Box Jumps (or step ups if needed)
  • 50 Calf Raises

Step up to the next step for:

  • 10 Box Jumps (or step ups)
  • 15 Decline Merkins

Up to the next step for:

  • 10 Box Jumps (or step ups)
  • 30 Dips (single count)

Up once again for:

  • 10 Box Jumps (or step ups)
  • 20 Incline Merkins

Up to the last step for:

  • 10 Box Jumps (or step ups)
  • 30 Reverse Dips (something YHC thought up. Place your legs on the step above with hands on the next step down. Think of it as a decline dip. #Qfail)

Sometime around here Gomer shows up out of nowhere (during the reverse dips).

Next the PAX went to the horse track for some cardio work. Sprint the starightaways and mosey around the ends. YHC was accused by the PAX of altering the start countdown so he could win the sprint. Remember, I usually post at Midoriyama and counting isn’t one of my strengths.

After 2 laps of sprints, YHC led the men back towards the flag. This is when we Gomer left. Come back when you can stay longer, Gomer!

We were then treated to a round of wall work by Huckleberry.  One round of:

  • Ascending Testicles (suck factor up)
  • Australian Mountain Climbers x 20 IC (suck factor WAY up)

Moseyed back to the flag for 5 minutes of Mary:

  • Box Cutters x 10IC
  • Freddie Mercury x 10IC
  • Sandy V’s x 10IC

And last but not least, 10 Burpees OYO.

Time.

COT

Announcements:

  • Give 2 Give- through the MudGear website to help expanding F3 Nation.
  • Speed for Need – Christmastown 5K Nov. 25th.
  • JJ5K – Stanley common ground trail run, Sept. 23rd.
  • Snowbird Men’s retreat – Sept. 15-17.
  • Burpeethon – Sept. 16th.

Prayer Requests:

  • Tool Time and his family, and Sly as he is beginning his new life with Tool Time’s 2.0.
  • Pockets (injured leg)
  • Easy Rider’s brother having neck surgery.
  • T- Square and his Family.

YHC took us out in prayer.

Moleskin:

Great 2nd F at Country Kitchen after the workout. Main topic of discussion was Tool Time and Sly with wedding day being upon them. This jump started the PAX recounting many memories (and horror stories) of raising our own children. YHC can’t go into detail, but Medicine Woman has some awesome stories about his 2.0. Sister act is going through the time with his 2.0’s that YHC is glad he’s past (THE talk, birds and the bees). Everyone had a great laugh at the other guy’s expense. It just goes to show you that we aren’t that different at all.

Once again, it was honor to lead today. Thanks for the push, guys!

Slaw

 

burpees, volleyball and comic-con

August 3, 2017 / / 0 Comments

13 of the mightiest of men posted to Midoriyama today.  A little cooler than it has been.  Everyone was still sore from the bear crawl fest from Tuesday with the scars to prove it.   good chats before we started, but it’s 17:30… time to clock in, men.

the first exercise is… let’s mosey.  mosey to the parking lot nearest the pond.

SSH, Toy Soldiers and LBC all x 25IC.

Four corners.  C1: 25 burpees. C2: 50 squats. C3: 75 mountain climbers.  C4: 100 flutter kicks.

what goes up must come down.  repeat the above, but in reverse.

mosey to the volleyball court for volley-burpees.  team up: if you lose the point, your team does 3 burpees.   we didn’t keep score, but it seemed like it ended:

Team 1: 12 burpees, Team 2: 134 burpees   T-Claps to Lil Sweet who did burpees for every point

Lunge walk the long hill back to the packing lot.   nur from one side to the other   karaoke a bit, sprint a bit.  circle up for ssh, don tool times, monkey humpers, lbc and merkins

mosey back to the flag for 22 for the vets and the pledge

TIME

annoucements: jj 5k and the Christmas town 5k

prayer requests: Tool Time, Sly and their respective families.  May God bless Sly’s marriage.   pockets, and each other

BOM: yhc took us out in prayer

nice work today, men.   thank you to everyone for letting me be a part of this awesome group.

Philippians 4:13

Huckleberry

 

 

 

Shark Week

August 2, 2017 / / 0 Comments

So, I stepped up & Q’ed since Gastone Volun-told me. I thought some Shark Week BeatDown would be a good idea.

Pledge

Disclaimer

Warm-up

-each PAX  perform 5 CDD’s (one at a time) while others SSH — then same but with 5 Sumo Squats while others did Calve Raises — same but 5 BoxCutter while others did LBC’s

-then we did some Neckies

-then a Mosey around the block to parking lot at coupons

-partner up & choose 1 of 7 stations to start                         Station 1 — Great White (blockees)                                         Station 2 — Micheal Phelps                                                           Station 3 — Mako (jump rope)                                                       Station 4 — HammerHead (10lb sledge to tractor tire)  Station 5 — Tiger (plank line walk)                                             Station 6 — Blue (Bobby Hurleys)                                              Station 7 — Bull (Mike Tyson)                                                       PAX do station exercises until 5 sledge swings have been completed by each team member at HammerHead — 3 sets were executed — PAX helped load coupons back into truck bed

mosey to Pavilion steps to do a set of Deep Sea Diver

Mosey in parking lot in straight-a-ways / bearcrawl at ends. 1 lap executed

Mosey to start.  At this point it was 6:11am. Tried to close out early, but PAX wanted to exercise ALL 45 minutes. So we did some Flutters & another an movement. Then Roscoe jumped to get us to perform his new dreamed up burpee idea called the “SLURPEE”. Not gonna tell you how it goes, cause Roscoe has Co-Q Saturday & you will have to show to know.

Announcements

Prayer Requests

COT

it was an honor to lead such a great group of guys. You guys mean more to me than you know. THANKS

 

In Memory of Tiny Tank!

August 2, 2017 / / 0 Comments

7 HIMS showed up on a brisk August morning to experience beat down # 2 from Wheezy. Was hoping for 8 and right at the last minute we got it. So here we go.

Warm ups:

SSH x 20, Imperial Walker’s x 20, Don Q’s x20 all done IC. Once everyone started getting loose, a I call out 5 mins of burpee’s “In memory of Tiny Tank”. When I meant to say “In honor of Tiny Tank”. As everyone started looking around at each other, the  laughter and mumble chatter  began.  So from there on out, all of the exercises we did were “In memory of Tiny Tank!”

Then a quick mosey to the circle at the front of the school for some M inspired workouts”In memory of Tiny Tank”. We did 4 exercises: Merkins, Seal Jacks, Reverse Lunges and Mountain Climbers. We did one minute sets of each exercise with a 30 sec rest in between. Then repeat.

After that we headed to the student parking lot for some 4 corners action “In memory of Tiny Tank”. 1st corner, Burpees, 2nd, Merkins, 3rd, Squats and 4th LBC’s. Go! After 1st corner does 10 Burpee’s, they run to relieve 2nd corner and so on and so on. We got through 1 1/2 rounds before a mosey back to the flag.

We still had a little time left so we did a few ab exercises. That went well till Tesla called out Protractors and wouldn’t stop.

Pledge,  announcements , and prayer request to finish us off.

By the way, just joking Top Hat! LOL!

 

 

 

 

 

 

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