Tag: GasHouse (Page 34 of 53)

What are we, chopped liver?  YHC knew he would be competing with the 3 year Rock Hill Convergence Q’d by the Founding Fathers Dredd and OBT today that would draw many PAX out of our region.  I was planning to go myself until some family scheduling got in the way.  On the bright side I realized I had just enough time to Q the Gashouse.  It was great to pull in the lot for the 3rd F a little early and see Stroganoff manning his site Q with the shovel flag already planted.  Our Nantan needs to assign a quartermaster to keep up with our flags since you rarely see them these days.  Where are they?

Anyway we had three for Hush Puppies third F…four if you count the Raccoon that was getting after it beside the dumpster.  When we were done we only had two minutes to spare and there was a total of 9 PAX ready to go.  Just as we were getting started Short Sale (game time decision) came in hot to make an even 10.

Disclaimer I am an idiot. #obviously  Follow me makes you an idiot.  #noinsurance

SSH, Moroccan Nightclubs, LBC’s, Merkins, squats

The PAX that showed up yesterday for EZ Rider’s core time beat down knew it on the first LBC.  Ouch. Mosey for the Pledge of Allegiance.  Hush Puppy ran the other direction to Lineberger Park to join the center of his concentrica for the Girls on the Run 5K.  This left us with the odd number 9, but we would overcome.

Mosey to Grier for wall sits and message #1…from Freed to Lead and Hush Puppies 3rd F this morning. Spend time where you make the most impact with your M and family. Set the example. Invest in your spouse and kids, do the work without complaint (N0 SV), lead.

On to the track and abbreviated fitness test. One minute max push-ups and one minute max sit-ups in pairs. Smalls (10) was the odd man out for his set but Stroganoff knocked out extra credit LBC’s so he wouldn’t do the work alone. Great work Stroganoff!

Next was the timed lap around the track.  One group ran the track and the other called out the times.  Then we switched.  It was raining a gentle rain which helped distract us from the fact that sprinting a lap isn’t fun.  The AAR (after action review) is that Monk is the undisputed 200 meter champion and the guy you want on your sprint team.  However, I think he forgot we were running the 400.  The other point is how much slower we get as we age.

Message 2:  Do you know the feeling when you are going a few mph over the limit and see a police officer? Immediately you think that you are going to get pulled over and your heart races involuntarily.  When we don’t choose the right thing it weighs on our conscience and causes the same kind of involuntary stress.  If you don’t live a morale life and choose evil over good you will live a stressed life.  Choose the right thing and live free.

Mosey run to church steps for some friendly competition.  Two groups at the bottom of the stairs.  The first two PAX from each team run to the PAD and knock out a burpee and run down and complete ten squats.  The next PAX in line does the same until everyone gets through and then we go to two burpees and so on.  Since we had an odd number on team one Squirt completed his revolution twice each time, thereby doubling his work.  This kept the race fairly tight.  We ran out of time and got to eight burpees at the top before we had to audible.  There was some major jousting (cheating) during the last round between father and son but Squirt and Smalls tied at the bottom so the competition was considered a draw (or a win win).

We got back to the home base with a few minutes to spare and completed about three minutes of lunges followed by a round of six inches while we had announcements and then some flutterkicks until we were saved by the bell.  Just as were were closing we could hear the National Anthem being sung from a mile away at the 5K.  We all turned to the shovel flag and stood at attention until it was over.  Some among us speculated that Freight was singing the anthem (the singer was female and had a high pitched voice).

Looking over my Weinke I had at least another thirty minutes of work planned.  I will know better next time.

Great work today by those that showed up.  I was really pleased that we had ten considering I thought most would be elsewhere.

Next Saturday the Gashouse shepherd and #HIM C-Span is Q’ing a convergence at the Fighting Yank.   I am looking for a big turnout next Saturday in Belmont.  Somebody tell Cherubs to start brewing the coffee now.  This will also be the Rudolphs first Pain Lab for those of you on IR.  No excuses to avoid the gloom!

Prayer Requests:  The college graduates, Feelgood’s mother, T-Square and his family, all the PAX of F3 Nation.

There would be no chopped liver today. Thanks for showing up today and pushing the rock men.  Always a pleasure to lead!

GasHouse region, we have finalized plans to introduce the Pain Lab to GasHouse.  What is a Pain Lab?  This is a workout that will be designed for those who cannot do High-Impact exercises (both feet leave the ground, like jogging or regular burpees), and also for those members on the mend from injuries, providing a Low & Zero impact solution.

We will modify exercises, we will get our cardio spiking, we will but our @$$e$.

So headlock all the guys who say after a day of jogging they will be laid up, because they have a way to F3 and build bonds.  We’re going to get work done for the beasts who are strong in mind, if not all parts of the body.  Exercises on tap include:

• Boxing
• Abdominal Focus
• Yoga
• Kettlebell/Weights
• Low-Impact Cardio
• Stretching/Flexibility

For the first few months this will run CONCURRENTLY to GasHouse Boot Camp (Schiele Museum).  Meet at 7 a.m., Boot Campers take off, we stay and work, everyone meets back up for Ball of Man at 8 p.m.

Looking forward to it!  See Rudolph with questions!

Awww yes, spring is in the morning air. Birds were chirping. The sun was rising to reflect off the morning dew in the grass on this fine day before Easter morning. The flatulence and belching from 11 of F3’s finest men echoed out over the Gashouse parking lot as I pulled into the Schiele to Q! (Had to make a pitstop to hide some Easter Eggs first…)

Warmup:

SSH: IC x 20

Cherry Pickers: IC x 10

Flamingos: 20 count each leg (just 2 legs thank you)

Mosey to flag for pledge

The Thang:

• E.C. Running Dora 1,2,3,4:
  • 4 Laps around the track
  • 300 LBCs
  • 200 Merkins
  • 100 WWI Sit-Ups

The situp stations gave us opportunities to sharpen one another with some good life/marriage advice. Men may be sitting on their own hands and breaking 60-second egg timers throughout the region. We omaha’ed the last round of core work to just run our 4th lap, EC to dolph for double hurdle work and Def for extra “CDDs” completed!

Time to split into 2 teams for our “main holiday event”….

• EASTER EGG HUNT (on roids):
• Team 1 in one goal, Team 2 on opposite side of the field in the other goal with our Easter Baskets in the goals.
• Teams stay in goal and complete squats/calf raises while 1 teammate sprints across the field to pickup their egg. Once they return, they open it to reveal the workout inside. Team completes the workout together, then next team member sprints to retrieve 2nd egg. Continue until all eggs are in basket. First team done, wins!

Monk got a “rotten egg” on our very first 1 so he had to do 20 burpess on his own then sprint back AGAIN to retrieve a “good egg”. Slaw helped him out while we all laughed. (Not AT you Monk – but WITH you.) 🙂

Not sure how this could have happened, but the other team ended up with 2 rotten eggs. (We’ve hired 2 committees to investigate! One that handled the Oscar Awards mistake and another that found Tom Brady’s jersey. They’re working tirelessly. Really.)

“Foul Play” was called so Team 2 was deemed the WINNERS! They got to run first while the losing team started with burpees and then chased in a lap of:

• Catch Me If You Can

(First partner does 5 burpees while 2nd partner runs backward (NUR) around the track then partner 1 chases them, once caught they switch and repeat.)

• Jail break back to Gas House

COT:

Shared Steve Jobs’ famous analogy of teamwork…

The rock tumbler that takes ugly, dirty, regular old rocks from the backyard then shakes them all together and as these old flawed rocks bump into each other over time they come out polished, shiny, smooth and beautiful. They become so much better because of the friction that they have together with other flawed rocks.

That’s what these brothers of F3 do for me. Aye?

Prayers:

Squirt’s daughter, Monk’s coworker, family that Def Leopard knew who lost their son to suicide, all those battling physical and mental sickness, and praise for the good things we take for granted.

Good work today men. Hope everyone has a blessed Easter with loved ones!

As the Q for Gashouse was still open on the eve of the Saturday workout, the theme of a workout hit me as I drove home. Some may think I was ready to have a Tar Heel celebration in which we stayed in the Pete Chilcutt plank position for an hour while we sang the school fight song, exchanged our favorite memories from the championship year, and belittled all of the other fan bases that fell short this year. However, my mind went to the direction of the main topic on sports radio over the past couple of days, the NFL draft. So with this in mind, I prepared like any NFL GM would do to make sure that everything was scouted when the time came.
As I drove up, I found Roscoe, Squirt, Smalls, and Papa John talking in the parking lot. Still impressed that these two young HIMs come out to push the rock with us time after time (and I’m not calling Roscoe and Squirt young). Good work guys!

The clock hit 7am, and with no FNGs, a short disclaimer was given. I’m an idiot; you’re an idiot; you know the drill.

WARM UP
SSH x 15
LBCs x 15
Imperial Walkers x 15

Mosey to the flag for The Pledge

Mosey to the parking lot beside First Presbyterian. The PAX was told that the theme of the workout would be the NFL Draft. However before the draft, you have to go through the combine to test your skills. Here’s how we modified the combine stations:
40 yard dash: Sprint to the length of the parking lot
Bench Press: Merkins x 15
Vertical Jump: Jump Squats x 15
Broad Jump: Lunge back across the parking lot
Cone Drill/Shuttle Run: Karaoke back across the parking lot

With the combine completed, mosey to the stairs behind First Pres.
The PAX counted off into two teams. As with the NFL draft, the teams got to choose an exercise each round (from a list of two). The teams alternated selecting first each round which meant the other team was stuck with the exercise the first team didn’t choose. This sounded good on paper the night before but may have been as confusing at the start as it sounds reading this now. Each exercise consisted of a 50 count.

First Round: Team 1 – Flutter Kicks; Team 2 – Dying Cockroaches
Second Round: Team 1 – SSH; Team 2 – Seal Jacks
Third Round: Team 1 – Squats; Team 2 – Calf Raises

Teams ran up the stairs and performed First Round. As a team, ran down the hill towards the field and performed Second Round. Then as a team, ran back to the bottom of the steps and performed Third Round. Teams did two laps of this.

Mosey to the track beside Sherwood Elementary School.
Each team ran a half lap around the track and performed Fourth Round.
Fourth Round: Team 1 – Reverse Crunches; Team 2 – WW1 Situps
Ran other half lap around the track and performed Fifth Round.
Fifth Round: Team 1 – Shoulder Presses; Team 2 – American Hammers
Another half lap around the track and performed Sixth Round.
Sixth Round: Team 1 – Diamond Merkins; Team 2 – CDDs
Final half lap around the track and performed Seventh Round.
Seventh Round: Team 1 – Mountain Climbers; Team 2 – Freddy Mercuries

Mosey back to the parking lot at the side of First Pres. The NFL Draft now only has seven rounds, but we went back in time when the draft didn’t stop at seven rounds.
Eighth Round: Team 1 – Imperial Walkers; Team 2 – Hillbillies/Appalachian Americans

Mosey to the steps at Grier Middle
The last pick in the draft is referred to as Mr. Irrelevant, but at this point, the last two choices would not feel irrelevant. The PAX paired up within the teams. Partner 1 ran up the stairs and back while Partner 2 completed the exercises. Then, flap jack. 50 count in aggregate
Ninth Round: Team 1 – Hip Slappers; Team 2 – Donkey Kicks
There seem to always be trades in the draft so we did a little maneuvering. The teams swapped exercises for the Tenth Round
Tenth Round: Team 1 – Donkey Kicks; Team 2 – Hip Slappers

Mosey back to the Schiele. Wall Sits w/ Shoulder Presses for the players you always see sitting in their homes with their families waiting to hear their names called.

Mosey back to the starting point. With time remaining, we did a little Free Agent Mary for the undrafted exercises with the each PAX making a choice.
Protractor, LBCs, Dying Cockroaches, LBCs, Monkey Humpers, Merkins, Mountain Climbers, 5 Burpees for a train that we thought we heard during an earlier Mosey

Announcements
Foundation Run later that morning
Looking to start a core-type workout for non-runners

Prayer Requests
All of the PAX on IR

Thanks for the chance to lead this strong group of HIMs.  Until next time…

This month we celebrate both Easter, and the Passover.  There are no more important festivals to the Christian Faith than these, even greater than Christmas.  In Exodus Chapter 12, God commanded Moses saying: ²⁴ And ye shall observe this thing as an ordinance to thee and to thy sons for ever. ²⁵ And it shall come to pass, when ye come to the land which the Lord will give you, according as He hath promised, that ye shall keep this service. ²⁶ And it shall come to pass, when your children shall say unto you, ‘What mean ye by this service?’ ²⁷ that ye shall say, ‘It is the sacrifice of the Lord’S Passover, who passed over the houses of the children of Israel in Egypt when He smote the Egyptians and delivered our houses.’” And the people bowed their heads and worshiped.”  God gave the command to Select a lamb for the house, kill it and spread the blood on the doorway, and then eat the lamb with unleavened bread.  This was a new thing in Religious history.  Many worshiped their gods with sacrifice and idols, but this God promised deliverance through the sacrifice and made good on His promise with the Passover!

In celebrating the Passover with his disciples, Jesus reminded his them of this promise and gave them a new promise.  No longer was the animal to be sacrificed, but now he, the Lamb of God would be the sacrifice to take away all sins.  In Luke 22: Jesus shared the last supper with them:”¹⁹ And He took bread, and gave thanks and broke it and gave it unto them, saying, “This is My body which is given for you. This do in remembrance of Me.”²⁰ Likewise also He took the cup after supper, saying, “This cup is the new testament in My blood, which is shed for you.”

Again, God brought a New ordinance, yet one that fulfilled the same plan of sacrifice he had already shared through Moses centuries before.  Through the sacrifice of His body and the shedding of His blood, we can now all celebrate the Passover by faith!

During this Passover month, I hope you will be mindful of this sacrifice and the covenant that God made for you through his son. Each week we will meditate on a verse and I hope you will discuss these during Coffeeteria,

Week  1: Isaiah 43:1921st Century King James Version (KJ21) “¹⁹ Behold, I will do a new thing; now it shall spring forth; shall ye not know it? I will even make a way in the wilderness and rivers in the desert.”  

Week 2: Exodus 12:1321st Century King James Version (KJ21) “¹³ And the blood shall be to you for a token upon the houses where ye are; and when I see the blood, I will pass over you, and the plague shall not be upon you to destroy you when I smite the land of Egypt.”

Week 3: “Luke 24: 1-8, the Resurrection of Christ: “⁶ He is not here, but is risen!”

Week 4: John1: 12-13 ” ¹² But as many as received Him, to them gave He power to become the sons of God, even to those who believe in His name, ¹³ who were born not of blood, nor of the will of the flesh, nor of the will of man, but of God.

Week 5: Romans 5:8 ESV But God shows his love for us in that while we were still sinners, Christ died for us.

Do these verses give you hope?  How do these verses demonstrate New life to you?

Beginning 4/22 We will begin meeting at 6:30 at the Schiele for 3rd F. Looking forward to Men sharing their heart and their testimonies throughout the summer.  When a #HIM shares in these meetings it does not have to be a scripture or bible lesson, but anything that will lift up his brothers and put the focus on “I am third”.  If it makes your brothers better Men, Husbands and Fathers, you are open to share!  And coming soon, Sargento will be drafting someone to organize 3rd F meetings at the Fighting Yank, and Folsom is encouraged to begin as well.  If you would like to step up, let your sight Q know!

Hills & Rocks

10 men climbed out of the smartsack and gathered in the gloom for the Wednesday morning red pill.  YHC flew in with 2 minutes to spare to find the Pax waiting and ready.  Startex arrived and we began with the pledge, then some SSH IC X 20, Appalachian Americans (Hillbillies) and some box cutters.  The mumble chatter began and jokes of renaming the exercise the nutcracker were made.

Next, we moseyed to the rock farm in front of KFC to pick up some coupons and headed across the grocery store parking lot towards the Elementary.  We stopped halfway for the 6 for a set of tricep extensions with the rocks over our head, then we moved on.  We safely crossed Union road and into Robinson Elementary School’s parking lot where I happened to see a wallet on the ground.  Since I had no pockets Easy Rider agreed to hold onto it and turn it in at the local BB&T (there was a BBT card inside).

Once we arrived at the School basketball court we performed some overhead presses (and to catch my breath).  We met at the top of the hill next to the playground and I called 11’s.  We started with 10 chest presses with the rock, carefully down the dark hill and 1 monkey humper at the bottom, then bear crawl back up the hill and repeat, decreasing reps each time at the top and increasing at the bottom until the final rep was 10 monkey humpers at the bottom and 1 overhead press at the top.

Upon completion we gathered back on the basketball court and I called 7’s, with 7 pushups on the basketball court and 1 pull-up of some sort on the playground.  We alternated starting points so there was not a crowd on the monkey bars and began the workout.  On about rep 2 I realized we were technically doing 8’s because it was 7 pushups 1 pull-up, etc.

Upon completion we grabbed our rocks (the coupons, not the junk) and began the journey back.  We stopped at the breezeway for some dips IC X 15, then some step ups IC X 20.  As I began to taste my coffee in the back of my throat I asked for help with the cadence and Bulldog, Sargento, and Gastone helped me call the reps.

Again, we grabbed our rocks (coupons) and headed back across the road and met back up in the grocery store parking lot for some wall sits.  Hold the peoples chair for a silent 10 count, then rocks out in front with arms extended for a 10 count, then overhead, then Defib called some overhead presses for us.

We returned to the rocks to the farm and arrived back at Startex with 1 minute remaining for a Merkin circle of fire.

Strong work to all the Men, including Poppa John (hate hate).

Announcements: Community Foundation run this Saturday, 3^rd F returns to the Schiele at 6:30am on Saturday, several fighting cancer, Bulldog and Job interviews.