Tag: GasHouse (Page 36 of 53)

I have been fighting the Sad Clown for some time now. I haven’t been posting as much as needed. But t-claps to the PAX that have been praying for me & the M.

I am trying to make posting in March an epic one, due to it being my birthday month. Hopefully using that as launch pad to get me back in the groove.

So showing up at AO at 6:50am & only 2 other cars there, was gonna make for a winging it session. But as in true F3 fashion, several more came in hot.

THE THANG

-disclaimer & mosey ’round parking lot to flag in front of Schiele. Pledge was done in patriotic cadence & mosey back to starting point.

-warmup included: big arm circles / LBC / press press wee (Whoppee’s fave, but not there to partake. Tsk, tsk) / seal jacks / American hammer / toy soldier

-mosey thru the woods to the picnic shelter

brought out the blue tooth speaker for T-Squares worstest hits – 1st tune we did some squats with Sally, then played TubThumping & did alternate lunges with burpees each time “got knocked down” rang blissfully in our ear holes.

-mosey back down trail to rock wall

song 3 was Bodies that we planked to; when “bodies hit the floor” shouted out, we did Donkey Kicks & when Drowning Pool counted, we were forced to do Mericans. Song 4 was GET LUCKY & we tried to constantly do flutters, but when GET LUCKY was belted out, we did WWII’s

-then a short mosey to Playscape area

tune #5 was AC/DC’s ThunderStruck. Air shoulder press were poorly performed during duration & when TS screamed out, a burpee was deployed. Side note, Lil’ Sweet was SUPER excited to workout with some AC/DC. 6th & final classic was Roxanne. Stroganoff thought it was karaoke time & carried through the first sequence. He has a lovely voice. Like that of a thousand doves. Any way, we were in plank entire song. At “red light” we did plank jacks & at “Roxanne” we suffered thru Mericans. At this point Madoff had bail & left us with 7 PAX.

-mosey back to parking lot. Had a few more minutes, so went to tables. Got in 50 dips & 100 LBC OYO. Finished with 50 sqitties (sit down squats) & 100 dying cockroaches

mosey to beginning

Announcements

Prayer Requests >> Hushpuppy’s co-worker (terminal cancer), T-Squares family, Billy Madison’s in-laws

Name-o-rama

Prayer

Great dance moves/singing/exercises were on full display for all to see. Strong work, fellas

peace out from DJ T-Square

Short but sweet.

Hushpuppy volunteered to Q and then remembered about 30 minutes before the workout that he had no Weinke!  What does he do?

Warmup with some Side Straddle Hops, planks with shoulder taps, then we spun in circles from the plank and waved our hands in the air like you just don’t care.

Mosey to the flagpole for the pledge, then to the church parking lot for some BOMBS.  Partner 1 does the exercise while partner 2 runs the drop off circle.  In aggregate, 50 burpees, 100 overhead claps, 150 merkins, 200 big boy situps, 250 side strattle hops.

35 minutes past and it was time to Mosey! To the steps for some 11’s, squats at the bottom of the stairs and Bobby Hurley’s at the top!  Mosey to the street and we did 15 Monkey Humpers to show Gastonians our best side!

Mosey back to the Schiele for 3 minutes of Mary.  Linus led us in mountain climbers, Gerber led us in Homer and Marge, And then for whom did the bells toll?  They tolled for us.  I hope your snot was sufficiently woggled.

Keep Billy Madison’s Mother (in law I believe) in prayers, Work day at the Rotary Garden this Saturday, and Davinci playing music this Friday at the place formerly known as Kates in Clover.

ABH.  Hushpuppy

Whoopee almost went full on road rage on me on the drive to the Pavilion.  He was telling the PAX all about it when the clock struck 0630 and I cut him off for the second time of the day!  #hedidntrecognizethenewwheels

Brief disclaimer, pledge of allegiance, and then Stone Cold led us into a quick Indian Run around the parking lot and back to start for the warm up that sort of never ended.

We lined up for the Rockette Hillbilly:  Bring a knee to elbow like a hillbilly and then high kick.  Fortunately we had no spectators due to the darkness but we may have to do this during the Community Foundation Run.  My apologies to T-Square for being politically incorrect.  It should have been called “Rockette Appalachian Americans”.

Squats

Butt Kicker Circle Burps

Calf Raises

Domino Merkins  5 each way then back    Side plank…front plank…other side plank

CDD’s

Lunge/Bear Crawl around the Pavilion twice

Merkins to failure on grass, then assisted Merkins, then negatives.  Some people liked being in the grass too much but most had the mucho chesto going on afterwards

Run to top of parking deck:  Round of Hip slappers x 10, run down to bars on second floor for max pullups  3 rounds

All eleven of the PAX returned to the Pavilion for a quick T-Square count off and then the Field of Dreams.

Count off by fours:

1^st base  AMRAP SQUATS

2^nd base  AMRAP Merkins

3^rd base  AMRAP LBC’s

Home Plate 15 burpees

Circle up for Mary:  Stroganoff led a 4 count series of Flutter Kicks (what else?) for 61?  As far as I know that is a record and I am not sure anyone completed all of them except Stroganoff.

Then Stone Cold called 10 burpees to end the workout because, well, he is Stone Cold.

Even though I had a Weinke I must need glasses because I skipped over two parts that would have been real crowd pleasers.  I will have something to work into next time.  While my group was on third base, Turtle Man remarked that he has never seen his knees steam.  You could tell temps were up a little due to the short sleeves, summer gloves, and pools of sweat all over the place.  At some point we heard a train and did 10 burpees.  I think it was toward the end?

Announcement:  Whoopee is having a post-holiday, pre-birthday party on the 29^th of April.  Gifts are optional but strongly encouraged.  The coffee shop doesn’t open at 0600 anymore…sigh.

Prayer requests:  Def Leppard’s M is having surgery on March 8^th.  Prayers for Dipstick’s family in Myrtle Beach.  Convergence to honor Dipstick’s life is March 4^th at 0700 at #warthog (The Market Common, Myrtle Beach)  Nomads?

Thanks for Spiderman for letting me Q this week. It is always a great start to the day.

Another Saturday, another morning in the gloom. Well, not really that gloomy. As I pulled down Garrison Blvd toward the Schiele, I caught a Rucker on the road….nice EC Squirt and his 2.0 FNG along the path with him. Good example for all of us.

I realized that I had not posted at Gashouse in 4 weeks for different reasons, the longest stretch of time I have gone since starting F3 without showing at the Schiele so I had to volunteer for the Q. I very much like the creative workouts that many of you have come up with but I am not a fan of Q’ing such creative workouts so I went back to one I had done before…..The Forrest Gump.

As the PAX gathered, I immediately stated I had decided this would be a P200 training session workout…..Aye! That’s not exactly the response I got from several of the PAX but it made me feel good to know they think I’m number one in their hearts. Just feels good. Disclaimer….I’m an idiot….get back in your car….etc, etc.

On to the warm up with several In-Cadence exercises:

SS Hops X 15
LBC’s X 20
Imperial Walkers X 18
Freddie Mercury’s X 21

Mosey to the flag for the pledge.

The Thang

The Forrest Gump workout requires a right turn out of the Schiele and a faster paced mosey up the East Garrison Baptist Church parking lot for some IC work:

Plank for the six

Merkins X 15
Prayer Squats X 20 (We are in a Church parking lot)
Flutter Kicks X 20
Mountain Climbers X 20

Mosey #2 to Hillbilly’s Parking lot for some IC work:

Plank for the six

Merkins X 15
Prayer Squats X 20
Flutter Kicks X 20
Mountain Climbers X 20
Hillbilly’s X 5 (We are in the parking lot of Hillbilly’s BBQ)

Mosey #3 to the Flag Circle at Lineberger Park

Plank for the six

Time for some Dora 1-2-3 Partner Work

Partner 1 performs the exercise while partner 2 runs up the sidewalk toward the swimming pool to the top of the steps and back. This continues until the aggregate reps are complete or the Q realizes it’s time to move on:

100 Merkins
200 Squats
300 LBC’s

YHC found this a little more difficult and time-consuming than anticipated and we cut it a little early (I believe I have done this every time we have done this workout)

Mosey #4 to the picnic shed at the upper playground area inside the train tracks (no burpees) for some IC work:

Plank for the six

Dips x 20
Squats X 15
Dips X 15

Mosey #5 back to the flag circle area for a quick Ring of fire: Merkins X 5 (thanks for the push and delaying my reps DaVinci!!)

Mosey #6 for the longest straight section of today’s run back to the Church parking lot.

While waiting on the PAX to arrive, YHC led the group in a quick IC set of flutter kicks X 60….that was terrific!!!

A great tradition then commenced to honor our first Nantan, Whoopee, with a set of “Rear toward the road Monkey Humpers” – IC X 10…….FANTASTIC.

Mosey #7 back to the Schiele.

Announcements: Workday opportunity coming up at the Rotary Community Garden on March 4th, 9:00 am. 2.0’s welcome. See Feelgood for any details. Advisory Board this Sunday, 7:00 pm at On the Border, all are welcome. Squirt invited all PAX to consider helping with a camp this Summer through Least of These Gaston out at Crowder’s Ridge. See Squirt for details and opportunities.

Prayer Requests: Continues for Top Hat and his family. DaVinci’s M is dealing with some back issues.

We covered a lot of ground/distance today, more than a normal workout probably. I appreciate you guys pushing me today as you always do. I also appreciate Dolph’s apparent super hero hearing ability as he asked me many times during the workout….”Is that a train?” as I replied each time….”No”.

Several of us went to the visitation Friday for Top Hat’s brother. In a true show of Top Hat’s faith and the type of person he is, I think he made me feel better than I did for him. It also reminded me of the true power and purpose of F3. I appreciate the manner with which each of you men lead your lives. It was particularly rewarding today to see Squirt’s 2.0 “Smalls” post and work hard today and the manner in which Squirt was leading him. This is what it’s all about.

As always, it was an honor to lead you men this morning.

Until the next one, Aye!

Stroganoff

I’ve been a part of F3 for just under a year now.  A few weeks ago I went back and read the BB from my first post.  Roscoe had EH’d me, and he was the Q that day.  The theme of the workout was “What is your weakness?”  Fast-forward to last Weds at Martha’s when Stroganoff mentioned the Q was open for the Gashouse Sat for any takers.  As we all stood silent, my heart said “I can take it.”  However, my mouth remained closed with my hands by my side.  I left frustrated and a little disappointed.  “What am I afraid of?” I asked myself on the drive home.  I’d been Q at other sites multiple times but never at the Gashouse on a Sat morning.  Why was I stressing over this?

Over the month of January, we’d been going through Freedom from Fear at the Crusade on Tues mornings and our Sunday School lessons in church had focused on overcoming fear and stress.  Yet here I was wondering what was holding me back.  After signing up to Q, I knew I had a theme for the workout.  I took some creative liberties with Roscoe’s “weakness” workout and was ready to go.

I showed up earlier than normal for the workout because the Q adrenaline had awoken me from the fart sack a little early.  The PAX started to slowly roll in when we saw Squirt and Slaw rucking through the parking lot after some early EC.  Kudos to you gentlemen for the extra work.  7am hit on the clock so it was time to go.

Warm-up
SSH x 15
Merkins x 15
LBCs x 15
Don Quixote x 15

10 Burpees OYO

Mosey to the Flag for the Pledge

The Thang
Mosey to the Grier track

As we caught our breath, I briefly covered some of the info above along with the what and why of the theme of the workout. What are some things that make you feel stressed? Does that stress lead to fear and inertia?

I read this verse: Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7

The PAX chose an exercise that they didn’t like or that made them feel stressed and did that exercise on their own for one minute.

I then read a quote from a recent “Thought of the Day” email that some of us receive. “Focus on taking one initial action, now. Do something, make a little progress, and feel empowered instead of overwhelmed.”  Basically, little wins lead to big victories.

So to get that progress going and push each other, we then lined up for two laps of an Indian run around the track.

Mosey to baseball field and partner up.
Partner One stays at the bottom of the hill and does squats while Partner Two sprints to the top of the hill and does 15 dips on the benches. When Partner Two returns, switch and Partner One runs up the hill.
Each partner does three trips up the hill.

Same concept for round 2 with Partner One doing lunges at the bottom of the hill, and Partner Two sprinting and doing 10 Derkins at the top of the hill. Three trips up the hill once again for each man.

Mosey back to the track.

One again while we caught our breath, another verse on trusting in God’s promises.
Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken. – Psalm 55:22

Another exercise that you don’t like or that makes you feel stressed for ONE MIINUTE.

There had been mumble chatter about the Carolina loss to Duke so we had to at least tie in something Tar Heel related. They weren’t full out Four Corners, but we split the track in quarters. Run a quarter lap, stop and complete the exercise for that station, wait on everyone to finish, then run to the next quarter post as a group for that exercise.
1st Quarter – CDDs x 10
2nd Quarter – American Hammers x 20
3rd Quarter – Flutter Kicks x 30
4th Quarter – Dying Cockroaches x 40
We completed two rounds of this.

Once again some breath catching and a verse on confidence in God.
What, then, shall we say in response to these things? If God is for us, who can be against us? – Romans 8:31

Next was the Burp and Merk… One burpee, one pushup. One burpee, two pushups, one burpee, three pushups, repeat until the burpee included 10 pushups.
What goes up must come down so after 10, one burpee, nine pushups, one burpee, eight pushups, until we got back to one burpee, one pushup.

Mosey to wall at the school for some Wall Sits. Two rounds with the second including shoulder presses.

Mosey back to Schiele

Just enough time for 5 minutes of Mary:
Tool Time: Oblique Raises x 25
Blart: Flutters x 35
Squirt: Shoulder Taps x45

Luckily the bells then rang.  Not sure of which exercise Def Leppard would have had us do 55 reps.

Prayer Requests
Top Hat and family
Huckleberry
T-Square

Prayer to close us out

Thanks to all the men who posted this morning. There was a lot of mumble chatter this morning which made it that much more enjoyable. Proud to lead such a great group of men.  Until next time…

It’s 25 degrees out on Saturday morning, what better way to reward this strong PAX of 20 men for getting out of the fartsack, than to go to the movies!

I love to quote movies. In the “real world”, my students try (and usually fail) to stump me with a quote I don’t know. So I thought I’d grab my fellow movie-quote-master, Slaw, to Co-Q (heard some “Siskel and Ebert” mumble chatter) and we’d read some of our favorite movie quotes to the PAX to intro each workout. Two thumbs way up:

Warm-Up:

• SSH, I.C. x 20
• Grass Pickers, I.C. x 20

The Thang: (Movie Time – ACTION!)

• (Monty Python’s Quest For Holy Grail)
  • King Arthurs, around the parking lot
• (World War Z)
  • Zombie Walkers, to the flagpole
• (Gladiator)
  • Gladiator Merkins, 20 reps I.C.
  • Added 5 Burpees due to train
• (Karate Kid)
  • Daniel Son, 10 reps I.C.
  • Bruce Lees, 6 sets of ab work, 20 reps each
• (Saving Private Ryan)
  • WW2 Situps, 20 reps I.C.
  • Scout Run, to Parkwood Church
• (Rocky)
  • Rocky Balboas, 50 I.C.
  • American Hammer, 20 I.C.
  • Mike Tysons, 10 I.C.
• (The Revenant)
  • Dancing Bears, 15 I.C.
  • Bear Crawls, down and back
• (Tombstone)
  • Outlaws, 10 & 10 I.C.
• (Forrest Gump)
  • Lt. Dans, 10 I.C.

Quick break to share a message about WHY the mind is the biggest obstacle in reaching “impossible” goals……F3 helps us push our bodies past discomfort because we push one another and distract the mind. (Iron sharpens Iron – AYE!)

• (Braveheart)
  • Battle of Stirling “FREEDOM sprint” into battle! – to Grier HS Field
• (Star Wars)
  • Imperial Walkers, 30 I.C.
  • Death Star, (middle cone = 30 LBCs, outer cones are 5 points of star. Each point = 15 Merkins – run back to middle between each set until all 5 points are reached)
• (Invictus)
  • Rugby Sprints, 4 sets with Merkins, Flutter Kicks, Squats, and something else done “Slaw style”
• (Indiana Jones)
  • Indian(a Jones) Run, around the track with Gladiator Merkin breaks built in twice

Mosey back to the Gashouse with (Shawsshank Redemption – “Jailbreak”) to the end!!!

COT:

• Announcements
• Word of encouragement
• Prayers

In the end, Siskel and Ebert both give this workout 2 thumbs up.

The setting was a bit frigid at first, but like the workout itself, the sun soon rose and added a lightness and warmth to the storyline. The plot was a bit confusing at times but thankfully the poor direction was overcome by a very strong cast. The strength of this workout was in the natural comradery between this varied cast of characters. Lots of fun, impromptu dialogue brought the workouts to life, while setting the tone of affability that made this workout a warm-hearted tale that is good for the whole community. The conclusion sent the audience back home with a positive message of faith to reflect on. 2 thumbs WAY up! We definitely recommend posting soon if you missed it today. 

Thanks to all of you men, for the opportunity to lead and for making me better.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm Up:

Once again my workout will need all the time I can get. Lets mosey to get the blood flowing and get started. So we ran a lap around downtown Cramerton.

The Thang:

The CrossFit “Whitten” WOD is listed below as prescribed.  All modification that were preformed due to location, time or lack of equipment are listed in parentheses.

“Whitten”

Five rounds for time of: (Completed 4 rounds)
22 Kettlebell swings, 2 pood (cinder blocks used in place of kettlebells)
22 Box jump, 24 inch box (jump over cinder block)
Run 400 meters (ran lap around downtown Cramerton)
22 Burpees
22 Wall ball shots, 20 pound ball (cinder block squat press)

Pledge

Announcements:

• Burpee-a-thon coming up in May
• Need Q’s at TheStorm, Goat Island and The Fighting Yank!
• P200 meeting on 7 Feb @ the Cramer Mountain Club

Prayer Request:

• All Soldiers who risk their lives for the freedoms we have and their families
• Gold Star families who have lost someone they love in service to this country

I was fortunate enough to be a classmate and friend of Dan Whitten.  When I saw that a Q was needed on February 2nd, I immediately wanted it and knew I wanted to do this workout.  Today marks 7 years since Dan passed and even though I’ve know about this WOD and actually recommended it to some crossfitters, I’ve never tried it. I’m glad I’ve finally been able to do this workout to honor the memory of my friend and thankful that I was given the opportunity to share it and insights about Dan with my F3 brothers.

I don’t have the words to do Dan justice.  I hope my thoughts and ramblings today had an impact on the men present, even if they cannot compare to the impact Dan had on those around him.  I’ll try not to continue my ramblings here…

Dan was a real High Impact Man.  He was a remarkable leader, grounded in his faith and sense of service.  He inspired others to follow him and to do better themselves. He was quick to laugh, always found the best in the worst conditions and would give the shirt off his back to someone in greater need. I’ve seen many leaders in my time in the military and Dan easily ranks up there with the best of them.  There is nowhere he would have rather been than with his Paratroopers on that day and he died doing what he loved.

Dan, you are greatly missed but never forgotten.  Well done. Be thou at peace.