Tag: GasHouse (Page 37 of 53)

Earlier this week, my pal Short Sale asked if I would like to co-Q the Schiele on Saturday.  Of course I would!  Short Sale always has well thought out and clever themed workouts that are different and fun, yet challenging.  However when I am your tag team partner, clever and original goes out the window and we revert to primitive themes like professional wrestling.  Maybe it was yesterday’s beatdown by Spiderman and his “Conan the Barbarian” themed workout that made me go primal.  In any event, I sent out the twitterbait pre-blast picture of a wrestling tag team and we finalized the Weinke.  When we arrived at the Schiele, Short Sale had come through with originality.  He cut up a neon green t-shirt into strips and we fastened “arm flare” just below our delts and wore neon headbands.  It was at 0700 that we made our professional wrestling debut into a circle of awaiting PAX and two FNG’s.  (The twitter picture was of “The Midnight Rockers, or just The Rockers” with Shawn Michaels and Marty Janetty. They were big in the glory years of ’85-92 when we were all rocking muscle shirts and mullets.  Some of you are still stuck there (you know who you are)).

YHC led with a brief disclaimer about not being professional and everything is a suggestion.  I was almost out of gas but was just able to reach over and tag in Short Sale before I collapsed into the turnbuckle.  Michael Buffer wasn’t on the PA because there was no PA.  Maybe next time.

Warm Up:

• SS: Toy Soldiers IC x 10 Tag In Roscoe
• R:  Merkins IC x 10  Tag in Short Sale
• SS: Iron Horse Sgl Ct x 10 (lunge, lunge, squat, jump – it’s a killer) Tag in Roscoe
• R:  CDD IC x 10   Tag in Short Sale
• SS: Grass Pickers IC x 10  Tag in Roscoe
• R: Plank Jacks IC x 10   Tag in Short Sale

Short Sale led a very short mosey, diverting to the sculpture instead of the flag on Garrison. Mumble chatter began instantly drawing the curiosity of the PAX to this new area where he explained what was next.  Elevens on the steps with Derkins, Dips, and then 20 Box Jumps.  It was at this point he mustered just enough energy to reach over and tag in Roscoe who was in their corner holding the little rope that they have to have to make it a legal tag.  This tag was legal and so Roscoe took over and we moseyed for the flag for the Pledge.

No one Kaepernicked but there was an exception to the “hats off” portion of the Pledge.  Neon wrestling headbands were allowed.

A quick Mosey and some mumblechatter about professional wrestling and “Heartbreak Ridge” by Slaw and Def Leppard and the fact that they were first to the next spot earned them the right to add some neon flair to their bulging arms.

The PAX did a great job of checking the 6 and a quick run around the Gristmill got everyone back together for some DORA 1,2,3 at the bottom of the trail.  Partner One starts Merkins and partner two runs up the trail to the tree and does 5 SSH and returns and flip flops for 100 Merkins, 200 LBC’s, and 300 Squats.  Again, the shield lock was strong as multiple PAX helped finish off other’s counts.  At this point in the match, Roscoe was on his back and nearly pinned but with great drama and suspense, Mastodon distracted the referee and Short Sale was able to step into the ring and no tag was made but he took over as if it had.  The PAX protested but by before the referee could regain control, Short Sale had the PAX strolling along the nature trail for another part of the beatdown.

Short Sale regained control of the match at the picnic area on the backside of the trail and quickly led a 2 round series of 10 Bulgarian Squats, Dips, followed by Chilcutt Peter Parkers, and Rainbow Abs.  Confusion set in as he was out of the ring and the countdown was on.  He knew he needed help.  Stroganoff was able to grab him by his tights and push him back into the ring just before being counted out and he was able to tag in a fresh Roscoe who declared a jailbreak pace sprint back to the squared circle of the parking lot.

The newly formed tag team of Slaw and Def Leppard started a quick version of Mary while the water jug coupons were readied for the next part of the match.  When the six was collected we counted off and one group would perform with jugs and the other would do situps until it was time to switch. Lots of jug themed inappropriate mumble chatter was expected and the PAX delivered.  After all, this was a wrestling match.

Group one had two jugs and did 10 front shoulder raised with Roscoe, 10 side raises, 10 rear delt raises, and 10 shoulder shrugs.  He tagged in Short Sale who led the PAX in the same exercises while Roscoe’s team did the situps.  Short Sale gave very detailed instructions and seemed to be dragging on the match to wear down his partner who was knocking out a ton of situps.  The crowd was wondering if he was doing a heel turn.  The suspense was building but we repeated that for another round, this time with jugs and squats.  At this point in the match, there was a time limit that was closing fast and something had to be done to finish off the opponent.

Roscoe circled up the PAX for the burp and merk and laddered to 6 and then back down.  Quickly tagging in to Short Sale again, who had to begin working off the script (that is the Weinke – don’t call wrestling fake or else we’ll be forced to lay a bigger smack down next time!). Each PAX grabbed a water jug and we performed cross extensions (left hand to right ankle then fully extend for 20 single counts and flapjack for the other side. Next was another ab burner with the PAX in a seated circle, back to back, shoulder to shoulder and we did the American Hammer and passed the water jugs around in a circle to and fro.  He forgot to say “start” and most of the bottles ended up at Hushpuppy at one time.

Short Sale crawled to the corner for a finger tip tag and Roscoe leapt over the top rope and the PAX were instructed to grab jugs and hold the Iron Cross position until failure.  This was the patented finishing move that was going to win the match.  The PAX were straining and suspense was building.  The shoulders were burning.  Some PAX’s jugs were starting to fall to their sides.  It looked as if defeat was imminent and Short Sale and Roscoe would win the match.  Unfortunately and to the disappointment of the crowd, the church bells rang and saved the match.  The match was declared a draw.  The PAX had survived.  They were beaten physically but not mentally.  They had survived an hour of total non-stop physical action.

Moleskin: Props to Stroganoff for his extra credit work prior to the “match.” We welcomed two FNG’s to our region. Jim Ware at 64 years young was EH’ed by DaVinci (who failed to post: 10 burpees). Coach Ware spent over 30 years in Gaston County Schools as a coach, teacher, and principle. He is training for his second Spartan Race and hoped F3 could aid his training (we aim to please.  FNG Ware was awarded arm flare after Dora for his efforts.  . Andrew Bernard (not of The Office) relocated from Bakersfield, California, works in Charlotte, lives in Gastonia and plays guitar at a local church (my apologies for a failed memory). Billy Madison pushed hard for “Nard Dog” but his thick chin beard triggered the PAX to name him Honest Abe.

The GasHouse AO is a great spot for our various activities. Roscoe came up with the idea to stay on the property today and it was well worth it. We nearly covered 2 miles in our various jaunts around the Schiele, using the semi-circled outdoor amphitheatre and picnic area for possibly the first time. A lot of mumble chatter, mainly from the Midoriyama boys adds energy to the efforts. Additional “arm flare” was awarded to the PAX for their efforts to push their rock.

We lifted prayers for the Smith family and the Ashbrook students that lost a son and classmate. We asked for blessings upon our PAX to heal those with injuries and strengthen the rest.  Oompa Loompa is showing some real gains with his first F.  Good work and much RESPECT!

Coffeerama and the third F at Panera was strong with 6 posting and Hush Puppy leading great discussions about Acts and Billy Madison sharing a great story about faith.  #HIMS

What a privilege to perform alongside my F3 brothers. Stay tuned for a future return of this dynamic tag team duo, guaranteed to bring you pain and pleasure. We will expect the PAX to bring the custom signs when the house lights go up next time!  Whooooooooo!

10 men made it to midoriyama  to push the rock this evening . I was excited and nervous all at the same time . It is always a great time to be out with my F3 brothers . Short disclaimer.. Well its 5:30 and time to roll ..

Warm up  SSH 20 ic

SEAL JACKS 20 ic

LBC’Sx 20 ic

THE THANG

As an added bonus to tonight’s workout  on every 1  we will do 10 merkins IC 5:31    5:41    5:51   …… you get it

Moseyed to playground for 8 pullups  then 30 squats x3

then short mosey to hill behind field for 11’s LBC’S at top and Mike Tysons at bottom one of my faviorites

another short mosey to soccer field to do a little coupon work with half blocks.

heavy Freddies  x 15

American hammers X 15

Squats X 20

Horizontal pass coupon to partner x 20 (thanks Freight for bringing those our way)

one more short mosey to turd shack for some shoulder work

hip slappers x 20

wall sits to recover ,with a little shoulder presses to keep the blood flowing to the shoulders

Back to flag for pledge and COT always a great part of our workout

22 merkins for vets

Announcements : Palmetto coming in march.

Prayer Request All those on IR , just some that came to mind,.  DR Feelgood, Sledge omatic, Spud, and many others . Hope to see you guys back soon.

As always it truly is an honor to push the rock with you guys . I am always amazed at how much I get from F3 and not only the workout. I think if you are reading this BB then you have probably been to a few workouts and it is probably time for you to Q. If I can you can…..

the one’s in our workout were for our one true purpose to Glorify GOD and F3 only makes that easer for me.

1 Corinthians 10:31

Whether therefore ye eat, or drink or whatsoever ye do ,do all to the glory of GOD.

Out with prayer

Rocky 3 and 4 were on earlier this week, and if those movies don’t get you in the mood to exercise, you might want to double check down below and make sure you’ve got a pair-just saying. Good movies, not for everyone, but I think they do the job when you need some motivation. I was able to get the weinke done quickly, but overextended myself and had to modify this morning. We still made it thru and got a sufficient beatdown, however I was reminded about the importance of daily merkins-I felt better a few months ago when we had the merkin monthly challenge so guess I need to get back to doing those on a daily basis-really makes a difference.

Here is what I remember:

WU: IC X 10-ish: SSH, Merkins, Squats then JUMP ROPE X 20-ish, mosey to the flag, pledge, Rocky Balboa’s on the curb X 20, 10 Burpees OYO, then mosey to the steps at FPC.

Quick Explanation of overall plan related to Rocky-20 Merkins at bottom of stairs, run up stairs with arms up in victory position like Rocky. 20 Hip Slappers at top then down the steps. Keep walking steps until 6 finished then rinse and repeat.

Things got a little hazy for me at that point. I reminded the Pax at the end of Rocky 3 that Rocky had to pay back a favor to Apollo Creed if he won the fight against Clubber Lang. Some of the pax thought the favor was something about a fight. I quickly corrected them and explained this “favor” was actually a burpee challenge and Rocky/Apollo had a burpee battle so we would do something like that. My original plan was 8, 9, 10, 11, 12 in 1 minute intervals, then back down. My burpee limit was reached by the time we hit 10 so it was cut short. My apologies today, but you can bet this will not happen again. We moseyed to the grassy field for the next exercise. We lined up on 1 end of the field, lunged across then moseyed back to start. We then sprinted across the field (remember the beach scene with Rocky and Apollo?) and moseyed back. Think we did this twice??

We then moseyed back to the stairs and this is where things really went dark for me. I know we did the merkins/hip slapper routine on the stairs again, various other exercises named by me but led by a few of the pax, but all I remember is some squats by DaVinci. Thankfully he stopped at 60. We cooled down with some high knees, butt kickers, karaoke through the parking lot, moseyed back to start with a little wall sit, then finished with dying Bandits, I mean cockroaches as the bells of freedom rang.

Somewhere along the way I tried to remind everyone of why we are out here by briefly talking about part of the book Freedom from Fear that we are discussing at the Tuesday, 6am Ao at Harris Teeter. We are out here to help each other-sure we want to get in better shape, but I promise you I can do that at a different time of day on my own, at least for a little while. I am out here for the guys sweating next to me, for the guys who were starting the marathon or half marathon this morning as the freedom bells were ringing, for the guy pedaling the bike with one pedal as he cheered on his brothers who were busting their butts to push themselves past the point of exhaustion. Life is tough-we all know that. Having someone to shield lock with makes it a lot more bearable and gives me something to look forward to each day, whether it is weekday or weekend. Later in the day I was at my 2.0’s church basketball game and at halftime they do a quick message-today was about what was important about getting out there and playing basketball. The most important thing is to love God and love each other. Be there for the person next to you and pick them up when they are down, but also love yourself and allow yourself to make mistakes without beating yourself up-great message for these 10 year old kids (and their parents). In a nutshell, he was talking about a version of the shield lock. We just take it to a different level with F3, in my opinion, because of the amount of time we spend with each other and the quantity of sweat we collectively spill each week in the gloom.

EVERY TIME I come out here I am reminded about the privilege it is to be out here with all of you. Sure, I feel the aftershocks later in the day when I am walking up the stairs or getting off the can, but that always puts a smile on my face. Also, I get a little extra special burst of joy when my wife looks at me and asks if I am going out to exercise in the rain. Life is never as long as we want it to be-make sure you find a way to spend your time wisely. My time with F3 has never been a disappointment. Thanks for reminding me of that every day.

Congrats to the Charleston Runners (and biker). I know I enjoyed the pictures and videos. That was a great accomplishment for all of you.

Whoopee

I am honored to be your 3rd F Q for 2017.  When asked, I had all of the concerns that someone may have when taking on a new role.  “Can I live up to the example of those who came before me?  Am I really worthy to be the standard bearer for Faith in the Gashouse?”  The fact is, If I did anything when I felt worthy or “up to it”, I’d never accomplish anything.  I’d stay in the fartsack and get fatter by the year.  I’d still be on pain and blood pressure medicine, content that my best days were behind me. The TRUTH is, the best part of my life is still ahead.  the TRUTH is, that through Faith, I can do those things that I will never be worthy to do!  What will you be challenged with this year that seems too far out of reach?  How will you stretch yourself in this new year?

It is at the heart of the F3 men of the Gashouse that all men participate in both the fellowship and faith portions of F3.  You see, Fitness may draw the men in, to challenge them to be stronger and more healthy.  Fellowship becomes the glue that holds the groups together. My pastor said long ago, “men bond when they sweat together”.  Nothing builds bonds and relationships like an early morning beatdown covered in grass and sweat; your brother helping you up after what seems like an eternity of Dora.  You begin to feel a sense of mutual accomplishment.  “Brother, if you can survive this, you can survive that struggle you’re going through”.  But many never tap into the Faith aspect.  What many men fail to realize is, the Third F is the Dynamite that activates the man to be more than he thought he could be.  The source that turns his focus from himself to those around him.  To his wife, his children, and his community.

Each month I intend to share a theme for the month.  The theme for January is “New Beginnings”.  Some passages of scripture or inspirational literature will be shared in the monthly preblast and through twitter.  PAX are encouraged to review these scriptures and share them during coffee-rama.  I may post a few questions to encourage  conversation.  Each group at coffee-rama is encouraged to simply read the passage of scripture and discuss it.

These next 3 weeks, I ask you to read some passages in Acts.  The early church is one of the greatest examples of “new beginnings”.  A rough group of 12 men who no earthly leader would choose to start a movement.  Some had abandoned their Lord in His time of need; one even cursed him.  Yet here they were on the verge of a movement that would change the world.  The week of January 9-14th, Read Acts chapter 2 verses 1- 13. Some questions to discuss:

Why was it important that they were in one accord? What was the source of their power and impact? What was the response of those in the crowd?  How is it typical of something you were involved in?

The week of January 15th-21st, reach Acts chapter 2 verses 38-47. Some questions to discuss:

Who can receive the promise Peter is preaching about? What type of community formed after this event?  Did these members of the early church have any template to follow in this new endeavor?  How does this apply to your life?

January 22nd – 28th, read Acts 14 verses 21-28 Some questions to discuss:

What was the significance of strengthening the disciples?  What importance did they place on choosing leadership in the church?  In all the scriptures discussed this month, how did the church overcome the hardships they faced, and how can we apply this to our own lives?

I promise, February’s preblast  will not be this long!  Post to a workout, shield lock with your brothers, and most of all, Share your faith!

7 of the bravest or dumbest Gashouse PAX posted in the snow this morning. I gotta be honest I was kind of hoping it would just be Pizza Man and I so we could take a pic and head home. To my surprise a few PAX were there and waiting when we rolled in.

Warmup:

SSH x 20ic

High Knees, butt kickers, high knees, butt kickers

Morroccan Nightclubs while we mumblechatter

The Thang:

10 minute burpee challenge.. Do a set every minute to equal 100 in 10 minutes. 8,9,10,11,12,12,11,10,9,8. This was definitely a crowd pleaser. A lot of mumblechatter here! I heard someone say they thought this would be an easy one today. I guess the cold snow was throwing them off? But hey guys you did it(well some said they did 77 and some did 100)! What a way to start the day.

Mosey to the flag for the pledge. Mosey to the front of the school.

Rugby Sprints from speed hump to speed hump. I’m not sure how many round we did but we did merkins, squats, lunges and more merkins.

Mosey over to the covered area in front of the school for a lesson from Stroganoff and Roscoe on what it was like to go to school there during the Eisenhower administration.

While Pizza Man had to take a work call the rest of us did three rounds of Howling Monkeys(look it up).

Roscoe recommended we repeat one Floppy Disk introduced us to this week so we found some fence and pulsated a little.

I was running low on ideas(the snow kind of through my plan off some) so Stroganoff suggested we run a lap. YHC agreed and said sprint 400m-20 merkins, 20 squats. Next lap sprint the straights and NUR the corners.

Mosey back to the Schielle entrance for 20 dips ic. Then something else I can’t remember and finish off with 10 more dips ic.

Mosey back and circle up. Pizza Man led a round of 22 merkins for the Vets.

COT:

Announcements- No party tonight, We need some more guys for the P200, Build some teams for the Ult mudrun.

Prayer request-Dr Feelgood and family, PAX on IR

Namerama

Moleskin:

It is absolutely ridiculous that we were there working out this morning! That being said it really wasn’t that bad once we got started and I can’t say enough about the men that were there to do it with me. Awesome men. Just awesome! I talked a little about something I read this week about not exercising but training instead. Exercising can bog you down in the mundane and cause you to lose interest. Instead set goals and train to reach them. It could be a race or a number of pullups. Having a goal gives you something to work toward instead of just working for the sake of it.

I finished reading “Freedom from Fear” this week and one of the things that struck me was being intentional about making time for yourself to sit, reflect, or brainstorm.  “Be still, and know that I am GOD”.  Psalm 46:10.  Thanks for the book Stroganoff!

It could have been the quiet time that inspired me to come up with a baseball themed workout in January…I am not quite sure but I went with it.  I had the ball and bat but Short Sale came through late last night and delivered the bases to my car door.  I was loading up this morning and saw my FNG next door neighbor was already in his driveway waiting for another neighbor, Guts, to pick him up.  Little did I know my other neighbor Stone Cold would also be posting today.  That makes five PAX on my street within about ten houses with four posting today.  Keep the EH going!

EZ Rider was already at the AO when I arrived and stepped onto the baseball “field”.  I laid out the bases and hooked up a speaker for the stadium organ music and the PAX kept rolling in.  The cube I brought wasn’t quite loud enough but the PAX got the point.

After a brief disclaimer we started with the warm up of something like this:

SSH, Merkins, LBC’s and Imperial Walkers

To get to first base, you had to earn it.

5 Burp and Merk, 20 Bobby Hurleys, 30 Flutter Kicks, 25 squats

Run to first (500 feet), tag the bag and called “time” and returned to the plate (Pavilion)

Next we had to earn 2^nd.  We repeated the exercises to earn first base and I forgot to make them earn second before we were running for a double.  (Q fail)  However, it took longer than I thought so it was just as well.  We then earned second and third together

2^nd Base

5 8 Count body builders

25 Seal Jacks

15 American Hammer

3^rd Base

15 shoulder taps (thanks for the clarification Stroganoff)

15 WW1 Situps

10 Carolina Dry Docks

Then run to 1^st, 2^nd, and third base, touch base, return to home plate.  About 2000 feet.

There were a few baseball quotes thrown in while the batters were adjusting their cups in the box.

The PAX had a single, double, and a triple and were hoping for a dinger to hit for the cycle.  YHC modified for the sake of time and we did something like this:

5 Burp and Merk, 5Bobby Hurleys, 15 Flutter Kicks, 10 squats, 5 8 Count Body Builders, 10 CDD’s, then to earn the homerun, we did three step Deep Sea Divers and then a Bearcrawl on the backside of the Pavilion followed by running the bases.  It was time so we assembled for the Pledge and then a quick Namorama and naming our FNG Mastodon (Respect).  Mastodon read Freed to Lead and has been in the throes of a consistent EH from Sargento, Guts, and YHC for at least five months.  It was great to see him come out to the Gloom to get better!

Every Strike brings me closer to the next home run:  Babe Ruth

Never allow the fear of striking out keep you from playing the game:  Babe Ruth

Why the fairy tale of Willie Mays making a brilliant World Series catch, and then dashing off to play stickball in the street with his teenage pals. That’s baseball. So is the husky voice of a doomed Lou Gehrig saying, ‘I consider myself the luckiest man on the face of this earth.’ Ernie Harwell

Just take the ball and throw it where you want to. Throw strikes. Home plate don’t move.
Satchel Paige

Announcements:   Palmetto 200 needs 4 PAX to make two teams.  (Gastone and Spiderman were voluntold so the number may now be 2).

After holiday party originally scheduled for tomorrow is now cancelled and will be rescheduled at a later date

Prayer requests:  T-Squares M, Tube’s grandmother

Ghenchie’s Coffee and Ice Cream (right beside 2^nd base) is now open at 0600 so we had an impromptu Coffeerama after the workout with GUTS buying a round. #HIM I told them they would have guaranteed business every Friday.

A pleasure to lead as always.  Roscoe

It was about 30 degrees out and the last day of the year-was not sure how many would post for this workout and thankfully the pax did not disappoint. I arrived to find a crowd already assembled including a few Kotters (welcome back Jobu, T Square, and Rudolph) and at least 1 who came early for EC (attaboy DaVinci). Despite my best attempts at taunting on Twitter, however, the Ghost Flag was not threatened and remains in GasHouse. Apparently the ShackyShackyBoomBoom and Homer mooning the camera were not enough.

After a brief disclaimer and explanation that I would be trying to briefly discuss part of the book Freedom From Fear, we started. This is the book we are starting this week at our Tuesday 6am 3rd F AO at the new Harris Teeter (newest GasHouse AO)-props to Stroganoff on introducing this book to us.

Here is what we did…
WU: 10 IC SSH, Squats, Merkins, LBCs then 10 Burpees OYO.
Mosey to the Flag for STANDING Pledge (again, up yours Kaepernick)

The THANG: theme: COUNTDOWN (new year’s eve is tonight for those of you living under a rock)
Long mosey to the church steps (chasing Gomer who I think had 5 minutes of sleep) for quick background of above book-basically main character was Sad Clown who met guy named Len who ultimately became his life coach. The plan was to provide Len-isms throughout the workout to think about-see below for the ones we were introduced to.
Partner up (not needed, Q fail) 25 Merkins at bottom, run up steps, 20 hip slappers, run down steps, 15 merkins then run up steps, 10 hip slappers then down steps, 5 merkins. Mumble chatter was starting up at this point.
Hop up all steps with feet together then mosey to school track for some Bojangles with blueberries. 10 burpees then run, walk, mosey, or crawl half a lap and do 9 burpees then run half a lap and do 8 burpees…down to 1 burpee (total of 55 burpees!!!!) This looked bad on paper and was worse in action. Originally we were going down 1 burpee per lap but thankfully I came to my senses.
Mosey to field at church with partner (still not needed, Q fail again) for hip slapper countdown but running out of time so Omaha’d to save time. Start on 1st base side with 10 hip slappers on fence, run across field to parking lot and back then 5 hip slappers then across field and back with plank in hip slapper position (nice work Gomer).
Mosey to church steps again with partner-NOW YOU NEED YOUR PARTNER-
Q had trouble with the exercises and keeping them straight-just a ploy to keep all of you focused, had it all together the whole time…..Partner 1 up and down steps for 1, 2, and 3 minutes while Partner 2 did called exercise (in alphabetical order!!!) for 1, 2, and 3 minutes. Exercises were Merkins (1 min), SSH (2 min), and Squats (3 min). Flapjack after each set of exercises to alternate btwn stairs and exercises. I got things fired up with some “Final Countdown” music. We hustled back to partners and did a quick Hodor partner carry up the stairs then quick moseyed back to start as the bells of freedom were ringing.

GREAT WORK BY ALL-lot of running today and lot of hip slappers/stairs. I’ll be sore tomorrow for sure.

Here are the Len-isms we talked about:
We become what we think about.
First we form habits, then they form us.
Good habits are hard to form and easy to live with. Bad habits are easy to form and hard to live with. If we don’t consciously form good habits, we will unconsciously form bad ones.
Challenges don’t make the man, they reveal him to himself.
Freedom from fear is more important than freedom from want.

COT, namorama (thanks Roscoe), and quick prayer.
Great seeing the new “old guys” out here today. Life gets busy and things get in the way, however, remember you need F3 as much as it needs you. You are no good to anyone in your family or at work if you aren’t healthy and able to take care of yourself. Hope to see all of you early and often in the gloom in 2017.

Whoopee

16 strong men showed for some Christmas Eve work at the Gashouse. YHC had grand plans for a creative Christmas themed workout inspired by some of Short Sale’s and Feelgood’s creativity. Life happens so nothing creative really happened. I sent a last ditch tweet yesterday making some claim that we might see some type of Christmas Carol theme with some exercises from Past, Present and Future workouts…..didn’t really happen either.

Regardless, we had a great turnout for a holiday workout. Some mubblechatter ensued but not really worth noting other than Monk introducing his Father-in-Law. Today’s disclaimer did include some special remarks for Monk’s In-Law concerning if his family had not already questioned his judgment since he allowed Monk to marry his daughter, he would surely remove any doubt that he was running around with us this morning. You’re on your own.

Warm-Up (In Cadence)
SSH X 20
LBC’s X20
Imperial Walkers X 20
Freddy Mercury’s X 20

Mosey to the Flag for the Pledge

The Thang

Mosey up to the track at W.P. Grier Middle School

Few extra flutter kicks as we waited on the six

For the first main work, we did go back to one of the first workouts here at the Gashouse in May 2015. Not sure what it’s called. Line up on the edge of track for some partner work. Partner 1 bear crawls halfway across the field, runs the remainder of the distance across, performs 5 merkins and runs back to the start. While this is happening, Partner 2 is performing 20 Plank Jacks + as many LBC’s as possible. Rinse and repeat so each person has done 2 of each.

Mosey to the courtyard for the Rally to 1000. Same partners.
Partner 1 does exercises while Partner 2 runs the steps for cumulative reps as follows:

Flutter Kicks X 200
Plank Jacks X 200
Freddy Mercury’s x 200
Mountain Climbers X 200
LBC’s X 200

Great work here as the legs were burning for YHC by the finish. As a group, we completed 8000 reps during this work.

Mosey back to the track for the Wolfpack Grinder – No Stroganoff Q would be complete without it. Always no burpees and always a Wolfpack Grinder.

Squats X 12 (IC) – Run 1/2 lap – 25 Merkins (OYO) – Plank for the six
Squats X 10 (IC) – Run 1/2 lap – 25 Mountain Climbers (OYO) – Plank for the six
Squats X 12 (IC) – Run 1/2 lap – 25 Merkins (OYO) – Plank for the six
Squats X 10 (IC) – Run 1/2 lap – 25 Mountain Climbers (OYO) – Plank for the six

YHC must point out that his personal space was invaded (actually it was violated) during almost every set of squats and unfortunately there is some photographic proof.

Still had time to do something completely new for this Q.

Line up again on the sideline for some lunge work:

Lunge to mid-field – 20 Merkins – Lunge back to start – 20 LBC’s
Rinse – Repeat

Mosey back to the Schiele and cram in some Flutter Kicks X 40 and some crazy amount of reps of Roscoe Merkins.

Anouncements; Prayer Requests – many families this time of year; T-Square and family; Feelgood and family; Top Hat and his father; others in the PAX that I am forgetting;

Name-O-Rama and small gift giving.

Welcome FNG/Respect Gordie (Monk’s Father-in-Law)

As always, I was honored to lead the group this morning. Great to get out there on Christmas Eve and share the time.

Merry Christmas everyone.

Until the next one. Aye!

Stroganoff