Tag: GasHouse (Page 41 of 53)

Very hot, sunny, and humid for a 0700 start of @F3GasHouse

Disclaimer without Legal Counsel (#FartSacker)

COP Warm-up with all my favorites, in cadence, to 10 repetitions, and your welcome…#JaneFondaVideo

Mosey to Flag, quick discussion on politics, Pledge in Cadence

Mosey up the street, stop by for some dips, stop dips because of weird #Bromance in the car in front of us, #mumblechatter, #weird, and only @F3Gastonia = Where was that other guys head really?

Mosey to Church Parking Lot

Sidewalk Chalk Board of Pain= (do station than run/bear crawl/long run/bear crawl/ run)
10 Flying Squirrels
20 Diamond Merkins
30 Carolina Dry Docks
40 Squats
50 Calf Raises
60 Seal Jacks
70 SSH
10 Flying Squirrels
20 Merkins
30 Carolina Dry Docks
40 Squats
50 LBC
60 Hello Dolly
70 SSH

We did that for about 40 minutes…Dolph and his group set the pace #STRONG

Pick a partner you don’t know, go to that station you like the least, and do the exercise and hold each other accountable.

Switzer up for a quick sermon

Mosey home at your pace

COT

Prayer and Praise

BOM

Naked Man Moleskin / Sermon Notes

-Thank you for the invite to Q
-Package is still sleeping somewhere…
-Read “Freed to Lead” https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109
-Good crowd this morning and strong push on the #UvsU
-Be thankful for the fitness and body God gave you
-A man you don’t know will hold you more accountable than your best friend #whetstone
-It has been amazing to watch @F3Gastonia, what an awesome 1.5 years

Be a better man today than you were yesterday,

AYE!

CSPAN

Woodstock and I were glad to lead the workout at the GasHouse, a Co-VQ.  The real fun part was that due to technical difficulties we could not discuss the exercise regimen until we met that morning.  We knew that we were going to honor Stroganoff, who was going to Q with Woodstock before real life had him taking his DRP elsewhere, so we shuffled some papers and off we went.  Woodstock had the first half, Rudolph the second.

Disclaimer, complete with “I have a phone in case this all goes really, really wrong” portion

WU:

SSH x 20, Merkins x 15, Imperial Walkers x 15 (which Rudolph mucked up the timing on…), Moroccan Night Club x 20

Pledge of Allegiance to Ol’ Glory

The Thang:

Mosey from the Schiele to the steps of the PAD and First Prez.  Woodstock took being the lead mosey-er in stride, but it took the wind out of this old boy.  But after him taking the long way there we landed.  We got a quick count of unlucky 13, and Woodstock gave the low-down on our tribute.

Stroganoff is famous for 22’s and the Wolfpack Grinder.  Woodstock was partial to the 22’s, it didn’t matter because both are equally vicious.  22’s are composed of 20 Merkins at the top of those long stairs, then 2 LBC’s at the bottom, then 18 Merkins at the top, then 4 LBC’s at the bottom.  That’s a lot of steps in between.

We rallied and found that half of the time was gone by the time the PAX got through them, so after Woodstock destroyed us in honor of Stroganoff, I asked for a quick count before we headed to the field for what I considered to be the fun part of the day (sorry Woodstock!).   To the softball field we went.

I’ve always wanted to see a good Wave of Merkins, so we tried.  My communication to the number and method was not so good, but what the hell, it made for good planking.  So we took a few shots at getting up to 5 and for a brief moment there was a fluid wave rolling.  But I got tired so time to move.

At this time I asked the PAX to get in a line with all facing me.  And I wanted to relate my deep appreciation for F3 and our PAX.  I didn’t realize until yesterday that it was one year ago to the weekend that my intestines tried to kill me.  And nearly succeeded.  I don’t think anyone wants me out there working out with a colostomy bag.  But I told the group about how F3 ain’t just about our fitness, but about moving our relationships, emotions and spirituality.  And I relayed the phone call from one particular Dr. in the hospital that I will always remember:  Dr. Feelgood.

Our good Dr. Feelgood called me while I had tubes all in me and said he got my back, and he’d hack away at the PAX on my behalf.  Many guys showed up to move my family (literally) and blessed my family with compassion…..Dr. Feelgoods lesson from ThirdF that same morning mind you.

So to honor him, the PAX and to mix it up, I say that the exercise known as “Drill Saergeants” now be known to our PAX as “Dr. Feelgood Drillers”  He is a Dentist after all…..

We chopped our feet and mirrored my movements:  quick turns, planks, low-slow push ups, monkey rolls, Karoke’s, squats, side bear crawls were all mixed up the in the form of Drill Sergeants.  When a few minutes rolled by I asked Dr. Feelgood to lead us, and he immediately went Duke-Hate with some Bobby Hurleys and something else I can’t remember, but it involved crushing some Duke player with his knee.  Good stuff!

Then I asked for a Wave of Squats, and after about 10 we had that sucker cooking.  Virtually no rest by the time I called it, and asked for one more attempt at a Wave of Merkins.  Those last two looked gooooood.

Time to head back, we planked in-between to keep the 6 up (great work Poacher), and landed with 10 minutes left.  Woodstock and I alternated leading Burpees, Freddy Mercury’s, SSH’s, Many Merkins More, Mountain Climbers, and generally killing ourselves until my watch said 60 minutes was up.

A true pleasure to V-Q with Woodstock, I just have to get my wind up to keep up with him, he’s a perfect Q’er.  Thanks to all PAX, thanks to the brotherhood of F3, and if anyone needs help moving call 1-800-RUDOLPH.

Warm up – SSH – IC X 25, Imperial Walker Squat (tried it, cadence weird) X 12, Merkins IC X 7, Seal Jacks IC x 20, Spine rotators / Spinal stretch, Mosey

Pledge with flag at half mast.  Special reflection on the police shootings in Dallas.

The Thang – Mosey up and across Garrison to wall at office building for donkey kicks and decline planking.  Mosey up steps and around building for step ups and derkins.  Divided into groups of four (I like groups of four because of the Four Horsemen back when wrestling was real). Mosey through church parking lot and onto field where we lined up against chain link fence for another round of donkey kicks.

The Real Thang – Coupons were presented for four different exercises to be completed in a round robin format. The group would do AMAP until the team on exercise one finished and yelled for folks to rotate.  Exercises as follows:

One: A really cool go-kart my kids wrecked into a bricked-in mail box  made a fantastic “push sled.” Group pushed up the 100 yard back driveway to the youth pad which has a nice slope.

Two: One team member sits, lies, or hangs on to a large dolly cart.  The rest of the team positioned half way up the hill on their six with a large rope extending to the cart.  Team member on the cart was then pulled up the hill.  The next person carried the cart and rope to the bottom, repeat until time to rotate.

Three: Small dolly cart racing.  On a different hill hands were placed on carts in plank position and PAX ran up the hill pushing the cart.  Mosey back down with cart held overhead.  Repeat.

Four:  Shoulder press with various items: trailer gate, metal ramps. When shoulders fatigued or while waiting for a coupon, PAX rested in the People’s Chair

*** Many of the PAX used their own creativity during Exercise 4 and started bicep curling the trailer.

Mosey to the front of the church with volunteers carrying the small dollies.  PAX divided in half and partnered.  First half did rolling wheelbarrows across the parking lot and switched for the ride back.  Other group did hip raises from the side, elbow plank position; one side then the other.  Groups switched.  Rinse and Repeat.

Mosey back to the AO for an ab medley, LBCs, Flutter kicks, Heels to Heaven, and Hello Dolly.

Moleskin:

Morning began with an excellent Third F by Spud reminding us to “finish strong.” Don’t we all want to be able to echo Timothy’s words, “I have fought the good fight, I have kept the faith, I have finished the race.” Citing an achilles issue Spud warned that he might have to exit and list on the IR / DL.  Timothy’s words and several illustrations seemed to be the needed remedy and led to a “finished workout.”  Iron Sharpens Iron. Try to make the Third F when possible!

Circling to start the morning there was much chatter by those who did 87 burpees the prior day.  Personally, 88 is a much better stopping number so I didn’t understand the big deal, but promised a day with few merkins.  Disclaimer and such.  Put a little stretching into the warm up since the day had potential to do strange things to the back.

After warm up, seeing the flag at half mast was a sobering reminder of the risks our police officers take each day.  Sad clowns come in every size, shape, and color. This week’s tragedy may be an chance to bluntly EH someone who looks a little different, and, let the gloom build bonds.

The “burpee boys” of Friday’s downtown AO provided some mumble chatter as the shoulders were warmed up donkey kicks. Posting when Roscoe has given advance notice he “has a cold” and being surprised by the pain that follows, is akin to missing the connection between beans and gas.  Have you forgotten that MJ scored around 60 points including the game winner when he had the flu in the playoffs?

The second set of donkey kicks against the chain fence reminded YHC of college glory where I thought something was a sure thing, only to suddenly realize an unplanned reality check. The unsure footing increased the mumble-chatter once again.

The PAX embraced the new coupons, especially the downhill with the go-kart.  Seeing some of the 6’3″ plus PAX steering the go-Kart reminded YHC of Chris Farley in a sport coat!  Easy Rider lived into his F3 name by sailing smoothly up the hill on the rope tow.  Many struggled to stay straight which will result in a suggestion to resurface the parking lot at FPC for our comfort.

A number of the PAX started playing with the trailer used to transport the coupons.  To lift a car is supposed to represent some sort of frustration release.  Picking up a trailer could mean a number of things, but the other PAX wanted the bicep pump and soon ropes were attached and a new exercise was added.

The small dollies were supposed to fill some holes in next week’s office schedule, but no teeth were damaged.  Honestly, the dollies I liked and smooth concrete will be found for a future Q.  Yo Adrian made some painful sounding suggestions only to quickly backpedal. (You know, Rocky would never back down.)

Finished with COT, BOM.

YHC had a great time watching lots of smiles today (Slaw is one happy exerciser!)  18 at GasHouse, 18 at the Yank, 5 at Folsom.  I think we had four or five “respects” in the mix at GasHouse.  Badasses!  In total, 41 men in Gaston County taking the red pill. T-claps!

The PAX and YHC are mindful of T-Square and continue to lift him and all the family in prayer.  T-Squares kidney stone impressed the PAX as well and added to the chatter.  Many prayers for our country, freedom, and all those suffering / mourning in Dallas.

Thanks to Short Sale for helping with the coupons and Hushpuppy who somehow got pictures during the workout.  The region is accelerating!  Aye!

I wasn’t sure how many cars would be in the parking lot of the Schiele on the Saturday before July 4th. It was nice to see some of the boys from Midoriyama were stretching along with a few others new to the GasHouse. Our circle was a little tardy to begin but no penalties were assessed as Bandit went overtime leading the Third F. Best of all, it was great to see T-Square among us. It is difficult to imagine the emotions circling through his mind with the sudden death of his daughter. He was looking for camaraderie and a slight bit of distraction – GasHouse was the right place for that.

On my fourth Q I was looking for a few things, high calorie burn, elevated heart rate, and mumble chatter from the PAX. What better way to start than to quickly announce 5 burpees on your own. Mayor became irritated. Things were off to a good start.

Warm-Up:

5 Burpees OYO

Up/Downs: SC x 10

Imperial Walker: IC x 10

Toy Soldier: IC x 10 (I think…Q got excited and went with a “Tool Time like” count)

Hillbillies: IC x 10

Don Quixote: IC x 10

Pledge

The Thang:

I made sure to give proper directions before sending the PAX on a half mile run to Sherwood School. Once gathered at the track we ran the Four Corners:

1. Corner #1) CDD’s – SC x 5
2. Corner #2) WWI – SC x 10
3. Corner #3) Dips – SC x 15
4. Corner #4) Merkins – SC x 20
5. Rinse and Repeat

Mosey #2: Dr. Feelgood led us through the back entrance to 1st Presbyterian Church. Showing great initiative, he called out a few high knees and butt kickers along the way. We arrived to the back of the lot, a familiar spot to those that have attended a GasHouse workout, to find neatly arranged tokens by YHC. There were 12 stations where each man would perform 10 reps of the following:

Blockees

• Mountain Climbers
• Stretch Crunch (begin on 6 in crunch position, extend legs and arms out to 6″ off the ground – did I mention you had either a 10 lb medicine ball or a sand filled pvc pipe?)
• American Hammer (with rebar as a paddle)
• Merkin
• Chair Squat (begin in jack position, move legs together as if your sitting in a chair, hold sand-filled pvc pipe at eye level to burn the abs too)
• Flutter kick (in honor of Stroganoff on IR)
• Manmaker (with dumbbells, begin with merkin; perform L/R row; jump to squat and lower with dumbbell’s on shoulder – this was as tough as the blockee, if not more)
• Dips
• Squats (while holding solid cinder block)
• CDD’s
• Plank with side arm raise (while holding a brick in each hand)

YHC failed to mention the run required after every 4 stations – a short loop up the steps and down the back road to the stations. This was quickly Omaha’ed after a few turns and we limited the mosey to up/down the steps. We formed into two man teams to push each other through the pain. I made sure to announce the disclaimer – the standard “I’m an idiot, you’re an idiot…” and just as The Boss began to belt out the patriotic anthem of Born in the USA, Da Vinci tweaked his back. He forged ahead in moderation (hope it’s only minor that ibuprofen and stretching can fix). Originally scheduled for five rounds; YHC realized 8 am was fast approaching and Omaha’ed after two. Time to mosey home.

COT:

Prayers lifted for Godfather and T-Square, as well as for Da Vinci’s fresh ailing back.

Moleskin:

Originally I wanted to follow a patriotic theme and do an exercise per state which would be tough to do in an hour but even more challenging was digging into the lexicon for obscure things (if you’ve done it, you know there aren’t too many selections in the K’s, U’s, or V’s). So I planned each station for 5 rounds at 10 reps each (=50 states) patriotic, huh? Reality was we only went 2, shortening the runs, and didn’t get to any of the Mary I had designed. The best laid plans often hit a snag and we have to adjust whether we like it or not. Life seems to flow that way too and we set foot to a path that we didn’t choose. Thankfully F3 can provide some of the trail-heads and mile markers to keep us strong, physically, mentally, and spiritually. T-Square, we’re here for you brother. Aye!

16 of Gas House’s strongest “rock pushers” buckled in, reclined their First Class seats, and sipped Merlot with YHC on a short, relaxing one hour flight. Our final destination was Ball of Man but here’s what happened in between takeoff and landing…

The Thang:

COP:

• Mosey downhill to the library parking lot
• SSH X 15 IC
• IW X 15 IC
• LSSq X 15 IC
• Merkins X 15 IC

Mosey downhill to other rear corner of library lot for first Triple 7

• 7 merkins, run downhill to speed bump, 7 merkins, run loop, 7 merkins, run to start
• Rinse/repeat twice more substituting squats and IWs for merkins

Mosey downhill to rear of First Presbyterian Church for second Triple 7

• Run to hill, bear crawl downhill, 7 burpees, run to 2nd hill, bear crawl downhill, 7 burpees, run downhill to island, 7 burpees, return to start
• Rinse/repeat twice more substituting merkins and Apollo Unos for burpees

Mosey downhill to “small church building” (YHC’s own designator) for third Triple 7

• 3 pain stations: 1) stationary lunge X 7 each leg, 2) derkin/incline merkin (Irkin?) X 7 each on brick wall, 3) jump squats X 7 at bottom of stairs
• Rotate through each pain station 3 times
• Thanks Dolph for LBCing till PAX regrouped

Mosey downstairs for fourth Triple 7 (cut short to Double 7 for time sake)

• Suicide sprints (downhill both ways) to 3 islands performing 7 LBCs at each island first flight and heels to heaven for the second flight

Mosey downhill to front of Grier Middle School for “4 Corners of the Globe”

• 5 stations: one at each corner of the field and one in the center (“Home”)
• PAX split into 4 travelling groups and did 3 burpees at Home and then ran to designated corners to perform 7 reps of whatever exercise was listed in that corner, then ran Home again for 3 burpees and then counter-clockwise to the next corner….and repeat until all 4 corners were visited and we landed at Home and celebrated with 3 final burpees

Mosey downhill (truthful statement for once) to shovel flag for COT/BOM

• Still had a minute before landing so 15 X American Hammer
• Wheels down!

Announcements:

• Today, 10:00a.m. – Martha Rivers Park – F3 Dads
• 6/26, 7:00p.m. – at On the Border (Gastonia) – leadership advisory group meeting
• 7/2, still need a 3rd F Q if anyone is interested – get details from Monk

Moleskin:

• Many prayer requests today: way too many folks in this world fighting cancer or dealing with mental issues so overwhelming that they contemplate suicide. Prayers help but do what you can to lift these folks in their time of need – even if it’s done anonymously
• Shout out to T-Square who’s been suffering with a kidney stone issue for over 2 weeks and is STILL posting at workouts! Billy Madison summed it up best by saying “That’s an F3 Man!” YHC has a paper cut (left pinkie…it hurts) – no prayers for me? JEEZZZ!
• Dolph – we have posted together at probably 70 to 100 workouts – when will you stop being such a slacker??? At least TRY, would you? It’s embarrassing dude!
• You all accumulated just over 3 frequent flyer miles today…WOW…only 999,997 to go to earn a burpee free workout!
• Good call by Spud and good extra credit effort (post workout) by the PAX to send 22 merkins to our troops suffering PTSD and other ailments that lead to suicide
• There were plenty of “midwife noises” during our journey (mostly from YHC) but in standard Gas House fashion, every warrior soldiered through and finished strong.
• YHC honored his promise by making all running portions of the workout downhill – YOU ARE WELCOME!
• Always an honor to post with you HIMs – thanks for allowing me to pilot this trip – AYE!

V/R,
777

There was a point in my life where weekends were based around tee times. Golf is a game where one pure shot can become the hope in one’s mind creating the eagerness for the next round. It’s a game to pursue unattainable perfection where you don’t even have to be that good at it to enjoy it – kind of like F3. There is always the internal push to become better. Having completed my VQ a few weeks ago, I added another goal to improve. To Q on the big stage at the GasHouse – our hometown Mothership.

I’m not going to lie, it was a beautiful morning – perfect temperature with a slow sun rising and subtle breeze flowing leaving few excuses to remain in the fartsack. GasHouse began with Monk leading the Third F.  Additional PAX began to fill the parking lot, friendly chatter exchanged as the circle formed and the clock chimed for the top of the hour. I stubbornly attempted to go without a Weinke, thankfully my brothers jumped in to keep me on track – aye!

Warm-Up

Calf-raises – IC x10

Grass-picker (or Cotton Picker – depending where you grew up) – IC x10

Side to side lunge – IC x10

Toy Soldiers – IC x10 (temporary brain-fart by YHC as to how they were performed – thanks Dolph for getting me straight)

Moroccan Nightclubs – IC x20 (note to self – either learn to spell this one w/o looking up in F3 list or don’t use in warm-up)

Seal Jacks – IC x10

Mosey to the flag for the Pledge

YHC announced we were running a half mile to Sherwood school and got the street wrong nearly sending Dolph and Package on the scenic root…others read my mind to make a left by the library and we all made our way.

The Thang

With our national golf championship being played at Oakmont, one of the preeminent courses in America, I designed a workout where every stroke counted and penalties were plentiful. Channeling my inner Jack Nicklaus, I converted the athletic fields of Sherwood Elementary school into one of the worst goat tracks in all of America: GasHouse National. I requested the greenskeeper perform one of those fancy cross-cut patterns we see from the blimp camera on network weekend coverage – what we got was an overgrown weed-patch; but that’s what you get with $0 budget. I tweeted a pre-blast where the mere mention of tee time tempted the curiosity of Package to skip Fort Mill and head to his old roots in G-town (Tclaps for his post).

Lucky for us collared shirts were not required and we went to work dividing into 4-somes (and one 5-some) for the shotgun start at 0715. With a three-pound bag of sand duck-taped to become a golf ball, each man took a turn to heave the rock from a teeing ground until holed. There were no leisurely strolls between the ropes of a manicured fairway – we work for our money at the GasHouse. The breakdown of travel between shots was:

Shot 1: Lunge walk

Shot 2: Bear crawl

Shot 3: Duck walk

Shot 4: Crab walk

Shot 5: Bunny hop

Shot 6: Skip

Typical F3 workouts only use the relatively simple arithmetic of addition. YHC inserted the additional challenge of multiplication. Upon holing the “golf ball” the pain station would be determined by multiplying the number of shots by the count listed on the scorecard or flag. Example: if it took 4 shots (throws) and the pain station was Merkins x 10, that group would do 40 Merkins; easier said than done.  With flags scattered around the field of various distances and use of equipment for pain stations – the horn sounded and the DJ hit the play button for a 80’s set list that made Yo Polly ‘Google’ the likes of Kenny Loggins, Journey, Ratt, Van Halen, Led Zepplin, and The Who?

GasHouse National – Par 35

Hole #1 – Par 4 – American Hammers x 10

Hole #2 – Par 4 – Squats x 10

Hole #3 – Par 5 – Merkins x 10

Hole #4 – Par 3 – Step-ups x 10

Hole #5 – Par 5 – Mountain Climbers x 10

Hole #6 – Par 3 – Burpees x 5

Hole #7 – Par 4 – Freddie Mercury x 10

Hole #8 – Par 3 – Pull-ups x 2

Hole #9 – Par 4 (dogleg right) – Dips x 10

There appeared to be good mumble chatter among the PAX as they made their respective loops. Judging by the scores (two teams were 7 under and two teams were 4 under) YHC set the “course” for too many birdie opportunities. Next time we’ll go for a little more pain. The goal was to try something new. Now we have a baseline and know which way to go (up).

While waiting for the final group to come in, the PAX jumped into Mary with flutter kicks. With a few minutes to go, YHC added a few more:

Jingle Balls IC x15

Wide Pike Ups IC x15

Time to mosey home…

COT

Announcements: F3 Dads to bring their 2.0’s to Martha Rivers Park on Saturday, 6/25 at 10 am for some fun. DaVinci will be strumming live at Kate’s in Clover next Saturday from 8-11. Check his Facebook and Instagram for more details.

We lifted prayers for the Godfather, in celebration of his wedding and for his mother-in-law; certainly a time of mixed feelings. We also prayed for Fort Mill’s Spud as well as others who are grieving over loss.

I appreciate the help and support of the PAX. In my second attempt at Q, I’m working my way to fill the leadership shoes. It’s a lot like golf. The bright moments of a great shot create the enjoyment and confidence. The bad shots provide the sour taste that motivates preparation to keep pushing the rock. Hopefully the before we play the back nine the greenskeeper will find his weed eater.

We had a great day in the GasHouse-2 new AOs starting today so our numbers were a solid 10 (I miscounted, sorry Bandit) with 6 of them at the 3rd F just before discussing ACCOUNTABILITY.

WU: SSH X 10 then short mosey to include regular, butt kickers, high knees, side shuffle L and side shuffle R, and karaoke then the real WU including SSH, Merkins, LBCs, Moroccan Night Clubs con La Cucaracha then 13 Burpees (pay tribute to the 100 days of Burpees from another AO outside GasHouse that I cannot recall) then mosey to the flag for the Pledge.

The Thang:

Mosey to the track for 4 corners (yes, this track has corners). Start with She Hate Me (10 lunges each leg, 10 burps, 10 merkins) then mosey to next corner and plank until the arrives and I give the recover sign which may have been after the 6 arrived….yes, Feelgood, I do care that everyone arrives but just needed a little more sleep before moving on. We did 4 cycles of this (1 at each corner) then moseyed to the church parking lot for some partner work.

At the base of the stairs we partnered up and P1 did exercise while P2 ran up the stairs (yes, hit every step) then swapparoo with partner. The exercises included Monkey Humpers, Scorpion Dry Docks, and Flutter Kicks. I think the Pax were messing with me asking so many questions and needing demo of exercises…..may have been confusing in my presentation so will give them the benefit of the doubt…..

Next we met Jack Webb-props to Spud who knew who he was so instead of 10 we did 9 reps max. I love Jack Webb (almost as much as hip slappers)-I admit it. Don’t tell my M. She just won’t get it. Think I will be doing these more so may need to practice a bit at home in your spare time-just sayin’

Next we moseyed back to the track after saying goodbye to Madoff-dad responsibilities-great work showing up and putting in time when you were limited. Could easily have fart-sacked. We took a few detour short cuts on the way back just to make up for the demos mentioned above with the stairs exercises. On arrival to the track we jumped straight into more She Hate Me for another circle around our square track.

We then moseyed over to the other stairs by the track for some more partner work with stairs and donkey kicks/flutter kicks to burn some more time then moseyed back to the flag for some wall sits of various time durations with 10 second breaks. While sitting on the wall, Spud entertained us with some Lewis Grizzard humor-What’s the difference between being naked and neked? What?? (you ask in unison). Naked is being caught with no clothes on. Neked is being caught with no clothes on and being up to something no good. Now you know……was much funnier when he told it after my legs went numb during wall sits.

We then started to mosey back to start but I pulled an Omaha and we ran up the hill towards the track and turned around to finish with a mosey to start with Spud trying to EH a friend (was that his father) at the very end.

We finished with announcements (new AO start X 2 today), discussed Advisory Board morphing into 2nd F type event with all welcome, F3 Dads events in Charlotte and upcoming in GasHouse later in July-check with JK2- then closed with a quick prayer.

Great start to the day guys-really enjoyed the 3rd F early before the workout. Thanks for the opportunity.

Whoopee

BA and I have been MIA from F3 workouts since the first few weeks of our softball season. Long days and late nights kept us in the #fartsack as late as possible, but now that our season is over and the school year is coming to an end, we figured it was about to rejoin to group and what better way to do it than with a co-Q at #GasHouse featuring everyone’s favorite coupon, cinder blocks.

After the disclaimer – again, forgive me if I didn’t make all the major points, it’s been a while – a mosey to the flag at the front of the museum for the pledge, and a promise of NO UPPER BODY EXERCISES, it was time for the Warm-Up…

Warm-Up

• Side-Straddle Hop x15 (In-Cadence)
• Merkin x15 (In-Cadence)
• Little Baby Crunch x15 (In-Cadence)
• Don Quixote x15 (In-Cadence)
• Moroccan Night Clubs x50 (In-Cadence)
• Neckies (Chin to Chest) x25 (In-Cadence)
• Neckies (Right Ear to Right Shoulder) x10 (In-Cadence)
• Neckies (Left Ear to Left Shoulder) x10 (In-Cadence)

For the next part of the beatdown, BA lead the PAX to the cinder block garden he had planted beside his truck before the work out started. It was time to partner-up and pick up one block per group. After moseying into the nature trail, the beatdown continued as follows:

• 300 Chest Press – P1 completes exercise while P2 runs to the bottom of the hill and does 5 LBC’s and runs back up the hill to switch with P1 – counting was on aggregate.
• While waiting for the SIX, several PAX planked, switching between regular and raised arms/legs. At the very end of this exercise, the PAX did 25 Prayer Squats In-Cadence.
• All PAX mosey to the bottom of the hill.
• 250 Bicep Curls – P1 completes exercise while P2 runs to the top of the hill and does 5 Carolina Dry Docks and runs back down the hill to switch with P1 – counting on aggregate.
• 200 French Curls – P1 completes exercise while P2 runs around the barn and does 5 Squats before returning to P1 to switch – counting on aggregate.
• 100 Weighted Squats – P1 completes exercise while P2 runs around the barn and does 5 Side-Straddle Hops before returning to P1 to switch – counting on aggregate
• 50 Blockies – P1 completes exercise while P2 runs to opposite bridge and does 5 Carolina Dry Docks and runs back to P1 to switch – counting on aggregate.

With about ten minutes to spare, the PAX gathered their blocks and their pride, and moseyed up the hill to return the cinder blocks to BA’s truck. There was about five minutes left at this point, and Godfather decided the best course of action would be to do some Mary; however, having grown accustomed to the shade of the nature trail, Godfather suggested moving the PAX to the shaded portion of the parking lot.

Last-Minute Mary

• Freddie Mercury x15 (In-Cadence)
• Hello Dolly x15 (In-Cadence)
• Homer to Marge x2 minutes
• With about a minute to spare and thanks in-part to Dolph, there was just enough time for 5 Burpees OYO.

BA and Godfather’s comeback tour ended with the normal COT: Name-o-Rama (no FNG’s), Announcements (F3 Belmont kicks off this Saturday, June 11 at Stowe Park), Prayer Requests, and a Prayer. There was great attendance at Panera for Coffeeteria, and even though Bandit tried to steal Godfather’s seat (pun intended), it was a good breakfast for all.

On a personal note, it’s good to be back among the PAX and I like forward to getting back into things. I’ll be getting married next Saturday, June 18 and then I’ll be in the Dominican Republic for my honeymoon, but I’ll be back strong after that. It was a pleasure to lead!

-El Padrino aka Godfather aka Mr. 25-year-old Stamina