Tag: GasHouse (Page 42 of 53)

24 Pax and 1 traveler appeared for the Murph this morning. TClaps ToolTime. This is a special day and for all the veterans out there, THANK YOU! YHC did not expect the number that made it out of the fartsack this morning; nice work men. YHC shared a short story of Michael Murphy and a disclaimer for the FNG’s. TClaps to these guys, Cougar and Breeder you showed for one of the hardest workouts that YHC has ever done, nice work. Hope to see you back out in the gloom. With that said.

Warm Up; SSH, CDD, LBC’s x 10 IC

Thang; Run 1 mile around Martha Rivers Park and meet back at the playground for the exercises to begin.
100 Pullups
200 Mericans
300 Squats
YHC attacks these 600 reps in 10 sets of 10, 20, 30. The pax can choose how to bust up the reps as long as you get the 600 reps. #DFQ, #DRP. It was an awesomoe sight to see the pax pushing each other. Just the thought about the service and sacrifice that the Veterans have made gives you little extra drive to complete a workout like this. All Gave Some, Some Gave ALL. #Respect. After the 600 reps there was one last task to complete. 1 Mile Run. Way to dig deep men. It was pleasure and honor to lead you this morning.

Moleskin; Definitely one of the toughest workouts out there; to know that Michael Murphy completed this a 20Lb vest or his combat gear on is amazing. The pax all pushed each other and didn’t forget the six this morning. Nice work by all. Jobu nice to have you back with the Pax sir. TSquare and Roscoe tclaps for the H2O fellas. #NoDNBatMarhaRivers AYE!

COT; Namorama; FNG’s, Cougar and Breeder. Breeder my apologies sir, I thought you said breeding was a hobby. Nice work men.
Pledge; Stroganoff thanks for the flag.
BOM; Monk thanks for taking us out.
Enjoyed it men. Till the next one.

What a wonderful Saturday morning beginning with DiVinci leading the 3rd F at 0630. #Jerimiah20 #TomSawyer #MeanMeanStride

Then at 0700, after our disclaimer, 18 PAX circled up for some warm-up including SSH, Merkins, Lunges and Flutter Kicks.

Mosey to flag & bellowed out the Pledge.

T-Square trashed his original weinke in exchange for an idea from Spud. T-claps to his input.

Moseyed up Garrison; stop at red light & hit some LBC’s.

Mosey over & up Dixon. Stop for some Flutter Kicks.

Finish moseying up Dixon to New Hope. Stop at corner & get some Slo-Mo Don Quixotes.

Mosey up to corner at Robinwood. Got in some reps of something I can’t remember.

Mosey up to Gaston Memorial. Now for the cool part. Mosey into GM & up to Memorial Wall of Fallen Service Folks. Took a few minutes to reflect. SUPER COOL. HUMBLING!

Moseyed back toward Sherwood School. But we had to stop along New Hope, with our backs to traffic, knock out some Monkey Humpers (by request of Flush). Finished up first half at Sherwood & passed remaining time to The Bandit.

In the parking lot at Sherwood, we partnered up for Eleven’s with Burpees and LBCs. This is 10 reps of burpees on one side of parking lot, run to other side for 1 rep of LBC. Continue back and forth across parking lot with reps of each exercise increasing and decreasing respectively (i.e. 9/2,8/3,7/4, etc…). Watching the clock carefully, called Oklahoma (that is Bandit-speak for Omaha) after 5 rounds.

With the clock counting down, Bandit was working to get the PAX back to the starting point before the stagecoach turned into a pumpkin. Next we ran a short distance to the track and stopped at the hill to finish up our parter-Elevens – this time with LBC at the bottom and squats at the top (6/5, 5/6, 4,7, etc…).

After a quick countdown, Bandit lead the PAX through Sherwood Forest and to the parking lot at First Pres for a short up hill lunge walk before a quick run back to the Scheile parking lot for some plank work and to finish off with those favorite dying cockroaches.

We finished with the COT. Great to see F3 continue to grow in Gastonia. Welcome to FNG Jason Austell (Woodstock) who closely evaded the Mary Poppins moniker by a slim margin. We finished today remembering those soldiers and service men and women who made the ultimate sacrifice for our safety and freedom. For them, we are truly grateful.

Great work men! Humbled and honored to lead F3 Gastonia PAX.

T-Square/Bandit

27 pax dared to show their face this morning. One things for sure I was not expecting that! Which 10 or 11 at 3rd F before the workout I was shocked to see the cars roll in. We had some visitors from Stanley come join us this Morning (Slaw and Def Leppard and 2 of the 7 FNGs). Tool Time had a crew with him accounting for 4 FNGs and 1 loner FNG. 27 was the final number at start time. So with conversations flying around and others starting rumors of a beatdown it was TIME TO START!

Disclaimer for all but really for the FNGs. You know the speech. Do what you can, listen to your body, I’m an idiot……..

Warmarama:

10ic windmills, 20ic Moroccan Night a clubs, mosey around parking lot with High knees, butt kicks, side steps both sides. Then a mosey to the flag for pledge.

The Thang:

We started the work out straight from the pledge flag. We had a lot of ground to cover and a lot of exercises to hit. The goal was a 1,000 reps of different exercises. So with the goal and location mapped out we was off.

We took off toward Ollies parking lot. We stopped three times just to keep everyone together and to start on those reps.

Made it to Ollies parking lot and used the endless lot of aisles to continue the ground coverage and reps. Up and down each aisle with 25 reps of called exercise. Too many to remember but you get the idea.

After making it about 8 rows in time was getting away from us. We started back toward the museum. Stopping along the way again to keep everyone together and to keep getting reps.

We make it back to the museum and circle up. Tool time yells out BURPEES!!! No!!! No Burpees were done in this work out. Through out the morning they was called out but NO. I promised no Burpees and I was keeping my promise. By this time it was TIME to end.

COT.

Moleskin:

We lost a FNG early, not sure what happened but hope he comes back out.

I want to give a shout out to Da Vinci. He really pushed it today and never stopped. Well done Sir!!! Everyone did great as well. A lot of ground covered. We did 3.27 miles and 500 reps of 20 different exercises. Always a honor to lead this group. Til next time!!

For the record. I mentioned visitors from Stanley. I have to admit that I got Stanley and Shelby mixed up but none the less it was great to have return guys with FNGs.

Aye!

There was no devious, contemplated pain plan in play this morning, just a regular, old-fashioned tag team beatdown. Although there was some rivalrous banter on the Twitter Machine (Roscoe vs. The Bandit), in the end there was no clear looser (except #fartsackers). Everyone who posted to Gashouse left better than they when the arrived. Great to have friends from Mountain Island Lake (El Tigre, Pinky and Hambone) and 2 FNGs join us today.

Warmup
Bandit took the lead to warm up the crowd with 20-rep sets of SSH, Mericans (recent neglect of upper body workouts apparent, and the PAX notice EVERYTHING), Imperial Walkers, Peter Parkers and Toy Soldiers. Then a quick mosey to Old Glory for the Pledge.

The Thang – Part 1
After the pledge, Roscoe led the PAX across the road and moseyed to the back of the office for some work. In the back parking lot we did some Joe Hendrix backwards bear crawl up the hill to the other side and then some dips IC. Bunny Hops down the hill and then lunge walks back up.

Roscoe then let a mosey behind the church to Sherwood Elementary track and playground for some elevens. One Merkin and then run across the track (sixty yards?) to the playground for ten pull-ups and back across for two Merkin , run back for nine pullups, etc until 10 Merkin and one pull-up. Not a lot of chatter because there was no air available to speak.

We planked for the six and then did some Al Gore until FNG “Slaw” who was the designated time keeper said we were at the halfway point of the workout, at which point it was turned over to the Bandit.

The Thang – Part 2
After a short mosey to First Presbyterian’s parking lot, we partnered up for a mini Dora 1-2-3. It was 50 Merkins, 100 LBCs and 150 Squats.

The Thang – Part 3
Bandit continued the journey with a mosey through the parking lot, across Garrison Blvd and down to the track at Greer MS. Stepping in, Roscoe led the PAX in a set of calf raises before turning things back to Bandit for 5 rounds of Burpee Suicide Sprints. This is 5 burpees OYO, sprint to the 30 yd line and back. Rinse and repeat. While Bandit called Omaha (not Oklahoma) to stop at 4 rounds, clearly, the word did not make it around to all.

Regardless while everyone recovered Bandit paused to share some wisdom from Freed to Lead. Pogo40 (inconsistent fitness), the Sifter (loneliness) and The Reacher (lack of purpose) are the three classic symptoms of SadClown Syndrome (happy outside, sad inside). F3 provides us with a solution the fills these holes in our lives through fitness, fellowship and faith.

Wrap Up
With our intermission complete, and PAX respiration restored, we head back to the Schiele’s parking lot and finish with a few rounds of Mary. Roscoe finishes us off with the Protractor at the end for FNG “MS DOS” that showed up early for the 8am workout (uh, we don’t have one of those).

Prayer requests: Hot for Teacher’s Mother in law, great news about Billy Madison’s wife’s cancer being gone!

A solid crowd of 14 PAX and 1 FNG showed to know this Saturday at the Gashouse. It had already been promised to be an ugly beatdown and Fartsacks had been suggested. There were mumbles about merlot in the circle. We were celebrating several birthdays this week. Whoopee, Sargento and Tool time all got a little “wiser” this week. Lucky for Tool time his was this day! So on with some party work and some of his favorite exercises!

The Warmup: Seemed like dancing to me!

Seal Jacks ic x 15, Morrocan Nightclubs ic x 15, Hillbillies ic x 10, Goofballs ic x 10, Monkeyhumpers ic x 10, Don Quixte single count to 45(Tool times age)

Mosey to flag for Pledge

The Thang: Mosey to Parkwood parking lot and bearcrawl across the lot stopping at each line for a merkin(about 20). Mosey to the Old Hospital( I think? that was before my time. Maybe one of the “wiser” guys could say for sure.). On the way we did some duckwalks across parking lot openings. Driveway hill at hospital ran down for 15 merkins/10 squats ran backup for ab work while PAX finished. Rinse and repeated 3 times. On the 3rd trip it was promised this would be the last(whisper on this hill). As Stroganoff headed off to do some HIM work with the girls on the run the PAX partnered up for for 20 Squerkins. It turns out the other side of this mound has a similar hill as the first one so we had to go up and down in the same fashion as the first 2 more times! We then moseyed out to the main road and found another nice hill. We then did Happy Jacks ic x 5 then moseyed backwards up the hill for WWI situps x 5. Rinse and repeat. Time to head back so we moseyed back to parkwood for some fiddler crabs and then back to the shielle. We stopped at the wall for some BTTW Hip Slappers and Mike Tyson’s. With a few minutes to spare it was felt that LBFC’s were needed before we left so ic x 10.

Great work by all today! I wanted to push myself and my brothers this morning and it seems that everyone pushed. Hats off to FNG Flesh Wound for stepping up on his first visit and Mayor who was considering the fartsack for an ankle injury until he received a delivery of a particular purple flower. However next time take the flowers that ankle looks nasty! Happy B-day to all the PAX this week!

COT: Announcements-5K run at storm next weekend, F3 Belmont starting 6/11, get us some contacts and see you there. Prayer Request-Tool time and his co-workers, Billy Madison’s M(Veronica Vaughn), our children, JK2’s family.

As always it was a pleasure this morning. We had a great group that pushed the rock! I wouldn’t push as hard, if at all, if you weren’t there with me. Psalm 133-1-Behold how good and pleasant it is when brothers dwell in unity!

Another Saturday, another Gashouse workout. 13 PAX gathered in the gloom for the JK2 Beat Down plus a side of stroganoff. No late stragglers and no FNG’s so there was a very short disclaimer from Stroganoff before a quick warm up that included some in cadence work:

SSH X 20
LBC’s X 20
Imperial Walkers X 21
Freddy Mercury’s X 20

Short mosey to the main flag in front of the Schiele for the pledge followed by the mosey to the Grier Middle School Track for:

The Thang

Back by popular demand as it has not been instituted lately was the Wolfpack Grinder. It has been a while since The Wolfpack Grinder has been performed and I must admit a moment of pride when I heard a few groans when announced what the first exercise would be:

On the track:

10 in cadence squats
Run 1/2 lap
25 Merkins OYO (Plank until all PAX complete)

10 in cadence squats
Run 1/2 lap
30 Mountain Climbers OYO

Rinse & Repeat

With the WP Grinder complete, the PAX moseyed to the courtyard for some Dora 1-2-3:

Partner 1 performs exercise while Partner 2 runs the steps and returns to pick up the cumulative counts as follows:

100 Merkins
200 Squats
300 single count flutter kicks

This took us to the halfway point and the Q was turned over to JK2 for the main beat down.

Mosey to the field for some partner work JK2 called BOB (or maybe BOB biscuit). BOB included some cumulative partner work that included the following down painment:

50 Burpees
100 Overhead presses
50 Burpees

We headed to the track for something but someone mentioned the word biscuit and bojangles in the same sentence so JK2 jumped on the opportunity to squeeze in a Whoopee special Bojangles Biscuit. Thanks.

We then moseyed back to the Schiele for some dip work at the picnic tables:

Dips X 30 OYO
Dips X 30 OYO

Thought we were done, JK2 thought otherwise.

Time for a round of In-Cadence Mary to finish it out:

Dying Cockroaches X 25
Flutter Kicks X 40
Hello Dolly X 30
Mountain Climbers X 25
Merkins X 15
LBC’s X 25
Nice work men.

Announcements: F3 Dads event today at the Schiele; Advisory meeting Sunday night (tomorrow) at a new location to be determined;

Several prayer requests. Finished with the name-o-rama and JK2 took us out with the prayer.

Many thanks to JK2 for a terrific Q today. I appreciate the opportunity to lead.

Until the next one.

Aye!

Stroganoff

It was a clear dry morning for two men from the Fort to stroll over to the Gas House. CSPAN has the first half Q and set our course for the back lot of the Library. Even though we made a pact to refrain from any and all running, CSPAN has a short memory. Something, something, he is old, etc. Whatever, I am just glad we avoided any and all grass.

The Thang

Mosey around the lower lot for what seemed like hours.

Bear Crawl to and fro

Crab Walk to and fro

other stuff I can’t recall, etc…..

Partner runs around lower lot while partner B does:

Flying Squirrels

other stuff I can’t recall, etc…..

CSPAN hands off to PKG

Mosey to top of hill, break out timer (AKA iPhone) 1 Min exercise, 15 sec rest etc….

Plank Jacks

Prison Push Ups

Lunge L&R

Squat

Merkins

Dips

Peter Parker

Mtn Climbers

Russian Twist

Shoulder Taps

Rinse Repeat

Few minutes of Abs and Stretches, hustle back to flag and say pledge, hustle back to COT because CSPAN has a painter coming and PKG has a tee time to make. #Priorities

NMM

This place is always a favorite AO for me. It is really cool to see how fast Gastonia has grown as men continue to EH sad clowns. One thing is for sure, they have a long way to go on their comedic timing. It was nice to have FNG Silent Bob step up and just dive right in with his testimony. Dude’s a solid guy and will fit right in.

Until next time,

PACKAGE

It was a great morning to be in the Gloom as it was convertible weather and the pre-blast said we were going to Texarkana and back just like the Bandit.  As we were assembling, some unfamiliar faces appeared so introductions were in order.  When one announced he was an NC State graduate in engineering Stroganoff looked like Alice the Goon when she sees Popeye.  It was an instant man crush. Great to see new faces as the word of the month is growth.

The crowd kept growing until we had 18 PAX ready for a beat down.  We started on time with the #pledgeofallegience and then an Indian Run around the parking lot.  The first lap was routine but by the second there was an early jailbreak and things were getting out of hand so I had to get them back to the Pavilion before it was complete anarchy.

The Warm Up:
We started with SSH and were about to do some Prayer Squats when the peanut gallery (Whoopie and Dolph specifically) began clamoring for the Press, Press, Fling.  The Press, Press, Fling has its roots in a Navy Seal workout video I still possess.  It is a VHS tape so you know it has some years on it.  If you have something that will play it and want to borrow it let me know.  Anyway, Whoopie is a PPF skeptic and doesn’t think it works anything.  I disagree because if done correctly is a good back and chest stretch.  But he and Dolph asked for it so I audibled and we got it in.  I wasn’t looking to take requests but I am reasonable and will deliver for the crowd when asked.  We then did the Prayer Squat, LBC’s, Monkey Humpers, and more.  We then did a lap around the lot and set ourselves up for the Thang:

Colonel Troutman with Bobby Hurley’s

The PAX lined up and completed 20 Bobby Hurley’s and then ran 45 yards for 19, 18, 17 etc until we were done.  Lots of effort here to get it all in and then everyone planked for the six.

The PAX circled up for a quick F3 lesson and then in continued preparation for the Mayor’s Special Olympics Burpython, we did the Burp and Merk.  (Burpee with one merkin, burpee with two merkins to eleven and back down to one.  Burp and Merk to eleven and back down.) It started sprinkling and then began raining as we finished up and moseyed to the Pavilion for some Mary.

WW1 Situps, LBC’s, Good morning Darlings, Imperial Walkers, Seal Jacks, (Whoopie did some freestyle on the Seal Jacks to the tune of Hava Nagila )

We ended on time and named our new FNG’s Dr. Evil (Sam Burris) and Latex (Alex Poole) as Linus bolted for the door.

Top Hat needs our Prayers as do all members of the PAX. We ended with a COT and prayer.

It was great to see so many PAX show today and give great effort.  It was a pleasure to lead and looking forward to tomorrow’s guest Q’s CSpan and the Package at the Schiele tomorrow.  Show up at 0630 for the 3rd F bible study led by our own Hush Puppy.