Tag: GasHouse (Page 45 of 53)

10 PAX showed up at Martha’s House even thought the forecast was calling for rain.

Since I had not Q’d in a while I thought a pre-Christmas party was in good order.  At 5:30 sharp we began with the disclaimer followed by the Pledge.  Quick mosey over to the bank to get the party started.

To set the tone, we  kicked everything off with the Slaughter Starter– 20 Burpees OYO

Next was the  Warm Up

Each exercise was completed AMRAP for 20 seconds with a 10 second rest.  Merkin, LBC, SSH, Imperial Walker, Plank, there may have been others here, but it was more than enough to get the blood flowing

The Thang-Since this was a party, the PAX paired up for a Princess Tea Party: PAX grabbed a partner.  With partners facing each other in plank position. Partners did Pattycake Merkins for 10 reps, followed by a Partner People’s Chair (Back to back wall sit) for 30 seconds.  Repeato but with 15 reps for the next round. The bank patrons were surely laughing while attempting to use the ATM.  After a quick count while still feeling the burn we started Super 21 OYO: Do 1 merkin followed by 1 sit-up; 2 merkins / 2 sit-ups; 3 merkins / 3 sit-ups, etc., etc. up to 10.  Once all PAX reached 10 we did 21 Squats. Continued the ladder from 11-15 and did 21 Monkey Humpers.  At this point counting was getting hard so YHC called off the remaining sets.  Total me4rkins and sit-ups= 120. Next we moseyed down to the parking lots at the ballpark.  Once gathered a count was given, no one was lost.  Keeping the party going, we completed 2 sets of SheHateMe across the parking lot 10 lunges each leg, 10 Burps, 10 SDD. Next we did Bear Crawl Snake: PAX lined up head to feet in plank position. The man in the back of the line bear crawls to front of the line weaving in and out of the planking PAX and yells when at front.  Next man does the same thing until all PAX made it through 3x.  Feeling quite obliterated we moseyed back to ice cream.  We still had a couple of minutes paid for so we did merkin ring of fire until time expired(5 rounds).

Finished with COT and announcements

Step up and lead, you won’t regret it!

Thanks for giving me the pleasure to lead, you men are an awesome group!!

Richard Simmons out!

20 PAX (including 1 FNG) showed up for some merlot splashing, sore arms, and a lot of sweat being put down on the pavement.

This was my first chance to post to GasHouse since July 25th due to my coaching schedule and other things that have come up.  I figured I might as well Q on my return.  I have been posting at the weekday AOs, but forgot how much the extra 15 minutes on the Saturday morning workouts adds to the difficulty of a F3 workout.  My goal was to make this a good upper body beatdown on my return to GasHouse.

WU: (In Cadence)

• SSH x 10
• Merkins x 10
• CDD x 10
• LBC x 10
• Moroccan Night Clubs x 10
• Monkey Humpers aka JoBu’s x 10 -JoBu loves when we honor him in his love of this exercise

-Pledge Of Allegiance-

THE THANG:

Mosey across the street to the parking lot

• Zombie Walks Across The Parking Lot
• Little Baby Dips x 10 (In Cadence)- Dolph must have been on his own cadence and looked like a rabbit in heat doing these.

Mosey to the adjacent parking lot

• Zombie Walks Across The Parking Lot
• Derkins x 10 (In Cadence)

Mosey to Church Parking Lot and Circle Up

Wave of Merkins and CDD’s- Q said Ring of Fire, but he was short of oxygen…

• Merkins x 5 (In Cadence)
• CDD x 5 (In Cadence)

Mosey to stairs behind Church and partner up with each group getting 1 cinder block

Fun With Cinder Blocks

• 300 Standing Chest Press/Run Up Stairs and Merkins x 3- FNG Red Rider Merlot Splash 1
• 200 Bicep Curls/ Run Up Stairs and CDD x 3- FNG Red Rider Merlot Splash 2
• 100 French Curls/ Bear Crawl Up Stairs and LBC x 3- FNG Merlot Splash 3
• 50 Blockees/Run Up Stairs and Squat x 3- FNG Merlot Splash 4?… I didn’t notice this round due to trying not to join him.

Cudos to FNG Red RIder for sticking it out during this….we added an extra count off or two to keep the rest of us from joining him.

Mosey to the Schiele with Cinder Blocks In tow and deposit in BA’s truck.  Then Circle Up.

Wave of Merkins x 5, 4, 3, 2, 1

COT:

Nameorama: FNG Jim Upton was named Red Rider

Announcements: 5 year anniversary convergence at AG Middle School in Charlotte on Jan. 1 and Yeti

Prayers: Top Hat lead us through prayer

Coffeeteria: 12 at Panera

I was glad to get back to GasHouse and I enjoyed every second of the workout this AM.  Again it was my pleasure to lead the PAX today!

-BA

Well I pulled into the parking lot and immediately knew today was going to be special….cars everywhere. Apparently there was an overnight thing at the museum, not a convergence so I relaxed. Shortly thereafter the cars started rolling in and the PAX arrived. One in particular stood out among the others. His name……….Testa Cles, the Greek leader of men who revolted against the Sad Clowns of……ok, my imagination really is not that good so I’m gonna stop there. But it was a great morning. The fog was heavy, the PAX were plentiful, we had a man with a sword and crimson cape, and another man with a Weinke and not afraid to use it. We even pulled a couple Billy Zanes along the way-look it up, props to Tool Time for the lexicon. After the workout, 4 of us had a semi-power huddle about ways to help direct our F3 impact in the community, so look for some great things in 2016.

Here’s what I remember….

WU:10 each IC- SSH, Gorilla Humpers, Merkins, LBC, CDD, Freddy Mercury. I think we stopped there. I had more on the Weinke but got so excited I skipped them and moved on to the Pledge.

Pledge

The THANG: Inspired by the movie 300 and today’s Gladiator Games with our South Carolina Brothers.

10 reps of each exercise (6 different exercises) followed by a Bojangles Biscuit. We did 5 of these sets in total (do the math, should add up to 300 total reps-6X10X5). I had my 2.0’s check my math so if that’s not right, submit a request to them for your money back. Here are the exercises-

Jump Squats     Merkins     LBC     Dips     Gorilla Humpers     Lunges (10 each leg)

I think it was Tool Time that invited a couple athletic on-lookers to join us for the last set and they gladly joined us. I offered breakfast at Panera to either of them if they could beat Dolph. Let’s just say that is a very safe bet EVERY TIME and my breakfast was not very expensive. Thanks Dolph. We were glad to have them and invited them back next week so we will see. As a side note, those boys put us to shame on the jump part of Jump Squats. Wonder why????

We left our Billy Zanes and went dancing after that. In keeping with the 300 theme, we moseyed to the courtyard and did 300 steps (approximately 30 per trip-it was really 42 steps each trip but 30 is close to 42, right Bandit?) and after each trip we did 30 Moroccan Night Clubs (10 trips, 30 per trip, total 300-did that one on my own without the 2.0’s).

On our mosey back to home base for a little more pain, I was behind Testa Cles which provided much needed inspiration. The crimson cape in the morning sun with the sparkle of the steel blade was a sight to behold.

On arrival to the parking lot we partnered up (intentional confusion, no partners needed-just keeping everyone on their toes). The next exercise was a game called “300 squats and dips.” It consisted of 300 reps of squats and dips. You could do this in any combination with a sum total of 300. The mumble chatter was nearly absent while everyone concentrated on counting-next time will play this game a little different-maybe use a timer or do a tabata-thing like OBT…..will think about that one a little more. The mumble chatter provides much needed distraction from pain.

Time was nearly up so we circled up with a brief teaching moment for methods of being Q and leading exercises (search “How to Count F3) with demonstrations by previous Qs and a few rookies. I really enjoyed this-was great to see the encouragement by the PAX to help the group grow.

Thanks to Bandit for reminding me about our Namorama after our announcements. We closed out with a quick prayer keeping in mind Dr. Feelgood and his recent loss.

Remember-Second F event on last Tuesday evening of Month-location TBD approx 6pm I think, Convergence New Years’ Day in Charlotte, Q school January 16, Yeti February 20

It was a lot of fun this morning-thanks for the great showing and group participation.

Whoopee

Today was a special day for me. It was 7 years ago today that a portion of my colon and I parted ways, and I think I am a better man for it. It was 7 years ago, at about the time we started our COT, that I was being wheeled into the pre op area to have a surgeon remove a cancer and 12 CLEAN lymph nodes from my body. After that I started 6 months of chemotherapy and my daily inspection for blood in my poop-thankfully, clean to this day. Probably more than you wanted to know, but that’s the truth. Lesson learned the hard way-blood should not be there and if it is, get yourself checked out sooner than I did and maybe you won’t need the chemo. I know a good GI doc with long fingers, a gentle smile, and soothing voice if anyone is in need.

Today was sponsored by the number 7 to celebrate my 7 year anniversary. We started our warmup with 27 PAX, then out of nowhere came our 28th PAX, none other than Triple 7. I could not have planned his arrival any better. Glad to have you join us today brother.

This morning, we did our WU and THANG, then Dr. Feelgood had a surprise for me. He had a professional photographer from Playgirl here for a picture of the PAX and me holding a sign with “7” on it representing my 7 year anniversary. She tried to get us to take our clothes off, but we fought the urge-this is a family show and we need to keep it clean. Ok, maybe she didn’t want our clothes off, but she was a professional from Playgirl (is that still a magazine???)-at least that’s my story….

Here is what I remember:

WU:

Disclaimer then 7 reps IC of each:SSH, Merkin, LBC, Squats, Scorpion Dry Dock, and finished with my personal favorite, the Monkey Humper. I had several others planned, but as usual I got bored and had to get moving.

The Thang:

We moseyed to the flag for the pledge of allegiance then started off with 7 burpees OYO. After the burpees, we moseyed to First Presbyterian Church parking lot at the bottom of the stairs for 7 Minutes of Heaven. What else would we do in the church parking lot? There was some mumble chatter by (I think) T Square about someone’s activities the night before correlating with 7 minutes of heaven, but I forget the specifics. This exercise was inspired by The Mayor and consists of escalating burpees every 30 seconds starting with 1 burpee at time zero, then 2 burpees at 30 seconds, then 3 burpees at 1 minute,…… as long as you can or until 7 minutes. I think we made it to 4 minutes then we recovered. Clearly I am not in shape for 7 minutes of heaven-good thing my wife does not read these posts, she would argue with my claim of even 4 minutes of heaven….

Next exercise was Stairway to Seven which consisted of 1 burpee followed by 1 merkin at the bottom  of the stairs, run up the stairs and do 1 squat then run down the stairs. We did 7 rounds of this with an escalator up each round (2 reps of each then 3 reps of each…until 7 reps of each). Was not a lot of mumble chatter during this which makes me wonder if PAX were tired or bored. I was a little of both honestly.

After a quick count off to let me catch my breath, we then did a Lazy Dora with Merkins X 100, LBC X 200, and Squats X 300 (stay in one place, non-exercising partner does plank, 6 inches, or squat-hold while exercising partner does called exercise). I like the regular Dora much more so you won’t hear of this again when I am Q. It was a sleeper that did little more than make me irritated at myself for even suggesting it.

After dumping Lazy Dora from my memory bank, we started a version of She Hate Me-originally this is reps of 10 but today, I could not count past 7. We did 7 reps of each exercise from bottom of the stairs thru the parking lot and out to the main road. This included 7 lunges with each leg, 7 burps, then 7 merkins. This was a colon-load of lunges and longer than I originally planned. However, lunges make me smile so that’s ok. After the PAX completed this, we moseyed back to start and did 7 rounds of Dips and Dry Docks: partner up, and P1 does 7 dips while P2 does 7 Carolina Dry Docks then flapjack and repeato until 7 sets of each. We had a few minutes left so we did a Bojangles biscuit and Dolph added some blueberries (burpees) by himself at the end. The rest of us pretended we did not see him and moved quickly to the other side of the lot to the Playgirl photographer.

After the pic, we did our CountARama, NamoRama (with 6 FNGs!!) then a little quality time with Whoopee sharing his story and encouraging others to build on the relationships we have within F3. Your time of need will come like mine did 7 years ago, hopefully not the same situation, but there is a storm brewing for each of us in our future and it is best weathered with your brothers in F3 locking shields along your side.

Thanks again for all those in attendance. Special thanks to Dr. Feelgood for the photographer, Roscoe for rescuing me during the prayer, and Bandit for the cinnamon bun and candle at coffeteeria.

As we were taking the picture (did I mention she was a Playgirl Photographer), I was thinking to myself, THERE IS NO WHERE ELSE I WOULD RATHER BE AT THIS TIME OF THE DAY AND THIS TIME OF MY LIFE. THANK YOU F3 GASHOUSE.

Whoopie

13 PAX gathered to face the MURPH!

Warmup

• SSH X 10 IC
• LBC x 10 IC
• Toy Soldiers x 10 IC ( #Tclaps Whoopee for the bailout)
• Imperial Walkers x 10 IC
• SSH x 5

Mosey to Flag for Pledge.

THE MURPH!

Brownstreak escorted the Pax .25 mile to Sherwood playground and track.  Ran 3 laps on track to complete the first mile.

Next came 100 Pull Ups
200 Merkins
300 Squats

Each member of the Pax took the lead on one of ten rounds
10 pull ups OYO
10 Merkins IC (20)
15 Squats IC (30)

Completing the ten rounds of these exercises is no joke and the Pax did awesome.

Back on the track for 3 laps and then .25 mile back to Scheile.

1/2 way back we paused for 10 minutes of Mary.  Each Pax led exercise of their choice.  Nice work.  Gotta love Mary!

Moleskin
YHC could not count the Toy Soldiers this morning, destroyed it.  Thanks to Whoopee for the support and getting the Pax back on track.  I still need to practice the TS; got my redemption at 10 minutes of Mary.  The Murph is definitely tough, nice work men.

Again an honor to lead you men.  AYE!!  Thanks Tophat for taking us out.  #F3Works

– Dolph