Fitness, Fellowship, Faith

Tag: GasHouse (Page 47 of 53)

Jailbreak at Martha’s House

After several days of never ending rain,  8 PAX met in the soggy gloom.  Since the weather was nice, it was time for the PAX to make a break for it.

WU: was done a bit different than usual, some said it didn’t even resemble a warm up..

Each exercise 25 seconds OYO with 5 second break

  • SSH
  • Burpees
  • Plank Jacks
  • High Knees
  • Butt Kicks
  • Mountain Climbers
  • Power Jumps

Recover and say The Pledge Of Allegiance

Time to run around the yard, Indian Run to concession stand and then back out to parking lot.

THE THANG:

  • PAX circled up for 10 PCMBs (Prisoner Cell Merkin Burpee)

Next PAX lined up in between traffic islands for 11s

  • 1 x Star Jack > bear crawl to adjacent island > 10 x Prisoner Get ups
  • Mosey back to start >  2 x Star Jack > bear crawl > 9 x Prisoner get ups > mosey
  • this was a real #crowdpleaser but looking at the time audible was called around set 8
Since its important to flee the big house with a partner, PAX paired up for Squerkins
  • Partner A planked while Partner B held his legs
  • Partner A did a merkin and then Partner B did a squat…5 counts each then switch x 2
Mosey over to building
 
  • 1 minute of BTTW
  • 1 minute of Al Gore
Mosey back to parking lot, PAX circled up on their 6s
  • 25 each side Russian twist
  • 50 Dying Cockroaches
  • 50 LBFC-  Kinda like rubbing your head and patting your stomach at the same time
Indian Run back to ice cream with an unexpected halt for 10 merkins IC single count
Cool down was an abbreviated version of warm up

COT

  • Announcements: Hope Builders 5k, Mud Run, CLT Runway 5k
  • Prayer Requests
Thanks for allowing me the opportunity to Q, I’ll be back! You men are awesome!!
#ISI
See you all in the gloom!

Richard Simmons

BackBlast: #The Storm 9/29/15- Wet T Shirt Contest

BB #TheStorm 9/29/15- Wet T Shirt Contest

As I was driving to #TheStorm for the F3 workout this morning I was wondering how many of the PAX would fart-sack due to the rainy conditions.  I was expecting 4 or 5 of the regulars to show and that is about it.  I had 2 workouts planned based on the weather (inside/outside), but as I pulled into the parking lot at SCHS I saw 14 men (including myself) ready to go.  Seeing this dedication I decided no matter how bad the weather got we were staying outside in the rain/gloom.

Note: We put in 2.5 miles in during this workout….. that may be a record for BA during one of his Q’s.

WU:

All in cadence

  • SSH x 50
  • Don Quixote’s x 10
  • Mountain Climbers x 10
  • Little Baby Dips (using curb) x 10
  • LBC’s x 10

Recover and Say The Pledge Of Allegiance

Mosey to the concession stand next to the softball/baseball fields

THE THANG:

  • Wall Sits while 1-3 men run down the hill to the parking lot and back until everyone ran

Get those cinder blocks out and partner up

  • Standing Chest Press x 300/Run past bleachers and back
  • Merkins on Cinder Block x 100/Run past bleachers and back
  • Curls x 200/Run past bleachers and back

Planking with right arm/right leg/left arm/left leg until PAX was done

During one of these planking sessions Godfather and BA both decided to channel their inner Ric Flair and have a Woo off while planking.  Nothing like hearing WOOOOOO’s go back and forth.

Stack cinder blocks back up and mosey to parking lot

  • SSH x 50
  • Don Quixote’s x 10
  • Mountain Climbers x 10
  • Little Baby Dips (using curb) x 10
  • LBC’s x 10
  • Wave of Merkins (1,2,3)

COT:

  • Count Off
  • Naming of FNG- Fresh Prince (from Philadelphia)
  • Announcements: Hope Builders 5k, Mud Run, CLT Runway 5k
  • Prayers: Defib- Going on a mission to Haiti and asking for prayers
  • Coffeeteria At Floyd And Blackies- 2 In Attendance

Again I am honored to lead the PAX in the workout today,

BA

 

World Cup? Not Really…

As the sun continues to rises later these days 12 PAX gather at The Schiele as the rain kept coming down.  It was the gloom for sure!  Other than rain and the promise of a #DownPainMent, the PAX were given little insight into today’s activities.  After YHC’s brief disclaimer, Goose knocks out his VQ with authority for the warmup (nice job 2.0!)…

SSH 20 IC
IW 20 IC
Merkins 20 IC
CH Squat 20 IC
LBC 20 IC
BOYO 10

The Thang
YHC leads the mosey to courtyard at Greer MS where PAX partner up (size doesn’t matter) for Dora 1-2-3 (100 merks, 200 lbc, 300 squats). While one partner does exercise, other partner runs stairs and then flip flops to continue to total specified total reps.

As PAX catch a quick breather, Goose gets the courtyard ready for some modified world cup action. Partners now become opponents as partner A becomes crab and partner B becomes bear for 20 minutes of soccer.  With each goal scored, crabs and bears flip flop (crab becomes bear and vice versa) and teams switch out goalies who plank in their positions.

Next we mosey back to The Schiele for Wall of Fire.  Everyone People’s Chair while first PAX completes 10 CDD, 10 lbc, and 10 burps/burpees.  Second PAX  starts once first PAX finishes CDDs.  Rinse and Repeat X2

Next we mosey across the street to wall at the Library.  We split into two groups.  Group A bear crawls up hill to sidewalk and back while group B does wall pull ups.  Once group A completes 2 rounds, groups filp flop.  Rinse and Repeat x2

Next up are Donkey Kicks x10 IC.  Rinse and Repeat x4.  Counting was IMPRESSIVE.  Definite crowd favorite today.  AYE!

Finally we mosey back to The Schiele for 2.5 minutes of Mary. Maybe we did some LBCs, not sure.  But we did finish with Dying Cockroach x10.

In the end, everyone put in big DownPainMent and walked away wet and stronger.  Just as YHC promised!

 

 

Downtown Backblast 9/18/15

15 battled the gloom this morning to help Jobu celebrate his birthday after the twitter post from BA exposed him at an earlier age.  I have since grown, don’t let the hashtags fool you.  Thanks to Whoopie, I was forced to wear a flashing ribbon to let all the people in downtown Gastonia know it was my birthday.

Jobu began the workout welcoming Feelgood’s dentist buddies for their first F3 workout.

Warm-Up:

  • Side Straddle Hops
  • Squats
  • Merkins
  • Mountain Climbers
  • Russian Twists
  • LBC’s

Mosey through the streets of downtown Gastonia to the Parking Garage.  The PAX partnered up.  One person in the group ran up the stairs, across the top parking deck, down the other flight of stairs while his partner worked on the other exercises.  Together they completed 50 burpees, 100 merkins, 150 LBC’s, and 200 prayer squats.

Next, we ran to the sculpture or whatever kind of art that is.  The PAX circled up and did a Wave of Merkins, and Plank Jacks.

We had enough of the art so we moseyed back to the parking lot where we started.  Whoopie had a sudden burst of energy out sprinting everyone because he thought we were finished but we were not.  After calling him back, the PAX ran two laps circling the parking lot.  Sprinted the straights and jogged the curves.  Seems that the entire laps were a jog but we finished.

Warm Down:

  • Flutters
  • Protractor
  • LBC’s
  • Freddy Mercury

It was a pleasure leading the F3 Gastonia men this morning.  Keep up the good work!

 

BackBlast: #TheStorm 9/15/15- Homecoming

BackBlast: #TheStorm 9/15/15- Homecoming

17 PAX battled the GLOOM and the lower than normal temperature this morning at #TheStorm.  It was like a homecoming with a lot of the PAX returning for their first workout in a week or two. (BA, Brown Streak, Jobu, Godfather, etc.). We also had a guest from F3 South Wake join us (Yosef).

The workout started with the official disclaimer…BA is an idiot and you are an idiot too if you follow him…. and all the legal jargon.  And then it began….

WU:

Side Straddle Hop x 9

Don Quixotes x 10

LBC’s x 15

-The Pledge Of Allegiance-

Mosey To Sidewalk Near Godfathers Mom Wagon

The Thang:

Cinder Block Fun- Partner Up (Small And Big)

  • Standing Chest Press x 200/ Run To Tennis Court x 5 Mericans
  • Upright Row x 200/ Run To Tennis Court x 5 Caroling Dry Docks

(In Between We Planked Regular, Right Arm, Right Arm Right Leg, Left Arm, Left Arm Left Leg)

Mosey To The Weight Room

Music Time…..

  • Sally Squats To The Song Flower By Moby
  • Burpees To The Song Thunderstruck By ACDC (Side Straddle Hops x 5 During A Guitar Solo)
  • Push Ups And Plank Jacks To The Song Roxanne By The Police

Wave Of Mericans (1,2,3,4,5)

Mosey Outside To The Cinder Blocks- Partner Up

  • French Curl (Triceps) x 150/ Run To Tennis Court x 10 LBC’s

Mosey To BA’s Truck With Cinder Blocks…. Throw Cinder Blocks Into BA’s Truck

Find A Curb

  • Derkins x 10
  • Little Baby Dips x 10

Circle Up

Monkey Humpers Also Known As Jobu’s (He loves them) x 10 (With Some Awkward Groans)

Hillbillies x 5

LBC’s x 20

French Fries x 7

COT:

  • Count Off
  • Announcements: Abba-Hope Builders 5k, Bandit-Mud Run, Bandit-CLT Runway 5k, BA- Thanks For Donations For Football Team Equipment
  • Yosef is welcome to join us anytime he is in the area.
  • Prayers: TopHat- Friends Who Are Still Unemployed, Yoseph- Wife And Himself Lost 2 Babies In 3rd Trimester
  • Coffeeteria At Floyd And Blackies- 2 In Attendance

 

Run Forrest Run – The Forrest Gump

10 PAX braved the gloom (that’s right, 10 – the fewest I have seen at the Gashouse).  Maybe it was the scheduled Q??

Warm Up

  • SSH in cadence X 15
  • LBC’s in cadence X 20
  • Imperial Walkers in cadence X 15
  • Freddie Mercury’s in cadence X 20
  • Mosey to Flag for the Pledge

The THANG

Run to Station 1 – The Church (Took a right out of the Schiele)

  • Merkins In cadence X 15
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 2 – Hillbilly’s BBQ

  • Hillbillies in cadence X 20
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 3 – Lineberger Park Flag Circle

Partner up for some ladder work.  One runs up the sidewalk hill and steps and back while partner 2 exercises for a cumulative count:

  • 100 Merkins
  • 200 Plank Jacks
  • 150 Flutter Kicks (Stroganoff audible – I’m 45)

Run to Station 4 – Up the hill to the upper playground at Lineberger Park (Past the Pool) to find a bench.

  • Single Count dips in cadence X 20
  • Prayer Squats in cadence X 15
  • Derkins in cadence X 15
  • Flutter Kicks in cadence X 20

Mosey back to Lineberger Park Flag Circle for a Ring of Fire – 8 Merkins

Run to Station 5 – Back to the Church on way to the Finish Line

  • Merkins in cadence X 12
  • Prayer Squats in cadence X 20
  • Flutter Kicks in cadence X 25
  • Moroccan Nightclubs in cadence X 30

Mosey/Run back to the Schiele for the Nameorama and Prayer.

This 10 showed me something on Saturday.  My guess is we ran between 2.5 – 3 miles.  As usual, I was honored for the opportunity to lead the group.  Until the next one….Aye!!

Scale the Mountain + Wheel of Pain

9 PAX posted in the GLOOM at Goat Island, including a record number that peeled in sideways at 0529. Still…right on time is still on time. Warmup as follows:

* Peter Parkers (remain in position after)
* Merkins (remain in position after)
* Mountain climbers
* Side Straddle Hop
* Squats

Pax then moseyed over to the parking lot side of the bridge and commenced the thang. First up was 5 trips climbing up the rocks beside the bridge. Props to all for staying upright despite the glasslike surface conditions courtesy of some ill-timed-but-much-needed overnight rain.

PAX then proceeded to #takethebridge (note: we need BA back, he has the best battle cry by far) and moseyed over to the park for a scenic tour.

First up was a 4-minute round of Col Trautman, making use of the monkey bars the Cramerton taxpayers generously provided. Afterward we moseyed around the walking trail to the cornhole boards and did 5 round of 1 burpee/sprint to the drink machine/1 burpee/sprint back. Then a mosey over to the playground where we did 3 rounds of squats followed by a trip around the playground by any means necessary (over/under/through the ropes that those darn kids make look so easy). Squats started at 20 and increased by 5 each circuit.

After the first circuit we did a mini-repeato, with a 2 minute Col Trautman and an abbreviated burpee/sprint circuit until we had to call time. Mosey back to the lot for COT. Thanks to all who posted, you gentlemen make it what it is!

Moleskin:
– Prayers for TopHat’s friends out of work and looking.
– Prayers for law enforcement while we weather the current unrest.
– Need a Q for next Tuesday. Somebody step up!

Freight’s Birthday Workout where Everyone Gets a Gift!

In celebration of his own birthday (turning 36), Freight bring a classic beatdown to 18 GasHouse PAX.  Here is how it went down.

Mosey to the flag for the Pledge.

Mosey to the Greer field for the Warm Up which included 36 reps each IC.

  • SSH
  • Merkins
  • LBFC
  • Plank
  • Back Plank
  • Crab Cakes
  • Boat/Canoe (don’t think this was 36 reps… forget how we counted this)
  • Sumo Squats

Bear Crawl Ring of Fire

Hot Laps – Partner up. One partner runs 1/4 lap while other does an exercise. Then switch. Run four laps total.

  • 1st lap-flutter kicks
  • 2nd lap-plank
  • 3rd lap-sit ups
  • 4th lap-squat and hold

Guantanamo

Mosey back to the flag

Zombie Walk home( bowlers lunge)

Circle up for a few extras till top of the hour…

Hillbilllies, Peter Parker,Parker Peter, Morrocon Nightclub, Over Head Claps (wow, that was really hard).

Romper Room

17 PAX met at the Schiele for fun and games and got right to it.

Warm Up

  • Side Straddle Hop
  • Merkins
  • LBC
  • Carolina Dry Docks
  • Windmills

Mosey to the flag for the #PledgeOfAllegiance

The Thang

Mosey to the middle school for a ladder (Dora 1-2-3) between the buildings. Partner up. One partner performs the exercise and counts while the other goes up and down the staircase until you hit the numbers:

  • 100 Merkins
  • 200 Prayer squats
  • 300 LBC’s

We walked to the track and immediately went into Railroad Tracks for a lap. The men soon realized it was better to create space between PAX instead of planking right beside each other.

After a little more than half a lap we audibled into Leapfrogs. The PAX began leaping over each other for one rotation, the lead PAX would call an exercise and all would perform it and then repeat the jumping over each other. Burpees, merkins, and others I can’t remember. Another half a lap and then another audible into the center of the football field where there just happened to be a couple of inflatable balls.

Dodge Ball: A few throws and we realized the smaller ball would work best. Countorama…the odds and evens either were in the circle or out to start the game. The rules were very fluid, but it was clear that if you hit someone in the head with the ball you would run to the goalpost and back as a penalty. Safety first you know. Well we have some rule breakers in the PAX…those kids! The first throw hit a PAX in the head so the penalty was enforced right away. No more than a few throws and someone would be hit and the whole group would exercise. There was a theme with PAX in the center trying to catch the ball. Whoever threw the ball would call the exercise. Lots of merkins, “Bandit burpees”, Homer/Marge, a switch of teams and then LC called a lap for his exercise, and quickly was hit again and called another lap.

After Dodge ball we formed a tight circle shoulder to shoulder and went swimming with the Backstroke (on your six, feet at six inches, backstroke your arms in cadence)

Next, we locked arms and then did Windshield Wipers in cadence, trying to look like the pool scene in Caddyshack. (Spaulding, NO!)

Next was Wave of Merkins to failure.

Followed by the Tunnel of Love.

After YHC’s conversation with Grier football coach (see moleskin), Dolph soon came to my rescue and we returned to the Schiele for the COT, prayer, and on with our Saturdays.

Moleskin

  • The Grier Football coach had appeared while we were working out on his field and was either impressed with our effort, the synchronization and grace of our exercises, or peeved that we were on his field.  Regardless he called me over as the PAX returned to the Schiele. I thought I was in trouble in school again like old times, but Coach wanted to know if the fields could be of better use to us and others in the community. I volunteered the services of F3 Nation to help improve the fields, tracks, or anything else we could do. We exchanged numbers and hope to work together to make the track a better place for the students, community, and F3 Nation. Another opportunity to make an impact.
  • Welcome to our new FNG (Bubbles), and to those that we missed, see you next week!
  • Ros”Q” has enjoyed his first 3 opportunities to lead and looks forward to many more. If you haven’t been Q, check with Bandit. There will be many opportunities in September.

Family Q at GasHouse!

22 PAX showed up in the gloom Saturday for what promised to be a nice family Q.  They had been warned that this wouldn’t be a typical family picnic.  Disclaimer disclaimed and off we went.

Seacrest on Q

Warmup

SSH x 25

WM x 15

MNC x 50 (a lot of mumble chatter here – PAX looked like they were dancing through the pain)

Merkins x 10

Peter Parker x 10

Parker Peter x 10

Wink on Q

Line up on the goal line and partner up…size matters.

Partner carry to the 50, switch partners and finish the field.  I heard some PAX ask Wink if he was serious…yes he was.

Line up on the opposite goal line and wheel barrow the entire field.  Switching as needed to finish.

Next – Line up head to foot leaving enough space to bear crawl in and out.  2 lines formed and the winner was promised an incentive.  1 by 1 we start from the back of the line and bear crawl the entire field.  It was a tight race, but we did have a winner.  Loser received 10 burpees…winner received 9.  The PAX agreed to do 5 each.  Wink decided it was 9 each.  Lots of mumble chatter from the PAX after this.  We really need a name for this exercise…

Seacrest on Q

We talked about how F3 is about creating #HIM.  Men who act like “Him” and High Impact Men.  There are 4 things that men can think about in all aspects of their lives to naturally be #HIM.

Reject Passivity – Accept Responsibility – Lead Courageously – Invest Eternally

Let’s Mosey…

We ran to the church parking lot and someone had piled rocks there…heavy rocks.  Keeping the same partner, we grabbed a coupon.

Dora 1-2-3…4

As a team, 100 merkins, 200 squats, 300 LBC’s and 400 calf raises.

While partner A is doing these, partner B runs to the top of the hill, 10 curls or presses, and runs back to pass coupon.

Run back to COT for a few hello dollies, protractors, and 5 burpees OYO to finish.

COT

Moleskin:

Anthrax pushed me through this entire workout.  He was really moving and I enjoyed going through this with him and all PAX.

Good to see these PAX again.  A lot of #HIM in this group.  Great to see how this AO has grown and F3 Gastonia in the last 5 months.

Honor to lead with Wink.  Amazing to see F3 working in both of our lives.

Continue to Reject Passivity – Accept Responsibility – Lead Courageously – Invest Eternally

We are called to LEAD and this world needs us to step up and accept our calling more than ever before.  Step up and let’s accept the challenge together.

Pray for Rancher and his family, the Sadler family and their loss, my brother-in-law’s nephew during heart surgery and Rudolph in his recovery and move.  Please lift them up!

AYE!

Thanks for the opportunity to guest Q.

Until next time…

Seacrest, out!

 

 

 

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