Tag: GasHouse (Page 47 of 53)

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!

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!

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!!

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).

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.

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!