Tag: GasHouse (Page 48 of 53)

Twenty-five of Gastonia’s (and a little bit of Charlotte’s…most Gastonia’s) finest men posted to strive for greater heights and kill the SadClown.  The men started with a simple jog up past the Schiele Museum and to the track near the high school.  The Warm-o-Rama consisted of:

20 x IC SSH

15 x IC TS

15 x IC IST

10 x IC Merkins

After the PAX was awakened, a hint of #TheWorm from last Saturday was pulled from beyond the gloom and into the morning; the men proceeded to do the Burpee Mile:

20 x Burpees

1/4 mile run

Repeato x 4

After the men were good and tenderized (but not yet smoked), they proceeded to the bleachers to smoke the shoulders and chest with:

10 x IC Decline (or Incline) Merkins

10 x IC Dips

Repeato x 3

(Note: Godfather’s wit saved the PAX 2 dips on the third set)

With some parts of the Ham still needing to be smoked, the men moved onto the track for:

50m Bear Crawl

50m Crab Walk

50m Bear Crawl

50m Crab Walk

Some liberties were taken with the Crab Walk portion; men began lunging, walking, and doing extra Bear Crawls.  Though not ideal, sometimes it’s best to give in and live a little part of the Ham without the smoky flavor…well, no, everything got smoked.

After smoking the front and back side, the PAX proceeded to The Tooth Fairy to pick up Annie and perform 10 x IC Merkins–no sweat!

Good and smoked, the PAX returned to Schiele for a little Mary consisting of:

20 x IC LBCs

20 x IC LF

20 x IC Mason Twists

Homer-to-Marge (No Count)

NMM:

• It was truly an honor to lead the PAX of GasHouse.  Between a great AO and PAX, it’s no surprise that the crew is large and works furiously
• Bear Crawls and Crab Walks down and old track are not hand-friendly.  #DulyNoted
• Clowney–your sponsor went UA?  Razzy him at the next post.
• Annie–looks like you’re on your own now!  Much respect for posting and finishing with the PAX
• As mentioned before, Godfather’s wit saved some Merkins–Whoopee!  Linus and E4 had no complaints.
• Many thanks to El Tigre and Arizona for making the trek down and posting.  We may not be great and coordinating travel, but least we post strong!
• 777–Looking strong, brother.  GasHouse is treating you well.
• Monk, Abba–you guys related?  Must be a spiritual thing
• Anthrax, Stroganoff, T-Bone–is smoked Ham now your thing?
• Yo Boo, Yo Adrian–are you guys Qing the Rocky AO someday?
• Freight, Bandit–are you guys related?
• Pele – digging the ride, brother.  Very Nice!
• Screw – Almost the War Baby–keep posting!!
• Spideman, Dr. Feel Good, Top Hat–you guys can Co-Q the Marvel Comic Workout someday!
• Roscoe – Nice name–I use it as an outside-of-F3 name.  Much Respect.
• Shout out if I missed you.  If I did, coffee is on me next time.

The men of The Quarry are heading down to GasHouse for a Saturday a.m. Hambone Smoker.  No man gets left behind, every man gets smoked.

Where: Schiele Museum (1500 E Garrison Blvd, Gastonia, NC 28054)

When: 0650 stretch, 0700 Blast-off, 0800 Ham-smoked

See you in the gloom.

As 21 (22) PAX convened at the GasHouse AO it was quickly apparent that a mission awaited to save a fallen PAX. This would require team work and the extra effort of the KOK (@Dolph) and top chasers.

Warm up (Mission prep):

30 Side straddle hop in cadence

20 Goofballs in cadence

15 Mountain climber merkins in cadence

25 LBCs in cadence

GasHouse Men’s Choir (Stroganoff and Wimpy) led the PAX in a group lament over the loss of our compatriot, Bonnie. If only we could Bring Back My Bonnie To Me. In squat formation the group did it’s best Uumpa Luumpa impersonation by going up and down with each B-word sung. The voices cracked but the resolve to bring Bonnie back deepened.

Final Mission Prep – Pledge and farewell to the usual AO

Mission:

The PAX saw what was left of Bonnie lying without arms or legs in the shadow of the wind blown Stars and Stripes. (One Everest Heavy bag). A 50 foot rope was held in one hand by all PAX with a solemn vow to “tow the line.” The rope would not drop, nor would Bonnie. Some said they were used to a bigger rope. Not many believers. The PAX stood unified as they resolved carry Bonnie through the terrible, horrible that was ahead.

Dolph assumed his KOK role by hoisting Bonnie across his shoulder and the extended Mosey began. The PAX was surprised as a right turn was taken away from the normal AO. Quads bulged as the PAX charged up the Garrison Blvd. hills to the waves and horns of oncoming traffic. The eyes of passer-bys told a story of encouragement and a wish that they could shake their own sad clown feelings … and the pounds from last night’s super-sized combo.

The continued cadence of men giving maximum effort woke many of the Roland Park neighborhood as the PAX held on to the line. Pain stations along the way included:

Pain Station 1:
10ic Mericans
25ic High Knees

Mosey to

Pain Station 2:
Ladder exercise: (3 sets sprints down and up hill)
Set 1: Bottom of Hill 5 Mericans/ Top of Hill 5 WW II sit ups
Set 2: Bottom 10 Mt. Climbers/ Top 10 Sqauts
Set 3: Bottom 15 Burpees/ Top 15 LBC

Bonnie seemed to get heavier but the PAX shared the load and kept moving. Another surprise turn took the PAX across barbed wire and chain link fortifications and deep into the forrest. Without weapons the PAX picked up rock “coupons” and entered a primitive outpost previously occupied by little people. Everyone traded rocks and a series of team improvement exercises which included:

Front weighted arm raises – in cadence
Tricep extensions – in cadence
Concentration bicep curls
Raised arm squats
French fries
Modified Freddy Mercury – Slow with both legs extended to 6 inches before the other leg bends forward

After returning coupons the PAX circled for a ring of fire. The PAX held plank position as a pond perimeter was visually inspected via sprint. The odors from the pond provided many with memories of childhood ordeal, and Brownstreak with thoughts of home. It is always a boost for morale to see old guys try to sprint with Double Hate Shrimp Boat. Audible was necessary to complete the ring as planks for more than a few minutes become rest breaks.

Nearby benches beckoned for a quick dip-a-thon. Dolph and Pele went into beast mode on parallel bars with dips that either motivated or humiliated all others. With Bonnie hanging on for survival and the extraction site in distant view, Pele led a sling-shot attack on the last hill pulling the rear PAX into acute hypoxia. No one let go of the line!

Derkins, Merkins and 8 minutes of Mary were completed at the extraction site. Whoopee humped the sky and shared mumble chatter that only comes at the end of a brutal workout and should never be written. Thought we were done… Shrimp Boat requested one more ab exercise. That is why we say Hate, hate.

GREAT NEWS … all held the line and Bonnie made it home. Fantastic work men!!

19 Gastonians endured a Saturday morning beatdown at the hands of one Fort Millian.  Here is what they did:

The Thang:

Handshakes, welcomes, and “how are ya’s” to the fine men of Gastonia.   After the pleasantries were exchanged, and the disclaimer was recited, we did a nice easy jog to the field at Grier Middle School for the COP:

All in Cadence:

SSH x 40, Merkin x 10, Windmill x 15, IW x 25, Morrocan Night Club x 30, Squat x 25, LBC x 25,

Pushorama:  CCD x 5/walk down to regular hand plank/drop to elbow plank/back to regular/merkin x 5/right arm and right leg high/flip over for dips x 10/left arm and left leg high/back to regular/6″/hold x 2.  Rinse and repeat.  No breaks.

Form  single line along the track and lunge walk out to the mid field and back.  Split into two groups, line up and face each other, and get reaady for the ST240:

Round 1:  20 merkins, 20 squats, 20 Freddie Merc, 20 burpees, run a lap

Round 2:  20 wide arm, 20 monkey humpers, 20 Russian twists, 20 burpees, run a lap

Round 3:  20 diamond, 20 lunges, 20 flutters, 20 burpees, run a lap

Recovery walk to the entrance to the sidewalk and then mosey to the stone wall at the library

Split into two groups.  Group 1 does pulls ups on the stone wall, Group 2 bearcrawls to the sidewalk and jog back.  Flapjack.  Rinse and repeat, wall sits as an option.

Mosey to some nice grass for a mini ab lab: Rosalita x 20, Boat and Canoe x 5

COT

I was really happy to have the opportunity to Q at the Gashouse, and it’s always a plus to have such hard working group like we did this morning.  Didn’t have time to recon this AO before today, so I arrived early, jogged around a bit, threw the workout together,  and off we went.  This is a great location with a lot to work with so it wasn’t hard to do.    The ST400  was planned today, but we ended up with the ST240 (240 exercises, 3 full laps) due to time constraints.  I don’t think anyone missed the extra reps and laps (YHC included).   The encouragement and the extra effort put forth by the Pax today during the burpee reps was awesome – iron shapens iron!

My thanks to F3 Gastonia for the opportunity to Q!     I truly enjoyed it and I hope you got your money’s worth.  Thanks for the warm welcome this morning. You have strong group of men and it sounds like things are starting to take off in Gastonia.  Well done, guys!  It’s always a privilege to lead such a fine group and I hope we will cross paths again sometime.

Announcements/Prayers

Wimpy at the Southern Discomfort – prayers and praise

New Q’s in the pipeline at Gastonia area AO’s, still need somemore to cover all the workouts.

Sign up at MudGear to get on the waitlist for Gastonia t-shirts

Prayers for Mason, Destiny, and Beth

28 Men (including 3 FNG’s) battled the GLOOM and another upper body beat down by BA.  The workout involved music (Sally and Roxanne), bricks, cinder blocks, and stairs (Stairway To Heaven). The workout took us to the Schiele, Library, Church, and back to the Schiele.

The workout started with the official disclaimer and then the real disclaimer that BA is an idiot and if you follow him through the workout then you then become an idiot.

Outhouse then lowered his tailgate and the PAX got 2 bricks apiece to start the workout

WU: (With The Surprise of Sally and Roxanne)

Circle Up-

• Don Quixotes x 10 IC
• SSH x 10 IC
• LBC’s x 10 IC
• Russian Twists x 10 IC

BREAK OUT THE SPEAKER

• Sally- Squats (3:00)
• Roxanne- Merkin on “Roxanne” and Plank Jack on “Red Light” (3:20)

Mosey To The Flag For The Pledge

Mosey To The Library Parking Lot

THE THANG:

Find A Curb-

• Wheel of Merkin x 5

Circle Up-

• Wave Of Merkins x 1, x 2, x 3

Mosey To The Front Of The Church

Circle Up-

• Carolina Dry Docks x 10 IC
• Wave Of Merkins x 4

Mosey To The Stairs In Back Of The Church

SURPRISE…. CINDER BLOCKS!!!!!

Stairway To Heaven (Stairs In The Back Of A Church Parking Lot…. Get It?)

Partner Up

• Standing Chest Press With Cinder Block x 250/ Run Stairs With 4 Bricks
• Bicep Curl With Cinder Block x 100/ Run Stairs With 2 Blocks
• Tricep French Curl With Cinder Block x 100/ Run Stairs With 0 Blocks (Dolph Chose 4 Blocks)
• Upright Row With Cinder Block x 150/ Run Stairs With Your Choice Of Blocks
• 100 LBC’s/ Run Stairs With Cinder Block

Mosey To Schiele With Cinder Blocks And Bricks

Put Bricks In Outhouse’s Truck And Cinder Blocks In BA’s Truck

COT:

• Count Off
• Nameorama/Naming Of FNGs
• Announcements- NEW AO AT DOWNTOWN GASTONIA ON FRIDAY MORNINGS
• Prayer Request
• Coffeeteria Moved To Rotary Community Garden For Coffee And Waters.  The Cool Down Was Moving Gravel, Putting In Landscaping Borders, And Whatever Else Was Needed.

MOLESKIN:

• Dolph Continued To Do Extra Credit At Times Using Extra Bricks On Stairway To Heaven
• Thanks To Bandit For Keeping BA On Time And Recording Who Was In Attendance
• Dr. Feelgood Presented A Good Community Service Project For #F3GasHouse In Working On The Rotary Community Garden
• BA Finally Threw His Cincinnati Hat In The Wash… First Time Since #F3GasHouse Started On 3/21/15

This Saturday we will meet Sally and her sister Roxanne.  We will also take a trip on the Stairway To Heaven.

BA may have presents to pick up along the way.