Alright gentleman, prepare yourselves:
Kickball + Fitness = #MarthasHouse on 7/22
Tag: GasHouse (Page 49 of 53)
Come on out to the Gashouse this Saturday – 7:00 am for some Fun in the Sun – Wolfpack style.
Twenty-two men including six FNG’s gathered in the humidity for Godfather’s Avenger station beat down. The PAX breathed a sigh of relief when it was revealed the workout would not be taking place on the GMS football field. That is, until they realized they’d be doing all their workouts on gravel pathways. Here it is…
Mosey to the Flag (Pledge)
Mosey back to Grassy Area
Warm-Up
- Side-Straddle Hop x10 (IC)
- Merkins x10 (IC)
- Imperial Walker x10 (IC)
- LBC’s x10 (IC)
- Hillbillies x10 (IC)
The Thang
Mosey to Station 1
Station 1 – Captain America
- Punches x40
- Jump Squats x10
- LBC’s x20
- Butt-Ups x10
- Raised Leg Circles x10
- Merkins x15
- Mosey to Station 2
Station 2 – Iron Man
- High Knees x30
- Squats x20
- Merkins x10
- Elbow Plank 30-Count
- Star Plank 30-Count
- Iron Mans x10
- Mosey to Station 3
Station 3 – The Hulk
- Squats x20
- Hulk Smashes x30
- Lunges x10
- Leg Raises x10
- Carolina Dry Dock x10
- Mosey to Station 4
Station 4 – Thor (Picnic Table Beat Down)
- Step-Ups
- Dips
- Derkins
- Small Lap
- Rinse/Repeat x3 and increase reps each time (10, 15, 20)
- Mosey to Station 5
Station 5 – Eagle Eye
- Fast High Knees x30
- Fast Squats x20
- Fast Mountain Climbers x20
- Fast Flutter Kicks x20
- Fast Scissors x20
- Mosey to Station 6
Station 6 – Black Widow
- Staggered Merkins x10
- Tricep Extension Merkins x5
- Squats x10
- World War I Sit-Ups x10
- Side-to-Side Legs x10 each side
- Plank Leg Raises x10 each leg
- Mosey to Station 7
Station 7 – Nick Fury
- Godfather’s Modified Zombie Walk (up the hill)
- Mosey to Station 8
Station 8 – Agent Coulson
- Stair Suicides x2
- Mosey to COT/Name-o-Rama
Godfather
Nine PAX Post at Martha’s House (not necessarily looking) for Motivation! Welcome FNG Mike Tamberella (Defib). Disclaimer and Pledge, of course.
Warm Up
- Inch Worms x8
- 8-Count Merkins x10
- 4-Count Rowers x12
- 4-Count Swimmers x10
- 4-Count WWII Sit Ups x10
The Thang
- Indian run from Brewsters through Martha River’s parking lot, around playground and lower fields. Stop at pull up bars, then…
- Split in two groups. Group 1 does 10 pull ups while Group 2 does 20 alternating leg raised Merkins. Switch exercises when group is complete for 2 rounds.
- Move to picnic tables and complete 3 rounds of Bulgarian split squats and dips. 21,15, and then 9 reps
- PAX lock shields for 21 Seal Sit Ups
- For those that could still walk, one round of the Motivator. 21 reps of the following… heel raises, jumps, SSH (no arms), SSH (with arms), SSH (no arms), jumps, heel raises. Ugh!
Mosey back to Brewsters for COT and Name-o-rama.
– Woody
13 PAX posted in the gloom at Goat Island Park and granted a 1 minute delay to those who were deemed to be either lost in suburbia or fartsacking. You know who you are.
Little did they know that they wouldn’t get out of the parking lot today as there was ample lighting and the light posts turned out to be perfectly spaced for speed drills. Today’s balanced breakfast was largely composed of suicides, each separated by a carefully chosen selection from the #Exicon. After each exercise/suicide combo the pax would plank until all were accounted for, then start the next exercise together. Order as follows:
WU
Side Straddle Hop x 20
Freddie Mercury x 15
Imperial Walkers x 15
Mericans x 10
Plank jacks x 15
The Thang
Lunge + jump x 20 (total movements)
Suicide
Carolina Dry Docks x 20
Suicide
Prisoner Jump Squat x 25
Suicide
Hold plank to catch our breath.
Count up, count back to gather our thoughts.
Peter Parker + Merkin x 30(ish)
Suicide
Star Jack x 20
Suicide
Turkish get-up x 20(ish)
We ran out of workout before we ran out of time so we finished with a bonus round of up downs and a few minutes of Mary. COT then dispersed for the day. Thanks to all who posted!
14 PAX (Including 1 FNG) battled the GLOOM this morning at #THESTORM.
This morning we took on the farmer (farmer carries), his daughter Sally (Moby-Flower), and their house (cinder blocks). There was only one casualty today as Godfather threw a cinder block and destroyed it in the process. Some would argue that his arms didn’t work due to the exercises and he dropped the weight. All in all the PAX dominated all three phases of the workout.
CIRCLE UP:
The Pledge
WU: SSH x 20, Don Quixotes x 10, Mericans x 10, LBC x 20, CDD x 10
Mosey to the weight room
THE THANG:
Farmer Walks x 3:30
Sally Squats x 3:27
Cinder Block Chest Press w/ Partner x 200/ Run and 5 Mericans
Cinder Block Bicep Curls w/ Partner x 200/ Run and 5 CDD
Farmer Walks x 3:22
Sally Mericans x 2:10
Cinder Blocks Front Raise w/ Partner x 100/ Run and 5 Derkins
Mosey to starting point
Plank x 5 French Fries
COT:
Count off
Announcements
Nameorama
Moleskin:
Prayers for JoeBoo’s family as his Grandfather passed
PAX set up a meeting point and time for those going to Shelby Saturday morning
PAX set up a meeting point and time for those going to Charlotte for Panthers/Cam Newton F3 event
Thanks to Godfather who helped BA set up this morning
The PAX will learn about the farmer and how he prefers to carry things. Also, his daughter Sally will make an appearance in a few exercises and let us listen to her favorite song. Lastly, cinder blocks will be in use, but we won’t be building them a house with them.
BA
25 PAX post (including 3 FNGs) at the #GasHouse on Independence Day. America’s forefathers laid a foundation for freedom for generations to come. Spiderman and Wolverine bring us bricks to build our own foundations. Aye!
Mosey to the flag (with bricks) for the Pledge. Mosey (with bricks) to the field at GMS.
Warm Up (warm up? really?)
- 20 – LBC – IC
- 20 – Merkins – IC
- 20 – Side Straddle Hops – IC
- Lap (with bricks)
- 20 – Side to Front Shoulder Raises (with bricks)
- 10 – BodyBuilders / with shoulder press at top (with bricks)
- 3 – Daft Punks – (full circle lunges with bricks)
- Lap (with bricks)
- 20 – Peter Parkers
- 20 – Side to Front Shoulder Raises (with bricks)
- 2 sets – Power Merkins
- Lap (with bricks)
The Thang
Partner up for Bear Crawl (Pax 1) / Lunge Walk (Pax 2) for length of football field – partners stay together and switch exercise every 30 seconds. Plank in end zone for the 6. Recover and take a lap around goal posts, the back COP.
From COP, spread out in large circle (at least 5 yards between each Pax). Pax get in alternating hi or low plank position. Pax 1 jumps over the low plank and dives/crawls under high plank all the way around circle…. followed by Pax 2, then Pax 3, etc… continues until everyone completes the circuit and is back in starting position. Similar to tunnel of love, but less loving.
Mosey from field to nearest courtyard (yeah… the one with the flight of stairs).
Partner up for Wolverine 1-2-3 (similar to Dora 1-2-3). Pax 1 does exercise while Pax 2 climbs stairs (with bricks) and return to partner. Swap out and continue the exercise until each amount of reps are complete.
- 100 LBCs
- 200 Freddy Mercuries
- 300 Flutter Kicks
Partner up for last time… Pax 1 does Imperial Walkers while Pax 2 does sprints (with bricks) back and forth across courtyard. Continue until times up.
The PAX woke up early today still wondering what this workout would be after yesterday’s preblast. Some probably had nightmares of talking goats in shopping malls riding escalators down to never-ending COP in the gloom… (or maybe that was just me).
Warm-O-Rama
- SSH 20ic
- IPW 10ic
- Cotton Pickers 10ic
- Mericans 10ic
- Freddy Mercury 15ic
- .5 mile run
The Thang – The Descent
- 25 LBC’s
- 25 Mericans
- 25 WWII Sit ups
- 25 Carolina Dry Docks
- 25 Mountain Climbers
- Goat mile run
- 24 LBC’s
- 24 Mericans
- 24 WWII Sit ups
- 24 Carolina Dry Docks
- 24 Mountain Climbers
- Goat mile run
- 23 LBC’s
- 23 Mericans
- 23 WWII Sit ups
- 23 Carolina Dry Docks
- 23 Mountain Climbers
- Goat mile run
6 MOM
- Mason twist
- V-ups
- Plank jacks
- Flutter kicks
- French Fries
- 30/30 planks
- Homer/Marge
- LBC
- Dying Cockroach
The End!
Need to show to know…. Brown Streak has the Q!