Tag: GasHouse (Page 53 of 53)

Aye, 13 pax posted at the GasHouse to kick off the holiday weekend right for Week 3 of F3/West of the Catawba.

The Thang:

Run around Schiele Museum parking lot; gather for warmup COP: Side Straddle Hops, Merkins, Hello Dollies, Low Slow Squats, Mountain Climbers.

Run to elementary school, planking to keep group together. Gather in middle of field for …

The Dirty MacDeuce

(12 cadence-count reps of 12 different exercises in sets of three; run a lap of the track in between each set)

Set 1: Larry Craigs; Little Baby Crunches; Squats

Run a lap

Set 2: Carolina Dry Docks; Flutter Kicks; Mountain Climbers

Run a lap

Set 3: Diamonds; Bicycles; Rock Hoppers

Run a lap

Set 4: Crab Rolls; High Slow Flutter; Cadence Count Burpees

Run a lap

6 Minutes of Mary: Hello Dollies; Flutter Kicks; Rosalita; Supermans (with singing); Russian Twists; Knee Ups.

Moving to the hill at the side of the track after a brief detour to some nearby stairs that were deemed unfit for the occasion, we did a modified Jacob’s Ladder to four.

Group run back to the Schiele parking lot.

Final Set: Chuck Norris pushups to 10 on the asphalt.

Spreadsheets from the Gloom:

_ Welcome to FNGs Whoopee, Smokey and Bumgarner, which as many know is not a nickname this San Francisco native bestows lightly.

_ We didn’t explore the backside of the museum property, but the school is a great AO, with plenty of fields and a great variety of terrain.

_ Triple Claps to Whoopee for following my lead and going gloveless for the final set of Chuck Norris pushups. Nothing says F3 quite like embedding gravel and parking lot dirt in the back of your knuckles to start the weekend. Chuck Norris is always worthy of shout-out whenever we do his pushups and this is a good list of Chuck Norris “facts” (Like how Chuck Norris ran a marathon backward … so he could see what it felt like to finish second).

_ Thanks to Inky for lending me a pen so I could take down names and emails at COT. I gave him the copy of Freed to Lead I brought with me, so please pass it on — or order your own copy here!

_ Triple-claps to the back-of-the-pack group running group. As I said, it gets easier and you guys are doing a great job of keeping forward momentum and staying moving, which is the key to the workouts. Thanks also to the stronger runners for doing such a great job circling back and keeping the pax together. Two key pieces of what makes F3 work are that Iron Sharpens Iron and No Man is Left Behind — you guys are doing an awesome job living into that, and I look forward to visiting again in a few months!

OBT

21 Pax heard the call of the Shiele Museum AND Planetarium (yes, 2 in 1!), knew it was Go Time, and laced up for Day 2 of GasHouse. And this is what they did:

The Thang

Pre-launch music from the #SwaggerWagon to get your head on straight: 2Pac’s Hit ‘Em Up (clean version); The Hold Steady’s The Swish; Jay Z’s Big Pimpin’ (also the clean version, for those keeping score); and Jane’s Addiction’s Mountain Song. Ready to roll.

Warm-up lap through the parking lot, along the trails, until we found a nice spot for COP:

• SSH x20, IW x15, Mountain Climbers x15, Squats X10, Merkins x10, hold position for Plank Jacks X15, Carolina Dry Docks x10

Mosey out to the road, toward the middle school track…plank along the way to regroup.

Keep going….wait a minute…what are those 10 cinderblocks doing in such nice rows along the sidewalk? And who would have wondered by and vandalized school property by spraying F3 logos on each one? No time to ponder, just grab one and follow the Q down the path.

Line up at the far end of the Knights Courtyard, and partner up for Brickwork:

• Partner 1 runs to the end and back while Partner 2 does Cinder Block curls, and Partner 3 (where applicable) does normal squats. Repeato x3
• Same thing, but with Goblet Squats with the cinder block, and regular ones if you’re the third. Repeato x3.
• Bunny hop up the stairs, run down, x2
• Take the blocks back to the track entrance, and head to the track for 1 lap, stopping at each corner for: 1) Merkins x15, then LBCs (so much drama), 2) 5 burpees, then 5 more, 3) 10 Crossfit Merkins, then plank, 4) 10 Larry Craigs (wide-arm merkins) in cadence, then plank.

Head down the hill to the baseball field for Six Minutes of Mary: Dolly x15, Rosalita x12, Heels to Heaven x12, Michael Phelps x15, LBCs x20

Re-partner up for 20 partner handshake merkins, 10 partner donkey kicks each, and 20 seconds each – in plank position – to tell your partner who inspired you to post at your first F3 workout (2nd F interlude; thanks Chum for the influence).

2 AYG sprints to the left-field fence, and mosey back. Head off the field, bear crawl up the hill. Head back to home base, picking up the cinder blocks along the way.

Museum picnic benches for 15 dips, run over near the dumpster (use all available terrain) for 5 burpees, repeato x3.

Circle up in the main lot for 2 MOM, led on the fly by TML (T-claps, brother): Low flutters x12, Russian Twist x12, High Flutters x10

Moleskin

• When Ann & Hope and I first rolled into the lot around 0635, there was just TML sitting in his car, getting pumped up to the latest Hall & Oats album. We left to do a little recon and drop off the coupons. When we returned around 0650, the lot was full, and all YHC could say was “What the heck just happened?”
• What happened was, Day 2 of GasHouse. About a dozen Pax returned from week 1, 3 more rolled out for their first installment, and 6 seasoned vets came in from the Queen City and elsewhere to help out.
• Triple-Claps to everyone for pushing through cold air, heavy blocks and frozen grass this morning (and a little Dumpster aroma at the end – my bad on that one). You guys proved that you’re in it for the long haul, and it’s an awesome thing to see.
• Checkers shot out of the initial gates like a rocket. Give the guy about 3 weeks to build up some cardio, and he’s going to crush the First Annual Gastonia Memorial 5K and Chess Championship.
• Linus and DaVinci pushed it hard all morning – t-claps for the effort, boys. Each time we finished an exercise, Special Sauce was looking right at YHC, ready for the next thing. Yogi’s 20-gallon lunch pail is going to feel like a feather on Monday, in comparison to that 30-pound cinder block he lugged around. Strong work, fellas.
• T-Claps also to the veteran guys for coming out and helping the GasHouse get off to such a great start. Really appreciate the support from A&H, TML, WantAd, Seacrest, T-Bone, and anyone I missed from the list.
• Day 3 is next Saturday, with OBT at the controls. #metronome Be there!

Gastonia pax, the muscle soreness from last week should be about gone by now, and you’re chomping at the bit for Round 2 of F3 Nation’s finest new workout.

We’re excited to bring a full slate of seasoned F3 pax to see you on Saturday, along with the most heart-pumping, pre-launch music you’ll ever hear from the back of an imported minivan.

Bring yourself, and a friend or 2, to the rear parking lot of Shiele Museum, for a 7 a.m. sharp launch on Saturday.  Arrive a little early to stretch and let 2Pac and Jane’s Addiction get your mind right for the next 60 minutes. Plan to stay for coffeteria at Panera afterwards.

Bring some gloves (to protect your hands, not to keep warm), bring your energy, and bring a friend. We’ll supply the rest.

F3 Gastonia officially launched with 37 total PAX and 18 FNGs. GasHouse offered endless opportunities with schools, churches, parking lots, o my. F3 Metro, Hickory, Fort Mill, Area 51 and Isotope PAX joined for the inaugural launch. Here’s what happened.

The Thang:

Mosey to Greer Middle School football field for a COP:

SSH X 15, Imperial Walkers X 15, Merkins X 13, Peter Parkers X 10, Wide Arm Merkins X 12, Mountain Climbers X 12, Diamond Merkins X 7.

Mosey to The Hill. Jacob’s Ladder (to 7).

Mosey to the school courtyard for #Slaughterfest.

11s with squats and merkins.

People’s chair while we wait followed by 10 donkey kicks, 10 derkins X 3.

Lunge walk down, backwards run back.

Bear crawl down, backwards run back.

Crab walk down, backwards run back.

Mosey to the church parking lot. Partner up, size matters.

Partner A carries B to the end. Flap jack and head back.

Partner A/B wheelbarrows to the end. Stay there.

Partner A does 10 burpees/10 merkins while B runs down and back. Flapjack X 3.

6 MOM: LBCs, Heels to the Heavens, Rosalitas, Flutter Kicks, Dollies.

Mosey back to COT.

Moleskin:

@MightyWind attended and brought his wig with him. Impressive #PertPlus flow.

PAX from all over the region attended for this launch. Much appreciated support for the newest region.

@Slaughter was on fire with his Q but more importantly, his naming of the PAX. Well done brother.

@MonkeyFeet showed off his #handstandmerkins in normal fashion.

Weeks ago, @Backup put an ad on Facebook for F3 Gastonia. 10 PAX got EH’d on Facebook. T-Claps brother.

Gastown PAX fought through the first post (@DaVinci, @Godfather, @Rudolph, @Lucky to name a few). It was hard but worth it. T-Claps for not quitting men.

Strong 2nd F attendance by the PAX at Panera.

Solid inaugural launch. GasHouse is back on next Saturday. Same time (7AM), same place (Schiele Museum). @Egypt has the Q which is sure to be painful.