Tag: GasHouse (Page 9 of 53)

The weather was almost perfect for Round 2 of the PT Test and 27 PAX stepped up and put in some work. In case you missed the PreBlast, here’s what the test consists of:

400m run

100 each – Merkins, LBC’s, Squats, SSH

400m run

75 each – Merkins, LBC’s, Squats, SSH

400m run

50 each – Merkins, LBC’s, Squats, SSH

400m run

25 each – Merkins, LBC’s, Squats, SSH

1600m run

*All reps of each exercise must be completed prior to moving to next exercise and all exercises are to be done in the order listed.

Since the first test was done in July, YHC was anticipating some improvement due to the more favorable conditions and the training that the PAX have been doing over the last 5 months. As always, the men of F3 Gastonia did not disappoint. Some of the big gains were: Tiger -6:19, Sargento -5:37,  Volt and Watts Up from 1 lap remaining to finish the first test to a time just over 36 minutes this time. When we did the test in July, Gavel had just started in F3 and ended up with the final 1600m run remaining when time was called. This time he finished the entire test with a time of 43:30 and all the PAX joined in for his final lap. That’s F3.

Here are the results from both tests:

Announcements

Thanksgiving Day – 0530 Folsom, 0700 Goat, 0830 Pub Turkey Trot 5k, M’s & 2.0’s welcome, asking for a $5 donation for Christmas Party

December 10th – Blood drive at Park Street Methodist in Belmont, sign up on Red Cross website and search for F3

December 12th – Christmas Party, be on the lookout for more details

Prayer Request

Sargento’s 40 day challenge prayer list

Roscoe 2.1 upcoming surgery

Tiger’s aunt in hospital

Termite upcoming surgery

Def Leppard took us out.

I’m Broke

The Squat, the Hinge, The Lunge, The Push, The Pull, and the Carry.

We ran to the Church and did some abs while keeping the PAX together.

Then we did squats, run uphill, pistol squats, run downhill, and repeat x 5.

Hinge with Straight leg deadlifts

Mosey to Sherwood track for lunges but wait, there is some sidewalk chalk and a hop scotch thing set up with math equations.  Hop Scotch to the jungle gym.

Push ups and pull ups

Repeat.

No carry’s due to Covid so we moseyed to Grier for some football drills.

The Center hikes to the QB while the receivers run deep routes for sprints and the QB throws it as far as possible.  This was a learning opportunity as we learned our ages and lack of preparation in running, AND CATCHING the ball was very difficult.

However, when it was time to play two hand “injury free” touch football the hands got more sure and we enjoyed the remaining time playing a game.

We moseyed back the long way and circled up for our second Pledge with the PainLab PAX.

Prayer requests:  Sparky’s Dad, Hippa’s M’s side of the family, Tube with a job interview Monday, Kevin, Catamount, My Father in Law,

Thanks for Watts Up for the EC invitation.  Two for a four mile EC ruck and three for a Union Road Diner spectacular breakfast.

PT Test next Saturday at the Gashouse, November Challenge ongoing, Christmas Party December 12th.

It was a perfect fall morning for a post at the Gashouse and many a HIM showed to know. There was a rare Quiche sighting so you know something big was going to happen. Well, it did. Keep reading…

Strong health declaration that if anyone has Covid, been in contact with or around those with Covid, please stay home for a couple weeks. This was followed by the customary disclaimer even though there were no FNGs present.

Warmup

Monkey Humpers (kind of in cadence)

Pledge of Allegiance

Split up the bootcamp and painlab guys with a mosey up to the Grier front parking lot. We counted off somewhere along the way and determined we have 10 although the count off was pretty wack. Oh yeah, YHC brought the music and showed off a new playlist since we got a family subscription to Spotify the day before. It’s great!

Once we got to the smooth pavement of the lot YHC paused the music so Short Sale could hear the instructions. Full disclaimer, YHC forgot his carefully prepared weinke and had to recall what to do.

11’s –

Merkins on one end and WWI situps on the other. Lunge walk from one end to the other. The exercises weren’t that bad but the lunging was pretty tiresome. Good push. The music was awesome!

Mosey from there to the parking lot at Parkwood that isn’t very smooth at all. Again, I paused the music so Short Sale could hear the instructions and complain.

Four Corner Escalator –

• Corner 1 – 10 V-Ups (Sargento style which Short Sale took issue with. He showed us the “proper” way but we did it my way anyway)
• Corner 2 – 10 V-Ups and 20 CDDs as chosen by Defib because I forgot the weinke
• Corner 3 – 10 V-Ups, 20 CDDs and 30 Plank Jacks as chosen by Termite
• Corner 4 – 10 V-Ups, 20 CDDs, 30 Plank Jacks and 40 Flutterkicks as chosen by Linus
• Reverso in order back down to the start. The music was still great!

Mosey from here to the stairs in back of First Pres.

Triple Nickel –

5 Merkins at the bottom, 5 Squats at the top x5. Music was phenomenal.

Mosey down to the Grier track for YHC’s interpretation of…

Dora 123 –

Partner up, while partner 1 does AMRAP exercises, partner 2 runs a lap around the track and then swap. Each PAX would do 3 laps, hence the 1, 2, 3. Get it? The exercises were Side Straddle Hops, Squats and Goofballs. Music was still great. There was a penalty to be paid. Roscoe was warned not to change the music but chose to anyway to his hair metal stuff. He did it twice which meant he owed 20 burpees. Short Sale took issue with my music too and split the burpees with Roscoe. That’s so sweet.

Mosey back to the start and arrive just in the nick of time! Aye!

Announcements: Convergence October 31st, PT test November 14th

Prayer requests: Double Stuf’s friend’s family, our country, Goose and young folks, Herme’s M, the election

With the passing of Edward Van Halen I knew that some VH would need to be played at the Gashouse. After a brief disclaimer, the opening exercise was SSH for the length of the song “Eruption”. I had that song on 45 ( for you “hate” PAX, a 45 is a small two sided record that contained one song on each side and had to be played on a record player.  The “A” side was the single, and the “B” side was a lesser known track. The B side was running with the devil as I recall). when I was a kid and took it proudly to my next door neighbor Because I was so proud.  He was At least 5 years older and took me to his playroom and pulled out a couple carts of albums and found the original album and all the songs. I realized I had a ways to go to be that cool. #apprenticeship

After the warmup We said the Pledge and then I put the speaker Up and we moseyed to the Library. We encountered a 10-60 suspicious vehicle and checked it out. It had a used car dealer tag and dents all over it but since it posed no threat we moved on by.
We had seven to start. The first exercise I called was the Colonel Trautman. 20 merkins at the bottom of the parking lot then run up the stairs to the library for 19, back down for 18, and so on to 1. At about 12 Stroganoff texted me and asked where we were. I texted back and shortly thereafter he joined in. It is always a good idea to carry your phone during a workout.

Next we moseyed to FPC.  Two PAX would give an exercise and we would do EMOM of those two exercises  every minute on the minute for 3 minutes and then the next two PAX would call an exercise.  We did burpees, LBC’s, squats, flutters, squats, dying cockroaches, v-up toe touches, and calf raises.

Next we moseyed to the playground for more EMOM’s  this time it was 6 pull-ups and 15 squats for 5 minutes, followed by a dead hang competition.  I underestimated how hard it was to keep my feet off the ground.  We need a high school playground.  Anyway, it came down to JJ and Goose and JJ won with probably over a minute dead hang.  Those two guys should live a long time as I hear grip strength is an indicator of life expectancy.

We then moseyed to the library again for ring around the curb.  It is a lateral bear crawl for one rotation, then we went back the other way.  We followed that with a mosey to the nature trail and some dips IC before heading back to close it out with the Pain Lab and Gashouse combined CoT

Announcements:  OCT 31 Convergeance at Martha’s House.  Costumes welcome

prayer requests: Slaw, SA’s daughter, Double-Stuff’s late friends’ family

It was great to see Goose and Woody And Anchorman back in the Gloom. It was also nice for a pretty normal breakfast at the Union Road diner, and even nicer that Boudin picked up the tab!  Until next time, keep pushing the rock!

roscoe

I had not Q’d at the Gashouse in quite a while and jumped at the chance when Linus called for some Q help in October.

A good crowd gathered for Painlab and the bootcamp.  One FNG showed (more to come on that).

We circled up for the disclaimer, pledge and a quick warm up of:

10 IC Imperial Walkers

10 IC Side Straddle Hops

Time to split up for the bootcamp and Painlab (Les Nesman with the Q there).

8 total took off to the track at Grier Middle School where so many of our region’s early workouts occurred.

The Thang

First up was some partner work with Dora:

Starting on the track straightaway, Partner 1 performs exercise while Partner 2 runs across the field to the straightway on the other side, performs 5 Monkey Humpers and runs back to Partner 1 and switches spots.

The Dora exercises included cumulative 100 Merkins, 200 Squats and 300 LBC’s.

Next on the list was 1/4 Mile four corners around the track as follows:

1st corner – 10 Merkins

2nd corner – 20 Squats

3rd corner – 30 CDD’s

4th corner – 40 FNG’s

We ran it back, literally as we nurred from corner to corner for the 2nd round of the same exercises in reverse.

YHC then mistakenly called a made up round of work that he called 1/4 Mile Merkin Lunges.  With same partners, Partner 1 performed AMRAP merkins while Partner 2 lunged around the track.  When Partner 1 completed a set of merkins, he ran to catch up with Partner 2 to start his set of lunges.  The original plan for this was to go a full lap…….YHC omaha’d this to a half lap and it was plenty.

Finally had to throw in a few Wolfpack Grinder laps as follows:

10 IC Squats – Run Half Lap – 50 Freddy Mercury’s

Rinse Repeat for another half lap

Next round:  10 IC Squats – Run Half Lap – 25 CDD’s

Rinse Repeat for another half lap

Nearing 0800 so we moseyed back to the Schiele for some Mary that included Flutter Kicks and Dying Cockroaches.

During the COT we each shared a praise or prayer.  I appreciate everyone sharing.

The naming of the FNG became a challenge due to his comment somehow related to “Big Gun”.  I actually do not remember the context of the comment but that led to many names suggested including “Pew Pew”.  I fought it valiantly but eventually succumbed to the time and pressure and our newest recruit was tagged with “Pew Pew”.  Welcome.

Good work men.  It was great to get out and Q the Gashouse Bootcamp again.

Until the next one.  Aye!!

Stroganoff