Tag: Martha’s House (Page 9 of 21)

We warmed up for a long time Wednesday February 22nd, since we all had a big day ahead.

Pledge

WARMUP
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

WARMUP 2:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Mosey to Marthas

WARMUP 3:
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

WARMUP 4:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

Benches:
Dips 15 in cadence
Lunges 15 in cadence
Dips 15 in cadence
Lunges 15 in cadence
Dips 15 in cadence
Lunges 15 in cadence

WARMUP 3:
1 minute of Side Straddle Hops
1 minute of Squats
1 minute of LBCs
1 minute of Merkins
1 minute of Flutterkicks

WARMUP 4:
Flutterkicks 15 in cadence
Freddi Mercury 15 in cadence
Box Cutters 15 in cadence
Plan Jacks 15 in cadence
Mountain Climbers 15 in cadence
Carolina Dry Docks 10 in cadence
Bobby Hurleys 10 in cadence
Contra Burpies 5

COT: Tophat and family, Bulldog’s Wife looking for new job

10 men rolled into the snow cone parking lot on a brisk morning in February for a Gastone Q to raise awareness for empty slots in the Q hole.

The Thang:

SSH 20

Carolina Dry Dock 10

Imperial Walker 20

Diamonds 10

Mosey from the parking lot to Riverwood Parkway

First telephone pole and at every telephone pole all the way to the “Village Ridge Hill” do 5 Burpee’s. We stayed together and did the 5 and mosey at a slower pace.

Plank

Backwards up the hill all the way to the top.

At the top we did 50 Flutters on my count and 40 LBC’s on your own.

Then 20 American Hammers all on a whisper count.

Then mosey to the botttom of the hill except for Whoopee who hit me on the arm on the way down and sprinted to the bottom without competition.

Plank, Raise right arm and then leg and the switch.

Lunge Walk to the first driveway on the left, mosey back down.

karaoke facing the right to the first driveway on the left.

Karaoke facing the left to the first driveway on the left.

Plank as all gathered.

Back up the hill but at every mailbox on the left 10 Squats. This added up and with correct form it would hurt. Try to challenge yourself if you can and make sure your form is correct on these. Your bum should go down to even with your knee’s.

At the top we planked and then mosey back down. (Defib could not take anymore and left to go home) (He had to go to work) Also, Whoopee was put in the dust on the way down by Gastone on the second trip down the hill.

We started up the hill again for every mailbox Merkins and made it halfway before I noticed the time. Mosey back down and then start heading back with a different exercise at every power pole.

20 Flutter, 20 Imperial Walker, 20 Carolina Dry Dock, 20 yards Lunges, 5 Burpee’s, LBC’s and so on.

Entered the parking lot exactly at 6:15.

The Moleskin:

I made several comments about how to sign up for a Q or subtle hints. Qing is an honor and I will be glad to Q all of the workouts but it will come at a price. We did have the next few workouts covered at Martha’s so my idea for the next few workouts will have to wait. I would like to see Turtleman and guys that have not done the Q step up and take the bull by the horns. We will be happy with your workout no matter what you bring, that is kind of what it is about.

Prayer request for my Mother In Law. Parkinson’s is a terrible disease and she is closer to the end than the beginning. She has had the disease for 20 years and she is a very strong lady. Her strength in trying not to use a wheel chair over the years or trying to keep things as they were for her family is always noticed. But, as the end is close and Hospice has come in like hero’s to the family with support in 10 different ways I try to look at all the positive impacts and laughs she has given me for the time that I have known her. I pray for her comfort and clarity over the next few months.

Overall it was another fun Monday morning with another easy workout. Thanks for letting me be the guy today and I look forward to the next one.

Gastone, out!

Warm-up: Side straddle hops, LBC’s and Imperial Walkers

We began with 5 burpees in the middle then ran to a side 1 and completed the exercise.  Back to the middle for 5 burpees and to side 2.  We completed all 7 exercises

Side 1

1. Seal Jacks 15
2. Squats 2
3. WWI sit-ups 25
4. High knees 30
5. WWI sit-up 25
6. Squats 20
7. Seal Jacks 15

Side 2

1. Merkins   10
2. Mtn Climbers 20
3. Imperial Walkers 30
4. Flutter kicks 40
5. Imperial Walkers 30
6. Mtn Climbers 20
7. Merkins 10

Went to the benches and did some dips and dying cockroaches.

Finished up with a wall sits and more burpees.

Very proud of the group!

10 Brave souls fought the extreme gravitational pull of the fartsack Monday morning and got out to Marthas for a classic Defib burpee inspired beatdown.  It was a beautiful winter morning with temps in the 50s and a light breeze which allowed YHC to push these 10 to their limits.

Warmup – all IC

SSH 25

LBC x 15

Flutter x 20

Don Quixote x 20

Pledge and disclaimer to get back in car not to follow this idiot

Thang:

Mosey to Martha’s parking lot for a very quick round of 11s with Merkins and Flutter kicks.  Fastest round of 11s Ive ever seen – congrats to pax – then mosey to Concession stand to pair up and complete Dora with 100 Merkins, 200 LBC and 300 Squats.  Partner two runs 20 yards and does a burpee then runs back.  Next we moseyed back to parking lot for a 4 armed Starfish with a heart of burpees.  Pax ran to corners of the parking lot and performed 20 LBC, 20 Flutter kicks, 20 American Hammers and 20 Merkins, each time returning to center to do 5 Burpees.  After getting sufficiently gassed we did some Burpeethon training. Pax lined up and did Burpeebroad jumps across parking lot.  This was a real ball buster – TClaps to Bulldog.  Finally ended with 2 rounds of dips on picnic tables before moseying back to Pelicans.  As is customary on Monday’s not a whole lot of mumble chatter but lots of hard work and great encouragement.  Great way to start the week!!

Prayer requests went out to TopHat and his family on the loss of his brother.

Announcements: Bupreethon is April 29th each AO to field a team

As always it was my honor to serve the great men of F3 at Martha’s. Until next time – Defib out

Today was 53 degrees and foggy. Kind of comfortable (this would change). We started with a disclaimer and the Pledge.

We mosied from Pelicans to Martha’s parking lot for a workout YHC borrowed from a Crossfit buddy at work. Everyone would complete 50 reps of the following exercises OYO. You could complete these in a any groupings or order desired. I sure hope you thought it sucked as much as me. It’s called the Filthy Fifty…

50 Seal Jacks
50 LBC
50 Squats
50 Dips
50 Step Ups
50 Dying Cockroaches
50 Lunges
50 Mericans
50 Mountain Climbers
50 Burpees

For all the studs that finished early, they were rewarded with a run around the parking lot. Eventually we all ended up somewhere in the middle. After a brief count off we re-engaged all our major muscle groups with some bear crawls between the islands. We topped that off with some plank work. Then we focused a bit on the legs again with some lunge walks to the next island, again, topped off with some plank work. Then we put in a few laps around the islands just for fun. Running burns calories, fat and time!

After running back to Pelican’s we finished today’s workout with a speed round of people’s choice, on-your-six, ab work.

Everyone pushed it today. Enjoyed leading this great group of HIM!

Bandit

I decided this morning in the gloom we would enjoy some music.  I got to play the DJ and play with my $20 speaker I got from family dollar.

After the disclaimer we started with a few Side straddle hops, 21 IC.  After this we did the pledge and it was off for a mosey to Tom Sawyer by Rush!  Wishing Whoopee and Geddy lee were there to share in the fun we did laps around the grocery store parking lot until the song was finished.  After a short recovery DJ’ Hushpuppy’s song list was as follows:

Thousand Foot Krutch: MOVE.  Plank up and every time they say move, move to the right, then back to the left.  Every time they said “step into the circle” we did a dancing bear (plank spinning in a circle).  In between the moves and circles we did peter parkers.  Once complete we moseyed to Martha’s soccer field while listening to Fatboy slim, Right here-Right now. Once we arrived at the field we did a quick count off to recover, and then,  it was time to get low.

Dillon Francis and DJ snake, we got low.  If you really want a fun time watch the video.  It’s ridiculous.   This song says “get low low low” about 800 times.  Each “low” was a squat. As the pace picked up we held the squat in the peoples chair and when the beat dropped, we did fast squats.  About halfway through the song we dropped down for Merkins and hold them in the down until the beat dropped and then faster merkins!  Once finished the next song was Outkast and Hey Yah.  We moseyed down to one of the soccer fields and recovered with a count off.

Chumbawamba, every time they say “I get knocked down and I get up again” we did a burpee, and then jumping jacks or hillbilly’s in between!. Just when we were having fun it was time to meet Sally.

Moby, Bring Sally Up:Every time the song says “bring sally up” we stood up, every time it said “bring sally down” we squated.  some times you hold the down for a while.  Once complete, The Rocky theme song began to play.

As that iconic song played we moseyed to the parking lot for some toe taps, speed back, and I couldn’t resist yelling “yo adrian!”.  Then to the shelter to continue Rocky’s training regimen with step ups, dips, step ups, dips, repeato.  As hearts on fire began to play we moseyed around the parking lot islands with an indian run and then some more toe taps on the curb.

While doing more toe taps and curb merkins YHC realized we had not done any ab work.  On the 6 for flutter kicks!  Mosey back to Snoballs and YHC played the last song on the list. Let the bodies hit the floor.  Some attempt at merkins was made while the 6 caught up.  With 2 minutes remaining it was time for some more Ab work.  YHC led in some box cutters and Stroganoff finished us out with some flutter kicks.

The PAX were quite when it came time for announceorama and prayer requests.  Prayers were raised and the PAX were reminded of the verse of the week, 1 Cor 13:1 Though I speak with the tongues of men and of angels, but have not love, I have become sounding brass or a clanging cymbal.

See you in the Gloom!

29 degrees…12 men braved the cold for a good old fashion beat down by a VQ

Pledge, SSH, Grass Pickers, mosey to the pavilion

Round 1 – Warm up

Legs – Box Jumps x10, Step Ups x10, Low Slow Squats with a jump x10, mosey

Core – American Hammer x10, Peter Parkers x10, Plank to Pushup x10, mosey

Arms – Hip Slappers x10, Merkins x10, Carolina Dry Docks x10, mosey

Round 2 – Double Trouble

Legs – Box Jumps x10, Step Ups x10, Low Slow Squats with a jump x10, So much fun lets do it all again, mosey

Core – American Hammer x10, Peter Parkers x10, Plank to Pushup x10, and again too much fun not to do it again, mosey

Arms – Hip Slappers x10, Merkins x10, Carolina Dry Docks x10, the burn is setting in…do it again, mosey

Round 3 – Speed Round

Legs – As many box jumps as you can in 30sec, mosey

Core – As many Peter Parks as you can in 30sec, mosey

Arms – 10 hip slappers plus one more to remember the morning by, mosey back to the cars

Announcements, Name O Rama, Prayer Requests, Pray!

10 Men braved the early morning hours to join Gastone in the battle to end Sadclown syndrome.

The Thang:

Pledge to start right at 5:30am.

Chumbawamba To the song Tubthumper. Start with SSH at the beginning of song, then every time they say, “I get knocked down, but I get up again” you do a Burpee. While not doing Burpee’s you are continuously doing SSH. Lot’s of mumble chatter, that makes it better for me.

Follow me to the trail that goes around the baseball field for a little Catch me if you can. Partner up, first guy does 5 Burpee’s, second guy runs backwards. Once done with burpee run forward to catch partner then turnaround and go backwards. Rinse and repeat until we make the full circle. Oh, joy more mumble chatter.

Plank with a little right arm right foot switch and gather everyone.

Next, at the bottom of the hill partner 1 Merkins while partner 2 lunge walks up hill and runs back down. Rinse and repeat 3x.

Mosey the the wall next to the picnic area and have a seat on the wall.

Balls to the Wall, for a silent 20 count. Crowd favorite on this one. If they only knew it was easier to actually put your body against the wall. Much harder not to do so. (At this point Whoopee mentioned that we could be at the picnic area instead. So I being the good guy I am obliged.

Picnic tables, 20 Jump ups on your own. 15, 3 count dips, 25 Flutter (maybe the count was crazy), 3X

Indian Run back and then it fell apart and we just ran back.

Everyone thought it was over but we don’t want to waste the 2 minutes left so we did 3 count, Diamonds, Carolina Dry Docks, and Wide Arm Merkins.

The End.

The Moleskin: I think it was the song that set all the good spirits this morning with a classic like Tubthumper. A few people showed how happy they were with a fist bump and a few people skipped my hand and just hit me. Stroganoff will have to add the joke that I missed to the comments below, I can’t wait. We completed 1.7 miles today, we worked hard and had a good time. I like that we give time for everyone to ask for prayers and pray for all of them we do.

Thanks for the honor to Q another workout, it is great to be part of such a great group of guys. Let’s continue to grow this thing and make more great men.

Gastone Out!

One of my personal initiatives in 2017 is to simplify my life. Life has become too complicated for this simple man. Too fast. 24/7 email, online news, social media, internet screens everywhere, all the time…stop the madness. So in order to help me move forward with this, I devised a deviously simple workout. For the record, there’s a difference between simple and easy.

7 strong showed in the gloom to start the week at Martha’s House. I woke up around 3:00 am to some serious rain and wondered how bad it would be at 5:30 am…..it wasn’t, I could see a few stars.

Disclaimer.

Pledge.

Warm-Up: SSH X 10 In-Cadence

Mosey to the center of the spoke at the baseball fields.

The Thang – Remember Simple – In Cadence Work throughout

Merkins X 15 (Each exercise was followed by a short count off by one of the PAX)
LBC’s X 25
Squats X 20
Merkins X 15
LBC’s X 25
Squats X 20
Merkins X 15
LBC’s X 25
Squats X 20

Quick mosey to the picnic table shed for the second round, same format:

Derkins X 15
Flutter Kicks X 30
Lunges X 15
Derkins X 15
Flutter Kicks X 30
Lunges X 15
Derkins X 15
Flutter Kicks X 30
Lunges X 15

Mosey around the parking lot and back to the picnic shed for round 3, same format:

Dips X 15
Freddy Mercurys X 30
Step Ups X 20
Dips X 15
Freddy Mercurys X 30
Step Ups X 20
Dips X 20
Freddy Mercurys X 31
Step Ups X 22

Mosey back to home base at Pelicans with about one minute to spare. JJ led us in one round of Box Cutters X 15.

Announcements. Prayer Requests. Name-o-Rama.

Great work men. This is a workout I occasionally do myself when I can’t post for some reason or am travelling. However, the pace was a little (maybe significantly) quicker than I normally do it. My goal was to keep us moving and keep the heart rate up for the majority of our time together this morning and focus on a few different muscle groups. I appreciate the opportunity to lead another morning workout and hope it was worth your time.

As always, it was an honor to lead.

Until the next one. Aye!

Stroganoff

12 Posted at Martha’s House for a Sadclown take down.

The Thang:

Warm Up: 25 SSH, 20 Imperial Walkers

Mosey to the baseball field

Partner up for the big circle around all four fields. One partner runs and the other does 10 Merkins then catches the other partner who does 10 Merkins. Rinse and repeat until you get back to the start.

Plank, Right arm right foot and switch while the 6 comes in.

Mosey to the middle of the circle for (10) 3 count Diamonds. I planned on this location for the rest of my Q but it would not work well.

So Mosey to the other fields.

On the soccer field at second light pole we will start with 1 Burpee then 40 yards to the sidewalk for 20 Squats, up the hill for 11 Russian Get Ups. This Seesaw is that the 20 Squats stay constant but the Burpee’s increase and the Russian Get Ups decrease until they are flipped. Thus, a See Saw of back and forth with something solid in the middle. (66 Burpee’s if you made it through the entire workout)

Mosey back to the start.

The Moleskin:

Lot’s of people really like this particular workout so much that I will bring this one out again. Defib even named it the Gastone Guillotine which seems like an appropriate name since it was tough for me as well. Sometimes when you Q it can be your hardest workout. Along the way we lost Spiderman to a phone thing with the family and I hope all is OK. Turtle-man’s knee is messing with him so he might be on the IR for short term. Missing a couple of the regular’s this morning but I assume at least 2 of them are training for an upcoming running event. Bandit Hard Committed to me but he might have been scared by the Sadclown bomb I put on Twitter. It is always an honor to Q these workouts to me and I thank you all for the opportunity.

We ended with prayer and headed out!