15 showed in the gloom for the annual Stroganoff Christmas beat down with a side of Mayor for the Painlab. A few did some EC running beforehand.
No FNG’s; quick disclaimer; pledge
Short warm-up that included the following:
SSH’s x 10 (IC)
Imperial Walkers x 12 (IC)
Split up for the Bootcamp and Painlab.
Painlab Q’d by Mayor went as follows:
3:00 minute rounds of each exercise
Single/Double Arm Curls
Deadlifts – Release
Split Squat (Bulgarian) – Two rounds
Tricep Overhead Extension
SL Deadlift (Romanian)
Bent Over Row
Press on Bench
Deck of Death: 10 Merkins; 10 ranger merkins; 25 diamond merkins; 10 incline merkins; 10 derkins; 25 Freddy mercury’s; 100 SSH’s
The Bootcamp Group moseyed to the Grier track for a dose of Stroganoff’s 12 Days of Christmas (or a baker’s dozen):
Day 1 – 1/2 Lap around the track
Day 2 – 12 Bobby Hurley’s
Day 3 – 12 Merkins
Day 4 – 12 LBC’s
Day 5 – 5 burpees
Day 6 – 12 Flutter Kicks
Dayy 7 – 12 Squats
Dayy 8 – 12 CDD’s
Day 9 – 12 Hillbillies
Day 10 – 12 Mt Climbers
Day 11 – 12 SSH’s
Day 12 – 100 Moroccan Nightclubs
The PAX worked through this quickly enough that we still had some time for an abbreviated Wolfpack Grinder.
10 Squats IC – Run. 1/2 lap – 25 Merkins
10 Squats IC – Run 1/2 lap – 50 LBC’s
Rinse & Repeat
By this time, we had worked our way back to the Schiele to finish with some Mary:
30 Flutter Kicks IC – 10 Dying Cockroaches IC
Good work men.
Bootcamp total reps and miles through the 12/13 days of Christmas:
~2 miles moseying
132 Bobby Hurleys; 170 merkins; 208 LBC’s; 40 burpees; 144 flutter kicks; 152 squats; 60 CDD’s; 48 hillbillies; 36 Mt. Climbers; 24 SSH’s; 100 Moroccan Nightclubs
Monday workouts coming up are scheduled for 0700 start times – Black Knight & Mt. Hollywood; Tuesday 0600 at The Storm
Many prayer requests. Name-o-Rama.
As always, it was an honor to lead the workout. Thanks to Mayor for running a great Painlab Q. Great to see Jobu back out at the Gashouse.
Great work by all the Gastonia PAX that participated in the Belmont 5k or Half Marathon this morning.
We finished up with my annual book give away. This year was the Four Agreements by Don Miguel Ruiz. This is one of my favorite personal growth books. The two I have given out the last two years were The Traveler’s Gift by Andy Andrews and Freedom from Fear by Mark Matteson. If you don’t have them, I would encourage you to check them out. I may have a copy or two in the back of my vehicle. Ask me at the next post if you would like a copy.
Merry Christmas to all the PAX of F3 Gastonia.
Until the next one. Aye!