F3 Gastonia

Fitness, Fellowship, Faith

Author: Stroganoff (page 2 of 7)

We’ll Come Up with Something

So…..it was cold again.  My trusted Ford Explorer told me it was 22 degrees when I arrived and 19 degrees when we were leaving.  The moon was freaky bright….blue, blood moon or something going on with it.

As the PAX started to arrive I started to think about what we would do.  I really had no idea at the start of the warm up that went like this:

SSH X 10 IC

Imperial Walkers X 10 IC

The Pledge

The Thang (We’ll figure something out during the mosey)

We moseyed to Martha Rivers and headed for the far end of the parking lot……hey, let’s do some 22’s.  I haven’t done them in a while at this AO.

Merkins and Monkey Humpers

Run across parking lot – 20 Merkins – Run back to start – 2 Monkey Humpers

Run across parking lot – 18 Merkins – Run back to start – 4 Monkey Humpers

You get the count.  This was done OYO until the last set was 2 Merkins & 20 Monkey Humpers.

What now?

Let’s mosey down to the large soccer field for………………some 4 corners.

First round (OYO):

Run to 1st Corner – 20 Merkins

Run to next corner – 30 LBC’s

Run to next corner – 40 Squats

Run back to starting spot – 50 Flutter Kicks

That was fun.  Let’s do it again in reverse.

Run to 1st corner – 50 Flutter Kicks

Run to next corner – 40 Squats

Run to next corner – 30 LBC’s

Run back to starting spot – 20 Merkins

Still much time remaining.  I….must……do………work………in……….the………shelter.

I can’t help myself so we moseyed to the closest picnic shelter for some IC work:

Dips X 20

Step-Ups X 20

Derkins X 15

LBC’s X 20

Dips X 15

Step-Ups X 20

Derkins X 10

LBC’s X 20

Mosey back up the parking lot to one of the light poles for a quick round (except for Gastone and Spiderman) of Ring of Fire:

Circle up around the light pole and plank – each man does 5 merkins around the circle until all are complete.

Mosey back to Snoballs.

50 Flutter Kicks IC

5 Burpees (I swear I heard a train)

Announcements:  Flag football on Super Bowl Sunday (not me)

Prayer Requests

The Moleskin

Nice work men.  It was especially nice to see a few out I have not seen in a while such as Brown Streak.  Keep it up.

It was an honor to lead the group this morning as always.  I hope the work was worthy of the time spent.

Until the next one.  Aye.

Stroganoff

 

Let’s Mosey 3 X 3 & 3 X 5

Welcome to The Pub Oompa Loompa.

It was cold………again.

We moseyed.  3 for 3 miles & 3 for 5 miles.

Good mumblechatter makes the time go by.

Nice work for a Thursday morning.

Go Wolfpack!

Aye!

Until the next one.

Stroganoff

Dora and Forrest Gump are friends

It’s still cold in the gloom.  Who knew how many would show as some of the Saturday regulars were working or participating in The Rooster.  Having not done my ‘Forrest Gump’ workout in a while, I decided a pre-Ruck was in order for some EC and recon to make sure ice would not be a problem.  Turns out the normal Lineberger Park sections for parts of the ‘Forrest Gump’ were icy and probably a little unsafe so we would have to improvise.

11 Total were ready to roll by 7:00 am including an FNG that showed on his own accord…..that’s strong, welcome Padre.  Quick warm-up before splitting off for the Pain Lab and Boot Camp with some IC work as follows:

SSH X 10

Imperial Walkers X 10

Pledge

Split off:  7 for the modified Forrest Gump & 4 for the Pain Lab led by Hot for Teacher

The Thang

The Forrest Gump is so called because it includes a little more running than some of our normal workouts and goes like this:

Mosey west along Garrison Blvd for the first stop at East Garrison Baptist Church for some IC work:

Merkins X 10

Squats X 20

LBC’s X 20

Mosey further west to second stop at Hillbilly’s:

Hillbilly’s X 20 (Appalachian Americans for T-Square)

Merkins X 10

Squats X 20

LBC’s X 20

Mosey to Lineberger Park.  However, the route to the flag area was covered significantly with ice so we stayed on the Garrison sidewalk up toward the upper field with the train track.  Time for some Dora 1-2-3

Partner up:  Partner 1 runs the path and circles around the fountain/water play area and back while partner 2 is performing the following exercises for cumulative totals as follows:

100 Merkins

200 Squats

300 Flutter Kicks

After the first round, we switched paths as the original path to the circle was iced over slightly.

After completION, we moseyed to one of the covered picnic shelters near the pool parking lot.  The normal location would be the picnic area inside the train track but the wooden walkway to that area was completely covered in ice so we improvised with some IC work:

Dips X 20

Step ups X 20

Derkins X 10

Dips X 15

Step ups X 20

Derkins X 10

Meander back to the Garrison sidewalk….is that a train?  Yes/no?  Not sure……how about 3 burpees since we weren’t sure.

Mosey back to Hillbilly’s for another round of IC work as follows:

Merkins X 10

Low-Slow Squats  X 20

LBC’s X 20

Mosey with one more stop at East Baptist Church (yes Freight, the Methodist stopped twice in a Baptist parking lot).  The tradition has always been to finish the ‘Forrest Gump’ workout with a set of Monkey Humpers toward the road….Monkey Humpers IC X 15……this was the glorious portion of the workout.

Final mosey back to the Schiele to complete the workout.  Great timing as the First Pres bells were ringing as we entered the parking lot.  My apologies to the Pain Lab for not getting back in time for any Mary.

Good work men and especially nice to have an FNG show on a Saturday.

Announcements – several prayer requests – Name-O-Rama

FNG naming – Padre

The Moleskin

As always it was an honor to lead the group this morning.  Several good discussionS along the route including the 5 tenets of F3 along with a quick discussion about why we are here.  It’s not about beating the guy beside you.  It’s about lifting up the guy beside you and trying to be better today than you were yesterday and being better tomorrow than you were today.

Keep Moving Forward.

Until the next one.  Aye!

Stroganoff

PS:  40 Days of Discipline starts today…….that Oatmeal at Panera was GOOOOOOOOOOOD!

19-150-300-450

Once again it was cold.  My trusty vehicle thermometer told me it was 19 degrees when I arrived at The Black Knight to kick off the week.  This has become a recent theme during the Gloom.  My high dollar Casio watch told me it was 5:32 am (it’s 2 minutes fast and I do not know how to correct it) so we started with a quick warm up IC:

SSH X 10

Imperial Walkers X 10 (after the Don Quixote juke)

The Pledge

Wait, is that Pockets coming in hot?  Let’s add one more warm up with some Hillbilly’s X 10

The Thang

Time to mosey to Martha Rivers Park and Field #4 or what most call the Upper Back Field for something I’ve never done before….who knew I could come up with something new.  This came to me on the drive to the AO this morning.

It would be a ‘Murph-Like” workout…..clearly not The Murph but similar in the manner in which we performed the reps/sets.

Line up on one side of the field facing across the short side.  Here we go:

Sprint to the other side followed by a set of 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For round 6 we added a second set of reps after the sprint across the field so it went like this:

Sprint to other side – 10 Merkins – 20 Squats – 30 LBC’s – 10 Merkins – 20 Squats – 30 LBC’s – Plank for the six

Rinse-Repeat for 4 more rounds

For those counting, this yielded 10 total sprints – 150 Merkins – 300 Squats (ask Gastone, I think YHC only finished 290) – 450 LBC’s

The ground was frozen solid so my apologies to those who did not have sufficient glove protection.  There is no such thing as bad weather, just bad gear, correct?

Plenty of time left so we moseyed to the picnic shelter for my normal Q routine of IC work as followed:

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Flutter Kicks X 20

Dips X 15

Step Ups X 20

Time became an issue so we moseyed back to the start and finished off with one set of Mary:

Flutter Kicks (IC) X 30

Quick announcements plus a few prayer requests:

Tube’s Grandmother

Gastone’s monther-in-law

F3 Gremlin’s family and the PAX from Mint Hill/MECA.  Godspeed.

Namo-O-Rama;  Nice to see Hippa out for his second workout and a Kotter (Tube).

Second round of apologies for the grass/straw that is now all over my car and my house.  What can I say, F3 workouts are outdoors.

I was unable to come up with a good name for this backblast so I just put up the temperature plus the number of reps we did during the wacky field sprint work.

As always, it was great to start the week out with you men in the gloom.  I hope the work was worthy of your time.  Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff

 

Let’s Do Some Steps

It was a summer time gloom this morning Downtown at the Pavilion.  After the last few weeks, the 62 degrees this morning felt like July.  It was fantastic.  YHC arrived with a few minutes to spare without knowing for sure if I was Q’ing today or not.  I knew that EZ Rider was potentially injured and might not make it so mentally I had prepared myself but was totally unprepared with any details of a workout.

Let’s improvise.

Warm up IC

SSH’s X 20

Imperial Walkers X 20

Pledge

Let’s go

The Thang

Mosey to the parking deck due to the threat of rain with a few juke moves along the way (my Wolfpack did win last night) to psych out the PAX.  I’m sure it confused them all.

Time for some 22’s utilizing the parking deck steps for the laps:

Do an exercise on the bottom floor, run the steps to the top deck, do another exercise, come down the other set of steps back to the bottom to rinse/repeat reps in descending/ascending numbers that add up to 22 per round counting up/down by 2:

Round 1:  20 Merkins – Run steps up to top deck – 2 Squats – Run down to bottom floor

Round 2:  18 Merkins – Run steps up to top deck – 4 squats – Run down to bottom floor

Round 3:  16 Merkins – Run steps up to top deck – 6 squats – Run down to bottom floor

I think you get the idea as this continues until the final round of 2 Merkins at the bottom and 20 squats on the top deck.  This was awesome.

Short rest before some partner work.

Partner 1 does exercise while partner 2 runs the same loop we just ran during 22’s, up one set of steps to the top deck and back down the other set of steps to switch off with Partner 1.  Cumulative reps as follows:

LBC’s X 300

Flutter Kicks X 300

Freddy Mercury’s X 300

This group was so pumped that we still had plenty of time for a quick mosey up the steps to the top deck for a set of 10 OYO Sumo Squats; run back down other set of steps to the bottom level for a set of 10 OYO Merkins followed quickly by 5 burpees (I had ignored an earlier train passing by)

Mosey to the courtyard area with benches for some final IC sets as follows:

Dips X 15

Low-Slow Squats X 15

Dips X 10

Low-Slow Squats X 15

Dips X 10

Low-Slow Squats X 15

Mosey back to the Rotary Pavilion for one quick set of Flutter Kicks X 35.

As I already stated…..it was fun.

Announcements:  T-square still collecting items for the displaced family; Roscoe leading 40 days of discipline starting January 20th

Several Prayer Requests sent out

New word discovered:  Monkish

Honored to lead the workout this morning.

Until the next one.  Aye!

Stroganoff

Weathermen & Thermometers Lie & Scarfs Can Freeze

The weatherman last night just before bed told me the low was going to be 21 degrees.  I woke up and my outdoor thermometer told me it was 16 degrees.  As I pulled into The Pub around 5:20 am, my car told me it was 13 degrees.  Hmmmmmmm…………

Not sure which was accurate………..it was not warm.

Just before 5:30 am, 3 more idiots showed for a cold Thursday mosey at The Pub.

The last few workouts my face was hurting by the end so I ‘borrowed’ one of my M’s old lightweight scarfs to see if I could us it as a warmer around my neck and lower part of my face so only my eyes are exposed.

Off we went.

About 2 miles in, it was apparent the scarf idea was a total fail as it began to freeze (just as Sargento had predicted) so I removed it and it still helped my neck stay warmer than recent workouts.  You know it’s cold when your breath is not able to keep a scarf warm enough to not freeze.  However, it was solid as a rock by the time we arrived back after getting in 5 miles.

Thanks for the push gentlemen.  No way would I have done the distance or the pace today without you.

Good COT this morning as we shared parenting advice (never an easy topic) with each other.  This is the real reason we come out and should continue to come out.

By the way, on the way home my car told me it was 12 degrees.  Regardless, good work men.

Until the next one.  Aye!

Stroganoff

Stroganoff’s 12 Days of Christmas

On a holiday weekend with a chance for rain, I wasn’t sure how many would make it out for the workout today.  As usual, I was not disappointed when 14 showed in the gloom including one FNG (welcome Emoji/Michael Ginther).

After some completely inappropriate mumble chatter just before the workout started concerning my Santa hat, we went through the disclaimer and got ready to get after it.

T-Claps to Roscoe for breaking out the 1987-88 Ashbrook High School Key Club shirt.  This was from my senior year of HS and really took me back……..take it easy.

We went through a quick IC Warm-Up:

There was a train in the distance that was heard by all but I decided to skip these burpees (we had some in our future) even though a few prematurely started them.

SSH X 10

Imperial Walkers X 10

Mosey to the big flag in front of the museum for the Pledge.

The Thang

Mosey to the track at Grier Middle School for the first annual rendition of Stroganoff’s 12 Days of Christmas.  I had not idea how this would go or how long it would take.  It went something like this:

Imagine singing along to the classic tune and inserting exercises for each day brought to you by your F3 Q as follows:

On the first day of Christmas, your F3 Q brought to you…….

1st Day – 1/2 Lap around the track

2nd Day – 12 Bobby Hurleys + 1st Day

3rd Day – 12 Merkins + 2nd Day + 1st Day

4th Day – 12 LBC’s + 3rd Day + 2nd Day + 1st Day (You get the idea of the repeated sets just like the song goes)

5th Day – 5 Buuuuuurrrrpeeeeessss (sung just like 5 Golden Rings with a much higher, out of tune voice) + first 4 days

6th Day – 12 Flutter Kicks + first 5 days

7th Day – 12 Squats + first 6 days

8th Day – 12 CDD’s + first 7 days

9th Day – 12 Hillbillies + first 8 days

10th Day – 12 Mountain Climbers + first 9 days

11th Day – 12 Side Straddle Hops + first 10 days

12th Day – 50 Moroccan Nigh Clubs + first 11 days

As the days stretched on, the mumble chatter became less and less as did the personal space intrusion during the squats.  This can mean a number of things, the workout sucks or the PAX is just mad.  Not sure what this one was.  I must admit the last few sets of Bobby Hurleys and burpees were not fun.  I will be sore.

However, we still had a few minutes so plenty of time for a set of my favorites at the picnic tables:

Dips X 15

Step UPS X 20

Derkins X 15

Mosey back to the Schiele for a quick round of Mary before the bells ring:

LBC’s X 20

Flutter Kicks X 15

Times up.

Good work this morning men.  I wasn’t sure how the multiple 12 reps would go and how long it would take but it turned out to be a good workout for myself.  I hope it was a worthwhile endeavor for everyone.

Announcements (there were some but it turned out to be a disaster).

Unfortunately we had several prayer requests including remembering those that may be experiencing their first Christmas without a loved one.  This can be difficult.

We finished off with Name-O-Rama that included the FNG – Emoji plus a quick note from a book I just finished – Wooden on Leadership by John Wooden.  His Father gave him a notecard when he finished elementary school with the following instructions on it that was the 7 Point Creed as a guideline for living each day:

  1. Be true to yourself
  2. Help others
  3. Make each day your masterpiece
  4. Drink deeply from good books, including the Good Book.
  5. Make friendship a fine art.
  6. Build a shelter against a rainy day.
  7. Pray for guidance and give thanks for your blessings each day.

Good words to live by.

For the Christmas Eve Eve effort, I handed out a copy of a book by Andy Andrews – The Traveler’s Gift, as a token of my appreciation for the attendance and the push all year.  If anyone else in the region would like a copy, just PM or text me and I’ll be happy to get you a copy.  I think it’s a great book and has helped my along the path.

Many thanks again for allowing me to lead the group this morning.  It was an honor.

Merry Christmas to all the Gastonia Region PAX and your families.  I’m grateful for each and everyone one of you.  Keep pushing the rock.

Until the next one.  Aye!

Stroganoff

Four Corners or 4 quarters or 2 gallons

Compared to the last few workouts, it was quite balmy this morning so I was expecting a good crowd and was not disappointed when 11 others showed up in the gloom for an unknown workout.  I had posted a pic of the Heat Miser & Snow Miser last night in preparation for the one week countdown to Christmas and must be reminded what the real meaning is (even though I love those two characters from Christmas shows from my youth).

After getting my 100 LBC’s in before the workout (thanks Pizza Man), I was ready for the short disclaimer and let’s get after it.

Pledge

Short warm up with 20 IC SSH’s

The Thang

Let’s mosey and take the long way to the back soccer field at Martha River’s.  Whoopee was impressed and hoped this would be the entire workout but alas, it was not.

Time for some Four Corners:

Run to 1st corner – 10 Merkins; Run to next corner – 20 LBC’s; Run to next corner – 30 Squats; Run back to starting point – 40 Flutter Kicks (while we all planked, Spiderman decided to perform an excessive amount of Flutter Kicks so we all planked for an extended period…..well played)

That was so much fun we decided to do it again in reverse direction and order:

1st corner – 40 Flutter Kicks; 2nd corner – 30 Squats; 3rd corner – 20 LBC’s; back to starting spot – 10 Merkins

Nice work.

Time to escalate it as in Four Corners Escalator:

Run to first corner – 10 Merkins; Run to next corner – 10 Merkins, 20 LBC’s; Run to 3rd corner – 10 Merkins, 20 LBC’s, 30 Squats; Run back to starting corner – 10 Merkins, 20 LBC’s, 30 Squats, 40 Flutter Kicks

Somewhere during these sets there was much discussion about was this four corners or 4 quarters or a gallon, etc.  Not sure as this sounded like Midoryama math but we persisted regardless of what it was called.

Not it was time to de-escalate the workout and reverse the direction again:

Run to 1st corner – 40 Flutter Kicks, 30 Squats, 20 LBC’s, 10 Merkins (Gastone struggled to follow the instructions for this round); Run to next corner – 30 Squats, 20 LBC’s, 10 Merkins; Run to 3rd corner – 20 LBC’s, 10 Merkins; Back to starting spot for the last 10 Merkins.  This sounds relatively easy but I was struggling by the time we reached the last couple of sets.

A Martha River’s Stroganoff Q could not be complete without a visit to one of the Picnic Shelters so we moseyed to the closest one for some in-cadence work as follows:

Dips X 20

Step Ups X 20

Derkins X 15

Squats X 20 or 17, or 16…..not really sure

It will be fun, let’s do it again:

Dips X 15

Step Ups X 20

Derkins X 12

Squats X 20 (Clavin requested 25 but YHC decided against it)

Plenty of time left so let’s squeeze in one more round:

Dips X 15

Step Ups X 20

Derkins X 15 (This about broke me)

Low & Slow Squats X 20

Time to mosey back to the starting spot.

Just enough time for an IC Set of Flutter Kicks X 51

Announcements.  Several prayer requests.  Name-O-Rama.

The Moleskin

In Sunday School yesterday, we somehow got on a discussion about the current state of our society, politics, etc.  Not sure how we got there.  After listening for a few minutes, I could not keep my mouth shut.  First, I strongly believe that our society is not as bad off as the media makes it out to be, we are chugging along fine day to day.  I believe the 1% of bad apples get most of the attention but I see more good day to day than bad.  I do believe there are societal pressures to relax some of our traditional values and not stand our ground because it’s “2017”.  This is where I injected myself into the conversation at Church yesterday.  I believe F3 is a great example of a group working to lead and uphold what is right and continue to work on being better each day.  We all have work to do (especially myself) but holding each other accountable each and every day is a small thing we can do to continue down the path.  I have found myself wanting to be better so I can look my kids in the eye each day and know I am doing what I can.  Some of the places this feeling originates is in the gloom at Gashouse, the Black Knight, the Storm, Downtown, at Folsom, the Fighting Yank, Midoryama, Goat Island, the Coconut Horse, the Pub, in the middle of the night on a dark road during the BRR, the Palmetto 200, the Tuna 200, carrying the Flag during the Christmastown 5k, in the rain, the cold, the heat, etc, etc, etc.  I’m grateful for that giant rock we are pushing each day.

Until the next one.  Aye!

Stroganoff

It’s Much Colder than Whoopee Expected

It was nice to see Whoopee tweet asking if anyone would be in the Sunset Beach area over Thanksgiving since I would be at Ocean Isle Beach with the family at the same time.  I immediately responded that I’m in……..not sure it was the best idea.

After some early recon, we agreed to meet at the Sunset Beach park near the Sunset Beach bridge on the mainland side.   Can you tell I’m stretching out the text of the backblast?

We arrived at the exact same time.  It was dark.  Whoopee immediately declares, “It’s colder than I expected.”  Hmmmm…..there’s an app for that.

Having only driven past this park in the past, I was not sure what we were getting into as it was not lit at all.  Regardless…..let’s get after it.

Short mosey around the walking/running path for some warm up:

SSH X 10

LBC’s X 12

The Thang

A photographer shows up about this time (apparently to take some pics of the sunrise), it was still dark and I think we scared him pretty good, especially in my F3 Ninja gear.

Mosey over to a memorial for local veterans for the Pledge and our first round of IC work:

Merkins X 15

LBC’s X 25

Squats X 15

Rinse & Repeat

Mosey around the length of the path back to the Memorial for round 2:

Dips X 15

Flutter Kicks X 25

Lunge Walk along the path for….I think about 20 miles

Rinse & Repeat

Mosey around the length of the path plus some to get to the other side of the park near the waterway for Round 3:

Derkins X 15

Freddy Mercury’s X 25

Step Ups X 15

Rinse & Repeat

Mosey around the length of the path back to the waterway side location to finish off with a set of each of the previous exercises IC:

I believe it was during this Mosey that we realized the  photographer was dressed like a Teletubby, specifically Laa-Laa (the yellow one).  He really was decked out like this.  If you are not familiar with the Teletubbies, Google it…..you will be amazed and probably creeped out as I was when my kids briefly watched the show.

Merkins X 15

LBC’s X 25

Squats X 15

Dips X 16 (lost count)

Flutter Kicks X 25

Lunge Walk another 20 miles

Derkins X 15

Freddy Mercury’s X 25

Step Ups X 15

I believe it was just before the last set of Freddy Mercury’s that the photographer’s phone started ringing, it was some glorious bagpipe music and I asked him if he was Scottish.  He replied no and that he just wanted a ringtone that was loud and obnoxious so I replied, “Oh, you mean like Whoopee?”  Whoopee proceeded to count out the reps in a ‘not very accurate’ Scottish accent.  All I could envision was Fat Bastard from Austin Power’s fame.

One last Mosey around the park path and we’re done.

I just realized we did not officially do the COT even though we did have an informal prayer request section.

The Moleskin

Not sure I would have ever imagined getting in a workout such as this during a Thanksgiving Holiday trip to the beach with the family.  I have ran before but not really gotten in a workout like this before gorginig myself with food.  Thanks for the push Whoopee.

I have said this before, but I am very grateful to F3 Gastonia, F3 Nation and all my F3 brothers.  You guys have changed my life in a positive way.

We all have the struggles of leading families,  work, community, etc. but we also have a lot to be thankful for.  I know I do and I do not remember this enough.

I’m looking forward to the next workout.  (Probably tomorrow)

Until the next one.

Aye!

Stroganoff

Agent P & Vikings

As YHC waited in the gloom in the Schiele parking lot, I began wondering what I would do if no one showed up.  I hope that I would actually get through part or all of the planned workout but I’m not sure.  Luckily, 4 PAX showed just before the start time so I didn’t have to fight off any urges to head back to the house.

It was cold but not nearly as cold as the previous week so we got after it immediately with some IC warm up:

SSH X 12

Imperial Walkers X 12

Freddy Mercury’s X 12

Mosey to the flag in front of the Museum for the Pledge

The Thang

Mosey up to the parking lot at Grier Middle School for some Stroganoff 5’s:

Bear Crawl across parking lot – 5 Merkins – lunge back to other side (that’s one)

Rinse & Repeat 4 more times for a total of 5 sets.  Short Sale was moving through this quickly and actually completed 6 sets in the same time YHC completed 5…..kudos.

Mosey to the steps at First Presbyterian Church for the Viking 1000.  The night before I had posted some pre-blast pics on Twitter depicting Agent P (from Phenias & Ferb) and a Viking image.  The plan was to wear my Agent P shirt and ‘Viking’ winter hat from the Warrior Dash several years ago (which I had never actually put on).  Earlier in the morning I discovered my giant head was more than the hat could handle so I improvised to call this next exercise the Viking 1000.

Partner up for some cumulative rep work:

Partner 1 does the exercise while Partner 2 runs to the top of the steps, performs 5 merkins and returns.  This continues until all the reps of each exercise are completed between the two (or one group of 3):

Flutter Kicks X 200

Mountain Climbers X 200

Freddy Mercurys X 200

Plank Jacks X 200

LBC’s X 200

1000 reps total per goup

This was working out well as we were right on schedule.

Mosey back to the track at Grier Middle.  No Stroganoff Q at Gashouse would be complete without a round of the Wolfpack Grinder.

Squats IC X 10 – Run 1/2 Lap – 20 Merkins – Plank for the 6

Squats IC X 10 – Run 1/2 Lap – 30 Mountain Climbers – Plank for the 6

Squats IC X 10 – Run 1/2 Lap – 20 Merkins – Plank for the 6

Squats IC X 10 – Run 1/2 Lap – 30 Mountain Climbers – Plank for the 6

Squats IC X 15 – Run 1/2 Lap – 15 Merkins – Run 1/2 Lap – 30 Mountain Climbers – Plank for the 6

This was really enjoyed and celebrated by the PAX…….

Mosey back to the Schiele for some quick Mary:

The First Presbyterian bells rang during our set of Flutter Kicks somewhere in the 20’s on our reps.

Great work men.

The Moleskin

Even though the numbers were fewer than normal (maybe the smallest crowd I’ve personally seen at Gashouse), the quality of the work put in was extremely good.  These 4 guys pushed me today to put in the work and made it worth my time.

I greatly appreciate the opportunity to lead this morning.

Until the next one.  Aye!

Stroganoff

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