Author: Stroganoff (Page 3 of 15)

Good crowd showed for Gashouse this morning to bootcamp or painlab it considering the QvQ was happening elsewhere.   With The Mortimer coming up in a week, YHC planned a “laid back” workout today.

Pledge of Allegiance.

Short warm up that included 10 IC SSH, 10 IC Imperial Walkers and 5 IC Merkins.  Bootcampers set off for the parking lot at Grier Middle School for the first round of work.

Lunges across parking lot – 5 Merkins – Mosey back across parking lot – Rinse/Repeat 5 times

Mosey to the steps at The Pad behind First Presbyterian Church for some Dora .5-1-1.5.

Partner up for aggregate partner reps of the following 3 exercises:

50 Merkins – 100 Squats – 150 LBC’s

Partner 1 does exercise reps – Partner 2 runs to top of steps + one burpee before returning.

Round two of same Dora:

50 Merkins – 100 Squats – 150 Flutter Kicks

Mosey toward the track at Grier Middle School.

Two stops along the way for some IC Low-Slow Squats.

Arrive at the track……..it’s locked.  What in the world?  We have been locked out of the Original F3 Gastonia workout spot.  Sadness abounded but we quickly recovered and headed to the back of the Library for some modified Wolfpack Grinder work.

Exercise – Mosey to opposite side of parking lot – Exercise – Mosey back to where we started.  Included multiple sets of the following exercises:

Merkins – LBC’s – Squats – CDD’s – Flutter Kicks – Lunges

Time was running out.  Quick stop at the steps for 3 sets of calf raises.

Mosey back to the Schiele and Shovel Flags.  Quick round of Mary before the bells rang.

Several announcements:  Community Foundation Run – Potential workout that morning at the Ballpark; Young Life golf tournament coming up; The Mortimer and P200 coming up next weekend.

Several spoken and unspoken prayer requests.

I prayed us out.

Good work men.  Until the next one.  Aye

Stroganoff

9 degrees at the start.  10 HIMs showed for a brisk beatdown the day before Christmas.

As a cliche for the day, YHC broke out the 12 Days of Christmas workout from Christmas Eve 2017 that went as follows:

Short warm-up with SSH’s, Imperial Walkers and Merkins.

Mosey to track at Grier Middle School.

Here are the 12 exercises in the 2022 version of Stroganoff’s 12 Days of Christmas:

Day 1 – 1/2 lap mosey; Day 2 – 10 Bobby Hurley’s; Day 3 – 10 Merkins; Day 4 – 20 LBC’s; Day 5 – 5 burpees; Day 6 – 30 Flutter Kicks; Day 7 – 20 Squats ; Day 8 – 20 CDD’s (maybe); Day 9 – 20 Hillbillies (maybe); Day 10 – 2- SSH’s (maybe); Day 11 – 30 Mountain Climbers (maybe); Day 12 – 50 Moroccan Nightclubs (for sure).  I know these are the exercises we did, I am just not 100% sure of the order of things.

A little time was left so we added one lap of the Wolfpack Grinder with 10 IC Squats – Half Lap – 30 Freddy Mercury’s – Half lap

Mosey back to the start.  Brisk workout over.

It was great to have that many show for a 9 degree workout.  Before F3, not only would I have never worked out in this type of weather, I wouldn’t even consider it.  It’s always outside.  Do hard things.

My tradition on the Saturday before Christmas is to give out copies of a new book plus any I have left over from previous years.  This years book was The Greatest Salesman in the World by Og Mandino.  This is an older book but one that is considered to be a classic personal development book.  Og has a large collection of similar books and titles.  I would recommend checking them out.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff