20 PAX showed up in the gloom for the first Gashouse workout of 2016. It was refreshing to see so many familiar faces and at least one we had not seen in a while, Wink (Respect!). The normal pre-workout chatter was more than normal as the discussion surrounded the previous day’s convergence which sounded like quite the beatdown and a good all around event and workout. Sorry I was not able to attend.
We dispensed with the disclaimer as there were no FNG’s and got right to the warm up all in cadence:
SSH X 20
LBC’s X 20
Imperial Walkers X 20
Mountain Climbers X 20
We then moseyed to the main Schiele flag for the pledge and readied ourselves for the 2016 Forrest Gump Resolution.
The Thang
The Q attempted to split the group (20 large) into two for an indian run to the right out of the Schiele but that quickly turned into a indian run free for all…….we all made it however to station 1 at the Church for some in cadence work:
Merkins X 15
Prayer Squats X 15
LBC’s X 20
Mountain Climbers X 18 (I think)
Second attempt at a two group indian run was much more successful as we moseyed/ran to Hillbilly’s BBQ parking lot for Station 2 in cadence:
Hillbilly’s X 15 or 18 or maybe 20??
Merkins X 15
Prayer Squats X 15
Flutter Kicks X 20
Not sure what the next running leg was to Lineberger Park flags – it might have been a single file mosey, it might have been two group indian run, it might have been a single line indian run….just…not…sure. However, the PAX all made it to station 3:
Partner up for a step up to 600. While one partner did the exercise and other ran/sprinted/skipped up the concrete ramp and to the pool steps and back for an aggregate count as listed below:
100 Merkins
200 Mountain Climbers (Double Count)
300 Flutter Kicks (Omaha to single count as the Q realized he had a problem)
The group knocked this one out and many planked but not for long as the group finished quickly.
A single file death mosey then took us up the ramp and steps up to the upper playground inside the train tracks. After a quick count off we jumped on the in cadence work of station 4:
Dips X 20
Prayer Squats X 15
Derkins X 15
Flutter Kicks X 25 (or 26 or 30???)
Mosey as a group back to the Lineberger Park flags to finish off the park stations at # 5 with a wave of merkins X 5 in the counter clockwise direction much to Roscoe’s dismay. He made the Q pay as he stretched out his merkins in quite a display of agonizing, slow reps. We survived.
Last mosey of the day as we ROYO (Ran On Your Own) back to the Church for station 6 for some last in cadence work:
Flutter Kicks X 30+ (Some number in the range of 28 – 35)
Merkins X 15
Monkey Humpers X 12 – These were especially interesting as we turned away from Garrison Blvd to show all the car drivers exactly what F3 is all about.
Finally, the final mosey back to the Schiele. I’m estimating that we got in somewhere close to 3 miles total today.
Must send a shout out to Outhouse, Brownstreak and Whoopee for getting in some running before the main workout today, somewhere in the 3 – 4 mile range. Good work guys. Whoopee had to hit work at 7:00 am so he missed the second beatdown but that’s F3 dedication to get out there at 6:15 am at 31 degrees for a pre-work run. T-claps to all 3 of those guys.
We finished the workout off with the name-o-rama, several announcements (Joe Davis Memorial 10k next weekend in Fort Mill; community service opportunity on the 16th to help on a house renovation), prayer request for Stroganoff’s cousin who is battling cancer and happy news for Wink who just welcomed his 3rd grandchild and first boy to the fold. Congrats.
Finished with a prayer and great BOM.
6 – 7 guys then met for a great Coffeeteria.
As always, it was an honor to lead this morning. I’m looking forward to a great 2016.
Aye!
Stroganoff