• Post Type:
  • When: 4-30-16
  • AO:
  • QIC: JK2 & Stroganoff
  • FNG's:
  • PAX: JK2, Hushpuppy, Allen Tate, Gumby, E4, WTR, JJ, Bandit, Monk, Squirt, Squeaker, Top Hat, Stroganoff

Another Saturday, another Gashouse workout. 13 PAX gathered in the gloom for the JK2 Beat Down plus a side of stroganoff. No late stragglers and no FNG’s so there was a very short disclaimer from Stroganoff before a quick warm up that included some in cadence work:

SSH X 20
LBC’s X 20
Imperial Walkers X 21
Freddy Mercury’s X 20

Short mosey to the main flag in front of the Schiele for the pledge followed by the mosey to the Grier Middle School Track for:

The Thang

Back by popular demand as it has not been instituted lately was the Wolfpack Grinder. It has been a while since The Wolfpack Grinder has been performed and I must admit a moment of pride when I heard a few groans when announced what the first exercise would be:

On the track:

10 in cadence squats
Run 1/2 lap
25 Merkins OYO (Plank until all PAX complete)

10 in cadence squats
Run 1/2 lap
30 Mountain Climbers OYO

Rinse & Repeat

With the WP Grinder complete, the PAX moseyed to the courtyard for some Dora 1-2-3:

Partner 1 performs exercise while Partner 2 runs the steps and returns to pick up the cumulative counts as follows:

100 Merkins
200 Squats
300 single count flutter kicks

This took us to the halfway point and the Q was turned over to JK2 for the main beat down.

Mosey to the field for some partner work JK2 called BOB (or maybe BOB biscuit). BOB included some cumulative partner work that included the following down painment:

50 Burpees
100 Overhead presses
50 Burpees

We headed to the track for something but someone mentioned the word biscuit and bojangles in the same sentence so JK2 jumped on the opportunity to squeeze in a Whoopee special Bojangles Biscuit. Thanks.

We then moseyed back to the Schiele for some dip work at the picnic tables:

Dips X 30 OYO
Dips X 30 OYO

Thought we were done, JK2 thought otherwise.

Time for a round of In-Cadence Mary to finish it out:

Dying Cockroaches X 25
Flutter Kicks X 40
Hello Dolly X 30
Mountain Climbers X 25
Merkins X 15
LBC’s X 25
Nice work men.

Announcements: F3 Dads event today at the Schiele; Advisory meeting Sunday night (tomorrow) at a new location to be determined;

Several prayer requests. Finished with the name-o-rama and JK2 took us out with the prayer.

Many thanks to JK2 for a terrific Q today. I appreciate the opportunity to lead.

Until the next one.