Fitness, Fellowship, Faith

Day: August 15, 2016

Parking Deck 22’s & Bear Lunge Descent

11, 12 or 13 (not really sure) strong men gathered early for a totally unscripted beatdown at the hands of Stroganoff. Since it has been 3 days since the workout, there is a good chance this BB is completely inaccurate. It’s also completely possible the list of the PAX is incorrect.

With the FNG on site, the disclaimer was emphasized a little more than usual. Get back in your vehicle and leave.

Warm Up Work In Cadence:

Side-Straddle Hops X 15
LBC’s X 20?
Imperial Walkers X 15
Merkins X 10

Pledge of Allegiance

The Thang

Mosey through the parking lot toward MLK Drive and around to the wall for the first work:

Two Sets of Wall Hip Slappers X 10

Mosey to the bank steps right at Franklin Blvd for second work:

Two Sets of Flutter Kicks X 20

Mosey across street, through parking lot of Convention Center to the top of the deck for the main event:

Parking Deck 22’s:

Merkins on top to start X 22
Run steps all the way down to bottom level.
Squats X 2
Run back to top of deck for Merkins X 20
Back down to bottom level for Squats X 4

This continues in this order until the final set of work includes 2 Merkins on top deck followed by 20 squats on lower level. The reps of each set adds up to 22….go figure.

Parking Deck 22’s complete when all the PAX are back to the top level.

Recover and count off before a circle set of LBC’s X 20.

Slow walk mosey to the second level down to prepare for the Bear Lunge Descent:

Lunge walk across the length of a parking deck level to the edge of the ramp down to the next; bear crawl backwards down the ramp to the next level below; lunge walk across to the next ramp; bear crawl backwards down ramp; etc. This continues until all the way to the lowest level corner exit of the parking deck. This one kinda sucked. Once again, Stroganoff flirted with the “Don’t Q it if you can’t do it” rule on both of these exercises.

Mosey back to the pavilion for a short round of Mary that included LBC’s and something else I can’t remember. Dang.

Nameorama followed by some announcements and too many prayer requests.

As always, great work men. It was an honor to lead you and I look forward to the next one.

Aye!

Stroganoff

May Need Some Assistance With The Route

5 PAX showed up to get some BRR training in at Derecho. YHC volunteered to Q …however as the title suggests I needed help with the route thank you Monk and Defib…. Tri -Q?????

Warm-up:
Squats – 10
Lunges 10 each Leg
Toy Soldiers -10 IC

The Thang:
I’m really not that creative….and this is a running AO,…. so here it goes…..
We Ran.
Small detour as (small gate locked on Goat Island city side ….hop over it )
We Ran more
Miles- 4.92
Average Pace – 8.50
Pledge (to the flag pole) Thanks for the reminder Whoopee
COT

Prayers
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.

It was an honor to lead today men!
Tool Time

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑