• Post Type:
  • When: 9/17/16
  • AO:
  • QIC: Stroganoff
  • FNG's:
  • PAX: Freight, Pizza Man, Ash Pond, Blart, Monk, Madoff, Linus, Short Sale, Pink Floyd, JK2, Bacon, Da Vinci, Billy Madison, JJ, Brown Streak, Wee Wee, Def Leppard, Slaw, Hush Puppy, Spiderman, Squirt, T-Square, Sledge-o-Matic (FNG), Stroganoff

I looked back at a few old workouts of mine and found one I last did almost exactly a year ago. I called it the ‘Forrest Gump’ and decided it was time to bring it back. But first, kudos to Monk for a great 3rd F just before the main event on Saturday. It was a good reflection on the BRR and tying it into the spirituality of the event.

The gloom was relatively cooler than it has been so a large crowd gathered for a breakfast helping of beef and noodles. We did have an FNG arrive (due to reading a recent article in the Gaston Gazette; so that’s proof that someone does read the local newspaper) so we went through the disclaimer before getting on with it. Near the end of the 3rd F, I believe I saw Blart jogging into the parking lot looking like he was finishing some extra credit work. Nice work Blart.

Warm-Up (In-Cadence)

SSH X 15
LBC’s X 20
Imperial Walkers X 15
Freddy Mercury’s X 20

Mosey to the Flag for the Pledge.

The Thang

Mosey/Jog/Run west along Garrison Blvd. to the Church for the first station for some In-Cadence Work:

Merkins X 12
Prayer Squats X 20
Flutter Kicks X 20
Mountain Climbers X 20

Continue with the Mosey/Jog/Run to the next station at Hillbilly’s BBQ for the next group of In-Cadence work:

Merkins X 13
Hillbillies (Appalachian Americans??) X 20
Flutter Kicks x 20
Mountain Climbers x 15

Mosey/Jog/Run to the circle/flag area at Lineberger Park for the next station:

Dora 1-2-3 Partner Work

With partner, perform cumulative reps as follows:

100 Merkins
200 Flutter Kicks
300 Squats (For time, we Omaha’d to 200 squats)
While partner 1 performed the reps, partner 2 ran the sidewalk toward the pool, made steps and returned. This was switched off until all the reps were completed.

Mosey/Jog/Run to the upper playground area inside the train tracks for the next station and in-cadence work:

Dips X 15
Squats X 20
Dips X 15

Mosey/Jog/Run back to the flag circle for the final work at Lineberger Park:

Modified Ring of Fire with 5 reps of Merkins for everyone but only one time around the ring (short on time).

Mosey/Jog/Run back to the Church to pay homage to our fearless Nantan (Whoopee) with a set of Monkey Humpers X 10 with our glorious backsides toward traffic.

Mosey/Jog/Run back to the Schiele to close out the workout. Nice work men. My apologies for taking us just past 8:00 am. Got in over 3 miles this morning.

Welcome to Jim Gallagher (FNG – Sledge-O-Matic). We hope you will join us again.

Announcements: CSAUP coming up November 11-12, sign up now.

Prayer Requests + Name-o-rama.

Terrific work men. As always, I appreciate the opportunity to lead us.

Until the next one. Aye!

Stroganoff