The morning started off just great. YHC was taunted on Twitter the night before about showing for the EC training for the Brolympics. Who am I to fight some solid peer pressure so I showed for the Whoopee beatdown which began as I attempted to jump the fence onto Grier’s field…….total fail. I’m just glad Whoopee doesn’t own a video of it.
Great work by Hushpuppy for some pre-workout 3rd F about impact. We all have a daily opportunity to impact others, are we making it a positive interaction, negative interaction, or apathetic interaction? It’s up to you.
Not very gloomy as the sun is up now by the time 7:00 am arrives now so we had a good crowd for Saturday, especially considering the other activities going on. Great work by our F3 Gastonia PAX participating in the Mudrun.
14 showed for the disclaimer (including 3 FNG’s) before we split up for the normal workout and the Pain Lab led by Rudolph.
Warm-Up – In-Cadence
SSH X 15
LBC’s X 15
Imperial Walkers X 15
Mosey to the Flag for the Pledge – Oh, wait there’s Spiderman coming in late, let’s give him the stare down……”Sorry Maam, we thought you were someone else.” Yes, we thought Spiderman was a girl.
The Thang
At this point all we could do was mosey to the football field at Grier Middle School. It has been a while since I actually took time to write up a new weinke as I have just used different variations of past workouts for my Q’s over the past year or so but I actually put together a new one (and yes, it was laminated).
We got our minds right for some Four Corner work:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 20 LBC’s
Run to 3rd corner – 30 Squats
Run to 4th corner – 40 Flutter Kicks
This was so much fun that we did it again in reverse order:
Run – 40 Flutter Kicks – Run – 30 Squats – Run – 20 LBC’s – Run – 10 Merkins
Short recovery before heading down to the baseball field just outside one of the dugouts. Time for some Hill Eleven’s. Run up the hill to the picnic tables for dips (X 10), back down to the bottom for squats (X 1); back up for 9 dips, back down for 2 squats, etc. etc. You get the picture. For me, this turned out to be more difficult than anticipated but we pushed through. For some story time, I mentioned to the PAX that Bumgarner (Scott Harbin), myself and Warden (Jim Ware) built the original baseball pitching mound on that field on a Saturday in 1985. I was fortunate enough to play the very first season on Grier’s own baseball field. Sorry, I digress.
Next we moseyed back to the football field for some Four Corners Escalator. Same exercises as before except we add each time:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 10 Merkins + 20 LBC’s
Run to 3rd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 4th corner – 10 Merkins + 20 LBC’s + 30 squats + 40 Flutter Kicks
Dang
We then walked and attempted to line up along the track facing the field….this took several attempts.
Quick exercise: Lunge halfway across field – 15 Merkins – Run back to track – 20 LBC’s
Rinse/Repeat
The Escalator Four Corners was so much fun, we voted to do it again in descending order.
Run to 1st corner – 10 Merkins + 20 LBC’s + 30 squats + 40 flutter kicks
Run to 2nd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 3rd corner – 10 Merkins + 20 LBC’s
Run to 4th corner – 10 Merkins
It’s warm and humid. The PAX were on their game this morning and were speeding through this work. We still had time for one more exercise around the track. Line up again along the track facing the field (went much quicker this time)
Partner up: Partner 1 lunges to middle of field and runs back while Partner 2 completes as many merkins as possible. Partners switch. YHC struggled with this one
By now it was time to mosey back to the Schiele to catch up with the pain lab to finish off with some Mary:
This included but was not limited to: LBC’s, Homer/Marge, Crunchy Frogs, Freddy Mercury’s, American Hammers ….plus some I have forgotten in the 24 hours since.
Great work men.
Announcements: Skeet shooting next Saturday (see Whoopee); Advisory Board Sunday night, 7:00 pm at Cavendish Brewing.
Welcome to FNG’s: Irish Crème, BB-8 & Oliver Twist. My apologies for allowing the naming to take so long.
Several prayer requests from the PAX. COT.
Four for coffeerama at Panera.
As always, it was a great morning for me and an honor to lead you men through the workout. I did fail at getting the contact information from the FNG’s. As the Q, this is my responsibility to make sure this gets done and is important to get the new guys into the fold of communication that occurs weekly. My apologies to the 3 FNG’s. If you know these guys, please help us get their info in our system so we can stay connected.
Thanks again for the honor.
Until the next one. Aye!
Stroganoff