- Post Type:
- When: 03/17/2018
- AO:
- QIC: Stroganoff
- FNG's:
- PAX: Roscoe, Moses (Respect), JJ, Monk (Respect), Hunchback, JK2, Short Sale, Timeframe, Stroganoff
After yesterday’s leg beatdown by Roscoe downtown, I had to rethink the workout today. My legs were in agony this morning….what would we do?
I showed around 6:15 to get in some light running/walking so I could stretch the legs and get warmed up a little before the main workout. I guess it worked….I also did some recon (I know….how many times have I posted at Gashouse, why do I need to do some recon?) to come up with something new. I’m sure the PAX would be disappointed if we did not have the Wolfpack Grinder portion of the program but it might not happen today.
13 PAX showed by 7:00 am (4 for the Painlab; 9 for the boot camp) and T-Square made sure YHC knew that 7:00 am was upon us.
Let’s get in some IC warm up:
SSH X 22
Appalachian Americans X 10
Pledge
Groups split up (Thanks to Roscoe for grabbing his phone as we need one with us at every workout)
The Thang
Mosey across Garrison to the lower parking lot behind the Library for something new from me. For those of you that have been posting for a while and know me, this is big when I come up with something knew. I have yet to come up with a name for this but here’s what we did:
Partner Up
Partner 1 runs up the two sets of steps to the backside of the Library and back to the start while Partner 2 performs as many reps as possible of the following exercises:
Merkins X 4 Rounds
Very short rest before starting the next exercise/running session
Flutter Kicks X 4 Rounds
Very short rest before starting the next exercise/running session
Deep Squats X 4 Rounds
This was so much fun we decided to do 2 more rounds of each with no rest between changing exercises
Merkins X 2 Rounds
Flutter Kicks X 2 Rounds
Deep Squats X 2 Rounds
After Monk gave us a quick 10 count, we moseyed back across Garrison to the track at Grier Middle School for another new short exercise:
Run/Mosey/Sprint a Half Lap – 5 Burpees – Run/Mosey/Spring a Half Lap (back to the start) – 5 burpees – 50 LBC’s
Mosey to the picnic tables (now this is how we end a Stroganoff workout) for some IC work:
Dips X 20
Step Ups X 20
Derkins X 15
LBC’s X 25
Dips X 15
Step Ups X 20
Derkins X 10
LBC’s X 20
Time is running out. Time to mosey back to the Flag. There was much curiosity at Hipaa’s Painopoly game, I will await that BB. Just enough time for some IC Flutter Kicks X 40………finished just as the First Pres bells were ringing.
Several announcements: October 6 – BurpeeThon will return; CSAUP coming up on April 7 (Today is last day to register) – Sounded like an HC from JJ and Roscoe; Community Foundation Run on April 14th; Christina Latini Memorial 8k (Operation Sweet Tooth) on April 21
Several Prayers including JK2’s Dad, Monk’s Daughter (State Gymnastics Competition), Gashouse Goruck Team, Def Leppard’s Son, and others.
Name-O-Rama with video (I normally forget) – Sorry, no group picture. Several for Coffeeteria at Panera.
Moleskin
After travelling and being on the DL briefly over the past few weeks, I realized how much I rely on you men to keep me focused and grounded (and in shape – did I say my legs are killing me?). When I miss posting or working out somewhere for several days, I lose that sense of daily accomplishment and progess. I know I have said it many times before but F3 matters and you guys are making a daily positive impact on the persons around you. Keep it up.
I hope today’s workout was worthy of your time. Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
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