Month: March 2018 (Page 3 of 7)

My goal in life is to come up with fun and creative ways to turn the ordinary into extraordinary.  Thankfully, F3 has let me use them as my canvas. Since I’ve joined I’ve seen my fair share of workout creativity from every Q, daily, therefore I was excited when I got the chance to Q the Pain Lab at the Gashouse. When I was a young boy I loved playing board games. It allowed my family to come together to enjoy each others company and put aside our busy lives outside the home, so I thought it would be interesting to incorporate that same idea into an F3 workout. Just hangout, chat and play a friendly game. That said, Painopoly was born. Which is A redesign of the classic board game Monopoly for those that couldn’t figure it out. Streets were renamed to match those in the Gaston county area, A Kettlebell workout instead of a property value, Railroad’s would appropriately have 5 Burpee’s, A 1Lb Kettlebell for the game piece and I even had some fun with the Chance and Community Chest cards. Only difference with my version is that no one wins, everyone loses.

Excitement was setting in during the week as I began promoting it. The interest and intrigue was there but no HC’s, so how many would show? On my way in early and I forgot the dice, side trip to Wal-Mart. As I arrived to the AO quite early, as did Stroganoff for his recon, I began wondering if the gloom would hinder reading the Painopoly board spaces. I began my recon of the parking lot in search of the brightest spot. Found a good spot under a set of parking lot lights. The nervous tinkles hit me so found a tree quickly. At this point it’s 6:50 and not much traffic coming in. Panic sets in. Did I scare people off? 7AM and we have a good showing of 13 collectively. After the warm-up and pledge 3 decide to stay back with me. Thank you T-Square, Mayor and Billy Madison. Billy Madison was definitely intrigued by it, so much that instead of totally skipping the Saturday workout he managed to squeeze in about 20 minutes until he had to leave for his sons baseball tournament.

The Thang:

We played Painopoly, listened to some loud metal and had great conversation.

Rules:

1. Roll the dice and move the appropriate amount of spaces
2. Do the exercise on the space
   1. Chance or Community Chest – Draw a card from the correct pile. Could be an exercise, a rest, Go To Jail or even an Omaha for the next exercise of your choosing.
3. While the next player rolls every other player needs to do a wall sit

Some how T-Square managed to land on every Railroad (5 Burpees each), we went to jail (15 Burpees) once and I think Mayor drew a Chance card with 5 Burpees. We also managed to land on Kettlebell cleans 4 times which = 4 sets of 10 reps. There was some grunting and groaning so I knew the reps I had labelled were a good number. Although we didn’t manage to hit every exercise on the board, we hit a good number that worked just about every muscle group with intensity.

The PAX seemed to really enjoy playing and cannot thank them enough for participating. There is talk this may make another appearance in the near future. Show to know. If anyone would like to use this for a workout or another Pain Lab, let me know and I’ll let you borrow it. While I legally cannot sell this (copyright infringement with Parker Bros/Hasbro), If you want your own I’ll gladly make you one if you want. Only thing in return is you must make a minimum $20 donation to a local charity. By charity I mean like Rolling Hornets, not Mayor.

Thank you again for letting me lead. It is truly an honor and privilege. I hope you enjoyed your time and got in a good weight workout. Until next time, Aye!!

HIPAA

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