Another special day at Gashouse with a special guest that runs the 85 Podcast. Welcome to Zach Brown (Cod(cast)).
More than a few for some EC running before the workout (this F3 thing won’t work in Gaston County).
Good crowd showing just before 7:00 and wait, how about a couple of Kotters….Dr. Feelgood & QT. Let’s get it on.
With the FNG/Podcaster on site, we had the disclaimer and short question about the Painlab. Hipaa and Rudolph were the only ones so they decided to join the Stroganoff bootcamp…….excellent.
Quick IC warm-up:
SSH X 15
Imperial Walkers X 10
Pledge
Let’s get after it.
The Thang
Mosey up to the main parking lot at Grier Middle School for some modified Stroganoff’s:
Bear crawl across parking lot – 10 Mountain Climbers – Lunge Back (That’s one)
Rinse-Repeat for a total of 5.
Mosey to the steps at First Presbyterian Church (a favorite Gashouse location) for the Rally to 1000 – leg & shoulder edition:
Partner up – Partner 1 performs called exercise – Partner 2 runs to top of steps under overhang – 5 CDD’s and returns and switches positions with Partner 1; cumulative reps as follows:
Mountain Climbers X 200
Squats X 200
Moroccan Nightclubs X 200
Calf Raises X 200 (Our FNG got a taste of F3 fellowship when the Q called these leg raises; several of the PAX chastised the Q for this (rightly so I might add) so the Q reminded them they were all #1 in his heart……oops)
Overhead Claps X 200
8 groups – 1000 reps each – 8000 reps total – nice work
Plenty of time left for a mosey back to Grier’s track for a shoulder style Wolfpack Grinder:
Squats IC X 10 (once again the Q’s personal space was violated by multiple individuals – what gives?)
Run half lap – 20 CDD’s – plank for the six
Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six
Squats IC X 10 – run half lap – 20 CDD’s – plank for the six (I think it was here that Short Sale took off for a Daughter event – setting a good example for putting family first. He also successfully jumped the fence unlike YHC at a previous EC workout last year)
Squats IC X 10 – run half lap – 30 mountain climbers – plank for the six
Mosey to the picnic tables for one last bit of In Cadence reps at Grier:
Dips X 15
Step Ups X 20 (two of the PAX that will remain unnamed converted to Derkins during this set for some reason)
Derkins X 10
Rinse-Repeat sets above for a total of 2 rounds
Pushing the clock now toward 8:00 am so lets mosey back to the Flag for some quick Mary:
Flutter Kicks X 30
LBC’s X 30
Bells are ringing
Good work men.
Announcements – Prayer Requests – Name-O-Rama (Welcome FNG Cod – This might be revised)
The Moleskin
Another great morning for me as I was able to start another Saturday off with a great workout (including some EC running beforehand). I greatly appreciate the accountability from the PAX. F3 has provided this to me without anyone having to stay on my case (most of the time) just by the numbers that post to weekly workouts. I have found myself wanting to get out there when possible because I know so many of you are out there each and every day.
We need to continue to EH others, ask others to get in leadership positions and keep moving the group forward. Groups like this (or any organization) can get to a point where growth slows and stagnation can potentially creep in. Right now some AO’s are thriving while others seem to be struggling. Keep aware and keep pushing. You guys are making an impact.
F3 PSA: One other thing, when running a route that is about to be used by a Girls on the Run event, it might be a good idea to not tell the volunteers helping to set up the route that we like to “beat elementary school girls” as Qeruicdwhe did during the EC.
Be on the lookout for the 85 Podcast (put on by the Gaston Gazette). The FNG Zach Brown is the host and is podcasting about the positive things going on in Gaston County. I subscribed tonight through iTunes and will be checking it out.
Thanks for the opportunity.
Until the next one. Aye!
Stroganoff