Good Workout Cheap

A while back, Brownstreak Q’d the Gashouse and took us on a journey that eventually led to the Ollie’s parking lot. Along the way, he and others shared the impact F3 had on them in various areas of life. YHC knew that he’d not posted at Gashouse and gone that direction in quite some time so today was the day. I’d put out a note the day before on Twitter promising a “good workout cheap” as a play on Ollie’s “Good Stuff Cheap” motto.

YHC showed up a few minutes before 0700 to find the PAX waiting for the fun that was to come. After confirming that Rudolph was ready with the Pain Lab Q, we got started.

No FNG’s so the disclaimer was short.

Warm-Up
SSH x 15
Imperial Walkers x 15
LBC’s x 14 (Was thinking ahead and hit the inflection count a little early)

The Pledge

We started our journey to run an errand while the Pain Lab PAX stayed behind for their own beat down.

Mosey up the road towards Ollie’s. Stopped at the Grier parking lot for some lunge work. Starting at the beginning of the parking spaces, lunge to the speed bump, stop and do 10 merkins. Lunge to the next speed bump, 10 more merkins. Lunge to the final speed bump, 10 more merkins. As noted by the PAX, the parking lot was a bit longer than I’d remembered when mentally planning the weinke, but all PAX survived.

Continued the mosey towards Ollie’s with another stop at Idlewood Circle to gather the PAX and let everyone catch their breath. Since we stopped, let’s do 20 LBC’s.

Continued the mosey with another stop at the office building behind Ollie’s. Partner up. Partner 1 runs around the building to the other entrance and then back again while the Partner 2 does Mountain Climbers. Once partner 1 returns, flip flop and Partner 2 runs while Partner 1 does MC’s. Repeat with another round of SSH while the partner runs.

Mosey to the Ollie’s parking lot. At this point, the PAX found out that Madoff had returned to the Pain Lab with Hercules. Down to a PAX of 5 at this point.

YHC explained to the PAX that this was the CHEAP part of the workout that was promised. More partner work. Partner 1 ran up the parking aisle while Partner 2 performed an exercise. When Partner 1 returned, Partner 2 ran while Partner 1 performed the exercise. After each exercise, the partners would move down one parking aisle.

C CDD’s
H Humpers (it was noted that “Humpers” of any kind were acceptable, but it was clarified that it was probably
safe to keep it to either Monkey or Gorilla).
E Eleven of any exercise (and once you got done with the 11, do 11 more, then 11 more, until the partner
returned)
A American Hammers
P Plank Jacks

There was time so we ran CHEAP back. This time we only ran half way up the aisle using the light poles as markers. Ollie’s is a self-described “bargain outlet” but running only half way up the aisle didn’t seem like much of a bargain. So to get their money’s worth, we did escalating burpees when turning around at the light poles. Aisle 1 = 1 burpee; Aisle 2 = 2 burpees; and so on until Aisle 5 = 5 burpees. Judging from the feedback, the PAX were a group of satisfied customers.

Time to mosey back. Stop at Idlewood again to gather the PAX. LBC’s x 15.

Mosey to Grier entrance. LBC’s x 25

Mosey back to the Schiele to meet up with Pain Lab. When we returned, they were doing their manliest yoga poses.
YHC and Rudolph led 4 rounds of dueling Mary that included Box Cutters, American Hammers, Mountain Climbers (I think), and Dying Cockroaches. The bells ended the duel.

Just to note, we ran 2.9 miles in our travels.

Announcements
Burpees by the lake – 10/6 – benefitting Special Olympics
Get school supplies to Hushpuppy for The Least of These
8/25 Gashouse 50 mile relay and 2nd F at Sargento’s

Prayer Requests
Mayor – Brother-in-law, Craig- seizure/brain defect
Nicky Bailey
Hushpuppy – consult w/ spine surgeon this upcoming week
Ethan Scott
Pedal – dad w/ Parkinson’s

Prayer

Thanks for the chance to lead.