Full Body Weinke Massage

Disclaimer:

Warm Up:

SSH – 20 in cadence, finish up just in time as Dr. Feelgood arrives on scene

Merkins – 15 in cadence

LBC’s – 20 (maybe?) in cadence

Squats – 10 in cadence

Pledge:

Off to mosey……

Grier, stop at bottom of sidewalk.  Back to the Basics, Dora 1-2-3’s….5 Pax with us, split into two groups.  100 merkins, 200 squats, 300 scissors.

Single Dora’s – Focus is on AB work

Homer/Marge – 200 (stopped around 120-150, did not want to wear out lower back’s)

Freddie Mercury – 200 (single counts)

Headed to Grier field –

Uh oh,……….let’s do this.

One partner (same partner) does Burpee’s while’st the other runs down beside the gymnasium, down the steps, back up and back to start.  Probably allows for 10-15 if you are Whoopee or Roscoe, and 2 or 3 for me but we got the job done.  2nd round was to be Homer/Marge but I was concerned for lower back’s so we modified and did another round of Burpee’s.

Curious at that point what ReRun (who has the Q this coming weekend) needed with a 1/2 wall and Whoopee knew so we moseyed to the side of the building for some partner wall merkins.  Partner 1 holds feet up in the air and squats or presses with partner 2 who is doing merkins with hands on the wall.  Unsafe for all involved, so we did a few more rounds.

Time moving fast but we must press on.  Came up with this idea while driving, wish I had not.  Partner 1 (same partners) planks while’st partner 2 runs around the track one time.  Again, a good 1.5 – 2 minute plank for Whoopee and Roscoe, 5-6 minute plank if you are waiting on me.  DDC and Dr. Feelgood both kept me to a respectable plank time hoofing it around the track.  Round’s two and three were going to be 25 each of merkin and squats and CDD and LBC but we did not get to that.  I was done with running, modified now exasperated weinke (due to the full body massaging technique it gave to Whoopee).

Mosey to table’s, got two round’s of Lindsey’s/Forties in, 5 burpees for the train (that was DDC’s idea, I was perfectly willing to let it go) . Time to go home, just like I love, finished the run while the sweet bells start chiming, boom…..8:00  Ended in a SCOT (semi circle of trust) due to the sun, which I was facing.

Announcements:

Bourbon relay in progress

Sign up for the Christmastown 5K, 200-300 spots +/- left

Upcoming Gashouse Schedule:

10/20 – ReRun (Linus’ brother coming across the river to Q bootcamp)

10/27 – ShortSale

11/3 – Goose returning from the Merchant Marines

11/10 – Veteran’s Day observance convergence, overwhelming thought is this will be at the Yank (Roscoe and Short Sale as Co-Q’s)

Concerns:

Anchorman – Torn calf muscle

F3 Brother’s who we have not heard from in awhile.  Bandit returning soon (he better if he wants to keep up with Goose), JK2, hoping they all return

Timeframe – Healing well from job injury

Beautiful morning, great time, honored to lead.

Aye…..Linus