15 pax decided to join in on the fun at the Gashouse today. I was anxiously waiting all week for today, because this would be my first Q at the Gashouse AO. I’ve been talking a lot about each one of us stepping out of our comfort zones and to make it a point to visit all the different AOs that our region has to offer. First step is to lead by example, so I reached out to Linus about taking the Q this Saturday. I appreciate him accommodating my request and allowing me to lead the men today at Gashouse.
Warm-Up: We did 3 exercises, which was plenty. There was some comments about that not being enough, but time was ticking and we needed to get to work.
Hipaa was finishing up Hipaapalooza with the Pain Lab Q. He Q’d a workout for seven straight days. That is very impressive. 7 men headed off to the Pain Lab. The 8 of us would mosey and head towards the track at the school. I’ve been thinking for a while about being the Q at the Gashouse and using the track. I’ve been to several workouts here where the guys have utilized the track, so I knew this would be my focal point. I may have under estimated the amount of time we would be here. It seemed like forever.
So the first exercise called would be BLIMPS on the track. Well, I didn’t want to spoil the fun. So we completed the exercises associated with each letter first, before I announced the next exercise. First exercise called was the Burpee. We would run an entire lap for each exercise called, but stopping at the corners to perform called exercise. 1st corner 10 Burpees, mosey to 2nd corner 10 Burpees, 3rd corner 10 Burpees, and 4th corner 10 Burpees. Second exercise called was the LBFCs (LIttle Baby Flutter Crunch). Run the lap and do 15 LBFCs at each corner. Next exercise called is the Iron Mike, aka Jump Lunges. Run the lap and do 20 at each corner. Right about this time is where the ole wise one Def Leppard started with the mumblechatter. He said I completely jacked up BLIMPS, and it would never be the same. Like normal, I told the old buzzard to get to work and from that point on really had to watch his form. Next exercise is the Merkin. Run the lap and do 25 at each corner. Next exercise is Plank Jack. Run a lap, stopping at each corner to perform 30 of them. The last exercise called was the Smurf Jack. The sand was falling from in between Leppard’s legs at this point. Run a lap, and do 35 Smurf Jacks at each corner. Complete. The legs were definitely smoked after this, and this took way more time that I was anticipating.
With not a lot of time left, we did a some what quick mosey to the back parking lot of the First Presbyterian Church. Here is a set of stairs that I wanted to use. Triple Nickel is called here. Exercises used are, Wolverine Burpees at the bottom and Sumo Squats at the top. Basically do 5 Wolverine Burpees, run up stairs to top and do 5 Sumo Squats, then run back down. Do this 5 times.
Then we took a short mosey to front of church and did a quick round of ab work. Here we did 25 of each: Flutter Kicks, Freddie Mercuries, American Hammers, Big Boys. Mosey back to flag. With not much time to spare, Hipaa calls 5 Burpees OYO, and YHC called for 5 Burpees OYO, Time
Announcements: CSAUP on 2/23, Rooster in Rock Hill 3/2, Mt. Mitchell Hike 5/5
Prayer Request
Pledge
Honored to lead today men.
Sister Act
shovel fashion. And some where during workout my M decides to text me a Starbucks order thinking that I am at the Sunday run out where the Starbucks is located in the Harris Teeter!!