Summer Remix

As of yesterday at 1800 hours I’m officially on vacation. We’re not leaving town until Sunday so I was going to post this morning regardless. Whoopee’s calf is jacked up so he called for a Bootcamp Q, I accepted. GasHouse was going to be busy with F3 Dads having a bunch of energized 2.0’s along with Hermie leading the Pain Lab. Thankfully Sargento reeled in yet another EH with his cousin Connor Cherry. Dragging Queso along for the ride he was responsible for half the PAX at bootcamp. So I cut him some slack this morning and allowed him to mumble chatter as much as he wanted and even play some mu-zak from his eclectic playlist. With an FNG present, I expounded upon the disclaimer while Watts Up and Hermie programed their blue-tooth speaker. At 22 years young, our FNG looked fit to handle things – but for the rest of the PAX I emphasized proper form over reps. Let’s get it on.

Warm-up:

• SSH IC x 10
• Toy Soldier IC x 10
• CDDs IC x 10
• Imperial Walkers IC x 10
• Side to Side Lunge IC x 10

Pledge

We moseyed out of the Schiele across the street to the back of Akers Pharmacy. This workout first originated December 19, 2020. It was 29 degrees outside and I only had JJ and Linus join me that frigid day. I liked the format of the workout and flagged it for another occasion. Today was that day, only it was about 80 degrees with a blanket of humidity hovering. It didn’t take long for the sweat to begin. I’ve used this portion several times and consider it one of my “go to’s” as much as Sister Act leans on Triple Nickle or dirty 11’s. Line up at the basement wall at the back of Aker’s Pharmacy. Get vertical for Hip Slappers – count each slap – 10 total. Feet off the wall and into plank for 10 Plank Jacks, then Bear-Crawl the parking lot to complete 10 Merkins. Take a lap up the hill and around the building. Repeat two more times for a total of 3 rounds complete. Queso lamented he’d work shoulders yesterday. Here in lies the challenge of F3 and overworking certain muscles. Each of us know our limits and when we need to pull back on occasion. The goal is to remain on the active roster and not the IR. At a brawny 16 years of age, that is not an issue for Sargento’s eldest 2.0. Flintstone rattled of a 10 count and then I went over the 5 Core Principles of F3 for our FNG:

1. Free of charge
2. Open to all men
3. Held outdoors, sun or rain, heat or cold
4. Peer led
5. Ends in a COT

Unlike Dark Helmet, that took about 120 seconds and we were off to the next thing. Run to the Boy Scout hut at the back of First Presbyterian Church. Awaiting is a pile of old stones left-over from the church’s construction. For any future Q’s at the GasHouse, make note of those free coupons if you wish. We all grabbed stones of various sizes and unlike his namesake, Flintstone grabbed a small pebble – I guess his muscles were tired. We moved to the front of the hut to use the two-foot wall.

• Step-up left x 10 w/ stone
• Step-up right x 10 w/ stone
• Dips w/ stone in lap x 10
• Complete 3 circuits

Next set:

• Squat Thrusters pressing stone overhead either during or after the squat (PAX choice) x 10
• Merkins x 10
• Flat on back – arms extend overhead w/ stone, pull straight arms until over chest, the fold to skull crusher x 10
• Complete 3 circuits

Keep your stone and mosey to the bottom of the hill leading to youth house. With an even 6 PAX, we split into partners. P1 would run to the building and return while P2 did the strength work until their partner returned, taking breaks as needed:

• Alternating lunge w/ stone
• Curls
• Shoulder Press
• Front Raise

Put the stones back and then head over to the shaded side of the church parking lot near the portico of the fellowship hall. Only about 15 minutes left so we filled the remaining time with 11’s. Hand-Release Merkins and Squats. We had about 3 minutes left or so. I told Queso if he could out-run his dad back to base we wouldn’t do any Mary. Queso takes off…little does he know we were going to run out of time regardless. That’s a old Q mind-trick.

COT: Only announcement is to bring items for July service project: hairbrush, comb, gum, mints, etc. Prayers: Uranus, Turtleman, Stroganoff. We named the FNG quickly. He had some scratches on his lower legs from being in a field, Whoopee yelled “Chigger” and that was that.

I’ll probably keep this Weinke within arm’s reach. It’s a good one for the GasHouse to do with just the right amount of strength, cardio, running, etc. I got to run with Swamp Rat (named by Tesla) a few weeks ago. This was his first post at the GasHouse – hopefully he’ll return as Whoopee’s mission is “To Make GasHouse Great Again.” Red rope hats with MGGA are on order – check MudGear. I’m taking off for a few days but I know you guys will be taking care of business. I’ll try to get some OYO workouts while away so not to be the 6 when I return.

Thanks for the chance to lead.

SS