• Post Type: Backblast
  • When: 07/09/2022
  • AO: Gashouse
  • QIC: Oompa Loompa (R)
  • FNG's:
  • PAX: Defib (R)
    Linus (R)
    EZ Rider (R)
    Captain Stubbing

It was an old time religion workout at the oldest “over the river” AO in F3 nation.

No alcohol was served. Unlike the sunrise service at that other place.

Disclaimer. You vs you. Don’t get hurt. Modify as needed.

Oompa’s patented warmup:
All in cadence. 10 SSH, 20 Abe Vigodas, 30 Flutters, 40 Moroccan Night Clubs, 50 LBCS.

Bootcampers with YHC. Mosey to flag at the front of the Schiele. Pledge. Mosey to Grier track.

Bastardized Wolfpack grinder.
Run a quarter of the track.
Run a quarter of the track.
Run a quarter of the track.
Run back to start. Plank for the six.
Rinse and repeat.
First lap: 10 toy soldiers;50 mountain climbers;
20 hand release merkins; 40 LBCS
Second lap: 30 squats; 30 shoulder taps; 40 hammers; 20 box cutters
Third lap: 50 monkey humpers;
10 makhtar n’diayes; 10 hip slappers; 50 Freddie Mercury’s
Fourth lap: 20 hillbillies; 40 mike tysons; 30 cdds; 30 Imperial walkers
Fifth lap: 40 lunges; 20 dying cockroaches; 50 marge and homers; 10 flying squirrels

20 minutes left.
Mosey to parking lot in front of Grier.

Elevens across the parking lot

Bad form squats. There are plenty of examples from all the pax we know. Pick someone’s and do it.

Bad form merkins. Same as above. I think I heard Roscoe get mentioned as a great reference to follow. It was hot and humid, so the sweat might have distorted my eardrums.

10 minutes left.
Mosey to the Indian/Eagle statue at the entrance to the Schiele.
On your six, feet on the mini amphitheater seats. 25 crunches. In cadence of course.
Bear crawl to top. 10 dips. IC.
Reverse walk back down to the ground. 10 inclined merkins. IC.
Rinse and Repeat until bells.
Circle back up with painlab.

Repeat Pledge with them. Slackers.

Prayer requests:

Broke’s M
Stamey family
EZ Rider friend with cancer
Defib friend with cancer
Purple Haze sister in law
Others from previous backblasts and those not mentioned

Convergence next week at Folsom 16th (0630 or 0700)
F3 Dad’s week after 23rd
Lunch the 20th
Green River tubing last weekend of the month 30th

YHC took us out.

Thanks to Captain Stubbing for not making it all “Covenant Village” today at the bootcamp.