Gashouse “53”

Yesterday was my 53rd birthday so I decided to have a “53” theme to the workout.  For better or worse, I have not written out a weinke in years and today was no different.  We would figure it out.

Good crowd for both the bootcamp and painlab workout this morning and we gathered for the disclaimer and warm-up:

11 IC – Side Straddle Hops; 11 IC – Imperial Walkers; 11 IC – Squats; 11 IC – LBC’s; 9 IC – Merkins (total reps add up to 53 IC)

The Thang

Bootcamp group moseyed up to the Grier Middle School parking lot for the first round of exercises:

Bear Crawl across parking lot – 11 Merkins at other side – Lunge back to other side of lot (11 lunges per leg) Repeat 4 more times with the last set at 9 reps. (Total of 53 reps of merkins and lunges)

Mosey toward First Presbyterian Church with a stop at the steps at the Garrison Blvd light for 53 calf raises.  Dodge the traffic and mosey to the PAD and steps behind First Presbyterian for some Dora 1-2-3 with a “53” twist.

CDD’s (106 reps) – Squats (212 reps) – Flutter Kicks (318 reps) – Partner 2 ran up steps and tagged the building before returning.

Mosey off-road to the Sherwood Elementary track for some modified Wolfpack Grinder work.  We had a spectator with a dude on the Sherwood field practicing his golfing skills.  He needs to keep practicing.

The modified Wolfpack Grinder went like this:

11 Merkins  – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 11 Merkins – Run 1/2 lap – 53 LBC’s – 11 Merkins – Run 1/2 lap – 53 Freddy Mercury’s – 9 Merkins (53 total merkin reps)

Mosey to the closest parking lot beside the Sherwood field for some sprint & merkin work:

Split into two groups (3 & 4).  1st group sprints across parking lot and does 11 Merkins at opposite end and sprints back while 2nd group rests.  Repeat 4 times with the last set of 9 merkins.  (53 total reps)

Start working our way back toward the Schiele with a few stops on the way.  Mosey a short distance and then stop for 11 Squats + 11 CDD’s.  Repeat the mosey and exercises 4 more times for a total of 53 reps before arriving back at the start.

One minute left for Mary.  JJ called Flutter Kicks until our time ran out.

Good work men.

Announcements:  F3 Dads coming up on August 19th?  Another annihilation workout coming up.

Prayer Requests:  Praise for Radar’s sister; prayers for Norwood, Turtleman, Clavin’s M

Pledge of Allegiance followed by praying us out.

Thanks for the opportunity to lead.

Until the next one.  Aye!

Stroganoff