Back to the Gashouse

Due to illness, work schedule, family commitments, I have not Q’d in quite a while and have only Boot Camped 3 – 4 times over the past 2 1/2 months.  In order to force myself to post, I asked Short Sale for the Gashouse Bootcamp Q.  He relented.

Good crowd for the Bootcamp and PainLab.  Well done men.

No FNG’s so we got right to the warm up:

12 SSH’s IC – 12 Imperial Walkers IC – 8 Merkins IC

Time for the bootcampers to leave the painlabbers behind.

We moseyed up to the drop off zone/pull through (sorry, I’m sure there is a more official name for this) at First Presbyterian Church for some simple circuit work:

3 sets of 3 exercises followed by two slow moseys around the drop off path.

Round 1:  10 Merkins – 25 LBC’s – 20 squats – Slow Mosey (Rinse Repeat 3 times)

Round 2:  10 Derkins – 30 Flutter Kicks – 10 Lunges – Slow Mosey (Rinse Repeat 3 times)

Mosey to the back of the Church outside the fellowship hall for Round 3 where the mosey included running from the covered portico up the steps to the scout building, perform 5 merkins before returning.

Round 3:  12 dips – 30 Freddy Mercurys – 10 Step Ups – Slow Mosey (Rinse Repeat 3 times)

For the finale of these exercises we repeated one set of each of the exercises for a total of 36 sets of exercises.

Still time remaining so we partnered up for some Dora 1-2-3 at the Pad.

Exercises included 50 Merkins – 100 Mountain Climbers – 150 Flutter Kicks.  Partner two ran up the steps and performed two burpees before returning to relieve his partner.  That is correct, I included a few burpees in the workout.

Time to mosey back.  We paused three times for 10 Squats and made it back right at 0800.

Well done men.

Announcements:  Extinction run next Saturday, the 18th.  If you can’t be there, please consider donating.  Lunch coming up this week at Ray’s Smokehouse.  Multiple prayer requests.

Thanks for the opportunity to lead.

Until the next one.  Aye.

Stroganoff