Day: June 3, 2024 (Page 1 of 2)

Gashouse PT Day!

Warm Up

SSH x 15 IC / Imperial Walkers x 15 IC / Gravel Pickers x 15 IC / Plank Jacks x 15 IC / R foot over L stretch / L foot over R stretch / Feet together stretch / Arm stretches, and we were on our way.

Four split from the Shiele Museum pain lab crowd and made their way to Sherwood Elementary.  Two moved quickly and two not so much.  Upon arrival we found Whoopee loitering at the school track just waiting for the fun to begin.

Standard PT.

Run + Merkins / Squats / LBC’s / SSH

1 Lap + 100 Reps of the exercises above.

1 Lap + 75 Reps of the exercises above.

1 Lap + 50 Reps of the exercises above.

1 Lap + 25 Reps of the exercises above.

4 Laps and Done.

There was lots of conversation about college sports, 2.0s graduating, college life and rucking.

Two guys were putting in the work running precision laps and executing every rep.

Three roughed up guys chose to ruck while the others were running and stopped to complete some reps each time the runners stopped.

Time caught us so we headed back to the Shiele for COT.

PT Times:

JJ 44:49

Stroganoff 44:49

Shortsale *INC

Whoopee *INC

BOS *INC

Timeframe gathered the guys and closed us out in prayer.

Prayers for Turtleman’s family.  Termite and Anchorman. Recent Graduates.

1/4 mile mosey

100 merkins
20 monkey humpers
90 big boy sit ups
20 monkey humpers
80 walking lunges
20 monkey humpers
70 dips
20 monkey humpers
60 standing Freddie Mercs
20 monkey humpers
50 jump squats
20 monkey humpers
40 curb cdcs
20 monkey humpers
30 side squats
20 monkey humpers
20 curb jumps
20 curb calf raises
10 candle sticks
1/4 mile mosey
Bus bear crawl slalom
20 monkey humpers

Vacation must be in the air as numbers were small this beautiful morning 5 Pax showed up for what turned out to be a fun and productive workout 💪🏽 Here’s how it went down:

Disclaimer, pledge, and then right into warmups:

Standing V stretch

Willie Mays Hayes

10 merkins b/c Willie went down looking lol

10 side straddle hops

We moseyed on over to the basketball hoop to get in the fan favorite game of knockout. As always we racked and stacked a few exercise in between rounds for a little extra pump. When you got knocked out today it was OYO workout with the coupon. With small #’s the rounds didn’t take too long so it was better this way. Between rounds went like this:

Round 1: 5 burpees

Round 2: 10 tricep extensions

Round 3: 15 squats w/coupon

Round 4: 20 curls w/coupon

Round 5: riffle carry coupon up the hill

Round 6: 25 LBC’s at top of the hill & continue riffle carry back down

After Round 6 we had about 15 min left and decided to split up and have a little 3v3. Losers had to do 10 blockies. I believe the final score was 11-0 but the losers will probably say they scored 6 and made a good run in the end 😂

Announcements and prayers:

Prayers for Turtleman’s family

All AO’s will converge at The Sandlot on 6/10 in honor of Turtleman 💪🏽

We had 16 HIM’s at tequila Sunrise for a dark post.

We started off with SSH, Right over left, Left over Right, Monkey Humpers, and calf raises.

The thang: Mosey over to the telephone poles. Route 66 to Davis Park parking lot. Popcorn* with different PAX calling out exercises along the way. In the parking lot I had a surprise in store. Pinto led the second half of the workout with a surprise VQ. His beatdown was in two rounds for 11’s. First round was merkins and low, slow squats, second round were CDD’s and Squat imperial walkers.  Great job by Pinto bringing the pain!

Mosey back to the parking lot at tequila  and close with the the COT.

*Popcorn is a term I made up on the fly just now when I’m too lazy to design a workout and call out random people during the workout to do it for me.

3 Pax joined YHC while the rest stayed for painlab. Might go ahead and take this Q in 2025 and make it a thing.