Fitness, Fellowship, Faith
Two in the Thursday gloom at The Pub.
We ran.
YHC absorbed the vast wisdom dealt out by Monk. Post on a Thursday for a worthwhile lesson.
It was nice to lead a workout on my Dad’s 74th Birthday. Happy Birthday big guy!!
Until the next one.
Aye!
Stroganoff
22 Strong showed in the gloom for a undetermined workout that may or may not include Forrest Gump, Grinders, Wolves, Dora and Pain. We did have an FNG so a quick disclaimer was shared before the warm up.
IC Warm up as follows:
SSH X 15
Imperial Walkers X 16
LBC’s X 15
Groups split at this point with 6 for the pain lab and 16 for the serving of Stroganoff.
Mosey to the flag for the pledge before heading up to the Grier Middle School track:
The Thang
Wolfpack Grinder:
Squats IC X 10 (The Q’s personal space was maliciously invaded throughout the squat work)
Run 1/2 lap – 25 Merkins OYO (Plank for the six)
Squats IC X 10
Run 1/2 lap – 30 Mountain Climbers OYO (Plank for the six)
Squats IC X 10
Run 1/2 Lap – 50 LBC’s (Plank for the six)
Squats IC X 10
Run 1/2 Lap – 30 Plank Jacks (Plank for the six)
Morrocan Nightclubs IC X 20
Round 1 Complete
Rinse & Repeat above for two full rounds of the Wolfpack Grinder
Mosey to the parking lot just beside the GMS cafeteria…..oh the memories. Time for some Ab Dora.
Partner up for some cumulative Dora reps.
Partner 1 performs exercise reps (Cumulative count with partner). Partner 2 sprints/runs/moseys/skips around the cafeteria and back.
100 LBC’s; 200 Flutter Kicks; 300 Freddy Mercury’s (This went way quicker than expected…..too much time remaining)
Mosey to picnic tables beside track for some IC set work:
Dips X 15
Derkins X 10
Step Ups X 16 (These benches are higher than YHC realized)
Rinse & Repeat (Still time remaining)
Meander to track for one last set of low & slow IC squats X 20. There may have been some Merkins here also….I forget.
Mosey back to the Schiele for some Mary:
Box cutters, French fries, Mountain Climbers, Slurpees (especially diabolical), Dying Cockroaches, LBC’s?……seems like there was something else???
Good work men.
Announcements: Welcome FNG Dobby. New coffeeteria location at New York Bagels.
Several prayer requests.
As always, it was an honor to lead the group this morning. Thanks to Whoopee for reminding us about the goals for each workout and how the Wolfpack Grinder can hit on all of them. YHC tried to keep the heart rate up without vomiting……it was close.
Until the next one. Aye!
Stroganoff
We ran. It was humid.
Thanks for the opportunity to lead.
Until the next one.
Aye!
Stroganoff
After the previous 3 posts, I was determined to simplify this. Short Sale, Squirt and Mayor had broken out with some very creative workout themes and messages at the last 3 workouts. I was just tired. No weinke, no plan….let’s just go.
Disclaimer
Pledge
Warm-Up In Cadence
SSH X 10
LBC’s X 10
Imperial Walkers X 10
The Thang
Mosey to the center of the baseball fields at Martha Rivers Park for a shortened Wolfpack Grinder.
15 Squats In Cadence
Run full circle around one of the ‘Pie’ pieces and back.
25 Merkins OYO
15 squats
Run full circle around one of the ‘Pie’ pieces and back.
30 Mountain Climbers OYO
Time for some partner work – Dora 1-2-3
Partner 1 does exercise; partner two runs to end of walkway between fields and back; cumulative reps
100 Merkins
150 LBC’s
200 squats
Mosey to covered picnic shed for more simple in-cadence work:
Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 15
Flutter Kicks X 20
Step ups X 20
Dips X 20
Flutter Kicks X 30
Step ups X 25
Meander briefly (Still plenty of time left)
Merkins in place until failure. (I will refrain from admitting how few it took me to get to failure)
Zombie walk across parking lot followed by 40 LBC’s OYO
Lunch back across parking lot followed by 40 Freddy Mercury’s OYO
Finally time to mosey back to Pelican’s.
Time Up.
Very few announcements. Short prayer list. Name-o-rama. It was muggy.
Thanks for the opportunity to lead.
Until the next one. Aye!
Stroganoff
I ran
Until the next one.
Aye!
Stroganoff
It was still dark when YHC pulled into the parking lot at Publix. I secretly hoped no one would show so I could just go home.
Nope, here comes Gastone. That’s what I get for posting on Twitter the night before.
A little mumblechatter. No warm up. Let’s go.
We ran away and then ran back.
It was cool.
We finished with some classic arts & literature.
Thanks for the push Gastone
Until the next one. Aye!
Stroganoff
The morning started off just great. YHC was taunted on Twitter the night before about showing for the EC training for the Brolympics. Who am I to fight some solid peer pressure so I showed for the Whoopee beatdown which began as I attempted to jump the fence onto Grier’s field…….total fail. I’m just glad Whoopee doesn’t own a video of it.
Great work by Hushpuppy for some pre-workout 3rd F about impact. We all have a daily opportunity to impact others, are we making it a positive interaction, negative interaction, or apathetic interaction? It’s up to you.
Not very gloomy as the sun is up now by the time 7:00 am arrives now so we had a good crowd for Saturday, especially considering the other activities going on. Great work by our F3 Gastonia PAX participating in the Mudrun.
14 showed for the disclaimer (including 3 FNG’s) before we split up for the normal workout and the Pain Lab led by Rudolph.
Warm-Up – In-Cadence
SSH X 15
LBC’s X 15
Imperial Walkers X 15
Mosey to the Flag for the Pledge – Oh, wait there’s Spiderman coming in late, let’s give him the stare down……”Sorry Maam, we thought you were someone else.” Yes, we thought Spiderman was a girl.
The Thang
At this point all we could do was mosey to the football field at Grier Middle School. It has been a while since I actually took time to write up a new weinke as I have just used different variations of past workouts for my Q’s over the past year or so but I actually put together a new one (and yes, it was laminated).
We got our minds right for some Four Corner work:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 20 LBC’s
Run to 3rd corner – 30 Squats
Run to 4th corner – 40 Flutter Kicks
This was so much fun that we did it again in reverse order:
Run – 40 Flutter Kicks – Run – 30 Squats – Run – 20 LBC’s – Run – 10 Merkins
Short recovery before heading down to the baseball field just outside one of the dugouts. Time for some Hill Eleven’s. Run up the hill to the picnic tables for dips (X 10), back down to the bottom for squats (X 1); back up for 9 dips, back down for 2 squats, etc. etc. You get the picture. For me, this turned out to be more difficult than anticipated but we pushed through. For some story time, I mentioned to the PAX that Bumgarner (Scott Harbin), myself and Warden (Jim Ware) built the original baseball pitching mound on that field on a Saturday in 1985. I was fortunate enough to play the very first season on Grier’s own baseball field. Sorry, I digress.
Next we moseyed back to the football field for some Four Corners Escalator. Same exercises as before except we add each time:
Run to 1st corner – 10 Merkins
Run to 2nd corner – 10 Merkins + 20 LBC’s
Run to 3rd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 4th corner – 10 Merkins + 20 LBC’s + 30 squats + 40 Flutter Kicks
Dang
We then walked and attempted to line up along the track facing the field….this took several attempts.
Quick exercise: Lunge halfway across field – 15 Merkins – Run back to track – 20 LBC’s
Rinse/Repeat
The Escalator Four Corners was so much fun, we voted to do it again in descending order.
Run to 1st corner – 10 Merkins + 20 LBC’s + 30 squats + 40 flutter kicks
Run to 2nd corner – 10 Merkins + 20 LBC’s + 30 squats
Run to 3rd corner – 10 Merkins + 20 LBC’s
Run to 4th corner – 10 Merkins
It’s warm and humid. The PAX were on their game this morning and were speeding through this work. We still had time for one more exercise around the track. Line up again along the track facing the field (went much quicker this time)
Partner up: Partner 1 lunges to middle of field and runs back while Partner 2 completes as many merkins as possible. Partners switch. YHC struggled with this one
By now it was time to mosey back to the Schiele to catch up with the pain lab to finish off with some Mary:
This included but was not limited to: LBC’s, Homer/Marge, Crunchy Frogs, Freddy Mercury’s, American Hammers ….plus some I have forgotten in the 24 hours since.
Great work men.
Announcements: Skeet shooting next Saturday (see Whoopee); Advisory Board Sunday night, 7:00 pm at Cavendish Brewing.
Welcome to FNG’s: Irish Crème, BB-8 & Oliver Twist. My apologies for allowing the naming to take so long.
Several prayer requests from the PAX. COT.
Four for coffeerama at Panera.
As always, it was a great morning for me and an honor to lead you men through the workout. I did fail at getting the contact information from the FNG’s. As the Q, this is my responsibility to make sure this gets done and is important to get the new guys into the fold of communication that occurs weekly. My apologies to the 3 FNG’s. If you know these guys, please help us get their info in our system so we can stay connected.
Thanks again for the honor.
Until the next one. Aye!
Stroganoff
10 Strong Men (plus YHC) decided to push the fartsack aside and start the week off properly. The gloom was a little chilly for May 8th but we showed anyway.
Spiderman was on time.
Pledge. Disclaimer.
Quick IC warm up: SSH X 15; Merkins X 10
The Thang
Mosey to the center of the baseball fields for some 3 Corners (OYO):
Merkins X 10 – Run to next station at end of ‘spoke’ walkway
Flutter Kicks X 20 – Run to next station at end of next ‘spoke’ walkway
Squats X 30 – Run back to the center for Mountain Climbers X 40
That was so much fun, let’s rinse & repeat in reverse order.
Mountain Climbers X 40 – Run to end of first ‘spoke’ walkway
Squats X 30 – Run to next station
Flutter Kicks X 20 – Run back to the center for Merkins X 10
Short recovery
Mosey to main parking lot for some 22’s (the big brother of 11’s):
Start on one side of parking lot with Merkins X 20; run to other side for LBC’s X 2; run back for Merkins X 18; run to other side for LBC’s X 4; etc, etc. You get the picture. 22 total reps for each running cycle. This was difficult for the Q today. 100 total Merkins (I think I actually did 96 as I miscounted one set) and 100 total LBC’s. Turtleman claimed the reps added up to 132 each and maybe he did that many……Gastone disputed his math………..
Short mosey around the playground and back to the covered shed/picnic tables for some quick In-Cadence rep work:
Set 1: Dips X 15
Flutter kicks X 25
Squats X 20
Set 2: Dips X 15
Flutter kicks X 25
Squats X 20
There was some mumble chatter at this point concerning the number of reps so lets crank it up a notch.
Set 3: Dips X 20
Flutter kicks X 40
Squats X 20
Time was now running short on us so it was time to mosey back to Pelicans and our home base.
One minute remaining so Spiderman took us through an IC set of Snow Angels X 10.
Announcements: Local convergence this Saturday at the Fighting Yank as CSPAN is scheduled to guest Q. No workout at Gashouse. Not sure about Folsom.
Several prayer requests to remember during this week.
Great work men. Great way to start the week. As always, I am grateful for the opportunity to lead.
Until the next one. Aye!!
Stroganoff
YHC prepared for the workout last night by posting some instructions on Twitter….to my surprise, I was immediately chastised and berated for said instructions…….well then. I thought they were simple.
I really showed up unprepared for the workout and unsure of what I was going to do other than one thing during the warm up but I will get to that.
13 brave souls showed up on a warm March morning for an unknown beatdown with one simple instruction….NO BURPEES.
Disclaimer. Pledge. Warm-up in cadence:
SSH X 5 (5?) Yes, just 5 as we had to immediately throw down 5 Burpees OYO. (Whoopee had already taunted YHC with 5 of his own before the workout even started but this was the plan all along)
Two cars pulled in late (at least according to my $5 Casio) so we added 10 more IC SSH.
Let’s Mosey to the center of the fields at Martha’s House for some IC work:
ATM’s: Shoulder taps X 15 – Tempo Merkins X 10 – Merkins X 10
One lap around the adjacent baseball field and back to the center for round 2 of the same:
ATM’s: Shoulder taps X 15 – Tempo Merkins X 10 – Merkins X 10
After a short rest, it was time to mosey to the covered picnic table area for some more IC work:
Derkins X 15
Flutter Kicks X 20
Lunges X 10 (per leg)
Rinse & Repeat
Mosey to the center of the fields and back to the picnic area for more IC work:
Dips X 15
Freddy Mercury’s X 25
Step ups X 20
Dips X 20
Freddy Mercury’s X 25
Step ups X 30
Somewhere during this set of work, YHC was accused of smiling (rather deviously) at the PAX. Not true. Must be an alternative fact or fake news. Don’t believe it. In fact, social media (Twitter) was even utilized to further extend this false story (Whoopee).
Time was dwindling so we moseyed around the parking lot and surprisingly ended up back at the picnic area again………
Time for some final IC work:
Merkins X 15
LBC’s X 25
Squats X 20
Derkins X 15
Flutter Kicks X 20
Step ups X 16
Time is almost up. Mosey back to Pelican’s (past my Mother and Aunt who once again got to hear how great I am)….thanks guys.
Just enough time left for a round of 40 IC Flutter Kicks. Whew!
Announcements: Workday this Saturday at the Rotary Community Garden – 9:00 am – 2.0’s welcome. Convergence at The Fighting Yank on March 18th.
Several prayer requests including upcoming surgery for Def Leppard’s Wife; co-worker of Hushpuppy dealing with Cancer; other prayers unsaid.
My goal today was to keep the heart rate up by keeping the workout moving with little rest/recovery between exercises. Not sure I accomplished it but I know I was personally spent after the work. Thanks for the push, the mumble chatter and the continued motivation to be better. Believe it or not but F3 Gastonia is only a few weeks away from our 2nd Anniversary. (This won’t work in Gaston County)
There are still men out there suffering from Sad Clown Syndrome that are searching for us. We need to keep looking for them and inviting them to come out, especially as the weather is getting a little nicer.
As always, it was my honor to lead you men through the workout this morning.
Until the next one. Aye!
Stroganoff
Welcome to The Pub. We run.
No disclaimer (forgot); No Pledge (forgot); not the Epic start I had planned.
At the last second, YHC decided on a little road run (no sidewalk) and tackle the hill on Gaston Day School Road (toward the roundabout) first to get it out of the way. We ran. Some faster than others. Good mumble chatter (is that one word?). Gaston Day School Road to roundabout – Right on Kendrick – Brief detour through Clubview Estates – Back to Kendrick Rd. – Right on Robinwood (Changes to Hoffman Rd) – Detour through Colony Woods neighborhood – Back to Hoffman for final section back to The Pub.
We finished. No one got hurt (no blood or falling down).
~ 5 miles. P200 is about 4 weeks out. Keep up the miles.
Announcements: March 4th – 9:00 am – Work day at the Rotary Community Garden – 2.0’s welcome; Some talk about an upcoming Ultimate Frisbee event??; Convergence on March 18th.
Several Prayer requests.
COT complete.
Thanks for the opportunity to lead.
Until the next one. AYE!
Stroganoff
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