Author: Stroganoff (Page 2 of 15)

It wasn’t really that gloomy.  The weather was just about perfect.

Good crowd for Painlab and Gashouse Bootcamp, especially considering the F4 event occurring at the same time.

Short disclaimer and warm up of Side-Straddle Hops and Imperial Walkers before the groups split up.

The bootcampers moseyed to the entrance to the museum parking lot for 4 burpees.  We headed toward the track behind Sherwood Elementary that included 3 stops along the way for 3, 2, and 1 burpee respectively.

Time for a super simple, modified Wolfpack Grinder Workout that included some moseying and 3 sets of 3 exercises X 4 times:

Round 1:  Merkins – LBC’s – Squats (Run half of track between sets of all 3 exercises – this would be the repeated rhythm for the workout with other runs across the field and back)

Round 2:  Derkins – Flutter Kicks – Lunges (3 sets with running in between each set)

Round 3:  CDD’s – Freddy Mercury’s – Step Ups

Round 4:  Dips – Dying Cockroaches – Calf Raises

To finish it out we performed 10 reps of the first 10 exercises (no Dying Cockroaches or Calf Raises due to time)

We started working our way back to the Schiele with stops along the way for burpees.

Pledge – Announcements – Prayers – Name-O-Rama

During the COT, Whoopee shared some info about TM (The Man) and The Campos, the original Saturday workout that eventually birthed F3.  One of the originals recently passed away.

Also, Whoopee spurred us during the workout to pick up trash around the AO at Sherwood Elementary.  Well done Whoopee as we did clean it up significantly.

Until the next one.  Aye.

Stroganoff

The humidity is still hanging on and it might impact what I had in mind for the bootcamp.

Quality crowd for both the bootcamp and painlab this morning.

The best part for me were two Kotters.  My nephew Prius came out for the beatdown along with Happy Feet (F3 Dads name – that will change today).

Disclaimer.  Pledge.

Short Warm-Up with 12 IC side-straddle hops and 12 IC Imperial Walkers.

The Thang

Mosey to the entrance to the museum parking lot (what will we do?):

2 burpees – let’s rehash The Forrest Gump (which we have not done in several years).

Start the mosey west on Garrison Blvd – quick stop at the first street for 2 burpees.

Mosey to the parking lot at East Garrison Baptist Church for some OYO work:

15 Merkins – 20 Squats – 25 LBC’s – 2 burpees

Mosey to the Taxco Mexican parking lot

Repeat OYO reps:  15 Merkins – 20 Squats – 25 LBC’s – 2 burpees

Mosey to the memorial in the center of Lineberger Park for some Dora 1-2-3:

Partner up  for cumulative 100 CDD’s – 200 Squats – 300 Flutter Kicks

While partner 1 performs the exercise reps, partner 2 runs up toward the pool to the top of the steps and back.   Everyone enjoyed this one.

10 count followed by a mosey to the top of the steps again for 2 more burpees before moseying further up to the picnic shelter inside the train track for more in-cadence reps:

12 Dips – 12 Step Ups – 12 Dips – 12 Step Ups – 10 Dips – 10 Step Ups

10 count before moseying back to the memorial in the center of the park.

15 OYO derkins – 10 OYO derkins – 2 burpees

Start the mosey back toward the Schiele:

1st stop at the corner convenience store – 2 burpees

2nd stop at Taxco Mexican Restaurant – 15 Merkins – 20 Squats – 25 LBC’s

3rd stop back at East Garrison Baptist Church – 15 Merkins – 25 LBC’s and finished with the Forrest Gump tradition of 20 Monkey Humpers along the edge of Garrison Blvd….always a traffic pleaser.

Mosey back to the Schiele.  Time for one set of 20 reps of dying cockroaches.

Done.

Annoucements:

Belmont ruck on 10/21

2nd F lunch coming up at Pita Wheel Gastonia

Prayer Requests:

Turtleman – Jackson Hall – Norwood

Good work men.  We covered just over 3 miles during the bootcamp.

Good to see some Kotters out at the Gashouse this morning.   A big welcome to Enos (Roscoe’s son and previously known as Happy Feet from his F3 Dads days).

Honored to lead.  Until the next one.  Aye!

Stroganoff

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