Author: Stroganoff (Page 6 of 15)

It wasn’t really gloomy at the Gashouse but it was cold, at least for these parts.

For 18 degrees, a good crowd showed up for the bootcamp and my goal was to get us moving and stay that way.

We settled in for a short warm up for this glorious day after Christmas 2020.

Warm Up as follows:  SSH X 15 IC – Imperial Walkers X 15 IC

We’re off with 10 following me and two hanging with Rudolph at the Pain Lab.

The Thang

Mosey out of the parking lot and at Garrison we paused to discuss the work ahead.  Having not Q’d in a while at Gashouse, I decided to bring out a modified Forrest Gump, a workout we first did back in late 2015.  We would have to modify due to some recent shoulder issues so shoulder and arm work was out today.

Mosey west along Garrison Blvd to our first stop at East Garrison Baptist Church for a few sets of work as follows:

In Cadence low-slow squats X 12

50 LBC’s OYO

10 Lunges OYO

25 Flutter Kicks OYO

Time to mosey to stop #2 at the former location of Hillbilly’s BBQ which is now transforming into a new restaurant; we did some sets as follows:

Repeat exact work at East Garrison Baptist Church but added a set of Hillbillies before leaving to pay homage to the location.

Mosey to stop #3 at the flagpoles at Lineberger Park for some work as follows:

12 low-slow squats IC – 50 LBC’s OYO – 10 Lunges OYO

Time for some Dora 2 – 3 – 4 as follows:

Partner up – Partner 1 runs to the top of the stairs up toward the pool area and back while Partner 2 performs the exercises and then switch off for cumulative reps:

200 Squats – 300 Flutter Kicks – 400 LBC’s

This was a tough little Dora session so kudos to the group for pushing through it.  Did I mention it was 18 degrees?

Still enough time for more moseying through the park with a couple of stations along the way:

Dying Cockroaches X 20 In- Cadence

Next stop included Dying Cockroaches X 20 IC plus a set up Pretzel Crunches X 13 IC

Time to start working our way back to the start.  Mosey back to the former Hillbilly’s location:

Dying Cockroaches X 20 IC – 13 Pretzel Crunches X 13 IC

Mosey to the final location back at East Garrison Baptist Church:

Dying Cockroaches X 20 IC – 15 Rear-Facing the Road Monkey Humpers IC (This is a must before finishing off a Forrest Gump workout and several drivers were rewarded as they passed by)

In-Cadence set of Freddy Mercury’s to finish it off before heading back to meet up with the Painlab group back at the Schiele.

Good work men.

Unfortunately, we had more than our fair share of prayer requests as is often the case around the holidays but this year particularly seems to be hitting several families harder than normal.

We finished off with my annual book giveaway.  I try to Q one off the closest workouts to Christmas at Gashouse each year and have given out a book the last 5 years.  This year I chose a great, short book called Make Your Bed by William McRaven.  It is a great book about habits and making an impact each and every day.  If I am healthy and capable, I will do it again next year.

The Moleskin

It is one thing to consistently post at workouts but it is another to post in conditions such as we had this morning.  I saw great numbers across F3 Gastonia this morning and is a testament to the group of HIMs here in our Region.  Great work men.

It has been an honor to be involved with F3 Gastonia now for 5 1/2 years.  I have accomplished things I never would have imagined before F3, in fact, many of them are things I never would have even thought of.  This year was unique for me as I became a member of the Respect group as I turned 50 back in July.  Just this year I have done two things I have not done before.  The week of my birthday, I set a goal of covering 50 miles rucking and running and I accomplished that.  At the Pub this week, I clicked over 1300 miles for the year when combining my running, rucking and moseying at bootcamps.  This is hard to believe as I set a goal of 1,000 miles for 2020 back near the end of last year.  During that same run on Thursday, I had PR’s for 5k and 10k distances, at least since my days in college.  Again, this is a testament to the F3 PAX pushing me and holding me accountable to continue working to get better.  I have gotten so much out of F3 besides just my health.  The Shieldlock and Whetstone programs have made a positive difference in my life that I just can’t measure and continue to do so now.  I would encourage all of you to get involved with those.  I will be happy to talk to anyone in more detail about either.

In my opinion, we need to continue to spread the word, especially considering the year we have had in 2020.  You never know who you might impact by getting them involved with F3.

It is an honor to have the opportunity to hang out with you men and it was once again an honor to lead a workout this morning.

Until the next one.  Aye!

Stroganoff

I had not Q’d at the Gashouse in quite a while and jumped at the chance when Linus called for some Q help in October.

A good crowd gathered for Painlab and the bootcamp.  One FNG showed (more to come on that).

We circled up for the disclaimer, pledge and a quick warm up of:

10 IC Imperial Walkers

10 IC Side Straddle Hops

Time to split up for the bootcamp and Painlab (Les Nesman with the Q there).

8 total took off to the track at Grier Middle School where so many of our region’s early workouts occurred.

The Thang

First up was some partner work with Dora:

Starting on the track straightaway, Partner 1 performs exercise while Partner 2 runs across the field to the straightway on the other side, performs 5 Monkey Humpers and runs back to Partner 1 and switches spots.

The Dora exercises included cumulative 100 Merkins, 200 Squats and 300 LBC’s.

Next on the list was 1/4 Mile four corners around the track as follows:

1st corner – 10 Merkins

2nd corner – 20 Squats

3rd corner – 30 CDD’s

4th corner – 40 FNG’s

We ran it back, literally as we nurred from corner to corner for the 2nd round of the same exercises in reverse.

YHC then mistakenly called a made up round of work that he called 1/4 Mile Merkin Lunges.  With same partners, Partner 1 performed AMRAP merkins while Partner 2 lunged around the track.  When Partner 1 completed a set of merkins, he ran to catch up with Partner 2 to start his set of lunges.  The original plan for this was to go a full lap…….YHC omaha’d this to a half lap and it was plenty.

Finally had to throw in a few Wolfpack Grinder laps as follows:

10 IC Squats – Run Half Lap – 50 Freddy Mercury’s

Rinse Repeat for another half lap

Next round:  10 IC Squats – Run Half Lap – 25 CDD’s

Rinse Repeat for another half lap

Nearing 0800 so we moseyed back to the Schiele for some Mary that included Flutter Kicks and Dying Cockroaches.

During the COT we each shared a praise or prayer.  I appreciate everyone sharing.

The naming of the FNG became a challenge due to his comment somehow related to “Big Gun”.  I actually do not remember the context of the comment but that led to many names suggested including “Pew Pew”.  I fought it valiantly but eventually succumbed to the time and pressure and our newest recruit was tagged with “Pew Pew”.  Welcome.

Good work men.  It was great to get out and Q the Gashouse Bootcamp again.

Until the next one.  Aye!!

Stroganoff