Author: Stroganoff (Page 8 of 15)

August 3 has been a significant date my entire life.  My Father was born on this date in 1943.  Today is his 76th birthday.  Being the first August 3rd without him, I requested the Q at Gashouse not really knowing how it would go.  Late yesterday, I attempted to put together a weinke for the workout but was unsuccessful.  I decided to see how it would go.

No FNG’s.  Short disclaimer.  Let’s do a quick warm up.

38 IC Side-Straddle Hops (A multiple of 76)

Dry Rub takes the Painlab group and the bootcamp group heads off with YHC.

Quick Stop at the flag out front for the pledge.

The Thang

Before this moment, I really wasn’t sure what we were going to do.  I stood there briefly and realized I had to head back toward Lineberger Park for a workout I have not done in a long time…the Forrest Gump.

Off we went to run to East Garrison Baptist Church parking lot for some exercises as follows in multiples of 76:

38 Merkins OYO

19 Squats IC

38 LBC’s OYO

Mosey to Hillbilly’s Parking lot:

38 Merkins OYO

19 Squats IC

38 LBC’s IC

Mosey to the upper side of Lineberger Park past the railroad track to Avon St (I’ll explain why later) and over to the step area where fans/parents used to sit and watch baseball on the old field (where I played machine pitch and little league baseball).  Exercises as follows:

Dips IC X 38

Step ups IC X 38

Flutter Kicks IC X 38

Rinse & Repeat one more set of each

Mosey down through the park to the Flag Circle area from some quick partner work:

Partner 1 does exercise while Partner 2 runs up the path to the top of the steps at the Pool and back.  This is repeated until each person had performed 304 Freddy Mercury’s.  (Harder than expected for YHC)

Time to start the mosey back to the Schiele.  Next stop back at Hillbilly’s for another round of exercises:

Derkin’s IC X 19

Dying Cockroaches  IC X 19

Monkey Humpers IC X 19 (Rear to the road)

Mosey to East Garrison Baptist Church for the final round of exercises:

Merkins IC X 19 (No elevated spots for Derkins)

Dying Cockroaches IC X 19

Monkey Humpers IC X 19 (Rear to the road)

Box Cutters IC X 19

LBC’s IC X 38

Final Mosey back to the Schiele.

Final wall sits including some air presses IC X 38.

End of work.  Met back up with the Painlab group.

Several announcements:

BRR Rucking Group; Q Source on Sunday’s at 0730 @ Coconut Horse & Crossroads; 9/11 Memorial Climb on 9/14; One year anniversary at Mt. Hollywood on Monday.

Several Prayer Requests

The Moleskin (A very impactful day for me)

Whoopee posted he would be rucking at 0600 for some EC so I decided to join him.  I rolled in at about 0555 to find Whoopee, Roscoe, Watts Up, Voodoo & Boudin ready to ruck.  Off we went.  I have ran and rucked many miles of EC from the Schiele over the last 4 years over many different routes.   I was not leading the route today but as we turned back toward the Schiele from Bojangles, the lead guys decided to turn left on Avon St (just above Lineberger Park).  During the last 4 years, we have never turned on Avon St.  My Dad grew up on Avon St directly across from Lineberger Park and grew up walking across to the baseball field and played throughout his youth.  I told Boudin that my Dad grew up there but really didn’t realize what had just happened.  Why today?  As I brought the group out to Garrison Blvd for the bootcamp, something tugged at me to go back to Avon St, again, something I had never done during a workout at the Schiele.  Frankly, I got chills after the workout when I had time to reflect on what just happened.  Maybe my Dad was looking down at us, hopefully smiling as we went through exercises in multiples of 76.   If he was, I’m sure he laughed at our rear facing the road monkey humpers.

I’ve had a lot of great and very impactful days and workouts with F3 but today was near the top of the list.  I felt a lot of support and inspiration , especially just after the workout as I exchanged words and hugs from several of the PAX.  Thank you.  It’s been 11 months since my Dad’s passing and it is still something I think of daily.  You men have helped me every single week for the past 11 months.

Thanks for the opportunity to serve.

Until the next one.  Aye!

Stroganoff

Friday afternoon I posted on Twitter that there would be no weinke, no plan, no burpees, etc.  This was true until just before the workout.  Roscoe texted me he was going to run some EC before at 0545 (8 miles)….no way, I thought.  Actually, if I had woken up in time, I might have joined him but I did not….left it to Whoopee and Monk.  I did get to the Schiele in time for some EC Rucking just after 0600 and this allowed me to formulate my plan for the bootcamp.

Good crowd showed for Painlab and the Bootcamp.  Let’s get after it.

Quick warm up that included some SSH’s IC and Imperial Walkers IC….Short Sale decided to join us after his own EC.

Tiger took the Painlab group and YHC took the bootcamp group.

As we jogged out of the parking lot, Linus and Trivago were coming in from an EC mosey…..lots of EC today.

The Thang

We moseyed to the track at Grier from some in cadence reps and running as follows:

But first there was a train…..5 burpees OYO….so much for the no burpees

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 30 LBC’s (oops) – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run half lap

15 Merkins – 25 LBC’s – 15 Squats – Run around track to the picnic table area

15 Dips – 10 Derkins – on track 20 lunges (per leg) – run lap around back to picnic tables

Rinse-Repeat two more times

10 Workins – 30 Flutter Kicks – 15 Monkey Humpers – Run half lap

Rinse-Repeat two more times

25 Moroccan Night Clubs – 25 Freddy Mercury’s – Run half lap

Rinse-Repeat

Mosey back to the Schiele – Time’s up

Good work men

Several prayer requests/announcements/name-o-rama

5 for Coffeeteria at Union Diner

I attempted to keep the workout moving, get in both some serious reps and add enough cardio to make it a struggle……it was a struggle for me.

As always, thanks for the opportunity to lead.

Until the next one….Aye!

Stroganoff

Another not so gloomy morning at Gashouse for a Star Wars Day beatdown.  The crowd may have been a little thin compared to some other Saturdays but Jedi’s don’t care about quantity, only quality.

No FNG’s so we went with a quick disclaimer before a very short warm-up:

SSH’s X 15 IC

Imperial Walkers X 15 IC

Time to split up the Bootcamp and Painlab and off we went.

The Thang

First, we had to gather our coupons that we were to carry throughout the workout:  a genuine (maybe not) Stormtrooper Helmet, a double-ended light saber and a standard light saber…..all legit.

We moseyed to the Sherwood Elementary track for part I of this Star Wars adventure:

Let’s do a Jedi lap that included running the long straight aways and lunge walking the short sides.  After that, we prepared for some modified Jack Webbs or Jar Jar’s that went like this:

10 Merkins – 5 Air Presses – Run across to other side of field

10 Merkins – 10 Air Presses – Run across to other side of field

10 Merkins – 15 Air Presses – Run across to other side of field

This continued until the last set of 30 Air Presses (How can air presses be so hard?)

Our Female Sith that we sometimes see at Sherwood showed up so we decided to mosey for Part II of the workout:

Mosey the long way up Dixon Rd and back down to First Pres to my favorite set of steps for some singles Dora 1-2-3:

100 Merkins in sets of 25 with running the steps in between; after the Jack Webbs/Jar-Jars, some us had to modify (YHC) and my sets were actually 25-25-20-15-15 but we got it down.

Second was 150 Flutter Kicks in sets of 50 with running the steps in between.

Last was 100 squats in 2 sets of 50 with running in between.

For the record, we still had our Jedi gear with us.

Time to Mosey to the Grier track for Part III which included a little Wolfpack/Jedi Grinder:

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Monkey Humpers X 10 IC – Run half lap – 30 Mountain Climbers – Plank

Mosey over to the picnic tables for 2 sets of the following:

Dips X 15 IC – Step ups X 20 IC – Derkins X 10 IC (I’m tired)

Time is winding down so it is time to make the Kessel Run back to the Schiele to catch up with the Painlab group.

We finished off together with 21 burpees in honor of Riley Howell, the young man who sacrificed himself for others during the shooting at UNCC this week.  F3 Waynesville (where Riley is from) asked the Nation to honor him with 21 burpees just before the COT at Saturday workouts as Riley was 21 years old.  We were honored to suffer through them for the cause.  Aye!

COT

Announcements; Several prayer requests; Name-o-Rama

The moleskin:

I had not Q’d at Gashouse in a while so I was looking forward to it and attempted to mix it up with the Star Wars theme.  Thanks to Whoopee and Watts Up for the pre-workout Ruck, really enjoyed the fellowship and work.  As we have more than one of our PAX dealing with family issues, please remember them in our thoughts and prayers.  This past week marked 8 months since the passing of my father.  The Q Source has helped me reflect on these 8 months and how much F3 Gastonia has helped me to keep moving forward.  I have found more support and comfort from F3 than from any other source.  I am grateful and for this reason, I want us all to remember we have opportunities to impact and support each other.

Until the next one.  Aye!

See you in the gloom.

Stroganoff