Fitness, Fellowship, Faith

Tag: The Sandlot

The Sandlot – Rinse/Repeat Gashouse

Two days after Q’ing Gashouse, I had the Q this morning at The Sandlot.  I decided to rinse/repeat as much of the Saturday workout as I could.

Another terrific weather morning and a good crowd of Hims to start the week off well.

Pledge

Short warm up of Side-Straddle Hops and Imperial Walkers.

Mosey to the center of the baseball fields to get started with a Modified Wolfpack Grinder:

3 Exercises – 3 Sets – Short run in between each set.

Round 1:  Merkins – LBC’s – Squats – Mosey back out to Neal Hawkins Rd and back.  Repeat 2 more times.

Mosey to the main picnic shed for Round 2:  Derkins – Flutter Kicks – Lunges – Mosey to 4th light post and back.  Repeat 2 more times.

Round 3:  CDD’s – Freddy Mercury’s – Step Ups – Mosey to 4th light post and back.  Repeat 2 more times.

Time to work our way back to the start.

10 reps of Round 1 exercises.  Mosey closer.  10 reps of Round 2 exercises.  Mosey closer to start.  10 reps of Round 3 exercises (minus the step ups)

Mosey back to start.  Time.

COT – Announcements – Prayer Requests – Name-O-Rama

Convergence – 12/2 @ The Yank:  Christmas Party – 12/2;  Multiple prayer requests.

Happy Thanksgiving Week.

Until the next one.  Aye.

Stroganoff

It’s Been Almost a Year

For lots of different reasons, I had not Q’d a bootcamp since just before Christmas 2021.  I have led Q Source and Coconut Horse several times but not a bootcamp.  Several weeks ago, Flintstone asked me to finish off his Redwood tour today.  I reluctantly agreed not knowing what shape I would be in.  As it goes in F3 though, put it on the calendar and let’s go.

I was humbled to see so many show up to an AO that typically has 3 – 5 pax each week.

No FNG’s so let’s go.

Short warm-up with 10 SSH’s and 10 Imperial Walkers in cadence.

We then headed to Martha Rivers for an old school.

Field #4 for some Four Corners (appropriate as JJ was making excuses for the recent Tarheel basketball performances):

Round 1:  10 Merkins – 20 Squats – 30 SSH’s – 40 LBC’s

Round 2:  10 CCD’s – 20 Squats – 30 SSH’s – 40 Flutter Kicks

Mosey back over near the main picnic shelter for some 11’s across the parking lot:

Round 1:  Merkins & Squats

Round 2:  CCD’s ascending 1 – 10 on one side with 10 flutter kicks each time on the other side

This took us up to a few minutes before 0615 and we headed back to the start.

Short Sale led some Mary while also giving me a hard time for modifying.

COT – Prayer requests and announcements.

Thanks to all for coming out for my Kotter Q.

It was an honor to lead it this morning.

Until the next one.  Aye!

Stroganoff

It rained a little

Haven’t Q’d in over a year.  Flintstone twisted my arm, and here It is a rainy Monday morning!

Short and sweet:

Disclaimer

3 pax with 3 blocks to the bank drive through.  Warm up of imperial walkers, low slow squats, merkins, Whoopies favorite, grass pickers, and then a lap around the building.

We did an assortment of Curls with the blocks, chest presses, deconstructed burpees, flutters, lbc’s, hammers, laps around the bank, rinse (literally) and repeat.  A truck almost got hit by Nutria, and Folgers and I found out we have a lot in common.

No flag to pledge to, so played the star spangled banner on youtube on my phone as our tribute.  Short prayer and announcements.

Whoopie and  Rosco were Rucking around somewhere in the park and meandered up just as we finished up.

The end.

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