Category: Uncategorized

To celebrate the 50th birthday of YHC tomorrow, 16 PAX welcomed the day and enjoyed a 50 themed party

PAX:  PA, T-cell, Crablegs, Drago, Toothless, Bareback, en fuego, Cub Cadet, Pop-a-Lock, Hambone, Hi-Viz, Pumpkin Spice, Cunning Linguist (“The Colonel”), Porcelain, Dfrost, Vector (QIC)

Conditions:   Balmy, high-50s.

Playlist:  Turning 50 is a big deal that requires a big playlist. Music from the 60s, 70s, 80s, 90s, 00s and genres ranging from rock, country, folk, disco, new wave, and R&B.

In da Club – 50 Cent
Birthday – The Beatles
It’s My Party -Leslie Gore
Stayin’ Alive – Bee Gees
Respect – Aretha Franklin
What’s My Age Again?  Blink -182
1985 – Bowling for Soup
I Don’t Need Your Rockin’ Chair – George Jones
A Little Respect – Erasure
Old Man – Neil Young
When I’m Sixty-Four – The Beatles
50 Ways to Lose Your Lover – Paul Simon
Happy Birthday – Altered Images

Warm-o-rama, Thang, Mary:  

50 reps each of

SSH
LBAC
Seal Claps
RLBAC
Squats
Moroccan Night Clubs
DIDs
Jump squats
Plank Jacks
Lunges x 2
Merkins
Pull-ups and Box Jumps
Flutter Kicks (with AARP card relay)
J. Los
Freddy Mercurys

COT:

• Prayers of thanks for Michelin Man’s 2.0 (a.k.a Training Wheel)
• Prayers for those affected by last weeks tornadoes
• October –> TN Convergence — be there!
• And sincere thanks for the HIM and F3.  Days like today and times like these vividly illustrate the importance of F3 in our lives. Being an HIM, inspired by all of you, has made me such a better person and leader. This week (and the weeks to come) has benefited from my time with you. 50 is a big line to cross, but one I feel much more prepared to traverse. Keep pushing and inspiring me and each other. #ISI

SYITG,

Vector

Honoring the the day we lost Waylon Jennings in 2003 – 2/13/20
PAX @Covenant Eyes @Crablegs @defrost @Toothless @Bareback @CowBell

Gloom Factor: Misty and 45F

Disclaimer was said – PAX mosied around the side loop of the park reaching the back parking lot destination

Warm up:
SSHs x 20 IC
Baby Arm Circles
Willy Maze Haze(y) x 15 IC
Good Mornings x 10

Thang:
PAX lunged in a straight fashion while listening to “only daddy that will walk the line”
moving on to a suicide style sprint to the tune of “Ramblin Man”
Mosey to the Pizza Hut:
Commenced “are you sure Hank done it this way” Merkins
an ironical “rainy day woman” ad lib exercise/
Pax became “Highway Men” as the song played cruising along the water highway
Performed OYO reps on the swings for pull-ups for “luchenBACK texas”
continued rambling back up to the pizza hut for “DIPS of Hazard theme song” performed on the benches
PAX took down “MAMAS don’t let you BURPEES grow up to be cowboys” burpee apocalypse with class
some “are you ready for the country” crunches

PAX performed a non Waylon related experimental game of pick an exercise zummie zummie in the circle with a ring of fire suggested by @Covenant Eyes to finish strong

thanks for the patience on the VQ
-cowBell

Gloom: Medium (slight rain, cool but no wind)

PAX:

Reveille
Drago
Ahab (FNG)
Drago
Pop a lock
Crawl space

Right Said

 

Warmup in the parking lot for Johnny-Come-Latelies

SSH

Good Mornings

Looong mosey around the perimeter of the park with 10 Merkin “speed bumps” along the way.

Circle up at end of Parthenon. Finish warm up exercises.

Don Quixotes

LBAC, rLBAC

 

Thang:

Dora

100 Merkins

200 LBCs

300 Squats

Partner runs starts to Parthenon doors and back.

 

Fun and Games:

Crawlspace led PAX in game of “hacky sack run and ride.”

2 PAX with hacky sacks. Remaining PAX try to avoid being tagged with hacky sack, but must stay under the roof of the Parthenon. 10 Merkin penalty for being tagged. There was much running and many unsuccessful attempts to hide behind columns. Fun was had by all.

Welcome FNG Ahab (EH of Black Lung). Ahab provided a plethora of nameworthy stories from his past. Notable name candidates were Big Tuna and Junior Asparagus.

Coffeteria afterwards. Good discussion about what the Q-Source is and isn’t.

-YHC

PAX: Paw Patrol, Juicy Juice, Gold E Lox, Benjamin Button, Major Pain, Day Day, Lil Joker, Titan Man, Hedgehog, Baby, Redskull, B&B, Geek, Hot n Ready, Bagger Vance, Reveille, Boone’s Farm, Danosaur, Black Widow, The Country Gentleman, Pop a Lock, Toga (QIC)

Gloom Factor: Sunny and 70

22 tackled the Dirty McDeuce this morning, and it went something like this:

Capri lap then mosey to bball court for warmarama.  Stay in circle to execute ye ol’ Dirty McDeuce (4 sets of 3 exercises with 12 reps ea)=

• merkins, squats, WWII
• Lap around the quad in columns
• Werkins, lunges, leg raises
• Lap around the quad in columns
• Clerkins, Lt Dan, flutters
• Series of bear crawls, crab walks, braid jump burpees
• burpees, side lunges, dollies
• sprints

Circle back up for some Mary then Bagger took us out in the COT.  Be in the present moment!

Announcements:

• Prayers for the CCR family, see BAL’s post in General and more ways to help will follow
• Game night tomorrow at 4:13
• Flag football tournament with 4:13 team is coming.  Redskull will be posting the details

11 HIM evaded the fartsack and took that Jagged Little DRP to post at Atlantis for an edgy, grungy, 90’s-inspired workout.

Weather: Gloomy but not too gloomy. Just the right amount of gloom.

QIC: Cunning Linguist

PAX: Bareback, Covenant Eyes, CowBell, Crablegs, DFrost, En Fuego, Harvey Updyke, Porcelain, Right Said, Toothless

Playlist:

Song 1: Crazy – Alanis Morrissette
Songs 2-13: The entire Jagged Little Pill album – Alanis Morrissette

At 0529, YHC called out Ye Olde One Minute Warning, and at 0530, Ye Olde Disclaimer was effectively disclaimed. None of the PAX had any objections, so we started on the Mosey to the lower parking lot for the Warm-O-Rama:

16 x SSH
16 x LBAC
16 x rLBAC
20 x Hillbillies
10 x WMH
16 x Slow and Low Squats

At this point, YHC felt like we were just warm enough, so we took a brief Mosey to the far end of the parking lot and started on Thang 1:

THANG 1:

YHC played Alanis Morrissette’s one true classic jam, “Ironic.”

During the verses, PAX performed AMRAP SSH.
During the bridge, PAX performed AMRAP Squats.
During the chorus, PAX performed AMRAP Merkins

Upon completion, Toothless gave us a countdown from 30 to 1.

At this point, YHC explained the theme for today’s workout: ATLANTIS Morrissette. You see, when YHC was at the ripe, young age of 16, (seeing as today is 1/16) the #1 album on the rock charts was Jagged Little Pill by Alanis Morrissette. It was a tour de force and a nice change of pace from what was on the radio those days. Therefore, in honor of the number 16, we counted off 1s and 2s and performed the ALANIS Workout (at Atlantis, mind you) as THANG 2.

THANG 2:

1s sprint to and from the first light pole
2s perform the following and then flapjack upon 1s return:

50 x Alternating Shoulder Taps (1/2 per shoulder)
100 x Lieutenant Dans (1/2 per leg)
150 x Air Press (Overhead)
200 x merkiNs (Dealer’s Choice)
250 x Imperial Walkers
300 x Squats

Note: we had to modify some of the above, because YHC didn’t realize just how much effort a Lieutenant Dan actually requires…consider it a lesson learned!

Upon completion, countdown from 20 to 1 courtesy of Right Said, then we Moseyed to the Pizza Hut Gazebo for another song, using our same partners from the ALANIS Workout for THANG 3:

THANG 3:

YHC played Alanis Morrissette’s song, “Thank You.”

During the verses, PAX performed AMRAP Dips
During the bridge, PAX performed AMRAP Squats
During the chorus, PAX performed AMRAP Pattycake Merkins with partners

Seeing as how we were running low on time, we Moseyed back to STARTEX for Mary:

MARY:

16 x Flutter Kicks
10 x Alabama Prom Date
16 x LBCs

BOM/COT

MOLESKINE:
It’s always an honor to lead the HIM who post to the Atlantis location. I am truly humbled that others choose to be led by YHC, so thank you. The fact that we tied the Atlantis record for attendance (please correct me if I am factually incorrect, Crablegs) is even more humbling.

BULLHORN:
* Prayers for Pumpkin Spice (not to be confused with PSL) as he has been under the weather lately — we miss you, brother!
* Prayers for Crablegs and his M, as they are expecting a new Soft-shell Crab — Congratulations!
* Prayers for Covenant Eyes as he goes through a season of change in his life – keep your head up, brother!
* I may have missed someone else on this list (or misspoke about the above prayers in some way) — my apologies for any mistakes!
* BOLO for “Side Straddle Hops (allegedly an educational adventure),” led by The Brothers Sottek, in the near future. Stay tuned!

This is The Colonel, signing off!

Pax: Crablegs, Harvey, Crawlspace, Drago, Defrost, Afib, Black Lung, BandB, Pop-A-Lock
Weather: Crisp

Warmorama: SSH, GM, LBAC F and Reverse, Squats, Overhead claps, overhead presses, butt kickers and high knees

Thang:
1s and 2s. Each pax from each team sprints and touches 5 lines on the tennis courts. Meanwhile other pax do exercises. Losing team at end of relay does jump squats, winners do squats, x30.

Repeat doing backwards one way.

Run to bridge. Do same relay (sprint to end and back), except all PAX do group exercises called by the winner of the sprint.

Run to startex. Ring of fire, each pax calls out exercise. Tclaps to Black Lung for calling Burpees at end of workout.

Good work today men! Keep it up in the New Year!