A Classic-(al) Beatdown

Low 60s made for a welcome respite from the 70s and high humidity we’ve been experience lately.

14 HIM posted for a beatdown history lesson celebrating YHC’s classical music upbringing.

CCR, OchoCinco, Venus, Too Tall, Tampa Libra, Big Pipeline, Topanga, Yard Sale, Accounts Receivable, FoxTrot Talks A Lot, Movin’ On Up, BV, Ludwig van Oshkosh (QIC)

WOR: Very Standard

SSH, WMH, Good Mornings, LBAC (r), But Kickers, Air Presses

Thang:

3 well-known classical pieces served as the soundtrack for our day. Not exactly the most pump you up and get you inspired to work hard music, but they still served our purposes effectively. CCR served as our Spotify maestro.

1 – 1st movement of Beethoven’s Moonlight Sonata

Slow ‘n Low squats the entire piece without stopping. To keep the musical explanation simple, the piano has a “1 2 3 4 5 6” pattern the entire piece. Down on the first 3 beats, up on the 2nd 3 beats. Roughly 140 total.

Ran a capri lap after the piece.

2 – 1812 Overture – As noted previously on Slack, this piece is popular at American patriotic festivals, leading to the popular and incorrect belief that is has something to do with the war of 1812. It was composed by Tchaikovsky to commemorate the 1812 Russian defeat of Napoleon and the invading French.

18 Plank Jax, 12 Merkins, 18 Mountain Climbers, 18 Burpees – entire superset X2, then run capri lap. RnR until piece is complete

3 – Rachmaninoff Piano Concerto no. 2 – 2nd movement

Melody serves as the verse in Eric Carmen’s 1975 hit “All By Myself.” He believed Rachmaninoff’s music was in the public domain by that time, which it was, in the US only. Rachmaninoff’s estate informed Carmen that his compositions were still under copyright protection internationally, and so Carmen agreed to a 12% royalty outside the US.

Piece was composed in 1900, which was the also the same year the modern zeppelin first took flight — so we did some BLIMPS. Two rounds of BLIMPS, then run a capri lap. RnR until piece is complete.

Just enough time left for a little Mary.

18 flutter kicks, 12 WW1s oyo

 

Titan Up

16 HIM celebrated the Titan’s run to the AFC championship with a TITAN UP workout, with an eye on advancing to the Super Bowl on Sunday afternoon. Titans’ gear or blue colored attire was highly recommended. Good showing by the PAX on this front.

Bagger Vance, PSL, D’mish, Kurds (Willie Loman from Kansas City — how appropriate), Soft Serve, Pedialyte, School Girl, Accounts Receivable, Yard Sale, CCR, Calf Killer, Ocho Cinco, ‘n Sync, Uncle Jerry, Prevac, Bluedwig van OshKosh (QIC)

Bus loop mosey around the back of the school to the pavilion for WOR.

20 SSH
10 Good Mornings
10 WMH
10 BACs  – forward and back
10 Butt Kickers – ‘cuz that’s what’s gonna happen to the Chiefs on Sunday
Finish with a pregame plank progression in honor of Coach Vrabel .

Thang:
T – 10 burpees a minute for 10 minutes — lost Calf Killer after round 6

I – Indian Run from pavilion to Crievewood Baptist and back. Calf Killer returns.

T – 10 burpees a minute for 2 minutes

A – Aiken Legs (modified) – 20 squats, 20 jump lunges, 20 lunges

N – Nines, like 11s or 7s – Jumpsquats and Merkins

U – Upper Body Circuit – 2 rounds of 10 rows, 10 hanging knees to chest, 10 swerkins

P – Plank exercises back in parking lot – 20 plankjax, 22 mountain climbers for Tractorcito

10 Good Mornings – D’mish guaranteed a Titans’ win because of this.

Good work today. Titan Up on Sunday.

Christmas Sub-Q

13 HIM got better this morning in warm temps for late December. Too Tall was too tired to make his Q, so YHC stepped up to recycle a previous workout.

PAX: Prevac (NoVac today), Floppy Disk, PSL, Paul Blart, OchoCinco, School Girl, Dupree, Grisham, Tampa Libra, Movin’ On Up, Yard Sale, Dilly Dilly, Ludwig van Oshkosh (QIC)

Short mosey over to Crievewood Baptist for WOR.

20 SSH
10 WMH
10 Good Mornings
10 LBAC
10 LBAC – reverse
10 Seal Claps with Butt Kickers
10 Double Time Hillbillies with a nod to Movin’ On Up

Thang:
Line up at bottom of hill in parking lot of Crievewood.

Round 1 – Lt. Dan to the top, then 20 good form squats at the top. Mosey back down, plank for the 6.
Round 2 – Broad Jump to the top, then 20 squats.
Round 3 – Lt. Danger to the top, 20 squats.

Mosey to the rails for a pyramid of rows and merkins.

1 row, 1 merkin, 2 rows, 2 merkins, etc… All the way up to 10, and all the way back down to 1. WWI for the 6.

MC was riveting during the pyramid. Consisted only of plans for Christmas and nothing else.

Mosey to pavilion.
With a partner, P1 runs a suicide, while P2 performs called exercise until P1 returns. Flapjack.

Round 1 & 2 – SSH
Round 3 & 4 – Mountain Climbers
Round 5 – Gorilla Humpers

Mosey to bus loop for a bear crawl to first speed bump, crawl bear to next speed bump, then run back to parking lot for Merry.

Merry:

20 Flutter Kicks
2 Good Mornings

Merry Christmas to all. Have a safe and blessed holiday with your family and loved ones. Make some memories.

Cruel Hall Masters

16 HIM got better this morning in warm, but dry and breezy conditions for a very loosely inspired Masters workout.

PAX: D’Mish, Olan Mills, Black Widow, CAPSLOCK, PSL, Accounts Receivable, Dupree, Hipster, Yard Sale, Reefer, Big Stick, Boyband, Floppy Disk, Bagger Vance, Prevac, Ludwig van Oshkosh (QIC)

Short mosey over to Crievewood Baptist for WOR.

20 SSH
10 WMH
10 Good Mornings
10 LBAC
10 LBAC – reverse
10 Butt Kickers
10 High Knees
10 Tempo Merkins

Thang:
In honor of Masters week, lets do 4 rounds of 18 for 72 holes.
Round 1 – 18 Burpees OYO

On the line in the parking lot.
Round 2 – Lunge to the top, then 18 good form squats at the top. Mosey back down, plank for the 6.
Round 3 – Broad Jump to the top, then 18 squats.
Round 4 – Lt. Dan to the top, 18 squats. Plank at top for 6.

Masters is over. See what I mean by loosely inspired?

MC was on point, and according to Floppy that is a natural occurrence on leg day. Among the topics of discussion: If video evidence in Robert Kraft’s happy ending trial is ruled inadmissible, did it actually even happen? I don’t recall hearing our resident DA CAPSLOCK weigh in with his thoughts.

Mosey to the rails for a pyramid of rows and merks.

1 row, 1 merkin, 2 rows, 2 merkins, etc… All the way up to 11, and all the way back down to 1. Plank for the 6.

Now that we’ve worked the whole body, let’s do some cardio with 5 sets of suicides in the pavilion.

With a partner, P1 runs a suicide, while P2 performs called exercise until P1 returns. Flapjack.

Round 1 & 2 – Mountain Climbers
Round 3 & 4 – SSH
Round 5 – Gorilla Humpers

Mosey back to the parking lot for Mary

Audible — All tied after 72 holes, 18 hole burpee playoff to decide the winner.

20 Mariah Careys
30 Flutter Kicks
10 Hello Dolly
20 IC low plank
5 Good Mornings

Good work today. WARPATH is tomorrow morning at 5 at Pinkerton Park.

Remembering Sam Sinclair

17 PAX posted in 40 degree weather and an annoying mist for a workout honoring the memory of my brother Sam Sinclair, who passed away 7 years ago today. If he were still with us, he’d be 38 today. Thus, all exercises would be 38 reps, or two sets of 19 depending on the difficulty of called exercise.

PAX: D’Mish, Edible Arrangement, PSL, Offshore, Floppy Disk, Old Hickory, Black Widow, Accounts Receivable, Bootleggers, Lumbergh, Movin’ On Up, Sterno, Riefer, Big Stick, Prevac, Bagger Vance, Ludwig van Oshkosh (QIC)

Moseyed the bus loop and circled up back in the parking lot for warm-o-rama.

WOR:

38 SSH
10 LBACs/ reverse LBACs
10 Butt Kickers
10 High Knees
10 WMH
10 Good Mornings
10 Sqauts, slow ‘n low style

Thang:

10 Burpees a minute for 4 minutes…..Last minute only 8, for 38 rep purposes
38 Mountain Climbers (IC)
38 Deep Squats

Run the Capri Lap and circle back up for:

Single Leg Squats – 19 each leg
Jump Lunges – 1 1, 2 2, etc. all the way to 19 (Did anyone want to go all the way to 38 in one set? Didn’t think so)
38 LBCs in cadence to give the legs a breather before hitting them again.
Set 2 – Single Leg Squats – 19 each leg (now we’re at 38)
Set 2 – Jump Lunges – 1 1, 2 2, etc. all the way to 19

Now that it’s hard to walk, let’s mosey the baseball loop, pick up a coupon at the shed and head to the pavilion.

38 Overhead Presses (Interesting to notice some bring it down to their chest, and others only down to eye level)
38 WWIs
38 Curls
38 Kettle Bell swings

Head to the rails for two sets each of:

19 rows
19 swerkins
19 dips

Return blocks, head back to the parking lot. Not much time left, so called an audible to finish how we began, with 10 burpees a minute, up to 38 reps.

10 Good Mornings
2 Cherry Pickers

Good work today. For those who weren’t there, Sam was a healthy 31-year-old when he was diagnosed with leukemia, and passed away from a brain bleed just two days later. Certainly the first couple of anniversaries of his passing were difficult, but the last few years have transitioned more into joy thinking about the good times I had with him and my family.

Sam was the extrovert of all extroverts, and was highly involved as a YoungLife leader in the Houston area. To briefly brag on his impact, so many donations came in from people that were influenced by him in Houston that my family setup a scholarship fund to send two Houston area kids to YoungLife camp in the summer for free. (a HIM if I ever knew one) The last I heard, the fund would last at least twenty years. One of the two kids awarded a scholarship the first summer after Sam died became a Christ follower at Young Life camp that year. While we lost Sam, another life was gained.

Thanks for reading a little bit of my testimony. May we all strive to be better HIM and influence and lead others for their good.

Ludwig

Cruel Hall (1/18/19)

Lower 40’s temps and wet pavement greeted the 17 PAX who chose to end the work week correctly.

Took the bus loop for a warmup lap with some backpedaling up the hill for good measure.

WOR:

20 SSH

10 Slow ‘n Low Squats

10 LBAC (and reverse)

10 Seal Claps

10 Good Mornings

10 WMH

10 Tempo Merks

Thang:

We did 3 rounds of BLIMPS in the parking lot (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 planjax, 30 sqauts). After each round, PAX instructed to run the capri lap before starting the next round. WWI for the 6.

Partner up and head to the rails with a coupon. P1 performs 10 rows with block on chest while P2 holds his legs. Flapjack, and 3 sets total.

Up next, P1 takes off around the baseball field loop while P2 performs AMRAP of Shoulder Presses with the coupon until P1 gets back. Flapjack.

Round 2 – Curls

Round 3 – Squats

Various Mary exercises were instructed while the rest of the 6 came in.

Returned the coupons and headed back to the parking for 10 burpees.

Time.

Good work today by everyone. And welcome FNG Blue Devil, who went to UNC.

 

SNIP SNIP

Mid 40’s and a downpour greeted the 6 PAX who made the correct decision. Contrary to popular belief, we did not actually traverse the undying lands of middle earth or summit the top of Minas Tirith.

PAX: Brother-at-Law, Floppy Disk, Donuts, PSL, Black Widow, Ludwig Vas Deferens

We moseyed down to the pavilion to have a drier workout.

WOR:
20 SSH
10 Butt Kickers
10 High Knees
10 Good Mornings
10 WMH
10 Air Presses

Thang:

This was YHC’s first time to lead after undergoing a male sterilization procedure, so I thought it was appropriate to have a SNIP SNIP themed workout.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. The balance of the minute is used for recovery. Mumble Chatter was inspiring and spirited during recovery times.

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

But that only cuts one tube, and we need to sever the other as well. So rinse ‘n repeat.

S – Squats and Merkins — 15 and 10 on the minute for 10 minutes. (May modify to 12 and 8)

N – Nines (like elevens) with WW1s and 2 count Crunchy Frogs on the other end

I – Iron Mikes – Also known as Jump Lunges – one set of 20

P – Partner Carry to the other end of the pavilion. Flapjack on the way back.

Mosey back to the parking lot.

20 ASTs – time

We did name and count-o-rama, but an hour later I realized I completely forgot COT, as our conversation quickly shifted to having coffeeteria under the covered awning of the gym to get out of the rain.

I’ll do better next time.
Ludwig

Labor Day Detention

74 degrees greeted the naughty nine PAX who correctly decided to labor on Labor Day.

PAX: Backlash, Yard Sale, Dine ‘n Dash, Floppy Disk, Bagger Vance, Vegemite, Boy Band, Reefer, Ludwig van OshKosh (QIC)

Mosey around the bus loop and backpedal for a bit behind the school and circle up in the pavilion.

Warm-o-rama

20 SSH

10 Butt Kickers

10 High Knees

10 Good Mornings

10 WMH

10 Air Presses

10 Overhead Claps

10 LBAC, then reverse

Thang:

YHC has been known to start some workouts with 10 burpees a minute for 10 minutes, but I decided to deconstruct the burpee a bit and vary it up with 10 merkins and 15 squats a min for 10 mins. The balance of the minute is used for recovery before starting again.

Every 2 rounds we varied the merkin from regular, to clerkins, diamond, one-legged and werkins. Somewhere during round 2 or 3 YHC realized he didn’t give a proper disclaimer and audibled one during the merkins. The very last set we did 15 jump squats for good measure as well.

Partner up for 4 rounds of more leg work going the length of the pavilion and back.

R1 – P1 squat side shuffle (the basketball defensive posture) — face same way each way. Meanwhile P2 doing planjax until P1 returns and then flapjack

R2 – P1 lunge down and reverse lunge back, P2 mountain climbers

R3 – P1 broad jump down and back, P2 SSH

R4 – P1 bear crawl down, crawl bear back, P2 SSH

Head to the rails for more upper body work

10 derkins with partner holding legs, then immediately flip over and do 10 rows with partner holding legs. Flapjack. 3 sets total.

Mosey back to parking lot.

I couldn’t decide between 7s or 11s based upon the time remaining, so I chose 9s because why not. Start with 8 burpees on one end and 1 squat on the other end. WW1s for the 6.

Mary:

40 Flutter Kicks

5 burpees OYO

Time.

Good work today. Next Tuesday 9/11 is the all area convergence at the steps of Percy Warner Park. Big Bang and Funyuns leading that CSAUP.

A week from Friday (9/14) in the Seven Springs shopping center on OHB, Boy Band is launching a new AO in the parking garage behind The Well and other stores. They’ll likely be doing burpees in front of Orange Theory fitness trying to EH some Sad Clowns who pay way too much for zero accountability.

A tough mudder is coming up soon, I believe on 9/15. Calf Killer is looking to sell his spot to someone wanting to do it.

Many PAX enjoyed the lukewarm coffeeteria — compliments of CCR, who was MIA. Beggars can be choosers too.

Ludwig

Detention – 6/23/18

70 degrees and lower humidity made for a nice weather respite as 19 PAX posted to start their week off properly.

PAX: Grease Trap, Edible Arrangements, Big Perm, Vegemite, Dilly Dilly, PSL, Yard Sale, CCR, Donuts, Accounts Receivable, Too Tall, CAPSLOCK, Frugal MacDoogal, Dupree, Yumi, Calf Killer, Skid Mark, Dine ‘n Dash, Ludwig van Oshkosh (Q)

Capri lap around the parking lot and circled up for WOR:

20 SSH

10 WMH

10 Good Mornings

10 Seal Claps

10 Air Presses

10 Butt Kickers

10 Squats (Slow ‘n Low)

Thang:

We started off with wheelbarrow 11s to set the tone. (Hat tip to Funyuns for this gem from a while back)

We partnered up and each partner performs 10 merkins on one end, then P1 wheelbarrows about 10 yards and both partners perform one Carolina Dry Dock on the other end. Flapjack the wheelbarrow on the way back, then each partner does 9 merkins, etc.

Now that the upper body was worked, time to work the legs. Moseyed over to the Crievewood parking lot at the bottom of the hill.

Round 1 – Lunge to the top of the hill and perform 20 deep squats at the top. Jog back down to the bottom and SSH for the 6.

Round 2 – Broad jump to the top of the hill and perform 20 deep squats at the top. Jog back down to the bottom and SSH for the 6. Yard Sale made it to the top when the rest of the PAX were only about halfway up. (more on this later)

Round 3 – Reverse lunge to the top of the hill and perform 20 deep squats at the top. Jog back down to the bottom and SSH for the 6.

Legs are feeling it, so time to mosey to the playground for some more upper body work.

3 sets each of: 15 swerkins, 15 rows and 15 dips.

Still plenty of time left, so lets mosey down to the bottom of the bus loop. Bear Crawl to the top, perform 10 merkins. Glutes were really feeling it at this point. On the way up Donuts started doing a Wide Bear Crawl, aka the Megan Barry Crawl. I think we need to add that to the lexicon.

Head back to the parking lot for Mary.

7 burpees, then 7 Mountain Climbers

6 burpees, then 6 Mountain Climbers

5 burpess, then 5 Mountain Climbers

20 LBCs

30 Flutter Kicks

Time

Good work today by all. Good reports about TN CAN RUCK. And apparently WARPATH was especially great, since no one posted for it. Yard Sale commented that was an easy workout, compared to ones I’ve led in the past. I’d say if you do actual broad jumps by squatting down and jumping as far as you can, rather than doing bunny hopskips up the hill, you might’ve had a different opinion.

Bagger is heading up a school supply drive over the next two weeks. Feel free to bring any supplies to any workout, and they’ll be collected and donated.

Ludwig

 

 

 

Smokeboots – 7/11/18

75 degrees and muggy greeted the 4 PAX who posted this am.

It was unanimously agreed that eating poorly leads to irritable bowel syndrome when you run.

PAX: Donuts, Bagger Vance, Black Lung, Ludwig