Atlantis 7/9
8 for an under the sea adventure lunging to greatness. Bareback, D-Frost, TK, Long lost Porcelain, Parachute Pants, Crablegs, Toothless, and YHC Covenant Eyes
WAR:
25 ssh
10 wmh
10 GMs
15 LBAC
15 RLBAC
10 cherry pickers
Moseyed down to lower parking lot via a lap around the fields
THANG:
3 parking lot sections
Lunge to travel-exercise every 4 spaces till grass patch
– [ ] 20 merkins till first grass patch
– [ ] 20 ww1 till second grass patch
– [ ] 20 jLO to last patch
Coming back
– [ ] 30 shoulder tap to grass patch
– [ ] 10 burpee to next patch (coming back)
– [ ] 20 squat to start (skipped for time)
PAX: Crablegs, Parachute Pants (FNG), Swingline, Bare Back, Toothless, Covenant Eyes, Pumpkin Spice, Hi Viz, T Cell, Siri, and Trapper Keeper (QIC).
Disclaimer was givin and PAX mosied around walking trail to the back parking lot for warm up.
Warm up:
SSHs x 14 IC
Squats x 14 IC
LBACs x 14 IC
RLBACs x 14 IC
Butt Kickers x 14 IC
High Knees x 14 IC
Mosied up to the pizza hut pavilion for the thang.
Thang:
To celebrate 244 years of America the beautiful the PAX was commissioned to complete 244 reps of each exercise listed, and after each exercise the PAX would mosie around the side walking trail to loop back to the pavilion.
Side Straddle Hops
Squats
Jane Fondas (122 each leg)
Little Baby Crunches
Calf Raises
Split Squats
Flutter Kicks (both legs count as one)
Single Leg Lifts (122 each leg)
The PAX got as far as the Jane Fondas before we had to drop the mosing around the loop, and then eventually ran out of time afterthe 244 calf raises.
QIC was a little bit to enthusiastic making the list. Maybe because I knew high caliber/overachieving HIM would be showing up. Do not worry, the list will be completed soon.
Announcement:
It was a pleasure to have Swingline join us from F3 Franklin and he also brought an FNG (Parachute Pants) with him, which was also a pleasure to welcome him to F3.
Workout to pay homage to my B-school classmate (Phil Black, Navy SEAL, Yale / HBS, Firefighter, GREAT AMERICAN) who was TWICE rejected by the Sharks on Sharktank, yet invited back for third try. His first attempt was “Fitdeck” (no, not Fitbit)- which he eventually sold for a nice penny, I’m sure. We used Fitdeck for our workout today.
PAX (10) – Pumkin Spice, Blue Mule, Siri, High Viz, Right Said Fred, Bad Boy, Michelin Man, Drago, Cub Cadet (QIC)…and wow I feel like I’m forgetting somebody.
Gloom – minimal. 70 and humid. Nothing to complain about.
The Thang: Rounds of 4 cards each (Full body, upper, middle, lower), reps cary from 10-25, some for distance. Between rounds sprint 200M, jog back, next round. Exercise cards included: Regular Push-ups (Merkins), Bonnie Blairs, High Knees, Freddie Mercurys, Crab walk, LBC, Wide Arm Push-ups, Lunges, Staggered Arm Push-ups, Kick-backs, Squat Thrusts, Flutter kicks, Side Legs Lifts, Burpees, Negative Push-ups, Squats, Mountain Climbers, Reverse Curls
Ended up back a COT where we gave thanks for all our blessings, including recovery of Bad Boy’s co-worker’s father.
Good times. I was smoked, not sure about the rest….CC
PAX: Umbrella, Olan Mills, Soft Serve (Kotter), Black Widow (Kotter), Hugs Not Drugs, Not a Sport, Redskull, Toga (QIC), Old Fashioned, Soccer Tease, Offshore, One more?
Gloom Factor: Nada= 70 and sunny, per usual
Thang: Lunge from Racetrack start to pull-up bars to begin Black Widow’s “I can’t run” special order Q. It went like this:
11s with Pull-ups and Atomic Merkins
11s with chin-ups and Werkins
11s with inverted rows and clerkins
Lunge back to parking lot for Mary.
COT: OM took us out.
NMM: It was great to have a good size group at ye ol’ Racetrack this morning. The PAX seemed to appreciate an upper body focused workout per Black Widow’s special requirements.
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.
PAX: Not a Sport, Hugs Not Drugs, Umbrella, Toga (QIC)
Gloom: 70 and sunny
Four HIM posted at The Purple Cow to get a bit more agile this morning. Lateral movement and recollections of sports seasons gone by were rampant.
The Thang: warmup mosey to BHS field, standard warmarama then lineup for ye ol’ agility drills: high knees, butt kickers, stick and move, 2 in 2 out, side to sides, carry overs, and d back drills.
Head back to BMS parking lot, dodge the dump trucks, then form up for EMOM 7s with burpees and WWIIs. Finish with some Mary.
PAX: Defrost, Harvey Updyke, BnB, Vector, PA, Drago, Hi Viz, Siri, Right Said, Cub Cadet, Black Lung, Trapper Keeper (QIC).
Gloom Factor: 73° with lower humidity
Disclaimer given and then mosied around to the east side of WEMS for warm up.
WOR:
IPW x 12 IC
SSHs x 12 IC
Squats x 12 IC
LBACs x 12 IC
BBACs x 12 IC
Air presses x 12 IC
RLBACs x 12 IC
RBBACs x 12 IC
Thang:
After the PAX warmed up we took a run up to the base of lovers circle where we transitioned to walking lunges from the base, up to the circle.
Once we reached the circle the PAX participated in clock work which consisted of every quarter of the circle the PAX performed a different exercise. The PAX start at 12 o clock with 12 SSHs, and then moved the big hand to 15 burpees, then to 30 merkins, and then to 45 squats. I difference to time the PAX did not complete the hour but made our way back down to WEMS. Once the PAX reached the pinic tables at WEMS, divided among the tables to take on 15 split squats with each leg while the other portion of the PAX took on 15 merkins and then flip-flopped.
Headed back to parking lot for some Mary.
Mary:
Freddy Mercury’s x 10 IC
J-Los x 10 IC
Flutter Kicks x 10 IC
HCFs x 10 IC
Box Cutters x 10 IC
LBCs x 10 IC
Hello Dollys x 10 IC
Drago’s Russian Twists x 10 IC
WWIs x 10 IC
APDs × 10 IC
BBSs x 10 IC
Prayer for our country, communities, leaders, and prayer that we value and love others no matter race, creed, ethnicity, etc., for everyone is made in the image of God.
PAX CCR, Noodler, Old Fashioned, Ocho Cinco, Juan Valdesz, Bagger Vance, Michelin Man, Movin-On-Up, Tapenga, Yardsale, Ludwig, A_R
Warm up – 20 count side straddle hop – 10 count imperial walkers – 10 count willie Mays – 10 count hill billies – 10 burpees
Thang – Run to bottom of the road (by Elington) – Run back up – At each driveway do 10 Merkins – And 10 mountain climbers – Grab coupon and meet at hand rails
4 sets of – 20 rows (waited optional) – 10 pull ups – 20 overhead presses with coupon – 20 dips – Side straddle hop for the 6. Start each set together.
Back to parking lot – Sprints with 5 atomics in between
