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QIC: Yosef

Pax: Grohl, Nobel Virus, Iditarod, Mr. Roboto, Aristotle, Papa Juan

WoR: Warm up lap x2. Some politicians and side shuffles mixed in

Good mornings, Daisy Pickers, Paciao’s IC x10

The Thang: YHC wanted to do something to prove that despite being the last of the 80’s babies, he isn’t a Millennial.

The (anti) Millennial:

Completed as a team, pax did 100 reps each of a called exercise, then ran a 100m lap around the courthouse. There were 10 cycles, which got us to the number. Teamwork mattered: The first nine cycles ended when the FIRST person got to 100, which kept the pax together. The last cycle was done together and roating the Q through the 100 burpees. The cycles: 1) SSH; 2) Lunges; 3) Merkins; 4) LBCs; 5) Mtn. Climbers; 6) Flutters; 7) Arm Raises; 8) Squats; 9) Bicycles 10) Burpees

Due to time limitations, we came 50 burpees short of the goal, to be completed Thurs AM.

BoM, CoT

and then there were five….

pax – funyuns, umbrella, offshore, pop-a-lock, and myself (cinderella)

warm up to work out – the usual shtuff

workout – 10 pull ups things, run half the loop, 20 something with legs, run half the loop, 20 merkins, run half the loop, 30 sit up types, run half the loop

rinse and repeat with different varieties of each workout

mary – planks

prayer – praying for spiccoli, el maestro, ludwig, umbrella’s brother, and offshore’s aunt’s family.

PAX: Bagger Vance, CAPS LOCK, Umbrella, Black Widow, Offshore, Cinderella, Olan Mills (QIC)

Still adjusting to being able to see everyone’s face at the beginning of the workout.

Dislclamer along with explanation that today is going to be a reproduction of my first ever post where I was quite certain afterwards that I would not make it to work that day.

Get things going with an Indian Run up Maryland Way to Franklin Rd and around the corner to Del Frisco’s parking lot. Friendly narration along the way reliving my inner dialog from that initial post.

Cirlce up for some:

• SSH x10
• Willie Mays Hays x10
• Good Mornings x10
• BAC x10
• Reverse x10

Thang:

Our obstacle: Stairs between garage and Holler and Dash.

Start with 5 merkins and 20 squats. Make your way to the top of the stairs stopping at each break in the steps for 5 merkins. At the top, 5 more merkins and 19 squats. Turn around making your way back down with the same merkin stops along the way. Rinse and repeat down to 1 squat.

For anyone that’s counting, that’s about 210 squats and 405 merkins.

Mosey back to the the parking lot.

Mary:

• Flutter kick x30
• WWI x15
• American Hammer x15
• Good Mornings x10
• Hi-Lo x10 (high plank J-Lo’s)
• High Plank 1 min

Prayers out to Jigsaw and Spicoli.

Gateway (burp) Island Tour

Q:Yosef
PAX: Mr. Roboto, CDL, Schnitzel, Grohl, Scraps

Warm up lap (even though it was pretty warm this morning)
X12 IC SSH
X10 Daisy Pickers
X10 Annie’s
X10 Good mornings

Cash in with ATM (modified to x30 alternating shoulder taps x20 merkins)

Mosey to the new benches, x15 Derkins, x15 squats

Mosey to new building, used the parking lot for Circle Burp and Bulgarian Nutbusters. Also did quick paced step-ups around the parking curb.

Mosey to 3 way intersection for core burn: x25 WWII situps, x50 Scissor kicks, x50 Bicycles

Sprint to next intersection: Circle Burp

Mosey the long straight stretch to the next intersection. Finished last 1/3 as Politicians.

Aiken Legs: x15 burpees, x20 split lunges x30 squats

Mosey back to starting lot.

Finished w/ circle burp, COP with call your favorite ab exercise and reps. Included 6inches, Lolitas (rosalita’s), American Hammers, WWI’s, Bicycles, and crunchy frogs +2 AYG sprints to finish.

BoM, CoT.

Bullhorn: Top Gun is coming next Thursday in honor of its 32nd anniversary (5/16/18). You don’t want to miss it. If you’re interesting in watching it, holler at YHC

12 PAX at Titan 09 May 2018

PAX: Blue Mule on Q, Crawfish, Right Said, Hawkeye, Drone, Brother-In-Law, Third Degree, Princess Aurora, T-Cell, Porcelain, Reveille, Hacker (welcome from Jacksonville)

Nice weather. Sun is up. It’s the start of sweat season rather than gloom season.

Long mosey around the park over to the pavilion.

Warm-o-rama: Squats, good mornings, Willie Mayes Hayes, baby arm circles.

DIDs: Decline pushups, incline pushups, dips. Rep scheme: 3, 6, 9, 12, 3, 6, 9, 12, 3, 30 seconds match on each.

Mosey over to the large Greek pavilion.

11s: In front of the large steps. Burpee box jumps and decline pushups. Start with 10 burpee box jumps and move down from there. Got the PAX all huffin’ and puffin’.

Mosey over to the large parking lot.

Wind sprints – sprint across parking lot, do 10 merkins, sprint back across parking lot, do 10 merkins, rinse and repeat and change merkin count to 8, rinse and repeat and change merkin count to 6.

Mosey over to the parking area for mary.

Mary: Flutterkicks x50, Freddie Mercuries x20, American hammers x20, LBCs x20, mountain climbers x 30.

That’s all she wrote gentlemen. Simple but effective. That was a lot of moseying, sprinting, and merkins.

SYITG

Blue Mule out.

9 PAX: Umbrella (QIC), Offshore, Edible Arrangements, CAPSLOCK, Dr. Smart, Razor, Olan Mills, Black Widow, Numbtucks

It felt like summer to the 9 PAX who made the right choice to post at The Racetrack Wednesday morning.

WOR:

Mosey to and around the track with side shuffles each direction, high knees and butt kickers.  Circled up in the mid field for:

20 SSH, 10 Good Mornings, 10 WMH, 10 BAC, 10 RBAC, 10 Air Presses

Thang:

Count off in 2’s and partner up.  One partner runs the track loop while the other partner commences performing the following movements and flapjack through completion:

50 – Burpees Over Beam

50 – One Legged Squats (1 right leg squat + 1 left leg squat = 1 One Legged Sq)

50 – Manmaker (Merkin + 2 shoulder tap + 1 squat + 1 lunge each leg = 1 Manmaker)

50 – Pullups

50 – Toe to Bars (Modify with Knee to Elbow or Knee Raises)

Wait for the Six with LBC or WWII’s

Sprint the track – first half running forward, last half of loop running backward.

Mosey to the parking lot for Tabata x 4 rounds of Merkins and Tabata x 4 rounds of Squats.

Mary:

25 Flutter Kicks, 25 LBC’s, 25 Alabama Prom Dates, 10 Good Mornings

Coffeeteria followed.  Great work by these 9 men today.  It was a privilege to lead them today.  God Bless.

Q: 

Pop-A-Lock

PAX:
Bagger Vance, Vegemite, Deep Dish, Red Writer (in from Knoxville), Crawfish

 

Warmup:
Circle up for:

• SSH x10 IC
• Baby Arm Circles (Both Ways) x10 I
• Air Presses x10IC
• Good Mornings x10 IC
• Willie Mays x10 IC
• Fast Merkins x10 IC (Pop-A-Lock receives marital advice on cadence)
• Slow and Low Squats x10 IC

THANG:

PAX begin Indian Run, with a catch. Man in the back must dribble the ball to the front of the line before passing it back.

Toured Fort Negley, stopping to appreciate history, and by admiring history, I mean at every sign or plaque or monument the PAX stopped running.

Commence 10xPushups, 10xSquats, continue to next sign/monument. Did about 15-20 signs, exercises switching between all types of merkins and squats with some abs thrown in. Lots of mumble chatter when burpees were chosen by the Q. One sign was reached via lunges.

At the top of the hill, PAX circle up in high plank. The soccer ball is passed between the circle members, with a merkin after passing the ball. Penalty for missing a pass is bear crawling after it. PAL and BV missed it. Once.

Bear crawled down a wooden sidewalk to the triangles of death. And by triangles of death I mean:

Triangle 1: Bear crawl around

Triangle 2: Crab crawl around, stopping for 10xMerkins 10xSquats at sign.

Triangle 3: Reverse crab crawl around, stopping for 10xMerkins, 10x Squats at sign.

Indian run to to hill near the gate.

Hillevens:

Donkey kicks at bottom, Lieutenant Dans at top.

Must get to the top of the hill in reverse 3 times (it was a big hill).

Shoutout to BV for finishing the whole set before time.

Returned to parking lot for Ball of Man.

First Friday Lunch at Cookery next week.

 

SYITG,
Pop-A-Lock