Author: afranzella

Our White Knight

The Scene: The Knoll

Conditions: Cloudy. Chilly for a Baton Rouge March.

Welcome

Disclaimer

Warm-a-Rama:

Looked like a b-class soccer team as we jogged about 50 yards, and then in pairs went to a lightpole about 20 yards away and did:

High Knees/Butt Kicks/Side shuffle/Knee over-unders/Jog backwards

Jogged to the sun dial for some fake jump roping! all reps of 20x:

Regular jump rope/ side to side/ one legged/ one legged side to side/ double jumps.

Now that we were nice and warm!

—

The Thang:

11 is the #!

11 reps of six different exercises followed by 11 burpees after each set.

Box jumps/pistol squats/split squat jumps/paper beneath hands merkins/derkins/merkin walkout(which is underrated!)

Our white knight came sprinting across the land halfway through this exercise^^^ that helped us grind through it.

Ran over to the jungle gym and split into three groups. Each group had to do 100 total reps of each exercise:

Al gores/big boy sit ups/inverted row

Mosey’d back to the flag!

Mary:

15x:

starfish/flutter kicks/upper circle crunches(brutal)/plank work

Count-o-Rama

Name-o-Rama

COT / BOM:

Great times before the humidity!

Announcements:

+4

March 16, 2019
Backyard Football!

The Scene: The Knoll

Conditions: Sunny. Humid. COLD!

Welcome

Disclaimer

Warm-a-Rama:

Before our inspired football game, we did:

x25

Side Strattle Hops

High Knees

Windmills

Butt Kicks

Imperial Walkers

—

The Thang:

Indian run around our football field. Guy from back ran with football to the front and threw it to the guy at back of the line and if he dropped it, 5 merkins for everyone!

That was a great warm up for our backyard football. Thanks to our captains Worms and Snackpack.

We played 4 downs or a touchdown football. Touchdown meant 10 merkins for other team and winning team got to watch losing team do 25 burpees.

Led by new FNG Baby Daddy, Cat 5 and Co. destroyed the other team 28-7, like what LSU will do to Alabama tonight.

Mary:

Everyone threw in a “mary” exercise including our FNG! Great times.

Count-o-Rama

Name-o-Rama

COT / BOM:

Welcome Baby Daddy!

Announcements:

+8

November 3, 2018
Chumbawamba!

The Scene: The Knoll

Conditions: Sunny. Humid. Watery grass.

Welcome

Disclaimer

Warm-a-Rama:

Looked like a b-class soccer team as we jogged about 50 yards, and then jogged backwards to the flag.

Butt kicks about 20 yards out and then high knees back to the flag.

Shuffle facing the road about 20 yards and then shuffle back.

Brought us to the real warm-a-rama.

Q asked the pax if they loved 90’s music. Chumbawamba was mentioned (t-claps to Shangeaux for supporting this).

Proceded to play Chumbawamba’s only hit, Tubthumping. Performed SSH the entirety of the song and everytime the song said “I get knocked down, but I get up again…” the group did a burpee. It started with fun smiles and ended with everyone hating the repetitiveness of this hit.

—

The Thang:

Indian run to the football field.

Wide football sprints in place (think remember the titans but without the up-downs. We did not get blood on our uniforms).

Lined up under the field goal. Sprinted to the other field goal post. 15 second break. Did this 4x overall for a real punch to the gut.

Lined up three cones five yards apart for shuttle runs. Line up at middle cone, sprint to one cone and touch the line, run to the farthest cone and then back to the 2nd cone. Pax planked while everyone went through this d-lineman drill.

Took three cones and made a ‘L’ shape, 5 yards apart. Start at one cone, run around the middle cone and make a hard u-turn around farthest cone, and then sprint back to original cone. Pax did six inches for six while everyone did this drill.

—

Made a baseball diamond with the cones. Pax divided into four teams of three. Each team starts at its own base. Teams completed a cumulative number of reps of different exercise at each base:

100 team merkins at first, 100 team crab cakes at second, 100 team lunges at 3rd, 100 team squats at home, and then sprinted to each next base. Each time a team passed a station, it got a point. Did this for a 15-minute period.

A solid competition ended with 2 teams having 13 points, one with 12, and one with 11. A masterful effort.

As reward, the 13-point teams ran to midfield and back, the 12-point team 75 yards and back and the last team ran to other field goal post and back.

Mosey’d back to the flag!

Mary:

Crunchy Frogs x20 in honor of Snackpack being back!

Count-o-Rama

Name-o-Rama

COT / BOM:

Great to see Snackpack and Trooper!

Announcements:

+5

August 25, 2018
An Ode to the CWS
The Scene: The Knoll

Conditions: Sunny. We passed the longest day of the year so only getting shorter from here, a la a time is coming when it’s still shady for this workout.

Welcome

Disclaimer

Warm-a-Rama:

Mosey’d the main loop before descending the hill toward the road, crossing and stopping in the outfield.

[All in place]
- Seal Jacks 13x
- Imperial Walkers 13x
- Windmills 13x
- Butt Kicks 13x
- Open Faced Strike 20x (sit down in the squat position and with an open palm out, strike straight out at the air and alternate arms)
—

The Thang:

Shoutout to Omaha, CWS and Fastball for giving us the inspiration for this one.

Pax goes into high plank in semi-circle around home plate. One person gets up, runs the bases (pax holds high plank entire time), and when they get back, one merkin is done by the pax. 2nd person runs around the bases, followed by two merkins, etc.

We had six in our pax, before the glorious arrival of Shangeaux, so we snaked 1-6, and then went back down.

—

Same concept but this time we did big boy sit ups while each person ran to the left field foul pole and back. We didn’t snake this time. Shoutout the guys for helping the next guy up.

—

Same concept. Al gores with a variation—hands behind your head with a squat. Ran to the right field foul pole and back.

—

The glorious arrival of Shangeaux! Shades of Gandalf arriving to the battle at Minas Tirith, no horse. (Puts our pax at 7 now)

—

We stood in a circle and decided the exercise we were best at that we could do in place, then moved our exercise to the person to our left.

We ran to center field this time and back, while doing an exercise. When our runner got back, we “passed” our exercise to the left.
- Al gores
- Big boy sit ups
- Merkins
- Arm Circles
- Butt Kicks
- Crunches (can’t remember name)
—

Walked it off to edge of baseball fence and then mosey’d to the jungle gym/refinery/steel factory (pull up bar area).

—

Circuit was 20x each exercise.
- Step ups on low bar
- Incline Merkins
- Decline leg lifts (bless that thing)
- Pull ups
—

Mosey’d the lap and ran backwards, shuffled, broke up the mosey till we got to the flag.

Mary:

American Hammers

Jane Fondas

1 minute hold of high-low plank (get into high plank, count to 10, drop to low plank, count to 10, move up to high plank)

Count-o-Rama

Name-o-Rama

COT / BOM:

Duracell returns soon!

Announcements:

+4
June 23, 2018
Scales and Burnout
The Scene: The Knoll

Conditions: Sunny. The sun makes you sweat while you stand there with no exercise.

Welcome

Scales came today, which was awesome!

Disclaimer

Warm-a-Rama:

Little mosey around the “huge baseball field”, aka to the sun dial and back to the flag via the path.

[All in place]
- Jumping Jacks x12
- Butt Kicks x12
- High Knees x12
- 123 Heisman (strike the heisman pose with side-to-side shuffles in between) x12
- Mummy Kicks x12
Moseyed to the sun dial as part of the warm up. This round we did it as fast as we could to really fire up the muscles.
- Jumping Jacks x20
- Butt Kicks x20
- High Knees x20
- 123 Heisman x20
- Mummy Kicks x20
- 5 burpees-on your own
Two sets of recovery countdowns after that warm-up. Worms points out the sun dial doesn’t work correctly.

The Thang:

The pyramid!
- Slow-Jangle Biscuit x15
- Merkins x20
- Al Gores x25
- Freak Nasties x30
***recovery countdown*** Did each exercise as a pulse-style on the way down the pyramid. Start halfway positionally and then you are doing small “pulse” reps during the count.
- Freak Nasties x30
- Al Gores x25
- Merkins x20
- standing lunges on each leg x15
***Hard to walk after the way down the pyramid. They do say it’s harder to go down stairs than up.

—–

Moseyed to the patio area for the circuit.

**15 reps each exercise; 3x on our circuit**
- Dwight Howards (bend to to a squat position next to a wall and then explode up like you are trying to touch the top of the backboard)
- No-momentum Merkins (go down in your Merkin to where your chest is on the ground, act like you are skydiving, and then go back up)
- Faux Upper Cuts (sit in the squat position and then upper cut with alternating fists)
- Take a lap around the building
—–

**really starting to sweat now.

Walked to edge of grass of our proverbial football field.

Wide football sprints!

In place, hands out, quick tapping of your feet while on our five pax sprinted to the sundial across the grass and back. Once they got back we did an up-down, and then the next person sprinted out. Props to Shangeaux for really legging it.

—–

We walked to the jungle gym (I can’t remember what worms called it!) as our recovery countdown and did a team exercise.

Gathered around a middle-heigh pull up bar. One person stepped up and did burn-out pull ups from a 45 degree. (arms in pull-up position on the bar, feet “stepped through the bar” so when you are “down” you are at a 45 degree position to the ground. Pull up.)

The pax gathered around and counted/cheered for each guy as they stepped up and gave every rep they could. Gotta love the burn out! Very fun.

Props for Scales for killing it with 60! Those biceps…

Moseyed back to the flag and did six inches for six till Worms finished telling a guy about F3. T-claps to worms!

Mary:
- Crunchy Frog x10 (shout out to Snack Pack)
- American Hammers x15 (Rocket, I thought of you)
- Ski abs x20 (Worms said he’s a great skier)
- Leg lifts x25
We all laid on the ground for a solid 30 seconds.

Count-o-Rama

Name-o-Rama

COT / BOM:

Duracell’s wife coming home from Thailand!

Scale’s friend.

Fastball being gone to Georgia. #respect

Announcements:

+1
June 9, 2018
Rest Up Snack Pack
The Scene: The Colosseum

Conditions: Early. Cool. Not nearly as humid.

Welcome

High Interest joined us from Myrtle Beach, South Carolina! Welcome High Interest. You reminded us how humid it is here.

Disclaimer

Warm-a-Rama:

Snack Pack took Q for us as we started.

Moseyed to field by stadium for Warm a Rama
- 10 Abe Vigodas
- 12 jumping Jacks
- 13 Seal Jacks
- 10 forward arm circles
- 10 reverse arm circles
The Thang
- 13 Freak Nasties
Then moseyed to hill for…
- Run down backwards, run up forward 10x
At this point Snack Pack went down with a calf strain. Get better Snack Pack! T-claps to Shangeaux for helping him to get back to the flag.

I tried to slide in as Q for Snack Pack with far less wisdom. The rest of the Pax performed
- Lucky Number Seven- Start at bottom of the hill, do a burpee, run to base of the hill and do a merkin, bear crawl up, and then do a squat at the top. Run down, rinse repeat, but add a rep each time so at the end you do 7 burpees, 7 merkins, 7 squats. This is when we realized it’s cool, but still Louisiana and humid.
Moseyed to our usual spot by the gym and did 23 counts of each exercise as an ode to the date being May 23. Arbitrary, I know.
- Cryojacks 23x
- Incline Merkins 23x
- Upper Cuts 23x
- Decline Merkins 23x
- Attack 23x (sit down in squat and open hand strike, alternating hands. Wears you out fast)
Nice job by all channeling our inner Floyd Mayweather and hope to do more soon.

Moseyed near the Colosseum and gave the 6 a.m. workers a show as we…
- Wide football sprints in place (think Remember the Titans; quick feet), then on my call, sprinted about 25 yards and did a burpee, and got back into wide football sprints. Did this the length of the Colosseum and got a couple ooo’s and ahh’s from the workers (I think).
We were happy to see Snack Pack waiting at the end of our proverbial football field. He’s a trooper.

Moseyed to the jungle gym area for…

Mary:
- Leg Lifts 15x
- Ski Abs 15x
- Crunchy Frog 15x (shout out to Snack Pack)
- Swimming Kicks 15x (Thanks Big Easy)
- Jane Fonda’s 15x (a Dagwood favorite)
Count-o-Rama

Name-o-Rama

COT / BOM:

Snack Pack’s Calf!

High Interest’s wife back home in Myrtle Beach taking care of the two kids.

Announcements:

+3
May 24, 2018