Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Warm up in motion run backwards a lot
Dirty McDeuce
Exercise and bear crawl ramp and run around gym
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Ladder / suicide
1st tree 1 Bobby Hurley and back pedal up to 9 trees
Pax Choice Gazebo twice around
Mary
Dora
rifle carry around mound pumpkin
50 burpeees
100 merkins
150 squats
200 plank jacks
Little pumpkin soccer
All pumpkin free for all get as many between goal post as possible
COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Don’t post it it didn’t happen. Sorry for the late post but better than not at all. The usual warm up stretches and a little cardio. A :45/:30 Tabata featuring Crunchy Frogs Squats Crunches SSH Merkins Tie Touches and A Lap. Three full rounds and half of a fourth.
This old man had a workout and the rest of the PAX did too. Self pacing makes sure everyone gets what they need. The crisp and wonderful weather added inspiration.
10/26/1955
Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
Which is why I am curious, how has JV not seen this classic? Netflix homework brother.
Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News
Jog to Noah’s Arc: Modified Dora (Great Scott)
Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees
Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.
Phase 3: 1955 – “Skateboard Escape”
This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.
1. Bear Crawls – ½ way up, jog the rest of the way
Imagine you’re dodging around obstacles.
2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
3. Walking Lunges – up the arc and back to strengthen your legs to escape Biff
Phase 4: Enchantment Under the Sea dance-
Johnny B Goode- SSH to the whole song of Johnny Be Good
Phase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG
You cannot ignore the H8! We tried. There was no H8! in April. Honestly, I forgot all about it. I guess I tried to push the H8! way down deep, but it never went away. The last few months have shown me that the H8! is always there. I can’t ignore it. I have to deal with it.
The Thang:
Each lap consists of running south to the top of the levee, crossing canal (bear crawling the neutral ground), running south to the bottom of the levee, cross canal and run north to the top of the levee, cross canal (bear crawling the neutral ground), running north down the levee and back across canal to the starting point. At the starting point, you do a descending burp and merk pyramid starting at 8 (burpee with 8 merkins, burpee with 7 merkins…burpee with 1 merkin)
At the end of the 2nd lap the burp and merk pyramid starts at 7, etc.
The goal is to complete 8 laps in 40 minutes. According to MapMyRun, each loop is approximately 0.4 miles. Therefore, to conquer the H8! you will have to do the following in 40 minutes:
• Run over 3 Miles of Hills
• 550 Yards of Bear Crawls
• 36 Burpees
• 120 Merkins
We did AMRAP in 40 minutes.
NMM
• This was a full compliance hate – Strict 40 minute time limit, running on the sidewalk, no corner cutting, and bear crawling the entire length of the neutral ground.
• We had 12 guys attempt the H8! Today. That’s a good turnout. T-claps to The Architect, High Rise, Mahatma, Mayhem, Pinewood, Mr. Rodgers, Rudy, Smooth, SOGO, Thighs, and Triple Shift for choosing to do hard things.
• Was Mr. Rodgers brazen enough to attempt the H8! in a weighted vest?
• A special shout out to High Rise and Mayhem for resisting the pull of the LVCC and their Temple of the Ole Man River. Members of the temple are devoted to a Chatbot they call Coach Greg. I was hoping a few more members would be willing to choose to battle the H8! Especially without their High Priestess Kuch and his Eunuch Glitter Balls in attendance. Unfortunately, the devotion of the following was too strong for them to waiver from the Supreme Chatbot’s commands. Bongo, El Guapo, Jesus Juice, Mama’s Pride, Saban, Sandberg, and Thumbwar sacrificed their manhood in sacred devotion to Coach Gregg this morning with a 45-minute easy run ritual.
• Three completed all 8 laps today: Smooth, YHC, and The Architect.
• Smooth went back out for lap 9 and was about 5 seconds short of finishing the running portion of the lap.
• If you have ever helped with a Youth Run Nola event, you will know that the kids take off in a sprint when the gun goes off. They do not know the difference between a 100-meter dash and a 3-mile run. I’m guessing Pinewood is a YRN alum.
• There were a few guys that finished the eight laps in just over 40 minutes. They are prime to get all eight in April.
• Speaking of April, we now have 6 months to prepare. Let’s keep pushing each other to stay disciplined and continue accelerating.
Grundy reached out to Q another Spartan beatdown, naturally, because who else would? But after my last dance with sandbags and buckets, the splash pad can keep that level of punishment. Today, we’re enjoying the beautiful weather at the A1C, and instead of finding new ways to wreck my body, I went with a classic choice—The 4 Corners of Doom. Extended warm-up to wake up every sore muscle I’ve got, then it’s game on:
• 7 Merkins at each corner (and yes, you backpedal to the next…for style),
• 14 Copperhead Squats (just low enough to make you hate them),
• 21 Freak Nasties
• And a grand finale of 28 Wife Pleasers (you can imagine the conversations about that one).
When you think it’s over, enter the round robin Tabata. Just enough to remember why we love…or mostly survive…these sessions. COT. Happy Birthday to Bushwacker. Y’all have fun at the convergence tomorrow. I’ve got the Q at the lakefront. Thanks for posting, thanks for reading, thanks for pushing me to be better. Jose10K out!
