The Wally run happened the day after the Old Metry mosey with a temperature of 32 degrees with a brisk north wind creating a feels like environment of 21 degrees. Many topics discussed including a lot of new builds and homes for sale. Hawg suggested we purchase the John Goodman house for $5.5M and turn it into an F3 house. YHC graciously offered to give a $20, so I’m sure it’ll happen.
SYITG
Cold, rainy, and windy at The Gipper this morning.
WARMUP: toe touch, windmills, side straddle hops, shoulder rolls, hi-jack hi-jills, butt kicks, high knees,
snap crackle pops, etc.
THANG:
Set 1 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 merkins
repeat above set 1 sequence 2 more times
run a lap around the Covington water tower
Set 2 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 pike merkins
repeat above set 2 sequence 2 more times
run a lap around the Covington water tower
Set 3 12 forward reaching lunges
12 lateral reaching lunges
12 posterior reaching lunges
12 calf raises
repeat above set 3 sequence 2 more times
run a lap around the Covington water tower
Set 4 8 T supermans
8 Y supermans
8 W supermans
repeat above set 4 sequence 2 more times
Mary finished with stretching planks – 5 each side
and a set of BBQ’s hip openers
T-Claps to Moby for running the lap around Covington – and leading the pack!
And T-Claps to all for posting in the lousy weather
Barely Legal prayed us out.
YHC reached out for accountability and 2 pax answered the call.
At 0530 the disclaimer was given and the three of us hit the warmup pad for regular stuff. Upon completing the coveted tie fighters, Charmin recommended a side lunge with chinooks which YHC made happen.
With ISI on our minds, complete 1 minute 90 degrees arm hangs 10 seconds at a time.
Mosey to JPAC for some dirty Mac Deuce followed by a set off 11s
Mosey back to pad for another 30 seconds of arm hangs.
Thanks for joining me!
SYITG
At 6:30 Sunday morning after a welcome and disclaimer we faced the bacon to warmup with Abe Vigodas, Grass Grabbers, Tie Fighters, Imperial Walkers, hillbillies and a seated leg stretch my M showed me she called butterflies.
After warming up with our stretches I treated the PAX to some music. We listened to Flower by Moby and each time the song said up we raised to the neutral squat position and each time the song said down we sank into an engaged squat and held until the next up in the song.
We then proceeded to complete a set of 11’s on the museum stairs with merkins by the fountain and Bobby Hurley’s at the top of the stairs.
We then circled the fountain for a circuit. Each PAX got to choose between two exercises and we ended up with: shoulder taps, American hammers, calf raises, box cutters, side straddle hops, big boy situps with a timer of dealer choice 6 count motivator or 10 8 count bodybuilders.
With a little extra time to fill we started a second round of circuit with arm circles, v ups, step ups, LBCs, inverted rows,(one exercise forgotten to time) and the same timer.
Q stopped the circuit part way through to make time for one more round with Moby. This time it was pushup position for up and superman position for down.
We made our way to the side of the museum for 3 sets of Sunday Mornings then back to the fountain for a quick cooldown.
We counted off, name-o-rama, announcements, intentions, and a prayer.
Waramrama
YHC was thinking of a story his old man told him years ago. He was at work, minding his own business, when some large bird (likely a Goose) slammed into his workstation at about 600mph, splattering blood everywhere. Oh, did I mention his workstation was the backseat of an F-4? Anyway, it shattered the canopy a bit, and (unbeknownst to them) knocked out their communications. Because he wasn’t getting an answer, Dad thought his buddy upfront was either dead or unconscious; his front-seater thought the same thing of him. So what ensued for several seconds was each man trying to take control of the stick, unsuccessfully because they were basically fighting each other. Eventually, they both figured out that the other was ok, somehow, just because they had trained for so long together.
I got to thinking, when you train with some dudes, maybe you can start to think what they are thinking…
The Thing 1:
An exercise is assigned to each pair of partners.
Each partner runs to opposite side of the runway and does part of the total number of exercises. The object is to get as close to the total number as possible. Double the absolute value of the difference between assigned reps and actual reps is the penalty. And to keep anyone from just trying to do exactly half, if both partners do the exact same number, the penalty is all the reps again.
Round 1: 50 merkins
Round 2: 40 bbs
Round 3: 30 burpees
By Round 3, I think most teams had figured out what their partners were doing and so they had to do very few burpees. YHC, however, didn’t realize that his partner (Tana) was cleverly doing one more than half the reps each time. Failing to see the pattern, and instead thinking he had been doing one less each time, YHC did 16 burpees. Tana had to ask me several times if I had really done 16… also saying to me more than once “I was doing one more than half each time.” I haven’t seen someone so visibly disappointed in me since I asked my dad to order me a Frappacino.
So we had 15 penalty burpees each. We came here to get stronger, not smarter.
Next Thang: Partners split up, creating two teams.
Each team is given one band and has to come up with 3 songs by that band during a short mosey with merkins.
Winning team does 10 merkins, loser 10 burpees.
The twist: There is a song that links both bands. If both teams choose that in their list, they avoid the penalty (10 more of each). So you have to think about the other team’s music and choices too.
Don’t think too deeply about your PAX’s music choices though; those Peter Gabriel and Depeche Mode rabbit holes can lead you to a dark place(possibly parked out by a lake).
First bands: Foo Fighters vs. Pink Floyd or Tom Petty
Team 2 chose Tom Petty but did not return with “Learning to Fly.” Team 1 identified 3 Foo songs, including “Learn to Fly.”
Smashing Pumpkins, Genesis
Linked songs: Tonight, Tonight and Tonight Tonight Tonight
Justin Bieber, nirvana
Linked songs: Sorry, all apologies
Justin Bieber, Eminem
Linked songs: Love Yourself, Lose Yourself
Bruce Springsteen, CCR
Linked songs: Born to run and/or Born in USA, Born on the bayou
Radiohead, Stone Temple Pilots
Linked songs: Creep (I know, I’ll get you next time Left Eye)
We all did innumerable merkins and burpees, in spite of TexicoCat bringing the Bieber knowledge.
Next time, it will be all country garbage songs. I promise, Dox.
SYITG,
AB
Since Pelican and I have been regulars on Friday mornings, the goal has been to move around some, discuss the world’s problems, throw out a conspiracy or two, and generally move around enough to feel ok about eating dessert later. On a scale of 1-10 on the pain train / difficulty scale, we keep it under 4. That’s the reality of the spashpad, and I’m ok with it. Buuuut, we ha a visitor this week: Grundy. He of the “I’m going to do a cake walk with multiple-IC 8 count movements.” Mr. “A 2 .5 hour beatdown is not that bad one you get past the 100 burpees and only have man makers left.”
So needless to say, we needed to up our game to make sure it was somewhat worth getting up and driving over.
No Valentines to speak of (regrettably). No candy hearts or flowers or chocolate. Pax of 3 this morning, mid 40 throughout. With doctor’s orders to keep the running to a minimum, we did just that with a Tabata at the stage and benches.
Warmup (all 10x)
– arm circles
– Air presses
– Grass grabbers
– Imperial walkers
– Self love
Tabata (40 seconds on, 20 off) – alternating between benches and stage – 3 rounds at bench, 2 at the stage
Benches
Freak Nastys
Step ups
Bulgarian Split Squats
Urkins
Stage
Merkins
Flutter kicks
Monkey humpers
LBCs
Plank jacks
Squats
Penguins
Mountain climbers
Lunges
Gas pumps
Cherry pickers
Crunchy frogs
Shoulder taps
No Mary to speak of, but we did of course wrap with a circle, announcements, and prayer.
Thank you gents for joining / reading. SYITG
4 of us ran!
Warmup
30 reps and sprint to flag across field mosey back:
pushups
Sit-ups
Squats
Shoulder taps 2 is one
LBCs
Bobby Hurley
plank jacks
Flashers
Lunges 1 is 1
Pax choice
Sunday Mornings
Circle Burpee
Warmup
30 reps and sprint to flag across field mosey back:
pushups
Sit-ups
Squats
Shoulder taps 2 is one
LBCs
Bobby Hurley
plank jacks
Flashers
Lunges 1 is 1
Pax choice
Sunday Mornings
Circle Burpee
Run around park do some burpees to gazebo
Gazebo walk back and forth over table 9 reps declining to love songs skip song costs 5 burpees
9 V ups 20
8 Alternating toe touches 20
7 Lunges 20
6 Elbow planks 20
5 Nitro Burpees (2 pushups 8ct) 10
4 True sit ups 20
3 Imperial Walker 20
2 Northbound merkins 20
1 Eight count body builder 10
Soccer
COT
