This BB is being written to make sure the man gets his due. You know what I am talking about when I say the commitment of Jose10k is undeniable and he will not only post but Q and he deserves nothing but respect..
It’s a run AO so you know what we did..
Followed by a little Mary!!
Appreciate the post and until the next time
👍🏼👊🏼✌🏼!!!!
WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.
WIth the expected Q not present, 3 PAX headed to KOT/KettleBell combo and 2 went for a run.
Cool and windy at The Gipper this morning ~ 42 degrees.
WARMUP: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side lunge,
shoulder rolls, butt kicks, high knees, monkey humpers, smurf jacks, etc.
THANG: 3 sets of block work, mostly in cadence x15, separated by a run around the long block.
SET 1: curls, overhead press, rows, side stretch lift left, side stretch lift right, squat with block
RUN
SET 2: big boy sit-ups with chest press, blockee burpees, wind shield wipers, push up onto block-push down alternating sides, merkins
RUN
SET 3: 360’s while in derkin plank – clockwise then counter-clockwise, farmer carry around the triangle right arm,
farmer carry around the triangle left arm, rifle carry around the triangle,
rifle carry to return the coupon blocks.
MARY: Nolan Ryans and 1 minute plank to wrap it up
Shooter prayed us out with special intentions for DarkWingDucks uncle-in-law, and for Fletch’s man bunn
YHC was a bit nervous for this VQ but before the gloom came, he spent the previous night checking the Q sheet, looking up a beatdown worthy of the events of the day (asking for his FiA’s dad’s blessing). No one signed up to Q, the Pax questioned who would do it and YHC claimed it less the moment pass. The Pax were kind enough to let him VQ and offer some fraternal correction along the way.
Disclaimer, mosey, Warm-o-rama, then the Thang:
4 Rounds: 19 ground-to-overhead, squats, merkins, 400 meter mosey all while maintaining contact with your favorite rock.
Finish with announcements, intentions and COT
Let me tell you about this morning’s workout from the perspective of Jose10k, who, mind you, wasn’t leading but set a personal goal with paxminer. The only way to achieve the goal is to get credit for the workout.
First off, Jose10k, being the overachiever he is, strapped on a 25-pound ruck sack and decided to play Man vs. Mandeville before we even started. He ran through the downtown streets, up and down the Trailhead, and even made the stairs his personal Everest—for 40 minutes. This man was on a mission to redefine cardio. My backblast, my own personal compliments.
Then Russo, the designated leader (but clearly not the main character), took over. He started with a warmup—nothing too fancy, just enough to make us wonder if Jose had extra oxygen tanks in that ruck sack. Afterward, we moseyed to the well-lit arches on the trail, probably so Russo could see the look of regret in our eyes as he introduced 11s: shoulder-tap plank jacks and merkins. Shooter made light work of the situation. Performing each exercise with perfect form and precision. He thoughts of the buck he’s been seeing on his deer cameras. His focus was on bagging this deer, and the pavement felt his wrath.
Here’s the kicker: to get from one end to the other, we lunge-walked. Yes, lunge-walked, like we were auditioning for a low-budget version of the nutcracker. Then we backpedaled to the start, because apparently walking forward wasn’t hardcore enough. To top it off, we had to slalom the entire Trailhead back. By “slalom,” I mean weaving like we were training for the Winter Olympics, except instead of snow, it was pavement, sweat, and a faint sense of dread.
Russo’s idea of “rinse and repeat” wasn’t so much about refreshing us as it was about turning our legs into spaghetti. Meanwhile, Jose10k cruised through it all with the casual intensity of a man who already ran a marathon before breakfast. Shooter set the pace, while we chased after him as fast as we could. Plus, as per the norm, Jose had to duck out early to educate the future leaders of tomorrow. As I heard through the grapevine, Shooter crushed the remaining 11s, and God help that Buck try to survive Shooter’s pursuit.
In summary: Russo led the workout, but Jose10k was the workout.
3 HIM in the early gloom on a dreary morning. After the Lakefront Massacre of Waterpik calling a pass the Q – each man put his best (or worse) beatdown in: Jose 10k’s 200 individual squat Dora, Zoo’s Bear Crawl on the Breakers, Birds leg burner and other downpainments. YCH arrived with a full body ladder and we were done with it on the 2nd block. But we prevailed.
Warm up: Grass Grabbers, Imperial Walkers, Hillbillies, Arm Circles, Self Love, and Shoulder tabs.
Mosey to the playground for 3 sets of 10 pull ups and 15 SSH.
Ladder up and down on 4 corners: 5, 10, 15, 20 of Tempo Merkins, Mountain Climbers, Stone Mountains, and Copperhead Squats
Take a breather at the court, then to the tables for Freak Nasty, Bulgarians, Supermans
Mary and plank to the end.
Appreciate the post! SYITG,
Akbar
YHC was feeling frisky and thought of a delightful combo meal for the PAX.
Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.
Warmup – using random rep counts to keep everyone in a chaotic mood.
Arm Circuit
Finished with some North African Sance Salon moves
Imperial walkers
Toy Soldiers
Low Slow Squats
Thang a majig Combo Meal
5 Sets
Move 1 – 15x
Form Standing Position – Inch Worm out to a Merkin
Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
Move 2 15x
With Coupons –
Curl Up to OHP To Tri Cep, Return to Curl Down
Move 3 15x/leg
Coupon Hold – Lunge
Move 4
Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
That’s a set, repeated 5x
That was alot more work than I expected, so everyone was breathing hard
FINI
On your 6, hold coupon behind your head, knees in LBC position
Pull coupon to over your , elbows touching knees, return to starting position
10x
Holding Coupon Over your chest – Protractors 3 rds
Side Plank – 10/side
Times up – Mosey back
COT
YHC was not in the mood for running…seems to be a theme lately.
Disclaimer, warm-ups, late arrivals, really late arrivals, new faces, grumbling….all signs of a good day.
Exercise 1 – 7 Mins in Heaven – 7 burpees, 14 merkins, 21 Squats, 28 FKs, repeat for 7 mins.
Rocks selected –
R1 – 12 Thrusters
R2 – 12 Curls, 10 Thrusters
R3 – 12 AHammers, 10 Curls, 8 Thrusters
R4 – 12 Declined Merkin, 10 AHammers, 8 Curls, 6 Thrusters
R5 – 12 “Hell Raisers”, 10 DMs, 8 AHammers, 6 Curls, 4 Thrusters
R6 – 12 Rows, 10 “HRs”, 8 DMs, 6 AHammers, 4 Curls, 2 Thrusters
R7 – 12 Rock Passes, 10 Rows, 8 “HRs”, 6 DMs, 4 AHammers, 2 Curls
Replace Rocks and CoT.
Prayers for the Holidays and Great to see Gumbo join us!
Yup, the title says it all. And no, I wasn’t the only one posting. Do you think this is the splash pad? Prepping for next years turkey trot, my miles were in the 8s. Theirs were 9:48. SYITG
