Another week, another gloomy Wednesday under the Gipper’s gaze. And while there may have been very little light, 4 PAX showed up to bring a little heat.
Warm-Up: Seal Jacks, Windmills, Squats, Mountain Climbers, Slow Merkins, all 20x IC.
The Thang:
Mosey to the front of the Justice Center for a set of 11’s: 10x Freak Nasties, up the stairs for 1x alternating shoulder taps (at a four-count), and back. All the way to 10x shoulder taps, on some sandpaper concrete that took a layer of skin off YHC’s palms and revealed what 17 years of computer work does to a man’s hands.
Circle up at the veterans memorial, where 3 PAX held an Al Gore while one did 10x squats, 10x Air Presses, rotating around the circle until completion. Then drop to hold a plank while one PAX did 10x merkins, again rotating through. Finished up with the Al Gore routine one last time.
Mosey over to the parking ramp for a few sprints: Sprint up and down the first ramp, 20x SSH IC, lunge walk up to middle level. Sprint middle level and back, 15x Parker Peters, then a reverse jog to next level. Sprint to top and back, 15x Peter Parkers, light jog up to the top.
Circle up for bent leg scissor kicks, straight leg scissor kicks, Dollies, and Putins, all 20x IC.
Down one level to the rats ledge for 10x knees-to-chest, drop down for 20x squats. Again, 10x knees-to-chest, 30x squats.
Mosey back to shovel flag for burp n’ merk AMRAP until time ran out. Looks like Saturday at the lakefront will be a round robin Q, so have a few suggestions ready.
Seven men gathered around the VSF, cuz Shorty didn’t show…again. DISCLAIMER and let’s mosey. Welcome Mr. Awesome, glad you could join us. In a field on the way to the Baby Foundry we circled up for a Warmup COP…:
-SSH x 30 IC
-IW x 30 IC
-PP x 20 IC
-Arm Circles x 30 IC (15 ea dir)
-J-Lo’s x 20 IC
Let’s head to the Baby Foundry…I was told we missed a puddle on the way. Five stations; hang with knee ups, slow deep squats, pull-ups, box jumps, dips/flutter kicks. Two rounds on the timer; one minute of exercise and 15 seconds of rest. Divide the group, four to each bench. 10 shoulder taps, bear crawl to other bench and 10 T-merkins. Head back to the foundry for another two rounds on the timer.
Let’s mosey back to the VSF. This time we hit the puddles we missed.
Countoff, namerama, announcements, shoutouts, prayer. Thanks for letting me lead.
2nd Q in a little more than a week. It’s been steadily raining for the past few hours, so the group may be a close knit one in the gloom tomorrow. Here’s how it should go down at 0530 at The Birdcage. We’ll do a lap around the Fly + a little lagniappe back in Audubon Park if we have time:
THE THANG
Run to Hyams Fountain for…
Warm Up
20 x SSH
20 x Hillbillies
20 x Low Slow Squats
20 x Shoulder Taps
…then Indian Run to the shelter @ the Fly…
and do some BLIMPS
… then Indian Run to the Labyrinth for…
15 x Flutter Kicks
15 x Hello Dollies
15 x LBCs
15 x LBTs
15 x Russian Twists
15 x Dying Cockroaches
… POW Run to Peristyle…
10 x Hail Marys
Count up to 10 (5?) Double Merkin Burpees
…then Slow Mosey back to base for COT.
Here are a few more prostrations (part 2 of 3):
I prostrate in repentance to…
all those whom I have harmed through fits of anger.
all those whom I have harmed through arrogance.
all those whom I have harmed through my jealous thoughts.
all those whom I have looked down upon.
I prostrate for poisoning other beings through my mindless materialistic overconsumption.
I prostrate in repentance for conceiving of this world only through the lens of my ego.
Yeah, yeah… YHC finally posted in the gloom… Rudy, Amnesty and Tool led the talking like this:
Not saying it wasn’t deserved.. this is the beauty of the 2nd F. Let’s get to it, but first:
DISCLAIMER
The Thang
We went the Bayou St. John route and turned around after 15 min to get in some track work. Rudy, Tool and YHC made it to Orleans Ave (3.15 miles roundtrip). Amnesty, Da Parish, and Puddles kept on running out after the 15 min mark… not sure where they made it to.
At 0600 hrs, Rudy, Tool and YHC started our laps around the track. The routine was simple. Accelerated Sprint (start with slow jog and finish with sprint) the 100 m straight runs, and walk the curves. We got around the track six times.
With 2 minutes to spare, the track group moseyed to the flag to meet up with our distance runners, where we sealed the deal with 10x Burpees OYO and held the COT. Thanks for letting me lead!
Moleskin
Tough Mudder is March 18th… all you have to do is sign up!
12 PAX posted this morning, after EHing a FNG one PAX member almost failed to post. Mosey around the track to a fresh grassy knoll, watch for landmines as the ducks scatter. Warm up:
SSH IC x20
Imp Walker IC x20
Plie’ IC x10 by 4
Superman IC x20
Peter Parker IC x20
Mosey to the push up bars for a station rotation. Rows, Al Gore, Merkin, Burpee (10 count on Burpee)
Indian run further along the track for a mini Mary:
Rex T. Twist IC x20
LBC IC x20
LBT IC x20
V-UP IC x12
POW Run to the bathrooms in the front of the park:
L leg power up IC x20
Dips IC x20
R leg power up IC x20
Decline Merkin IC x20
Repeat and substitute incline for decline on rd 2
Mosey back towards flag but first more mary:
Hello Dolly IC x20
Plank Walk IC x20
Flutter Ficks IC x20
mini plank o’ rama
Sprint/jog on the walking man icons back to the flag to welcome a FNG who owns a brewery, welcome brown bag, I vote next Christmas after party is at the brewery!
Or, Winter finally came to the lakefront and, hovering just above a crisp 30º, the six PAX responded with ease. It turned out to be a perfect morning even without a pair of gloves, and YHC’s sophomore effort at Q was slightly more successful than the first, with at least two members grumbling in the first half hour.
YHC missed the mile and a half warm up run, so the shovel flag warms ups were a quick 20 SSHs, 20 Imperial Walkers, 20 alternating shoulder taps, and 10 slow merkins all IC.
The Thang:
Mosey to RIPS for 8 minutes of AMRAP in honor of Blackbird, who we all hope will be returning soon: 20x forward-facing Rocky Balboas, up and over the stairs, 20x lateral Rocky Balboas, up and over, etc. until time ran out.
Mosey to the seawall for a set of 11’s: 10x Freak Nasties, jog to street for 1x Frog Jump forward and backward, jog back, all the way down to 1x FN and 10x Frog Jumps.
Then over to the gazebo where 5 PAX held a downward plank while one ran the perimeter and returned to tag the next guy in. This turned out to be so popular we reversed directions for another round.
Back to the seawall for some Bulgarian split squats: 10x left leg, 10x right, lunge walk halfway to the street, jog to the street and back to halfway point, then lunge walk the rest of the way back to the seawall. Rinse and repeat 3x.
After some confusion on the starting and stopping points, PAX did a set of sprints, 10x merkins, sprint, 10x parker peters, sprint, 10x peter parkers.
And finally, about half of Chewy’s famous butt routine: 15x Jane Fondas left leg, 10x quick left leg pumps, 15x JF’s right leg, 10x quick right leg pumps, 20x Dollies, flop over onto stomach for 15x scorpion kicks followed by 10 second hold of superman, 15x scorpion kicks followed by 20 seconds of superman, and time ran out.
Back to the shovel flag for count-o-rama, name-o-rams, and prayer. It should also be noted that just when we thought the lovely ladies had abandoned us for the cold, one turned up with a singing plant and some free banana nut bread to make it a perfect morning.
A toasty 40 degree morning. Great day for a workout
Amnesty was right – it had the makings of a day to separate the men (JV wearing his usual short sleeve t-shirt) from the boys (Amnesty in hat, gloves, sweatshirt, sweatpants, thermal undies, foot warmers and scarf). And don’t get me started on the regulars who stayed home curled up under their covers (looking at you, Hawg). Uptowners? Nowhere to be seen. Typical.
Shivering disclaimer issued, then off to the lawn.
COP 1: Try to stay warm with SSH x25, IW x25, then Plank up for Peter Parker, Mountain Climber, Parker Peter and Shoulder Taps each x25. PAX was first stunned as Bubba mysteriously and silently turned and fled the circle, leaving YHC to wonder how he had offended. But lo-and-behold, 1 Bubba left the circle, 1 Bubba + 1 Awesome returned to the circle. Bogey attempted the same trick to create a PAX out of thin air, but failed as he returned to the circle alone.
COP 2: Mosey to the track. Partner-up for a double count round of BLIMPS. Parter 1 runs one direction, Partner 2 the other. Whereever you meet your partner on the track, do the next exercise. Then run again. Burpees x10, Lunges x20, IW x30, Murican x40, Plank Jack x50, Squats x60. Nothing like the inspiring sight of Mr. Awesome’s usual giant grin as he laps the PAX.
COP 3: Looks, Bears! Partner up at the end of the infield. Partner 1 start bear crawling. Partner 2 does 5 burpees then chases down the bear. Switch roles and continue to the end of the field (120 yards or so). That was so much fun, lets do it again to get back to the starting line. Are we having fun yet? No? Ok, lets repeat – this time with 10x Muricans and Crab Walks. That was fun, right gang?
COP 4: Mosey to the Baby Foundry. PAX partnered up at 5 stations: Pull Ups, Box Jumps, Dips, Hanging Knee Raises and Burpees (x10 – the timer). Go. Complete 2 full rotations, despite Amnesty’s best attempts to convince YHC that it was now 730 and time to go home.
COP 5: Mosey to the Tool Wall. Grab a spot on the ledge – Calf Raise x20 (YHC struggled with the unusual “1 2 3” cadence…..) Hop off for Monkey Humper x20. Repeat. Repeat again. Much grumbling was heard. Mostly from JV who apparently was disappointed that we stopped at 20 on the Monkey Humpers.
Mosey back to the flag. “Mosey” feels like a strong word for that, more like a “Struggle to move the limbs attached to my lower body that no longer respond to messaging from my brain”. Monkey Humpers prior to a mosey – interest concept, YHC may continue to explore that in future Qs.
COT: Countoff and Name-o-rama. Gather for our circle. YHC asked for blessings on this group of men that continue to inspire him, for blessings on those homeless and hungry in our community, especially in the face of the cold weather, and for blessings on those facing isolation and loneliness through the holidays.
Moleskin: This week, YHC was in Oklahoma City for a work trip. Several different thoughts that I’d like to share:
I try to do workouts on my own. I fail. I may force myself out of bed in the hotel, or I may sleep. When I hit the gym, I may push myself for one more set of reps, but most likely I will not. This group of men that I work out with constantly challenges me to push further than I thought I could. I feel like I am a better man as a result of knowing you, and I know I am in better shape. Thank you.
Our company spent Thursday working volunteer shifts at a food bank in Oklahoma City, making lunches for school kids. This food bank distributes 18,000 backpacks of healthy food and snacks each and every Friday for kids who otherwise do not have enough to eat on the weekend. Stop and think about that – 18,000 of our precious children in this one city do not have enough food to eat – each and every weekend. YHC knows these numbers, has heard them countless times before, has volunteered at food banks on occasion before. But something about this visit felt different. Please remember the needy, the hungry. They are all around us, whether we recognize it or not.
We take the cold weather as an inspiring challenge – completing a workout is a small feather in my cap, and YHC enjoys the chance to mock those of us wearing multiple layers of protective gear. But today as you drive through the city and see the homeless person with his cardboard sign sitting at the intersection – remember that he or she is living in this weather. This is not a challenge to conquer, but an unavoidable fact of life. I take for granted so much in life – the knowledge that as I left City Park this am, I’d get to warm up when I walked in the door at home to type this. Please find whatever ways you can (donations, volunteering, prayers) to help those with so much less.
Thank you all again for the chance to lead. I hope in some small way I’m able to inspire any one of you in ways as you have all inspired me.
While the Wolfpack boyz were worried whether they could lift their arms for some good huggin’ to keep anyone from crying or whether they could stay in a stairwell so that their skinny legs wouldn’t shiver, YHC and his PAX were into some Serious DownPainMent in the real outdoors under the stars and in the North Dakota-worthy wind.
After the Disclaimer, the THANG.
First, a quick (as in quick, not some uptown hug-and-kisses tempo) warm-up (with a false start when YHC said “ready, in cadence, exercise” without first announcing the exercise):
SSHs 30xIC
Hillbilly squats (a first, at least for QHC) 30xIC
Don Quixotes 20xIC
Sudden change of 5 burpees
To the rock pile to pick up some medium-sized boulders for a fast-paced COP:
High curls (horizontal to forehead, no going below shoulders) 20xIC
Shoulder presses 20xIC
Full curls for the gurls 20xIC
static arm extension 40 seconds
Elf on the right shelf (lift from left foot to right extension) 20xIC
Elf on the left shelf (lift from right foot to left extension) 20xIC
Flutter kicks with boulder six inches over sternum 20xIC
Hello dolly with boulder six inches over sternum 20xIC
Putins 20xIC
People’s Chair 1:30
People’s Chair with Shoulder Press 20xIC
People’s Chair with Curls for the Gurls 20xIC
People’s Chair with static arm extension 40 seconds
Shake out to rinse and repeat, except 16xIC.
Pair up for Pogo WWIIs (pass rock from overhead to partner and back, etc.): 30 and then another 30.
Wrap up with 10 burpees–which at least for YHC were a gazillion times harder than the first 5: he had no more thighs or shoulders. YHC’s arms and thighs were now, officially, spaghetti.
Close with Namorama, few announcements (because Amnesty either fartsacked or was busy hugging the uptown boyz) and then a short Shoutout to let your example, even more than your words, be an eloquent lesson to the world.
5 Pax gathered around 2 flags blowing in the wind.
YHC had a general idea of a beatdown in mind but decided to just wing the details.
DISCLAIMER
THE THANG:
Mosey around the fountain for:
COP #1- WARM UP
Hamstring Stretch
SSH X 20
Hillbillies X 20
Windmills X 20
Peter Parkers X 20
J. LO’s X 20
Arm Circles X 10 each arm
Low Slow Squats X 10
Suicides in front of the fountain, each bench as a marker
Mosey to the levee for the start of our journey:
Start on top of levee and run west, going down for each exercise.
-50 X Squats OYO
-20 X Pull Ups OYO
-121 Merkin Circle Ladder
-30 X Russian Twist, 30 X LBC
-Bear Crawl across Canal
-2 X Quadraphilia
-Bench work- 20 X LLSU
20 X Dips
20 X RLSU
20 X Low Slow Dips
20 x Derkins
*Turn Around
-20 X Calf Raises
-Crab Walk across Canal
-30 X Flutter Kicks, 20 X Dying Cockroach
-30 X Merkins
-10 X Pull Ups OYO
-10 X Burpees OYO
