DISCLAIMER: Mosey to rock pile for the warmup COP:
-SSH x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
-Mt Climbers x 20 IC
-J-Lo’s x 20 IC
Grab your rock. Mosey to Hill for some 11’s. Run over the hill with your rock for 10 burpees and back for 1 WWII situp. Back over for 9 burpees and back for 2 WWII situps. Keep going until it is reversed. Mosey to an open area for the next COP:
-Shoulder Press x 20 IC
-Curls x 20 IC
-Squats x 20 IC
Do all three exercises again with 10 reps IC. Then one more shoulder press x 10 IC.
Time to take a break. Grab your rock and have a seat in the People’s Chair. After a couple of minutes, quick break. Have a seat again. This time while in the People’s Chair, rock presses, 10 IC. Mosey to the rock pile to send our friends home. On way to S/F, on your six for some Mary:
-Dying Cockroach x 20 IC
-Flutter Kicks x 20 IC
-Hello Dolly’s x 20 IC
-Penguins x 20 IC
Back to the flag. Countoff, namerama, announcements, shoutouts, and a prayer.
For Spartacus fans….a new and improved Spartacus II is next up…..
9 human PAX and 1 k9 PAX arrived in the foggy gloom at City Park this am.
YHC had the Q, and as I am now embarking on a training program towards a March Marathon – the workout today was going to be pretty simple: run. (and as a hint for all the rest of you PAX: if you see my name on the Q sheet for the 610 stomp in the coming weeks, the workout is probably going to be about the same….)
All PAX on your own pace – head down the Bayou route. Be back at the VSF for Mary around 6:10. Thanks, Cowbell, for the pace and the F2 on the route. Cowbell participated in a Youth Run NOLA event this weekend – read more at http://youthrunnola.org/. Great program, nice work Cowbell. I think you’ve talked me into signing up for it!
Finished with Mary (Dolly, Rosalita, Flutter Kicks). Then count-off, names, announcements and prayers. In particular, Fracsac reminded us to be thankful for our own kids with a callout of upcoming Operation Sweet Tooth: https://operationsweettooth.org/
In desperation mode to reach the October ISI Challenge goals of 10,000 merks and 1,000 pull-ups, YHC shamelessly took the Q at The Uptowner and made everyone do merkins and pull-ups for 45 minutes.
Warm-up: I waited too long to write this backblast, but I figure we did SSH x 31, IW x 25, Abe Vigodas x 20, and J-los x 20.
The Thang
Three groups of two. We rotated between 5 pull-ups, 10 squats con roca, and 15 merkins. We completed 10 rounds.
Break for some Mary: Again, not sure, but I know dying cockroaches were involved.
Back to the rotation. We did 5 rounds and then made it a free for all during the last 10 minutes. Pax could work on anything they wanted and get in as many reps as the could. I skipped the squats and worked on my merkin and pull-up numbers.
Moleskin
Thanks to all for helping me get to the October goal.
This actually turned out to be a pretty good workout, if I do say so myself.
You shouldn’t procrastinate. How many times have I told myself that?
Great to see Apples and Two Yutes with the mid-week post.
10:30 Friday night, word arrives that Milkman won’t be able to make his scheduled Mothership Q. Get well soon, Milkman. We will miss your rigorous cadence calls!
But we’ll make do as best we can.
Gloomiest morning of the year. Fog. Dark. Perfect weather for a workout. 14 PAX (including 1 FNG from Baton Rouge) gathered around the Troubled Waters Flag (thanks Kim Chi!) and embarked on a rotating Q workout.
Rudy: Mosey to the lawn in front of the museum for a little Menagerie work
Peter Parker x25
Bear Crawl to the tracks and back
Low Slow Squats x25
Duck walk to the tracks, Lunge Walk back
Low Country Crab x25
Crab Walk to the tracks. Walk Crab back. (or vice versa)
Imperial Walkers x25
Frog Jump to the tracks
FracSac: Grabs the Q, leads us on a round-a-bout mosey covering about 25 yards.
Burpee Broad Jump to the next Tree
Burpee Broad Jump to the next Tree
Burpee Broad Jump to the next Tree
In a surprise move, no more burpee broad jump! Instead Partner Up
PAX 1: Plank. PAX 2: Plank with feet on PAX 1’s back
PAX 2: Derkins IC x10 while PAX 1 planks
Then PAX 1: Murkins x10 while PAX 2 planks (feet still on back)
Flapjack and Repeat
Kim Chi: Takes us to the Museum Stairs for Stairway to Heaven
1 Merkin on first step
2 Merkin on second step
3 Merkin on third step
10 Burpees on the landing
4 Merkins
….
11 Merkins at the top
5 Burpees
Heisenberg: Moseys us another 25 yards to the Fountain
Channing Tatum x21
Dip x20
Tatum Channing x19 (PAX grumbles about being lopsided)
Dip x10
Jingle Vader: Bringing us home. YHC looks at watch and sees there are 20 mins left. YHC is appropriately worried about JV deciding to finish with “20 mins of Mary”.
First: Mosey to the Sculpture Wall.
10 Box Jumps
20 Derkins
Then Mosey to the Great Lawn for 17 minutes of Mary
Crunches
Dying Cockroaches
Dr. W
Ys, Ts, Ws
Superman
Rolling around back and forth for a while (prompting much discussion from PAX as to whether this constituted an exercise or not)
Putins
Maybe there were more. I really don’t recall.
7:28. JV calls for a 1 min plank. Rudy sensing an opening ventures to be timer. Plank for “1 minute” (which mysteriously turns to 2 minutes bringing us to 7:30).
JV calls for 15 burpees in the final minute, thinking he has 1 minute left. PAX stage an open revolt and refuse, instead return to the TWSF.
Finish with Countoff (14 PAX strong), Name-o-rama (welcome aboard, Banjo – named thus after describing his interest in classical guitar). Close with a prayer, then off to Morning Call to watch Coxswain once again polish off 2 hot dogs over coffee.
Be Well, Milkman. Look forward to your return soon!
A still, muggy morning at Okwata after a brief touch of fall . . .
Warm-Up: mosey to the fountain and then circle up for SSH x25, Abe Vigoda x15, Arm Circles x20 (10 each direction), Imperial Walkers x25, Peter Parkers x15, Parker Peters x15.
The PAX moseyed around the fountain and went to the fountain barricade for barre.
COP1: 3 exercises (Single-leg lunge, Side leg raise, Pistol squat), 3 Sets with a mosey after each set, 1st Set x20, 2nd Set x15, 3rd Set x10 (each leg, i.e. 1st Set 20 on left and 20 on right)
COP2: The PAX moseyed to the sea wall for a Hurricane Hoedown (counting down from 7 with flutterkicks in 4 positions – upright, hands, elbows, flat) and Wife Pleasers in between sets.
COP3: The PAX moseyed to the fountain barricade for Jack Webb Went to the Bar. This was like a standard Jack Webb, but for the air presses, the PAX had to sit against the bar. If the PAX’s legs weren’t mush yet, sitting against the bar took care of it.
COP4: The PAX moseyed to the Cabana of Pain for 2 sets of AMRAP pull-ups.
Count off, Nameorama, close out with announcements, intentions, and prayer. Thank you for the gloom, Sky Q. Teach us to be generous!
The PAX did a lot of work in a short amount of time, and the whole body got hit. Perfect start for the day. Thank you for letting me Q!
After signing up to Q WPM over 2 months ago, the day had finally come…a very popular place to Q…
DISCLAIMER: Let’s mosey for a block and back to the lawn in front of the Tulane sign.
COT:
-SSH x 30 IC
-Arm Circles x 30 IC (15 ea. dir.)
-Mt Climbers x 20 IC
-J-Lo’s x 20 IC (aka Pickle Pounders)
Let’s mosey to the base of the Mountain. Form two columns and Indian Run to the top. At the top, it’s time for some Dora. Partner up, one partner runs down the top incline and back while the other partner starts on 100 Crossfit Merkins for the team. After the team completes the Crossfit Merkins, then 200 Imperial Squat Walkers, and 300 WWII sit-ups. We almost finished the sit-ups but our time on the mountain was done. Let’s mosey down and to the nicest grass in the city…if not the world, for some Mary.
Mary:
-Penguins x 20 IC
-Wife Pleasers x 20 IC (a strictly no-eye contact event…even though I could feel Seaman checking out the pax, DADT)
Mosey to the Virtual Flag to finish on time. Don’t want to get chastised by RY….
Countoff, Namerama, Announcements, Shoutouts and a prayer.
Thanks for letting me lead Uptown, it was worth the wait.
(no-show) Hawg inspired me to take the Q at The Uptowner for the very first time. 4 PAX joined me for an unseasonably warm and humid morning at the VSF. Thanks, Tool, for joining me a few minutes early for some pre-Thang ISI work.
The Thang: Burpees. But first: SSH x25 just to get the blood flowing. Then Burpees.
10 minutes of Every-Minute-On-The-Minute rounds of 10 burpees. Fortunately, PAX had JV to help us all keep count. 1. <Darth Vader Breath> 2. <More Darth Vader Breath>. 3.
Gee that was fun. Go grab a Rock
10 minutes of EMOM AMRAP of a squat-curl-press-and-back-down routine with your rock (Start standing, squat down to pick up the rock. Curl up. Press up. Go back down to squat to place the rock. Stand up again.) YHC had to explain at least twice to Heisenburg that one does not throw the rock down, but gently places the rock at the bottom of the squat.
6 minutes of EMOM Burpees. Because the world needs more Burpees.
10 minutes of EMOM with our Rocks again.
1 minute left – Burpees!
I’m sorry to disappoint you, Fracsac. I know you came for the full 45 minutes o’ Burpees that you were promised. Maybe next time. I appreciate your courage in showing up for it (unlike others who apparently chose to fartsack instead)
Close with intentions, remembering those suffering through violence, sickness, natural disasters. Ask for wisdom and patience to see and execute God’s vision for each of us. In particular, YHC asks for blessings on his son and all high school seniors as they continue the process college applications and decision making. May God shine a light on the path for each of them.
Thank you all for chance to lead. Next time at The Uptowner, we may graduate from 17 minutes of burpees to 20 minutes…
YHC thankfully looked at the Q roster the night before, saved from the humiliation of being lumped in with other Q’s that fartsack their duties. Arriving at the AO a few minutes early, YHC strategically placed several cones out for a partner exercise that’s been brewing for some time now. If an odd number of Pax shows, well then we’ll just have to figure it out. When 0530 came, an even number of Pax was standing tall prepared to enter November with a bang! A brief disclaimer, and then….
Mosey to the track for a quick warm up:
SSH IC x 31
Sun Gods IC x 10 Forward and 10 backwards
Mosey to the nearby youth baseball diamond where the cones were set up. Quick note: Mumblechatter was flowing freely during the warmup. Would it continue during the next evolution?
Doricides
Partner Up. Four rows of cones are set up to mimic a gymnasium. There are baseline cones, set 1 is 10 yards down, set 2 is 20 yards down, set 3 is 30 yards down. Partner 1 begin Exercise. Partner 2 does suicides beginning at baseline, completes one burpee at set one, returns to baseline, completes two burpees at set two, returns to baseline, completes three burpees at set three and returns to baseline to swap with partner. Cumulative exercises consist of 100 8-count Body Builders, 200 Big Boy Situps, 300 Squats, 400 Imperial Walkers. This was a real mumblechatter killer!
Pax completed the Doricides at 0610, so time for 5 minutes of Mary:
Flutter Kicks IC x 20
Hello Dolly IC x 20
Real Freddie Mercury IC x 20
American Hammer IC x 10
Tin Snips IC x 20
Return to the VSF
Count off, Nam-o-Rama, announcements, Intentions, and closed with a prayer.
Please take a look at the Q sign up sheet and take advantage of the open spots to Q.
Thanks for posting with me today!
Twelve hours prior to post time for The Stomp, the Q list had an empty slot so YHC grabbed it as to avoid the “who’s on first?” routine in the gloom. As our PAX grew to five, we were off in a mosey to get our usual Tuesday running fix. Here’s what we did:
Run the bayou route, 15 min out and 15 min back.
Once back at the track, run as many laps as possible until 6:08 on the dot then meet in the infield for a COP. In lieu of 6 Minutes of Mary, we opted for Cinco de Cardio which included 5-1minute intervals of cardio packed exercises with an 8 second transition period in between. This was a timed tabata-like routine going all out with the following exercises: up downs, semi-circle mountain climbers, red bull low country crabs, plank jacks, and burpees. Judging by the lack of mumble chatter this proved to be a doozy.
Mosey back to VSF where time expired. COT to seal the deal.
