Muggy and dank where the pax gathered inside the Justice Center garage.
Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls,
hi-jack hi-jills, butt kicks, high knees, popeye punches, BBQ wings, shoulder rolls, etc.
With the rain YHC had to go to Plan B…the lesser of Plan A.
Thang-1: from the Exicon; “The Gross” 12 exercise with 12 reps of each. 12×12=144 hence The Gross:
burpees x12
merkins x 12
cobra squats x 12 IC
star jack jumps x12
plank jacks x 12
iron crosses x 12
lunges x 12 IC 2-1
box cutters x 12 IC
walk outs with a merkin x 12
zombie kicks x 12
star stretch x 12
side to side lunge x 12 IC
Thang-2: the Pax, in search of some moving air, heads to the upper ramp, the light drizzle and fresh air felt good.
Jose’s Lieutenant Dan routine up the ramp; lunges/squats, ascending count while maintaining the 2:1 ratio,
freak nasties up top, repeat Lieutenant Dan going down the ramp, then a backwards lunge up the ramp, some derkins
up top.
Mary: finished with a round robin of core
DarkWingDuck led us out with prayers for those suffering from Hurricane Helene
A bit cooler morning at The Gipper this morning ~ 68 degrees.
Arrived with Hammer & Jose just finishing their private workout.
The usual suspects; Moby & Legal, arriving soon after, with BBQ & PI rolling in hot.
Jose blasts off to teach his students
Warmup: all IC15x; toe touch, side staddle hops, arm circles, neck rolls, side to side stretch,
hi-jack hi-jills, butt kicks, high knees, scissors
Thang-1: Mosey to the Justice Center for Dora 1-2-3:
Partner up for 100 merkins, 200 LBCs, 300 squats – with partner one running up the prominade, up the steps
and return run to continue with exercising partner two’s count. Flip Flop
Thang-2: Along the Justice Center side yard: sprint to tree/light post, do a burpee, repeating as we make our
way to the other side of the Justice Center
Thang-3: at the Armed Forces memorial, partner up, While pax 1 bear crawls around the memorial…Pax 2 stays in plank position.
Flip flop
Thang-4: at the Armed Forces memorial, partner up, While pax 1 crab crawls around the memorial…Pax 2 stays in chill-cut
plank position. Flip flop.
T-Claps to BBQ and Legal for doing the crab crawl all the way around without stopping or modifying.
Mosey back to the flag as time expires
PI prayed us out. And t-claps to PI who made the drive from Slidell to join us at The Gipper.
Doubled the count from last Thursday.
Six runners of different paces and two Ruckers.
Weather was mild and after brief warmup and chatter PAX ran the old Route.
Returned for Mary.
Picture this: a crisp morning, the perfect time to not only crush some cardio but also question school board decisions, state decisions, soccer referees, basically life problems. Time for 11âs. Start off with 10 burpees at the front of the courthouse. Each burpee felt like gravity itself was personally offended that we dared to rise from the ground.
Once we peeled ourselves off the pavement, we âranâ (more like shuffled) to the stairs. Now, these werenât your average steps. Oh no, each one required three calf raises. Yes, three, because one just wasnât enough to make our legs scream for mercy. Then, at the top, it was time for freddy mercury core exercises. Because who doesnât want to feel like their abs are a pin cushion? It was here we found out how Hammer disregards referees instructions when it comes to Chainsaws wellbeing.
But wait, thereâs more! We dashed down a ramp that might as well have been Everest, looped around the parking lot, and did it all over again. Why? For fitness? For glory? To solve the mysteries of life? No, not today. Hammer and I concluded that solving world problems was best left for the crew at the scramble tomorrow.. Today, we simply survived, and that was more than enough!
It’s a crisp 62-degree morning, perfect for some quality pain. Enter the crew: **Darkwing Duck**(respect), swooping in like heâs ready to fight crime, **Einstein**(respect, respect), showing up with theories on why star jumps are the greatest, **Moby**(respect, respect, respect), low-key brooding because that’s just how Moby rolls, and then there’s Jose10K… yhc… the villain, taking all the flak because, apparently, you *asked* for this. Naturally, *hate* is served up hot for you.
Cue the ramp. It’s not just any rampâthis is where sweat meets tears. Weâre talking round robin style, because why stick with one exercise when you can juggle a whole bunch? At the top, 10 reps of anything horrible; at the bottom, more 10-rep torture. Between sprints, weâre shuffling sideways like confused crabs, jogging backward like weâre dodging regrets, and throwing in other random moves that only Einstein could scientifically explain.
As if the ramp massacre wasnât enough, the grand finale is 5 minutes of core at the top. Naturally, everyone has a brilliant suggestion for which core exercise to suffer through next. Itâs like a buffet of agony, and of course, everyone gets a turn.
In short: chaos, camaraderie, and a few too many ârespectsâ thrown aroundâexcept for me, yhc. I get none.
Not sure of the reason, but today proved to have one of the smallest PAX the Scramble has seen in quite awhile⌠YHC arrived to alone Steve loosening up by the light.. For a minute looked as though he and I would be the only Scramblers.. Not so fast around the bend comes Akbar strolling in. We start in on some warmups and then we are joined by Chewy.
The balance was perfect 2 Ruckers and 2 joggers (I use that term loosely) as we all know Steve is a runner.. He kindly enough decided to jog though, much appreciated. Ruckers out 20 and back and Steve and Q reversed the sidewalk run heading straight to the pier then backdown Monroe and weaving through Golden shores back to our sidewalk, which actually had some other patrons utilizing on this Gloom..
Returned with a total of 4.1 at a 9:42 pace I believe as the Ruckers were returning.
5 Red pills đ this Gloom for 0600. Hammer was early with Jose 10k so 6 total. Nothing much this morning but a short warmup of 15IC Arm circles, Toe Touches, Good Mornings, Selflove and SSH.
Moseyed to the garage for a Dora
P1 Carolina dry docks, squats and Flutter kicks P2 back pedaling half and turn to sprint the remainder.
Moseyed to back of courthouse for 11s box jumps or step ups, bear crawl steps Merkins at the top.
Returned to AO for 4 core exercises 15IC Little Manny crunches, dying cockroach, penguins and 15 OYO leg raises..
Prayed for safety with Helene approaching Florida and intentions for Fletches son in Orlando..
It was a late night for YHC, having to work the gate for back to back volleyball games at Folsom. Hammer texted late which gave me the extra push to have my feet hit the floor this morning to workout. Turns out Hammer had a late night as well, playing basketball. I donât know why, but I immediately thought of Will Ferrell in âSemi Proâ. It couldnât escape me. So this backblast will continue accordinglyâŚ
It was the crack of dawn, and the scene was set for another episode of “Jackie Moon’s Morning Madness” featuring *Hammer*, a.k.a. the Will Ferrell of fitness. Imagine a towering figure, looking like he just stepped out of *Semi-Pro*, hair probably a little too wild, and the attitude of someone who thought this was a casual stroll to the local Dennyâs but accidentally stumbled into a boot camp.
The route? Straight to the courthouseâbecause nothing says fitness like sprinting toward legal consequences. Once there, itâs not just your typical stair climb. Oh no, Hammer and his disciples decided hand-over-hand up the guard rails was the move. Maybe they thought they were auditioning for an action flick, or perhaps just figuring out how to avoid the cops they’d soon have to explain this to. Parkour was yesterdays theme at Grandmaâs, so YHC decided to bring it to the courthous.
At the bottom of the stairs, it was time for some Bulgarian split squats and step-ups. Three rounds total between the rails and the exercises at the bottom. Why? Because âJackie Moonâ believes in *more*. More squats, more ridiculousness, and apparently more pretending we’re not about to pass out.
Then, a casual jog (with a strong undertone of regret) to the front of the courthouse for some dirkins (decline push-ups because regular push-ups aren’t punishing enough), penguins (flopping around pretending to work your abs), Freddy Mercury’s (because why not pay tribute to the legend mid-workout?), and *wife pleasers* (for reasons best left unexplained). All of this while Jackie Moonâsorry, Hammerâcheered us on with his infectious âYou got this, baby! Feel the rhythm!â
Next up:3 calf raises for every single step to the top. By now, weâve lost count of the number of steps, breaths, and poor life choices. And to top it off, we had to pull a Lt. Dan back to the courthouse, which basically means more lunges than any reasonable human should ever have to endure.
Finally, we moseyed back to the Gipper like exhausted, sweaty warriors, having faced the ultimate test: surviving Jackie Moonâs courthouse of pain.
Restless leg day celebrates those of us, YHC included, who canât stop shaking a leg while sitting still.
Warm up: SSH, Grass Grabbers, arm circles, Self-love,, shoulder claps, other things.
Head to the pull-up bars for four sets of 10 pull-ups and 10 hanging leg raises.
Moses to the lakefront stopping at each intersection for 10 Markins 10 squats, with every other street corner, cobra or tempo style merkins and squats.
To the wall for four sets of freak nasties, shoulder taps, step ups, SupermanS, IC
Return the way that we came with previously mentioned the same exercises.
Mary at Center Court for LBC and 5 second plank
Count, name, YHC prayed us out with intentions for family, Pelicans son, and my cousin.
Announcements
Spartan race, October, The Manny has the Q on Saturday, several races coming up for the fall.
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacks
Thang: Mosey down Girod to the trailhead and back, stopping along the way for a round of âthe escalatorâ, aka âChewyâs Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder Bunnies
Somewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a âdonkey kick-offââŚselect your winner and get it right, and youâre exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
