After a brief delay due to technical operations errors the pax preped for the thang with some SSH GG SL OHR NR x15 or so. Then a workout curated by Sworkt. With an ipad guiding pax did 30 sec intervals of practically every core exercise known to man with 5 sec transitions and 30 second break every 4 exercises. A good sweat worked up by all even on a most pleasant morning. COT and Dark Wing prayed us out
Category: Northshore
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Get your Rucksack – from Waterpik
Despite the drop in temps and beautiful mornings, ruckers have outnumbered runners at the scramble the past couple of weeks.
The Q sheet is empty, please sign up to Q.
Have a good week guys
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Pit Stop at the Cindy 400 – from Hogs Breath
Practice run; Week three of iron pax challenge
YHC awoke, made a ritualistic Cup of Joe and wrote out the IPC on a whiteboard, with an orange marker. Then travel to the 007 to prep the battle space for the beatdown.
The orange marker looked great in a well lit kitchen, however, in the Gloom, the color was not so great. YHC received a text from Pass interference, he fartsacked!
The beat down was this week’s third iron packs challenge titled the Cindy 500! It sure was a challenge!
Both packs got all the way through round four before time hit at 6:15. Not wanting to keep these HIM 2.0s waiting, YHC called it. So the beatdown was a good practice round for IPC week three!
All in all, it was a great beatdown in the cool, fall weather!
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Saints hangover – from Russo
YHC was not moving swiftly to let his feet hit the floor this morning, but as always, glad they did, because we finally made it into only the upper 60s for a clown beatdown. There’s nothing sad when we have a break from stifling humidity and local sports teams were victorious.
Thang
Good ol’ deck of death. Rep count and exercise were based on suit and number. Deck was split into four groups below.
Between groups YHC moseyed among the various columns like one of those obstacle course dogs. They do it better.
Hearts – freak nastys
Diamonds – step ups
Spades – durkins
Clubs – BSSsHearts – shoulder tap plank jacks
Diamonds – lunges (2 is 1)
Spades – Monkey humpers
Clubs – donkey kicksHearts – ballerina squats
Diamonds – SMCs
Spades – imperial squat walkers
Clubs – Star jumpsHearts – leg raises
Diamonds – V ups
Spades – Gas pumps
Clubs – Crunchy frogsCOT, Name-o-Rama, and prayer to close.
SYITG
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To Hell with the Devil – from Akbar
And the devil is running (and the title album of Christian metal band Stryper’s 3rd album.) After Iron Pax week 2 and the BDE Burpee Mile – feet, shins, and lower back hurting – YHC went back to the basic building blocks. The good ole Four Corners.
Conditions: 67 degrees!
PAX: Bushwhacker, Duke of Hazzard, Moby Dick, Waterpik, Hammer, Akbar, Turbo Dog
Warm Up: SSH, Hilbillies, Imperial Walkers, Cherry Pickers, Self-Love, Windmills, Grass Grabbers, High Knees, warm up jog down to the first block
Thang – 4 Corners
2 exercises x 10 OYO at each corner of the court, with block carries in between. Rinse and repeat until time. Instead of Christian Rock, or Heavy Metal, we opted for Grover’s Camp playlist.Rounds
(1) Chest Press, Rows
(2) Shoulder Press, Prisoner Squat
(3) Skull crushers, curls,
(4) LBC, Freddy MercuryMary: LBC’s, JLo’s, Plank, Mountain Climbers, Little Manny Crunches
Great to start my week off with y’all.
SYITG – Akbar
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Escalating IPC – from Russo
75 degrees to start this morning, for a split IPC / non-IPC beatdown at the lakefront.
Warmup – there was one, but Jose had YHC distracted with discussion of soft hands, tailbone skin, and defibrillators.
Thang
7 for IPC week 2 (lots of running, modified burpees and merkins) and 5 for non-IPC, including Steve who joined us about halfway through because the 4 of us were basically camped out in front of his house arguing about the merits of Notre Dame’s schedule and the coaching acumen of Brian Kelly.
Non -IPC was what YHC calls the Escalator: 10 round of 10 exercises. Each exercise gets a rep count from 1 to 10 depending on round. 55 reps for each total. Or, as Chewy succinctly summarized: “So, Soduku?”
Exercises
– Partner merkins
– Jump squats
– Leg raises
– Star Jumps
– Imperial squat walkers (2 is 1)
– Donkey kicks
– Big boy sit-ups
– Wide merkins
– Kid N Plays (2 is 1)
– Murder bunniesCOT, NOR, Annoucements, Prayer. Big thanks for the healthy Cowbell twins, special intentions for Egg Toss’ mom, Steve’s MIL, and JV’s sister.
Turkey trot is coming, sign up to Q, show up to get beatdown. Step out of your comfort zone and make a weekday beatdown, even if it has to be the A1C.
I appreciate all of you HIM. SYITG
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Slide Ruler at the A1C – from Einstein
A pleasent 72 degrees at 5:15 a.m., at the A1C, atop the Justice Center Parking Garage.
Warmup:
all 15xIC: toe touch, ss hops, neck rolls, hill-billies, swimmers, imperial walkers,
high knees, grass grabbers, butt-kicks, hi jack hi jills, side stretches, etc.Thang
Using the parking lot stripes for a template with 2 parking stripe increments. Perform 2 Burpees, 4 Lunges, 6 Plank Jacks, 8 Squats, 10 Merkin. Sprint to the wall, mosey run back to the starting stripe stepping up two spaces. Repeat 12 times.TOTALS:
24 burpees
48 lunges
72 plank jacks
96 squats
120 merkins
12 sprints
12 mosey runsCount-o-rama
Hogs Breath led us out with prayer.
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We have a backblast – from Russo
Thank you Notes for doing most of the heavy lifting.
Warmup (all 10x IC)
– Self love
– Toe touches
– High knees
– Torso twists
– Grass grabbers
– Imperial walkers
– Cherry pickers75 degrees to start today, as the Pad welcomed back its favorite 2 sons.
Thang
Mosey to the lake and back, stopping at each block for some exercises, and to catch my breath after giving blood yesterday. Exercises included:
– 10 merkins
– 10 kid n plays ( a new one YHC came up with, where it’s a backward lunge followed by a high knee extension to the front)
– 10 big boy sit-ups (crunches on the way back to save some tailbone)At the lake:
– Freak nastys (10x)
– Urkins (10x)
– BSSs (5x each leg)
– Durkins (10x)Over to Rip’s where it was 2 minutes of calf raises followed by 2 minutes of steps.
Back at home base, COT, NOR, Announcements, and prayer, in that order.
Good mumble again today, with a reminder that tomorrow is IPC at the lakefront and in all likelihood, I’ll have a non IPC beatdown planned.
SYITG
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Regulars out – from Waterpik
With many of the regulars (shooter, Russo, Zoolander, steve) out this week, there were only 2 posting in the gloom for this week’s version of the scramble.
The cooler temps have been a welcome change in recent weeks.
Thanks for the post, Hammer. Other wise I would have been a sad clown today. -
An Iron Pax on a day to never forget – from Hogs Breath
Upon this Patriots Day YHC showed and planted the shovel flag, then walk the sidewalk circle placing three cones for the 100 m.
Soon Twinspan, and Pauly D arrived, the three began their warm-up, and then straight into the iron pax challenge week two.
Since the 007 has a nice sidewalk in the shape of a circle and at almost 900 feet, this provides good equal spacing and a great running surface. With week two of iron pax call for running 400 m, then performing either BDE Merkins, or BDE Burpee’s between each lap. A good part about the 007 track, is this required running in 1 and 1/3 of the circle, thus the position of the merkins and burpees rotated each time.
For 45 minutes the three pax hurled and committed themselves to this glorious feet. And sweat, tears, puke, and crying ensued, and that was all the first round!
All pax gave it to her all for quotation “you versus you”. On the completion of the beat down several people stoped to admire the shovel flag and one woman inquired if it was for 9-11, we gave her a quick overview of F3, but asserted that it is a day to never forget!
Yhc is always truly humbled, and there is no other place to be than in the gloom with my brothers!
