Okay, I’ll be honest, between Einsteins skater workout on Wednesday and the Turkey Trot yesterday, yhc legs were at bit jello. So our Black Friday shopping spree involved mostly upper body. Following a nice warm up of various stretches and exercises, we lined up for our Friday deals. First, we brought the coupons to add to the money saving opportunities. We had alternate merkins, rows, and curls for those customers waiting in line, while shopper 1 made a loop around the store in whatever fashion they choose. Most picked a light jog around, some skipped, back peddled, sprinted, and when I say some, I mean just hogs breath. 4 rounds of that, fireman carry your coupon back to the gipper, followed by a slow walk back to the top. Cot, Hog prayed us out. Syitg gentlemen!
Category: Northshore
-
Turkey Day Leftovers – from Russo
Given the weather (slightly rainy), folks traveling, and day-after-holiday date, I thought I might be flying solo this morning, but like a shining light off in the distance, Quarterpipe moseyed to start to turn a table for one into a table for two for some Post-Thanksgiving leftovers. No turkey, all dessert for us!
Warmup (10-20x IC)
– Sealjacks
– Toe touches
– Arm circles
– Good mornings
– Cherry pickers
– Butt kicks
– Imperial walkersThang
Inspired by Grundy last year: Leftovers
Timed reps – AMRAP in time given. The number of reps combined that are below the target, the Pax performs.
So if the target is 30, and each of the 2 HIM does 28, we collectively do another 4 each. MATH!
The menu:
Jump squats: Time 30 seconds, target 40
Merkins: Time 30 seconds, target 40
Lunges: Time 1 minute, target 40
LBCs: Time 45 seconds, target 50
SMC: Time 30 seconds, target 40
Big boi sit-ups: time 1 minute, target 35
Burpees: Time 1 minute, target 25l
Shoulder taps: Time 45 seconds, target 100
Freak Nastys: Time 30 seconds, target 35
Step ups: Time 1 minute, target 30
Durkins: 25 seconds, target 30
Jump overs: 30 seconds, target 30
Squats: 45 seconds, target 40In between some rounds, we moseyed some, slalomed the columns some, and splashed around in the puddles from the overnight rain some.
3 minutes or Mary, with crunchy frogs, penguins, and gas pumps wrapped us up.
COT, Name-o-Rama, Announcements, and Prayer wrapped us up.
Good times this morning.
SYITG
-
The Pelican Emerges from Anti-Hibernation aand The Wack is Back! – from Bushwacker
After declaring 33 degrees too cold for his bones, our most recent south shore transplant (& from what I hear from The Duke potentially my future in-law) Quarter Pipe bowed out from Q at the Splash Pad. Fortunately the stars were aligned: my schedule allowed, Akbar stayed local, and Steve needed to redeem himself. All combined for the return of the Wack! BONUS: as the beatdown began in earnest, a set of headlights rounded the corner. No, it wasn’t Cowbell, but the recently-memorialized-by-Russo Pelican returned (Marsh was actual return) from his summer hibernation
WARMORAMA
x10-15 IC:
SSH
Windmills
Imperial Walkers
Fire HydrantsTHANG (AKA WHACK ATTACK… last one I promise!)
Mosey to the tunnel, and paired off. P1 ran down the tunnel, burpee in the middle, up the other side the returned running backward up the near side. P2 did the following:
Burpees
Squarts
Hammers
PlankMosey back to the “flag” where the PAX switched for 2 rotations between 4 stations, 1 minute each:
25lbs Farmer Carry across the great lawn and back
25lb Prisoners Carry up and down the stairs
SSH
Freddy Mercs/Flutter KicksCOT
No time for Mary, so count, name, and yours truly took us out with words of inspiration to send the PAX out into a day flush with potential.
It was great to be back in the driver’s seat, and I greatly appreciate my brothers for hopping on the wacky bus with me once again in the gloom! (sorry, had to slip that last one in;)
-
SPEED SKATING at the GIPPER – from Einstein
Inspired by a visit to the Milwaukee WI Pettit National Ice Center and a skating session on the Olympic Speed Skating Oval
check it out https://thepettit.com – and a bad case of thigh envy, I looked into dry land speed skating drills. So that, what was, on the menu this morning at the Gipper.Warmup:
all 20xIC: Toe Touch, Peter Parkers, Side Straddle Hops, Parker PetersThang: All in speed skater position; two sets of ten excercises – one minute work, then one minute rest; totaling 40 minutes
1 up and downs
2 alternating leg up and downs
3 alternating leg up and down with a one leg jump (alternating)
4 push back and recover
5 five squats and one jump-up
6 side to side shuffle, slow and low
7 dry skate – staying low, speed skater form
8 dry skate – adding in a jump-up
9 low walks – walk a distance forward while in speed skater position, then backward still in skater postion (I triple-dog-dare you to try this over a distance)
10 one minute skater position squat holdMary 15xIC flutter kicks
Count-o-rama
Bird led us out with a prayer
-
Christmas Decoration Mayhem – from Pass Interference
Arriving at The 007, the city of Slidell had began decorating for Christmas and put up a drive thru display, directly in front of the restrooms (the normally shovel flag location. Pass Interference and Hogs Breath thus parked in front of the boat ramp.
The duo quickly decided to Co-Q and created an on the fly beatdown.
Warming up with some Copperhead Squats and a Motivator round. The Thang consisted of a deck of death, some coupon mosey, a few sprints and lunge walks. A fun time was had by all!
Ended with a COT and Coffeeteria at Starbucks -
Burn, Burn, Burn – from Akbar
Wicket and I arrived home from the F3 Campout around 2pm, just in time to air everything out and start washing clothes, when some friends came over for a couple of hours. All of the sudden it was 6pm and YHC remembered he had the Q. During said camping trip, yours truly literally fell into a ring of fire (for about 2 seconds). Long enough to feel the burn, burn, burn. After it was clear that everything was OK, Whacker quickly said he would change my name to Johnny Cash. Knowing that mobility may be an issue, blocks were on the menu for today – with a burn.
Warm up
SSH, IW, Grass Grabbers, Self-Love, Butt Kicks IC x 15Thang
Grab the coupons starting with 10 reps moving down the assembly line until all have finished, if you finish early plank for the 6.1. Grave Diggers
2. Curls
3. Shoulder Presses
4. Skull Crushers
5. Brick Flyes
6. Renegade Row Merkin (20 lb Dbell)Jog down to the mailbox and back.
QIC made a couple of changes since the Grave Diggers and Renegade Row Merkins took so much time, and took out the run. We did 5 more rounds, increasing reps along the way for 15, 20, 25, then decreased by 5 until time was called. After each round we bear Crawled to half court, skipped the rest of the way. Then Bear Crawl half, and backpedal.
1. Curls
2. Shoulder Presses
3. Skull Crushers
4. Brick Flyes
5. MerkinsMary
X 15IC Little Manny Crunches, LBC’s, Flutter Kicks, Hello DollyTime called, Count, Name, and Hammer prayed us out.
Thanks for showing up and following my lead.
SYITG – Akbar
NMM
• Although it was in the 30’s, no dampness made it bearable.
• Good to see Steve back out again at the Marsh.
• The knee injury was laughable on some exercises – especially warm up – since I couldn’t lift my left leg above 5 inches.
• Got to here about Hammers Eagles concert with his daughter, talked about camping, football, and a host of other things. -
If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k
6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.
The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG
-
If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k
6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.
The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG
-
Battle Bots – from Russo
Mid-50s and drizzle this morning, but the heavy rain passed overnight so a pleasant start to a Tuesday at Granny’s. Late-arriving crowd had me wondering if I would need to modify, but ‘Whacker and Chewy pulled up just in time for a trio.
Warmup (All IC)
– Seal jacks
– Toe touches
– Cherry pickers
– Arm circles
– Butt kicksTHANG
Battle:(1) High card performs the exercise, reps based on the count on their card
(2) Low card performs 3x the count on their card
(3) All others 2x the count on their card
Rounds:
– Squats
– Hello Dollies
– Calf raises
– Apollo ohnos
– Freak Nastys
– step ups a
– flutter kicks
– Shoulder taps (2 is 1)
– American hammers
– Monkey humpers
– Merkins
– Smurf jacks
– leg raises
– Rosalitas
– groiners
– murder bunnies
– Wide merkins
– crab cakes
– durkins
– big boy sit-ups
– star jumps
– donkey kicks
– SMCs (2 is 1)
– jump squatsIn between every 4-5 rounds, we slalomed the columns and back pedaled back a coupe times.
Mary IC:
– LMCs
– Gas pumps
– Crunchy frogs
– PenguinsCOT, Name-o-Rama, announcements, and prayer closed us out.
I enjoyed the fellowship, gents, thanks for joining/reading.
SYITG
-
Splashing solo – from Russo
Fitting that today is 11/11 as 1 was the number today.
I let the Spirit guide me this morning around the pad with:
– Calf raises up the steps of the pilot house (3 each step)
– 2 sets of 10 urkins and 10 freak nastys
– Lt. Dans (up to 5 and 10, then back down again)
-5 trips quickly up and back down the pilot house
– 25 crunchy frogs
– 25 penguins
– 25 flutter kicks
-25 crunchesOne minute Tabata for shoulder taps, and one minute for pew kneels
In between each of those groups, I slalomed the columns and back pedaled back, twice each trip.
I grabbed my makeshift ruck sack and went up and down the pilot house 5 times, then two more slaloms and back pedals with the ruck sack.
Called it a little early since it’s Friday.
I did say a prayer in thanks for all of the Veterans today, asking God to continue to bless our country and all of us. I also focused my prayer on those that fly solo more than we do. Most of us are blessed to have family/friends/loved ones, and even if we don’t, we can rest knowing we have a brotherhood. But we’re the lucky ones, so my prayer was for those that are struggling with any form of loneliness or emptiness to feel the power of God’s spirit and His love.
SYITG
