Q did not have experience leading a stretch session so he used a routine from @Scantron:
Intermittent burpees by Frac and merkins by Air Wolf.
After an intense week of beatdowns it was appropriate to let the bodies mend.
Q did not have experience leading a stretch session so he used a routine from @Scantron:
Intermittent burpees by Frac and merkins by Air Wolf.
After an intense week of beatdowns it was appropriate to let the bodies mend.
3 Wisemen were seen preparing for His birth by traveling with “gifts” on their back. They traversed from Kenner towards the City and every 10 minutes stopped for 12 squats 18 lunges (December 18th) and 7 legs crossed merkins (as children have their fingers crossed these next 7 days waiting for gifts). Out 30 minutes and back 30 minutes.We closed praying for Steven Lindsey & his family as he prepares to enter through the Pearly Gates. We also prayed for those struggling in their marriages and prayed with gratitude for Colby & Camille. Thanks Mahatma & Vagabond for joining me.
5 High Impact Men gathered at the View for a Heavy beat down led by none other than YHC.
BayWatch , Hokie, Mahatma and YHC donned our rucks and one 60 lb sandbag known affectionately as Sweetness, disclaimers were given, then up the levee we went.
Warmup
SSH IC x 31
Grass Grabbers IC x 10
Abe Vigodas IC x 10
Arm circles IC x 15
There was confusion as the warmup left my fellow Pax longing for more? No Bat Wings? No Burpees? YHC informed these HIM’s that something far better awaits across the levee.
Once over the levee the excitement could barely be contained. A single yet heavy 10 foot railroad tie was just resting there, begging to be carried. YHC instructed two Pax to start carrying our special friend, with the rotation as follows:
Railroad tie
Railroad tie
Rest (Carry only ruck sack)
60 lb sandbag (Sweetness)
Rinse and Repeat…….
Once we made it to the staging area, we put our heavy friend away, which was where Tubbs found us.
It was time for a little catch me if you can. One Pax takes off with Sweetness while other Pax complete an exercise, then catch the sandbag. Rinse and Repeat.
Ring of Fire –
Merkins x 10 (5 and 5)
Catalina Wine Mixers x 5 (3 and 2)
Mary –
Crunchy Frogs
American Hammer
LBC
Tin Snips
On the way back to the flag, 20 Burpees OYO.
NMM
– YHC informed Pax to keep track of airplanes during the beat down. Only one passed, so we started our 10 Burpees. Then, as if on cue, a second airplane passed overhead allowing 20 burpees to be enjoyed by all.
– It was great to meet up with Tubbs. We hadn’t seen him in awhile, and he didn’t hesitate to jump in and take the sandbag. He really seemed to enjoy the burpees. He’ll be back, I just know it.
– Sure, it sucked to carry the railroad tie. Totally worth it! It will return, probably with friends.
Thanks for joining me to try some new things. I love you guys!
SYITG
Big thanks to the F3 posse for showing up for my b’day Q. Much appreciation and great coffeteria for 17 Pax.
Warmup –
Tropic Thunder (Clap) – Seal and Overhead Claps – 30+30=60
Billy Jack – One Tin Soldier – 60
Star Wars – Imperial Walker – 60
———————————————-
Get Coupons – Go to Lake Side
Cinderella Man (Up/One/Two Echo 1+) – WWII Situp Right/Left Cross/uppercut – 30+30=60
Matrix -(UP/Down count) Bridge hold 5 sec * 12, then Left/Right Plank Holds 12 sec each 5x
Blades of Glory (OYO) – Bonnie Blairs – 5 sets of 12 with Rocky Run up Levee 12 SSH Repeat to other side
Tenent (OYO) – Run up Levee backwards, 12 reverse Crunch on other side. 5x
(Coupon)
Lion King (pairs on timer)- Hold Simba (Coupon) – 12 Sec each, pass to partner while partner does Mission Impossible 5X
Deliverance – Make seated circle pass coupons left or right like paddling a canoe 1 round min
Finish w Something about Mary’s.
That’s a wrap on a beautiful day with great men.
After a disclaimer and focus on our credo & mission statement… we 5 Ruckers moseyed towards the Treasure Chest with our rucks, a 60# Sandy bag and two 50# sand bags. Every 4 minutes we stopped and did 10 seal burpees aka Heisenberg’s… after 5 rounds west, we returned the 5 rounds back. Just over a mile and 100 Heisenberg’s later we returned to watch some “A” steal my coconut water and threaten to steal my car.
We closed and lifted him up in COT
17.76 with 3 Pax at Baba WaWa with Rucks… 17 lunges (2 is 1) then 10 Heisenberg (Scott Landry) Seal Burpess…rinse and repeat 3 more times…
Repeat 4 more times with 9 double merkin burpees instead of 10…
so 136 Lunges with Rucks (2 is 1) in 8 increments of 17 with 76 Double merkin burpees for ISI
Finish with Ruck to Treasure Chest casino and back
4 PAX showed up for ruck workout along the levee featuring a little double-time rucking, a little farmer-carrying coupons, and a whole lotta sweat and sunshine.
We started the morning with a few Abe Vigodas, Grass Grabbers, and Side-Straddle Hops. From there we donned our ruck packs, grabbed a couple of coupons and moseyed up the levee for a Catch-Me-If-You-Can-style Ruck.
A single PAX began by rucking down the levee farmer-carrying coupons while the rest of the PAX planked. After the plank, the PAX double-timed it until the farmer-carrier was caught, at which time a new PAX grabbed the coupons and farmer-carried them further down the levee while the remaining PAX did squats and lunges. We repeated this doing American Hammers and Merkins until everyone had a chance to farmer-carry. Then we dropped the coupons and rucked/double-timed for a while before repeating the farmer-carry process all the way back to the flag.
Back to Flag for COT.
7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:
Mosey over the levee and circle up on the grass for a warmup:
SSH IC x 31
IW x 15
Grass Grabbers x 12
AC fwd and back x 10 each
Self love x 10
Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.
Ring of Fire 1
Bobby Hurleys x 10 while others hold Al Gore – twice around.
Burpees x 5 around the circle x 2
Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.
Ring of Fire 2
Squats x 10 while others complete monkey humpers AMRAP
Catalina wine mixers IC x 12
Back to bike path for repeat of last sandbag run
Ring of Fire 3
With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.
Motivator – Deconstructed SSH from 10 to 1
Continue with sandbag run to starting point and return to flag.
COT
NMM
– Thanks Heisenberg for bringing Sandy to keep Sweetness company.
– Glad to have Pass Interference from F3 Alpha near Atlanta join us.
– The weather cooperated for the most part.
– Coffeteria at Cafe Navarre rocked as usual.
– The pax seemed to enjoy this unique beat down, thanks to all for posting.
SYITG
7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:
Mosey over the levee and circle up on the grass for a warmup:
SSH IC x 31
IW x 15
Grass Grabbers x 12
AC fwd and back x 10 each
Self love x 10
Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.
Ring of Fire 1
Bobby Hurleys x 10 while others hold Al Gore – twice around.
Burpees x 5 around the circle x 2
Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.
Ring of Fire 2
Squats x 10 while others complete monkey humpers AMRAP
Catalina wine mixers IC x 12
Back to bike path for repeat of last sandbag run
Ring of Fire 3
With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.
Motivator – Deconstructed SSH from 10 to 1
Continue with sandbag run to starting point and return to flag.
COT
NMM
– Thanks Heisenberg for bringing Sandy to keep Sweetness company.
– Glad to have Pass Interference from F3 Alpha near Atlanta join us.
– The weather cooperated for the most part.
– Coffeteria at Cafe Navarre rocked as usual.
– The pax seemed to enjoy this unique beat down, thanks to all for posting.
SYITG
11 Pax made a choice to take the DRP on their journey to get right and posted to the Mothership. But 7 of those were posting to the Bawbwa Wawa and chose to push themselves with a ruck workout. With a couple shovel flags planted, disclaimer was given, then:
Ruck up and mosey to the Great Lawn. Dismount rucks for a quick warmup:
IW x 15
Abe Vigodas x 10
GG x 10
AC x 10 both ways
SSH IC x 31
Time to get down to business with the Alamo Margarita on the Rucks “Ruck ‘n Roll”. Sort of like an IPC for Ruckers!
As many rounds as you can compete in 45 minutes:
-Ruck Chin ups x 10 with ruck held
-8 count body builders x 10 wearing ruck
-Flutter kicks x 10 with ruck held
-Brickyard x 10 (#Crowdpleaser)
-It’s squat, curl, thrust up overhead, lunge each leg
-Squats x 10 wearing ruck
-100 yard ruck
With 5 minutes left, completed some Mary with Little Bo Peep and Humpty Dumpty.
COT with Mothership
• T-Claps to Catfish for getting 9 and SOGO for getting 8+. Several of us were in the 7+ range
• Big cleanup with F2 at City Park followed
• Coffeteria enjoyed by many!
SYITG