12 days of Christmas song and exercise rotation. Assorted warmups. 12 each. My cadence still needs improvement. We did an exercise for each of the 12 days of Christmas and in rotation like the song. We ended up doing 144 HR Merkins, 264 squats, 360 LBC’s, 32 burpees, 80 arm circles, 84 jump squats, 48 leg kicks, 40 torso twists, 38 SSH’s, 30 mountain climbers, 22 crunchy frogs and 12 star jacks. We ended right on time and 0600. Namearma. Hammer prayed us out. His message was helping others at Christmas and all year round.
Tag: BBQ
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Cornucopia at the Gipper – from Einstein
a cool 41 degrees at The Gipper
and after a short disclaimer…
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
Thumb Drives, Swimmers, Neck Roles, Mummy Kicks, Scissor Hops, maybe some more…
and a new one from BBQ called the “Cornhole Picker Dance,” which is hard to describe, but picture Afgan soldier trainees trying to learn semaphore signals, and you’ll get the idea.Thang:
Onto the Upper Deck of the Justice Center Parking Garage, via reverse lunges and sprints up the ramps
with BBQ again providing the entertainment, with his Seinfeld-esque company Turkey trot story, where he beat his office nemesis in front of a large spectator crowd. He attibutes his swiftness to F3.
Then, atop the deck, we did strenuous core excercise at each corner and in between corners we did even more torturous exercises at every other parking spot stripe.
Then… we did all of that in again, but in reverse.Mosey back to the invisible flag.
Count-o-rama
Bean leads us out with prayer.Thanks guys. Always extremely decent of you letting me lead.
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Cards again! – from BBQ
It was a beautiful and crisp morning on the top deck. Warm ups were self love, arm circles, cherry pickers , grass grabbers, imperial walkers, hill Billy’s, mountain climbers, inverted mountain climbers, and side straddle hops. We ran a light lap around the deck. A deck of cards came out. 4 exercises for each suit. They were jump squats, hand release Merkins, leg lifts and LBC’s. 2’s were 2 reps on low side and aces were 14 reps on the high side. LBC’s reps were doubled. The 2 jokers brought in a Einstein favorite, Starjacks. One Starjack every other line across the parking lot one way. We got thru the deck, 2 jokers and 4 additional cards. Nameorama and prayer to finish.
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Last Minute with the Usual Quartet – from Jose10k
Being at the ballpark till late at night, YHC forgot he had the Q this morning.
What do you do in a pinch, you throw together a workout from the IRON PAX challenge.Warm-up: SSH, self love, then BBQ finally shows up. Torso twists, cherry pickers, then Moby finally shows up, good mornings, grass grabbers, and arm circles.
The thang: Grab a coupon and mosey to the courthouse. 25 reps per exercise, run 30 yards to the steps, up the steps, then back down and 30 yards back. 8 sets of curls for the girls, 7 sets of squats, 7 sets of shoulder presses. There was more planned but we ran out of time. COT and Moby prayed us out. Thanks for letting me lead gentlemen.
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B.L.I.M.P.S. on the Upper Deck – from Einstein
Short disclaimer…
Warmup:
all 15xIC: Toe Touch, Side Straddle Hops, Grass Grabbers, Good Mornings, Hillbillies, Shoulder Shruggs, Imperial Walkers,
Thumb Drives, Smurf JacksThang:
On the Upper Deck of the Justice Center Parking Garage
Running to each of the four corners doing the following
1st round 5×4 Burpees
2nd round 10×4 Lunges (2 is 1)
3rd round 15×4 Imperial Walkers(2 is 1)
4th round 20×4 Merkins
5th round 25×4 Plank Jacks
6th round 30×4 Squats
Totals: 20 Burpees,40 Lunges, 60 Imperial Walkers, 80 Merkins, 100 Plank Jacks, 120 Squats, about a mile of runningMosey back to the invisible flag for a few minutes of Mary: Rocky Balboas, Leg Lifts, Scuba Steves, Hello Dollies, Iron Crosses
Count-o-rama
Jose-10K leads us out with prayer.
BBQ enlightens the PAX with his “tricks of the trade” on “aging” gracefullyThanks guys. Always extremely decent of you letting me lead.
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The deck on the upper deck! – from BBQ
A mighty 5 worked the deck from the upper deck of the A1C. The warm up was 20 reps of self love, boxers, torso twists , arm circles forward and reverse, grass grabbers, mountain climbers, Willie Mays and Side Straddle Hops. A 52 deck of cards with 2 jokers and 2 bicycle card instructions. The cards were drawn one at a time. Hand release Merkins, jump squats, leg lifts and LBC’s were done according to suit and card number. The total reps done for each were 85 except for the LBC’s that were doubled and hit 170. The joker draw was a lap around the upper deck alternating forward and backward run and the other was a lap alternating karaoke. The bicycle card draw was 20 crunchy frogs and the other was 20 Freddie Mercuries. We had 2 minutes left and stretched. Fletch had a good one and new one to me for hips. Ask him to demo. We finished with the nameorama and COT. Moly Dick prayed us out and challenged us to help each other and the community. Thanks for the opportunity to Q!