After spending two days in Pensacola swimming with my nephew, I got in at 9 last night. Tired, sunburned,and very sore. But that’s never an excuse to miss the A1C. 78 degrees outside, 92% humidity, still not a reason to skip the A1C. I was thinking about taking it easy, however, a traveler from far away (Slidell) rolled up at exactly 5:15. Anyone who travels that far, deserves a quality beatdown. To be honest, I hadn’t planned a workout. I was planning on making it up as we went. Warm-up: you know how it goes
The Thang: Mosey over to the butterfly garden to pick up a coupon each. Mosey over to the side of the courthouse for a Shooter inspired Gorilla workout. But while walking there, a wise voice came over me. YOU INTENSIFY TO MODIFY. Y’all know who this wise voice is, wisdom beyond his years: that’s right, Hammer’s oldest boy: PickAxe. How do you intensify the Gorilla workout? That’s when I thought of another F3 brother, none other than the stepfather of the splash pad, Russo. I have to throw him a little love, I mean, we hate on him quite a bit. It’s his own fault, he opens his mouth about his lack of taste in 80s and 90s movies, it just makes him a target of ridicule. One thing that we can not make fun of, his intense workouts. And one of his favorite exercises is: murder bunnies. So that’s how we intensified this morning’s workout. 8 reps of each exercise, curls, shoulder presses, kettlebell swings, and merkins. Then murder bunny to the first intersection. 8 gorilla squats, then rifle carry the block back to the start. Returned the blocks, back to the top of the A1C for 5 minutes of Mary led by Hogs Breath. YHC had to leave to bring his car back for his daughter to use. As always, it was an honor to lead you gentlemen. Thanks for read. Hammer’s offspring has the Q tomorrow morning. Mark it in your calendar, and plan to show. July 28th marks the 3rd anniversary of the A1C. Come out and celebrate with us. I do hope that our cross town rivals will join us too. SYITG
Tag: Bushwacker
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Gorilla Instincts – from Jose10k
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Music and Respect – from Jose10k
As y’all have probably learned that the cross town rival splash pad AO has a lake and a tunnel. The stepdad of both the Splash pad and Grandmas, Russo, has pointed out several advantages of both AOs. Russo is a smart man who is a great salesman. His back blasts are epic, creative, and inspiring. So YHC was curious if he could sell his AO, the A1C, like the stepfather sold his AOs. And it’s so simple: Music and Respect. That’s right gentlemen, at the A1C, you will always have music and respect. Rock n roll is always blasting, and the average age is over 50 (much respect). Top that Russo, I doubt you can, however, I eagerly anticipate reading your blackblast to see you try. I’ll leave your questionable movie choices for another backblast. FYI, how can anyone not like the Goonies. That’s damn near unamerican.
Humid, check, hot, check, a group of highly motivated men ready to work out, check.
Warm-up: y’all have been to a beat down, you know how that goes
The Thang: Music, yes, music. We began with the Cupid Shuffle, a nice 4 minute song in which participants did shoulder taps until the song lyrics make you shuffle to the right 3 times, the left 3 times, butt kick into the air 4 times, followed by 6 mountain climbers. Then back to the shoulder taps.
Open the trunk for various goodies, coupons, 35 lb plates, and 30 pound dumbbells. Pick your poison for some 11s on the ramp. Shoulder presses at the top, slow squats at the bottom, rifle carry your weight up and down the ramp. Finish it off, return the weights to the trunk, exactly 5 minutes of Mary. COT, with Moby praying us out. The summer heat and humidity is officially here boys, stay hydrated. Grundy is bringing the pain tomorrow. Thanks for letting me lead and thanks for the gentlemen. Goonies never die! Life is like a box of chocolates…. -
The Walking Wounded – from Russo
Shooter kindly left out from the Scramble backblast that YHC took a dive right at the outset of the run.
We’re talking “Had a nice trip? See you next fall.” Stop, Drop, and Roll territory. I imagine from a viewer standpoint, one might think I had some experience with movie stunts with the way my body gracefully tucked into a ball and successfully executed a half side / half forward roll, elegantly regained my footing, and stylishly picked my stride back up. These things happen when a Rucker is forced to become a runner.
Because he’s a standup guy, Shooter asked later in the run if I was ok, and I was. Not even my ego was bruised, because that would require me to take myself seriously. It was more important to give our DR visitor Dingey a memorable post to take back to NC. I didn’t feel any after effects until later in the day, when both my big toe and wrist felt some pain from the morning mishap. Popping a couple Advil, I thought “ooooh, tomorrow is going to be interesting if I can’t use my hands or feet.”
Undaunted, I arrived at the Pad ready to give it a go. I thought about fartsacking and resting up. The combination of Murph Monday, Steve destroying my soul while smiling on Tuesday, an eventful Scramble, and an impending Lakefront Saturday with Coupons (Zoopons?) made me question whether I should submit my hobbled body through another beatdown. Alas, a confirmation from Bushwhacker that he would post meant YHC had to as well.
Right under 70 degrees to start. ‘Whacker didn’t want me to feel alone in posting at less than 100%, so he braved a cold / bronchitis / pneumonia / COVID to offer me some company. My plan was to go back to basics at the Pad, highlighting the various areas that make it (and by extension Granny’s) so unique.
Warmup (10x IC)
– self love
– Toe touches
– Grass grabbers
– Cherry pickers
– High knees
– SealjacksThang
Pilot house
– Calf raises (3 each step)
– Mexican jumping beans
– Ladder (2 forward, one back)Columns
– Suicides (5 merkins at each stop)Benches
– 10 IC Freak Nastys
– 10 IC step upsBus Stop
– 10 BSSs (2 is 1)
– 20 jump overs
– 20 urkinsStage
– Tabata (45 seconds, then 20 rest)
– Monkey Humpers
– Squats
– Mummy kicks
– Gas pumpsGrassy Knoll
– Jack Webbs (up to 7)Trailhead grass
– Lt. DansMary (all 10x)
– Penguins
– Flutter kicks
– Crunchy frogs
– LMCsCOT, Name-o-Rama, Announcements, Prayer, in that order, wrapped up our morning.
SYITG
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A Trio of Tabata – from Jose10k
Cool morning, perfect temperature for a tabata. The usual crowd showed up, so YHC opened up the trunk of his car for some props. Some coupon work up on top of the A1C. 45 sec on, 15 sec break round robin tabata. The music was blaring, and the workout began. Exercises from squats, shoulder presses, wife pleasers, a ton of core, a lap around top, calf raises, shoulder presses, triceps, etc… Dark Wing prayed us out. Remember, bring your gloves and a coupon to Zoolanders beat down tomorrow, probably won’t be any music though. Later gents.
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Diamonds in the Gloom, No not the bling bling kind!! – from Shooter
Wanting to give the Q grand master Russo a break from the Q sheet, YHC decided to signup for Grannies.. While I am sure many PAX celebrated their M’s on Mother’s Day with brunches, flowers, dinners, chore lists or some maybe even supplied a Diamond or (2). Not sure on the last, but the only bling served on this Gloom would be the glistening glow of sweat as the street lights at the Treen center reflected off the PAX as we completed the Exicon 7 of Diamonds..
Another amazing difference into the New year is YHC has experienced an ON time Cowbell at two occasions recently.. Not sure if he is prepping for the arrival of his twin boys? Or the soon to be awakening of feeding time? Maybe it’s simply the fact that he missed the F3 brethren in the Gloom and doesn’t want to especially miss a minute of Wacker chatter?
Whatever it is, the PAX of course are happy to have him back in our presence regardless..Warmup
All 10IC (with the help of only Russo) in the beginning..Arm circles, Torso twist, Abe Vogadas, Grass grabbers, Mummy kicks, Butt kicks and Cherry pickers..Thang
7 of Diamonds
Burpees/Sprint
Jump squats/back pedal
WW1 or WW2 sit-ups/Carioca
Alternating Irkins/Derkins/Staggered Merkin/recovery walk
Sister Mary Catherine’s/skipping
Flutter kicks 2/1/Mosey
Carolina dry docks/MoseyReturned with the 6 at 6 for the count, announce and COT..
Appreciate Zoolander for the close in prayer and until the next Gloom 👍🏼👊🏼✌🏼!!!