Having signed up last minute this morning I decided to rinse and repeat one of Shooters workouts.
Warmup: 10IC Arm circles, forward and back, Cherry Pickers, Imperial Walkers, Toe Touches, Windmills and SSH.
Thang: Pax moseyed to the rock pile and picked up coupons and continued on to the side of the courthouse. Gorilla complex is 8 rep’s of curls, kettle swings, presses and merkins. Mosey down the greenway and do 8 monkey humpers. R and R for 8 sets. Completing this we returned the coupons and did 20IC SSH’s. Moseyed back to the Gipper and did a round robin of Mary till time was up. Mobydick prayed us out. Always grateful to be a part of this group.
Tag: Einstein
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Gorilla complex – from Fletch
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52 Get-Ups at The A1c – from Einstein
Beautiful morning, at the A1C ~ probably nearing last of the pleasant days
before the heat and humidity really kicks in.WARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
shoulder rolls, book covers, popeyes, side to side lunges, etc.THANG: Deck of Doom – with one rule; everyone has to get up off their six
between card draws – hence the 52 get-ups.Diamonds – run up card value of stripes, back peddle return.
Clubs – merkins
Spades – scorpian kicks 2-is-1
Hearts – iron crossesMary: a set of Fletch Stretch hip openers wrapped up the workout
DarkWingDuck prayed us out with intentions for Fletch’s mom.
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The 2nd time trying to post this BB: Here we go! – from Jose10k
Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?
This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.
Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.
In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.
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Moby is back to running!! – from Jose10k
Ah yes, another fine gathering of elite athletes (and their AARP sponsors) at the peak of the A1C—where the air is crisp, the sweat is questionable, and the soundtrack is straight from your uncle’s favorite road trip mixtape. And yes Cowbell, most of my songs repeat. It’s the Pandora algorithm that suits me. I can’t help it if great music comes out of my hip pocket. A few usuals weren’t in attendance. We were without Fletch, BBW, and Darkwing. Surprising because the temperature was above the required 60 degrees for Darkwing to attend. Who knows?
This morning, a young stallion (that’s me) led a herd of silver foxes in a ritual of pain, otherwise known as “11s.” After a five-minute warm-up (which for some was just mentally preparing to move), the squad got down to business. Merkins at the top of the ramp? No problem. Copperhead Squats at the bottom? Sure, as long as no one’s knees filed a formal complaint. It was how we travelled back and forth was the interesting aspect. Introducing the ramp games:—a chaotic display of movement variety that could only be described as “fitness meets interpretive dance.” Sprints turned into backwards jogs, which morphed into side shuffles, then into karaoke steps (though some of us just looked like we were dodging bees). Forward lunges, reverse lunges, duck walks—basically, a leg day so brutal that tomorrow’s stairs will require a life alert button.
Just when we thought survival was near, it was time for a stair sprint, calf raises (because why not), and a ten-minute Mary session that made abs scream for mercy.
In the end, sweat was shed, egos were bruised, and somewhere, a classic rock legend shed a single tear of approval. See you all next time… if we can still walk. Two weeks from now, April 11th, Moby, the eldest of our group turns 75, and he has promised to bring the pain. Come out and pay your respects and be impressed with this young lads intensity.
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F3 A to Z – from Bushwacker
It’s a rare thing that seems to happen just a hand full of times a year, and when it happens it makes me envy my future self. That thing is the opportunity to visit F3 Northshore’s own Retirement Village in downtown Covington, also known as the Gipper.
So YHC figured he ought to throw down an equally, if not more, rare beatdown to the the PAX that make a 44 and 46 year old, respectively, the “kiddos” of the AO…WARMORAMA
In the interest of time Q kept it short and sweet and covered all the basics:
All IC x10:
Torso Twists
Self Love
Hi Knees
Butt KicksTHANG
The rep counts varied, as did IC vs OYO, but here’s a complete list of the exercises grumblingly (new and appropriate adverb) completed by the assemblage of PAX with the combined “experience” of more than 340 years:
Absolution
Big Boy Sit Ups
Cut-a-Flip
Dying Cockroach
E2K
Freddy Mercurys
Guantanamo
Hundreds
Indian Crab Walk(missed you Legal!)
Jackees
Killer B’s
LLCoolJs
Monkey Humpers
Never Cross Dolly
Obamas (Tanks’s favorite!)
People’s Air Press
Quixote (new exercise)
Rochamburpees
SSH
T Merkins
Upstraddle Hop
Van Godas
Werkins
XYs
Yurpees
Zombie CrunchesAnd so you see, from A to Z the PAX put in the work. Though grumbles did bely the fact that some of them did hurt. But certainly you’ve heard it said “no pain, no gain”, it’s true. So post tomorrow, if you dare, cause Wacker’s got that Q too!
SYITG
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SIR LUNGE-A-LOT rerun at the A1c – from Einstein
Cool this morning, on this second day of Spring, at the A1C ~ 41 degrees.
Beautiful Moon according to BBQ – a waning gibbous according to MobyWARMUP: all IC15x; toe touch, side staddle hops, snap-crackle-pops,
shoulder rolls, high jack hi jills, book covers, popeyes, shoulder shrugs, butt kicks,
high knees, etc.THANG:
Set 1 12 forward reaching lunges
12 regular merkins
repeat above set 1 sequence 2 more times
mosey down the stairs, then run up the rampsSet 2 12 lateral reaching lunges
12 pike merkins
repeat above set 2 sequence 2 more times
mosey down the stairs, then run up the rampsSet 3 12 posterior reaching lunges
12 scapula merkins
repeat above set 3 sequence 2 more times
mosey down the stairs, then run up the rampsMary: upper deck for some star jacks, dirkins , irkins, rocky balboas, freak nasties,
and a set of BBQ’s hip openersMoby prayed us out with intentions for Jose10K’s mom.
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Pi Day at The A1c – from Einstein
Pleasant this morning on the deck of the parking garage at the A1C ~ 60 degrees.
WARMUP: all IC14x; toe touch, side staddle hops, neck rolls(snap,crackle,pops),
shoulder rolls, high jack hi jills, book covers, popeyes, etc.THANG:
Pi (3.14)routine on the inclined upper ramp:
3 burpees up top, run down, 14 merkins at the bottom, run back; repeat 14 times
totals: 42 burpees, 196 merkins, plenty of runningMARY:
American Hammers with extension, big boy sit-ups, Jose10 wife pleasers, BBQ hip stretchGood to have DarkWingDuck back in action. We missed the stalwart Moby – as he was helping
a buddy with an early morning ride to the airport. Wonder if he took the golfcart.DarkWing prayed us out.