Warm up: 15, IC. Self love, imperial walkers, Merkins, arm circles(forward and backwards), hillbillies, shoulder tap merkins, hi jack hi Jill, toe touches, plank jacks and 20 side straddle hops ic.
Thang: 6,8,10,12 emom. Burpees, kettle bell swings, squats (with coupon), Merkins. After 2 sets a mosey around the caboose. 2 more sets and another mosey. One more set and finished with some stretching. Dark Wing Duck prayed out. Thanks for the Q, see you in the gloom.
Tag: Fletch
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6,8,10,12 E.M.O.M. – from Fletch
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45 gets you hate! – from Jose10k
74 degrees after a mini hurricane the night before made for a mild morning beatdown. A few of us were still suffering from illnesses from the beginning of the week, so it was a simple workout. BBQ was mourning the loss from last night football game, Moby was promoting his juicing regiment that gave him radiant skin and a vascular system that revivals a 30 year old, and Einstein was still promoting Geritol. KISS, was the theme of the morning. After a warm-up, moseyed to the side of the parking garage for a DORA. Partner 1 runs a loop, while partner 2 completes 50 big boys, 100 copperhead squats, and 150 merkins. Rinse and repeat until each man completed all exercises. 2 calf raises each step back up stairs. COT, Moby prayed us out. That’s all I got y’all. Work is calling. See some of y’all at the Gipper tomorrow to run with the Wacker.
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It Only Take Two – from Mobydick
Apparently the usual PAX really like hot and sweaty. An amazing cool and breezy morning graces the AO this AM. Fletch and Mobydick kicked off our workout with a good solid stretch session of about 10 minutes GG, CP, AC, SSH, IW, WM etc etc
After a good loosing up came a plain old thing. We each secured a coupon and proceeded to complete 5 Sets of Presses/Curls/Rows/Kettles/Squats x10. Not the most brutal workout but it worked a sweat in the otherwise cool and breezy morning.
Count and COT to closeout -
Up and down with the cards! – from BBQ
Up and down with the cards! 3 answered the call this morning. The average age was 66! 1 year older than Wednesday’s beat down at the Gipper. We started with the usual dozen warm ups. A mosey lap on the top deck to finish the warm up. YHC used a deck of cards to set the exercises. Hearts were Copper Head squats. Diamonds were hand release merkins. Clubs were 2 as 1 LBC’s. Spades were drawers choice. The card number and face card drove the reps. 2-14 with aces 14. Diamonds came fast and furious. Spades drew side straddle hops, gas pumps, cherry pickers and others to mix it up. We had 7 cards left when ran out of time. COT with Nameorama and BBQ prayed us out. It was an honor to be up and at’em with these fine young men!
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Gorilla Instincts – from Jose10k
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 -
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….