After a quick warmup of imperial walkers, toe touches, mountain climbers, windmills, SSHs, and seal jacks, the PAX headed over to the Justice Center for some ballgames. Operating in a cone demarcated field, the PAX played a passing game with a tennis ball. Various permutations with various penalties for fumbles had the PAX working hard on their ball skills. Tanked Up was particularly adept at handling the ball, and one can only think he gets lots of practice. At any rate, fun for all and then we traveled back to the shovel flag for our countorama, nameorama and prayer. Thanks for letting me lead guys. Krazy Ivan this Friday at 8 p.m. Mandeville Lakefront gazebo with F2 afterwards at the Barley Oak.
Tag: Fletch
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Are you ready for some football? – from Shooter
Well 4 PAX will be ready to come off the bench if called on by coach.. At least that’s the thought following YHCs chosen beatdown for the gloom at the A1c.. Arrived midway to the top of our 3 story parking garage across from the Justice center with the likes of Jose10k and Fletch standing around mumble chatting..
YHC joined in as Jose10k tried quizzing the Q with a reference to a movie or a song potentially, until he quickly realized this guy has less than an ounce of Hammer like abilities when it comes to quoting or naming specifics… As Moby and Sonny rolled in the PAX got started on the warmup..10IC Grass grabbers, Windmills, Imperial walkers, Cherry Pickers, Self love, Toe Touches, Scorpion kicks, Superman holds and finished with some alternating bridges..
Thang
1st and 10 (Exicon)
Basically 11s with 100yds between. 1 Burpee/10 Merkins, 2 Burpee’s/9 Merkins, etc. etc. etc.Moseyed down to the 1st and partnered up for P1 wall squat P2 Carioca down half F/J and returned back pedal halfway turn and sprint..
R/RFinished up with Mary
20IC LBCs, Flutter kicks and alternating elbow to knee 10IC..Wrapped up with announcements and thoughts and prayers to Akbar…
Until the next Gloom 👍🏼👊🏼✌🏼!!!
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Boss Boss….The Chain Plus – from Mobydick
The Gipper had a perfect morning for The Chain…Plus. The PAX was small so we all got plenty of drag time. After a brief untaxing stretchy warm up the 4 of us ran a block to where the chain was laid out on Columbia St then of we went dragging it back the way we came through the oxlot a block away. Then another block run to get the Plus…two brake discs from my recent brake job 40 lbs or so and back to thread the 100’ of chain through them. Now we are ready. A count off to keep the 4 of us organized. Number one YHC took of with both end of the chain and dragged the brake disc as far as the burn would let me. Mean while 2,3,4 did an exercise. When the rattle if the chain stopped they ran the 100 yards or so and number two picked up the chain ends and dragged it back as far as he could go while 1,3,4 did the exercise choice of 1. When the noise stopped of we run to stopping point and 3 takes it back mean while the pax does what 2 suggests til tge noise stops and of we run. Hopefully you get the idea thank for 45 minutes nobody stopped doing something. Four round trips each brought us to the final block long drag back to the truck. Einstein seemed to go forever though he had to stop once fir traffic and found out how hard it us ti regain momentum.
A final short mosey to the flag and an obligatory SSH x10 to take us to COT and a prayer.
Turbo you missed a good one. -
Only 2 at the A1C – from Fletch
Took a shooter workout and modified it a bit. Jump rope at the bottom of the ramp, chains at the top, kettle bell at the other end. 60-40-20 reps at each station while partner 2 did 10-20-30 of chest, core, and lunges . Four rounds total, and it was time. No one from Atlanta showed up here either Russo
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On the first day of Christmas my True Q gave to me… – from Mobydick
YHC has never been a big fan of running. But the season and the setup was too tempting. Downtown Covington provided the setting by randomly placing lighted 12 days of Christmas all over. The thang was run from one to twelve and add an exercise and that many reps at each day. The placements meant the route crisscrossed downtown multiple times. On the first day of Christmas your Q gave to the pax one kraken burpee and off-we go. The second day added 2 toe touches the third added 3 windmils +4 lunges +5 merkins +6 squats +7 swimmers + 8 monkey humpers +9 interior walkers +10 cherry pickers +11 SSH +12 crunchy frogs. Add up the multiple rinse and repeats and the nearly 3 miles of mosey and a good time was had by all. The COT just happened to end at the real flag pole in front of the courthouse.
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A1C Cornucopia – from Einstein
A cool 39.5 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, even a gaseous pax would prove ineffective.
Warmup:
all 20xIC: numerous
then, off to the ramp for a backward run down the ramp, out to the street and up the stairs returning to our starting pointThang:
using parking lot stipes as our template, and the four corners for core exercise pit stops, we did even more numerous things – hard to believe.All had fun
Count-o-rama
Rock-A-Chaw Fletch led us out with prayer.
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Leg Day at The Gipper – from TurboTax
Five PAX walked away from this morning’s beatdown at The Gipper with a little less pep in their step. After a warmup of Imperial Walkers, Shoulder Taps, Toe Touches, Peter Parkers, Squats, Parker Peters, Seal Jacks and Mountain Climbers, all 10x IC, we headed over to the Justice Center for some partner work.
Partner 1 kicked started our first set of exercises with box jumps on the Justice Center benches while Partner 2 bear crawled to the next set of benches and then crawl beared back to relieve Partner 1. The Partners combined for 50 box jumps.
Following on this first effort, we rinse and repeated the concept combining 50 Hand Release Merkins/Run up the Justice Center Steps and down the Ramp; 100 Leg Raises/Run up and down two flights on Justice Center Parking Garage Stairs; 100 Curtsey Squats/Run down the ramp and backpedal up the ramp; 100 Mountain Climbers/Run up the stairs, 1 burpee, then run down the stairs.
We then made our way back to the shovel flag with a stop for some Bobby Hurleys, 20x OYO.
Oh yeah, we enhanced most of our traveling today with lunges, toe walks, skips, and carioca.
Two minutes of balance challenges once we made it back to the shovel flag. Countorama, nameorama and then Fletch prayed us out with another solid beatdown in the books.
Thanks for letting me lead guys and thanks for joining me to start another great day.
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STARjacks and STRIPES at the A1C – from Einstein
A cool 41 degrees at 5:15 a.m. atop the Justice Center Parking Garage. With the air so fresh, it would make a can of Febreze blush.
Warmup:
all 20xIC: ToeTouch, SideStraddleHops, ShoulderRolls, ButtKicks, Swimmers, HighKneees, NeckRolls, Scissors(BBQ excels at this), WindMills, One Minute of RockyBalboasThen off to the ramp for a serpentine run down the ramp, followed by a serpentine backpeddle up the ramp, more or less in an Indian Run fashion.
And for the record, I’m lobbying to have the “Indian Run” renamed to “First Citizen Run.”Thang: using parking lot stipes as our template, and the four corners for core exercise pit stops:
Round One: Lunge Walk forward two parking spaces and Lunge Walk backward one parking space – traversing the whole uppper deck
at the corners; iron crosses, hello-dollies, rosalittas, front-to-back leg swingsRound Two: StarJack Jump at ever-other parking stipe, increasing the jump count by one every-other stripe; (first stripe 1 jump, next stripe 2 jumps,
next stripe 3 jumps…) – traversing the whole uppper deck
at the corners; across-the-body leg swings, merkins, shoulder tap merkins, crawl bearCount-o-rama
Always good to hear the banter and mumble chatter at F3 – just like a bunch of brothers, which we are.
Rock-A-Chaw Fletch led us out with prayer.
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If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k
6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.
The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG
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If it hadn’t been for Cotton-Eye Joe I’d been married long time ago Where did you come from, where did you go? Where did you come from, Cotton-Eye Joe? – from Jose10k
6 crazy HIM braved the cold weather this morning to join for a wacky 90s inspired musical. I reached out to the Mandvillians, and they didn’t disappoint. We even were blessed by a wonderer from Slidell. Warm-ups: SSH, self love, grass grabbers, cherry pickers, torso twists, hello jacks hello jills, and high knees all IC TEN count.
The thang: First song: Cotton Eye Joe as promised. A very Hammer inspired workout to this song. SSH during the song while doing a burpee every time Cotton Eye Joe was mentioned. After that was done, switched the music to a little classic rock, to do a little modified dora. Partner 1 back pedaled halfway across the parking garage, the ran the rest to the other side. Back pedaled half way again, then ran back to the starting point. Then partner two did the same. Each partner had to complete 100 crunches and 200 squats. They got to tag team to do 300 merkins. We circled up to do 10 minutes of Mary, round robin style. Each person called out their own exercise. The music included Aqua’s “Barbie girl”, Haddaway’s “What is Love”. A great selection of 90s classic music. COT and Hammer led us out in prayer. Thank y’all for letting me lead on this chilly morning. I am better because of my brothers. SYITG
