8/14/2022 marked my 54th lap around the sun. What better way to start my 54th year than with a Renaissance birthday Q.
Warm-up – 20 Imperial Walkers IC, 10 Windmills IC, 54 SSH IC.
Mosey toward the lake for 5 minutes of EMOM burpees.
Mosey around the lake and stop at the wooden path for IC Right Leg Step Ups (27 ish), LBC’s (25ish), Left Leg Step up (25ish).
Mosey to the Singing Oak (She was not singing) for some rings of fire. A. Two rounds of Merkins holding a plank and then B. Two rounds of Squats holding the Al Gore position.
Continue Mosey around the lake stopping at the benches near the Rentals. IC Gas Pumps and Dips
Mosey to Pier for some Jack Webb – only made it up to 5 rounds. (A little sore after the St. Vincent 500)
Mosey to Steps on side of Museum for some calf work. IC Calf Raises x 25 IC, Slow Calf Raises x 20, Toes in x 15, Toes Out x 15, Left Leg x 5, Right Leg x5.
Mosey to the back for 5 Sunday Mornings.
Mosey to the flag for some Mary, we each took a turn leading a round of exercises until time ran out.
COT
Tag: FracSac
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Double Nickle Minus 1 – from Heisenberg
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It Wasn’t the Game Played, But It Was the Game Played – from Boo-Boo
Disclaimer given and a mosey to the rock pile area for a warm-o-rama consisting of typical warmup exercises such as SSH, 4-count Abe Vigodas, MC, PP, IW, and mountain man poopers.
PAX were instructed to grab a medium rock, one that could be used for triceps extensions. Rudy felt there was a dichotomy in the instruction bc a medium rock and triceps extensions do not go together. YHC set a repeating alarm for 5 minutes. Every time the dog barked, PAX had to do 5 burpees. Rinse and repeat.
PAX were directed to the parking lot behind the gym. While in route, there was mumblechatter between Fast Tax and YHC about the unusual breeze, which YHC thought was typically associated with rain at this time of year.
Pax lined up in the parking lot for Lt. Dans to the gym. As we arrived at the gym, the rain started. Change of plans! PAX were instructed to assume the People’s Chair under the covering, with their rock, to complete overhead presses and curls in cadence. Occasionally rows were thrown in for variety.
As the rain increased and the parking lot started to hold water, Bogey felt a significant draw to play in the puddles. PAX were directed to the deepest puddle for facedown Aquamans (Supermans in a puddle), followed by face up Aquamans. Only three PAX elected to stay under cover and missed out on the fun. It was noted that these kind of shenanigans would ever be attempted at an uptown beatdown, while also pointing out that our uptown brother in attendance was all in!
Rinse and repeat the peoples chair routine and Aquamans, adding Abe Lincolns to the puddle fun.
At one point, PAX went balls to the wall while attempting shoulder taps. Only Fast Tax was able to complete said maneuver, so it was quickly changed to vertical merkins in cadence.
Rocks were returned and mosey back to the flag for a COT.
While the surprise rain storm was not in the game plan, it was the game played. Adaptability is a pillar of effective leadership, and this group was very encouraging and accommodating.
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6 rounds of 6 minute AMRAPs – from Hokie
Checking in on Sunday evening and seeing The Scrum needed a Q, I took it
Warm-o-rama
Slow VIGODA x 15
SSH x 15
Imperial Walkers x 15The THANG
Each round will consist of
1. Approx 30 yard Bernie Sanders
2. Then run back to starting point
3. 8 burpees for AugustAfter those three buy-ins to each round
Follow with the remainder of the 6 mins with 15 reps of each of the three exercises then rinse and repeat the 3 exercises for AMRAP in the time allottedRound 1
– Bobby Hurley’s
– Speed humpers
– Low slow SquatsRound 2
– Bolt 45’s
– Lunges F
– Lunges BRound 3
– KB Swings
– Curls
– Shoulder pressRound 4
– Merkins
– Mountain Climbers
– T MerkinsRound 5
– Shoulder Taps
– Stiff arm merkins
– Angle Grinder (Merkin/Knee tap)Round 6
– Chest press
– LBC
– Flutter KicksWe then closed out the final 3 minutes with stretching.
I will rinse and repeat this with a few modifications in rounds 2 & 4
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One Sunday morning at the Renaissance… – from Heisenberg
A grateful eight joined YHC at the Renaissance
Warmup – Imperial Walkers, Abe Vigoda, Grass Grabbers, Wife Pleasers, SSH, Arm Circles, Overhead Claps, Seal Claps, Moroccan Nightclubs, 8 count body builders.
Mosey to Track for some Hades (400,200,100) We stopped about half way to the track for some flutter kicks.
Worked back to the museum stopping at each bench for 5+1 merkins.
Paused for some Mary – Real Freddie Mercury’s, American Hammer.
Mosey to the back of the Museum
Time for some Motivation with the Motivator (deconstructed SSH with 10 rounds going from 10 to 1)
Time for One – Sunday Morning
COT – A prayer of gratitude for a beautiful morning. We prayed for Tenderloin’s recovery and Ms. Bev (Surge’s neighbor who recently passed away) and finished with the Serenity Prayer.I was nice to meet Bullseye and glad to see Belloc back violating his doctors orders.
Coffee followed at PJ.s where we were joined by Hokey
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Uptown Bakers Dozen – from Fracsac
YHC was alerted to a Down Range Pax needing an Uber to a beat down. Being the hospitable type, YHC volunteered to take said Pax to the Bird Cage.
Lucky for YHC the Bird Cage needed a Q.
Arriving early, the normal well lit alley of trees was found to be dark, so no go there. Grab some cones and set up along walking path.
Not having made it uptown in awhile, new faces were seen. It’s good to move around!
At 0530 disclaimer was given followed by a mosey to the brick area at the entrance to the alley of darkness. Normal warmup, then mosey to cones.
First up – Lucky 7 BLIMPS
7 burpees at first cone, 6 at second, and so forth. After 1 burpee run the parking lot loop and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.
During Lucky 7s O’doul’s pulled me aside and told me I needed to step things up and that my workout was weak. I pretended that I couldn’t hear him, deafness is a great crutch at times. He hung back with me to push me, tempting me with next seasons fig harvest. Better step it up! This guy is a beast!
Next up, suicide burpee 11s.
Do a burpee, run back to start line. Run up to 2nd cone for two burpees, run back to start line. Continue until 11 burpees.
Times up, thank goodness.
COT
NMM
YHC had to get Chew Toy back to his hotel, so coffee was missed with the Uptown crew. I’ll be back!
Unfortunately we only got to 94 burpees, but pax were told to feel free to do the additional 6 on their own….
Joking aside, O’Doul’s really is becoming a beast. He pushed hard and never quit. Brown Bag is raising a solid young man and I’m honored to have had the opportunity to lead.
SYITG
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Then there was 2 – from Bongo
Despite the manly Broga going on at eh Children’s museum, gaining say 10 pounds on last weeks vacation ain’t coming off in the beatdown, so I needed to create my own with no place to hide during it. Fracsac was there for the ride too. Here is what happened:
SSHX 20
Peter Parker — 15
MC -15
Arm Circles 10 each
5 burpeesOff to planters by lake front, the circle of benches too wet and other residents I did not want to bother….
10 dips at each planter run back to start line X 411 on the levee at Canal blvd. Squats and Burpees with Burpees counting up
House of Pain (3) stations — Bernie Sanders up levee for counter. Smell of rotting crawfish stayed with me for the day….
Back for some Mary
LBCs X 20
Flutter kicks X 20
Hold Plank 1:00 minuteCOT between 2 as we pray for our career directions with our mutual employer.
Still a long way to go and diet changes.
See you in the gloom and on the radioBongo
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Ethanol burned our shoulders and got in 100 burpees – from Hokie
Ethanol reached out several weeks ago to let us know he was posting down range and loves to Q
Warm up at meeting spot
Windmill x10
Frankenstein x10Main event – mosey to parking lot
Thunderstruck SSH/burpees
Indian merkin lineMosey to shelter
Dip/ incline merkin 50/40/30/20/10
With v ups/iron cross/Freddie Mercury in between each setMosey to parking lot
Parking lot burpee suicide 1-11Mosey to flag
99 burpees is not 100 so1 burpee & COT
Ethanol closed us out reminding us to be humble
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You Were Warned! – from Fracsac
YHC arrived a little early to set up for what would be a serious beat down. The Pax started to join, wondering why they didn’t seek a different AO since this was clearly labeled “This is gonna suck.”
A Down Range Pax from Waxhaw arrived with a couple minutes to spare, glad YHC planted a flag today. Jingles had no idea what he was getting himself into….At 0530, disclaimer given with a short mosey to the field for a warmup, which consisted of normal stuff. Only things worth mentioning were the Toy Soldiers and Moroccan Night Club where dancing was highly encouraged.
Motivator – a deconstructed SSH. That got the Pax attention!
Seven cones set out 5 yards apart for Lucky 7 BLIMPS.
7 burpees at first cone, 6 at second, and so forth. After 1 burpee run to other end zone and back and wait for the 6. Continue with Lunges, imperial walkers, merkins, plank jacks and squats.Deconstructed Burpees – squats, thrusters, merkins, thrusters, squat jumps. Once complete, put it all together for burpees with the 30 seconds remaining.
Mosey back to flag for COT
Thanks for joining me today.
SYITG
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Mad Basketball Skills – from Fracsac
5 Pax showed up to get the week off to a good start at the Renaissance.
Warmup was the usual stuff facing the bacon.
Next up was stations.
Station 1 – Burpees AMRAP
Station 2 – kettlebell swing with coupon
Station 3 – Frac Special with the 60 lb sandbag – Sweetness
Station 4 – Big boi sit-ups
Station 5 – Dribble the basket ball back and forth in front of NOMA- Timer
Rinse and RepeatNext up 11s on the steps of NOMA- burpees and squats
Next was a basketball passing drill to the back of NOMA- 4 dribbles max then pass. Penalty for losing control or excessive dribbling. We did 8 counts.
Sunday Mornings
Return to flag with passing drills and 8 count penalties.
COT
T claps to Surge for EHing our newest Pax Bullseye! Welcome!!
SYITG