After an abbreviated warmup, YHC chose three stations for a roundrobin of several exercises increasing by 3 @ each station each round. Merkins, squats, lunges, more merkins, and big boys.
Then taking a cue from Hogs, we did a slow mosy around the Christmas lights and stopped for squats at Santa’s sleigh, and some other miscellaney until time was called.
An overcast damp AO greeted the PAX this morning. Apologies to the runners. No moseying. After a 10 minute stretch and a little butt kicking and SSH YHC turned over the workout to the Tabata app. 45 sec exercise 30 sec rest. 6 exercises SSH/squats/merkins/crunches/freddie mercuries/box cutters 5 sets of each 1 minute between sets. Timed sets give everyone the chance to pack in all the reps he can.
COT. and prayer for acceptance.
YHC threw together a simple but strenuous workout this morning, that consisted of
Warmup:
– SSH
– Copperhead squats
– Imperial Squat Walkers
First Thang was a a slow-mosy merkin mile, where 5 of some exercises were done at each driveway. We varied the exercises at random points through the mile.
Second Thang, and this is when Pauly D showed up, we did a modified version of Hindenberg BLIMPS. With two stations, we performed 3 of the first exercise (Burpees), ran to station 2 and did 6, then returned. Then we followed in increments of 3, beginning with 9 and then 12 Lunges (one as one). Then continued through Imperial Walkers (NOT the Squat version), Merkins, Plank Jacks and Squats.
Did a little mosy at Hogs’ suggestion to get us to the end of our time.
First things first, yhc seriously considered calling an audible and fartscking this morning. It was only that yhc knew he had a commitment to show up and Q.
As yhc pulled into The 007, there was Pass interference waiting and eager!
Warm up:
SSH, buttkicks, mountain man poopers, squat + touchdowns, and arm circles
The thang:
YHCE recently saw an Instagram reel which explained 95% of men over 40 will never sprint again in their lifetime.
So we began with a couple of combine style 40 yard sprints. One pax kept a timer while the other would sprint, then mosey back and switch. Rinse, lather, and repeat for three rounds.
A round of pull ups.
Then a best of a 3, backwards Sprint.
Next on to the strength portion of our combine, we mosey’d over to the rock pile, and grabbed the biggest coupons we could muster.
Three rounds of chest press, and three rounds of squats.
Back over to the flag for agility. A few rounds of twinkle toes, which included left, right, foreword and backward shuffles, and dropping for a merkin.
Finished off with a lap mosey and COT.
Thank you for giving me the opportunity to lead, and knowing pax counted on me for the Q.
Ladder drills are difficult…even more difficult when it’s cold. At least that’s our excuse. Today we did a mash up of 1st&10 and 7 of Diamonds and threw in a ladder drill for some agility. Success…no injuries! (Though I’m still untangling the ladder) Had a few minutes to spare at the end of the beat down, so we decided to experiment with the F3 workout deck and finished up with some Mary. Today was my first Q and it is confirmed that I cannot count. Thankfully my brothers can!
Another Route 66 themed beat down on 10/6 and following YHC ‘s 66th birthday! A quick warm up as YHC was late and we needed to get to the thang. A BLIMPS. 6 spots for 6 different exercises and different reps. 6 Burpees then mosey to 12 lunges ( 2 as 1 and half forward and 1/2 backward ) then mosey to 18 Imperial walkers then Bobby Hurley every third parking spot line to 24 Merkins then mosey to 30 air presses then mosey to 36 squats and finish with a Travis Kelce every third parking spot line ( a 3 point stance!) . Most of the PAX completed 6 rounds. Bushwhacker and Hogsbreath intensified and did 8+. There was music. Route 66 song in warm ups and XFM’s Classic Rock BBQ channel. We ended with a few stretches. COT and BBQ prayed us out. It was a honor to lead this PAX. The big bonus was another breakfast by Stella. Umm great! Bushwhacker brought flower and made my M’s day!
Practice run; Week three of iron pax challenge
YHC awoke, made a ritualistic Cup of Joe and wrote out the IPC on a whiteboard, with an orange marker. Then travel to the 007 to prep the battle space for the beatdown.
The orange marker looked great in a well lit kitchen, however, in the Gloom, the color was not so great. YHC received a text from Pass interference, he fartsacked!
The beat down was this week’s third iron packs challenge titled the Cindy 500! It sure was a challenge!
Both packs got all the way through round four before time hit at 6:15. Not wanting to keep these HIM 2.0s waiting, YHC called it. So the beatdown was a good practice round for IPC week three!
All in all, it was a great beatdown in the cool, fall weather!
MUCH better weather all of a sudden today for a split beatdown. YHC, who is hot and sweaty when it’s a December morning, might even call is “mildly pleasant”. Up is down. Down is up. Cats and dogs living together. REGARDLESS, what a blessing some relief from the oppressive heat was.
Warmup (10x, all IC)
-Torso Twists
-Toe touches
-Arm circles
-Grass grabbers
-Cherry pickers
Thang: While Grundy took half the pax in an IPC with coupons and AMRAP and burpees and pain, YHC took the other half on a cakewalk around the lakefront.
The cakewalk order:
45 Seal jacks
44 High knees (2 is 1)
43 SSHs
42 Plank Jacks
41 goof balls
40 squats
39 Hello Dollies
38 Calf raises
37 Apollo ohnos
36 Freak Nastys
35 step ups
34 flutter kicks
33 butt kicks IC
32 Peter Parker’s
31 imperial walkers
30 Shoulder taps
29 American hammers
28 Monkey Humpers
27 Merkins
26 Smurf jacks
25 wife pleasers
24 Rosalitas
23 crab jacks (crab position – think reverse plank jacks)
22 groiners
21 Bear crawls (counting your right hand as a rep)
20 murder bunnies
At this point, we said hello to a gentleman (Tom) working on his boat. Pik EHed him and he joined us for the rest of the walk. Come to find out, he knows Steve and Bird. Here’s to his rejoining is soon and getting a proper F3 name.
19 Wide merkins
18 Bobby Hurley’s
17 crab cakes
16 circle ups
15 Bulgarian split squats
14 urkins
13 Sister Mary Catherine’s
12 LMCs IC
11 diamond merkins
10 star jumps
9 donkey kicks
8 8 count body builders
7 merkins
6 Box cutters IC
5 Carolina dry docks
4 Wife pleasers
3 jump squats
2 burpees
1 minute plank
COT, name-o-rama, announcements, and prayer closed us out. Prayers for our brothers running the 5k today, a special intention from Zoolander, and a successful delivery for Cowbell and his M on twins A and B (soon to be renamed) this week.
Here’s to a good week for all.
SYITG
All YHC can say today is that he has the utmost Respect for the PAX he was privileged to lead today!! Having the availability to post the A1c with my gym partner away fixing to crush his qualifier, it was nice to have 6 men take the red pill 💊 on this 🥵 Gloom..
Warmup
10IC and 15IC
Arm circles, Torso twists, Cherry Pickers,
Toe Touches, Grass Grabbers, SSH, Imperial walkers, Hillbillies and Mummy kicks..
Thang
PAX moseyed to the Northside parking lot. Instructions were simple 5 burpee, 10 Merkins, 15 Jump squats, 20 Flutter kicks 2:1, 25 leg raises and 30 Mountain climbers 2:1.
Each station we added the exercise but also started with each of the previous. So the rep counts accumulated and some heavy breathing occurred. The hot 🥵 asphalt intensified the sweat, so much so that Jose10k rang out his shirt multiple times along the way mentioning the old sweat jug challenge and how he could have filled half the jug potentially just this morning 🤢.
Once finished we moseyed around the parking garage a found the hottest little corner with no circulation of air. There we located a barricade for the next instruction of overhead presses 25 OYO, while the PAX utilized the wall for JackWeb Burpees 1 burp 2 donkey kickoffs.
Moseyed to the opposite corner of the garage with another barricade available. Partners for curls with the barricade, while the PAX moseyed down and backpedaled back..
Moseyed back to the flag and wrapped up with count, announce and COT provided by Jose10k..
Appreciate you men following my lead and until the next Gloom 👍🏼👊🏼✌🏼!!!
With the leaves falling, and that pre-dawn glow in the air, it sure seemed like a fall day, until HYC stepped out of the air conditioning and got blasted by a 85* humid morning! The leaves weren’t falling from crisp fall air, but from dying in the heat! It was prefect looks for a fall Back to School day, but definitely not the air temperature!
Since Murdock was down in Buenos Ares, YHC choose a Back-to-School theme versus a Beach Body workout so running could incorporated. (Murdock is recovering from ankle surgery).
At 5:30 YHC began, thinking maybe some more would be late. Alas, it would be a lonely back to school day!
Warm Up – good mornings, toy soilders, world’s greatest, squat to raise the roof
First thing, yhc was excited for school, so he sprinted across the lawn!
Followed by Math class: a round of 11’s squats / merkins
Then on to Spelling with some ABCs – laying on the ground and spell the alphabet with your legs, a good ab killer!
It was time for a break, so on to Recess and Lunch! Sprint around the circle sidewalk, stopping four times for some a set of crab cakes!
Then Social Studies with Around the World lunges!
And finished out by dissecting that frog in Science class, three rounds of star jumps and crunchy frogs!
This brought me to 6:00 so I rounded out some Extra Credit, and went for a 1 mile jog to finish out on time! Thoroughly drenched with sweat, I had a good beatdown and formulated some plans for future beatdowns!
Till next time in the Gloom!
