Warmup
GREAT LAWN STATIONS
25 Merkins
Run Backwards on long side of the Lawn
50 Air Squats
Bear Crawl short side
76 Bird Dogs
Run Backwards on long side of the Lawn
100 Flutter kicks 1-1
Bear Crawl short side
Rinse/Repeat 4x
COT
Tag: Kenna Brah
-
Full body beat down – from Kenna Brah
-
Alone but with integrity – from Kenna Brah
Simple warmup
Since I was alone, me and my trusty ruck plate got to work
10 reps 10 times
OHP
CURLS
ROWS
SQUATS
TRICE EXTENSION
DEADLIFT -
Perfect F3 weather – from Kenna Brah
4 PAX bravely faced the elements in the shadows of Thrillville
Appetizer:
Mosey to the GYM
Arm Circles
Tin Soldiers
Imperial Walkers
TwistsA version of Route 66
On the jogging path
10 Walking Lunge to next light – 10 Merkins for 3 lights
Bear Crawl next two lights – 10 Merk at each light
Rev walking Lunge next 3 lights – 10 merks again
At the entrance
3 station Rotation: 10 rep 5x
On your SIX and backup without using hands
Below parallel leglifts while on an elevated flat surface
Slow Squats
2 PAX left their phones in the open when rain came, so we hustled back to the Gym to complete the action
Finished with Mary
COTThank you!!
-
Rain, Pain and Gain – from Kenna Brah
5 PAX Showed up on a gloomy, misty, chilly or my Renaissance vQ.
Started with Imperial Walkers 20
Low Slow Squats 15
Arm Circles of 4 varieties @ 10 each
Tin Soldiers @ 16THANG
Stacking Exercise – Repeat the previous exercises at each stop along the way, stacking the movements.
As we mosey around the lake:
Start with 5 Burpees, Mosey
ADD to Burpees, 10 Merkins, Mosey
ADD to the prev ( You get it now) 15 LBCs, Mosey
ADD 20 Lunge Walks, Mosey
ADD 25 SSH, Mosey
ADD 30 Dive Bombers, Mosey
ADD 35 Freddy Mercury
Jaunt over to the back of the museum for SUNDAY MORNINGS
10 AIR PRESS in PEOPLES CHAIR Position
5 Donkey Kicks, hold last kick , then go into BALLS TO WALL for 1 press or hold 10 sec.
Did 4-5 rounds
Mosey to side stairs and up, 5 dips at the railing corner, then to Finish with MARYs -
2 is the loneliest number – from Kenna Brah
2 total Pax for the Scrum – reversed roles from W’ho, but same two PAX.
Quick Mosey to the Gym for Warm up
20x Imperial walkers
15X Torso Twists
15x Tin Soldiers
15x Low Slow Squat
Danced around some equipment – no joy there – moved on to Thing 1
For every Light Post To the Cultural Center, we did various things
L Side Linge – 5 Mercs
R-Side Lunge – 10 Dips at the Bench
Bear Crawls/10 Squats
Reverse Lunge/10 Wife Pleasers
High Knees/5 Mercs
Butt Kickers/10 BB Sit Ups
Other Assorted moves I can’t remember – ☹
Arrive at the Cultural Center –Thing 2 – DORA
100 Mercs
150 Squats
200 BB Situps
Timer Bernie up the Ramp and around
Thing 3 –
While 1 PAX Holds Peoples Chair – other PAX bounds up the stairs and does 5 Dips on the railing – 5 Rounds
AT the Ramp – Side Shuffle up and down the ramp
At the Entrance – 10x 10 Sec Wife Pleasers , Feet on Bench
Back to Flag – 3 Min Left –
Mountain Climbers
Plank HoldDone
COT -
KB & the Frac – from Fracsac
Kenna Brah was excited to see YHC, so excited that he immediately started doing burpees upon seeing me. “Could this day get any better?”, asked my inner awesome voice. YHC quickly remembered to give a disclaimer, then figured my older brotha from another motha might need a little warmup. So we began with SSH and did some other regular warmup stuff, ending with 10 x 8 count BBs. Then it was time to mosey to the levee to take advantage of the concrete apron that was begging for attention. Since KB (that’s what we’ll refer to him as now) wanted burpees, who was YHC to deny him, or should I say HIM? Elevens with burpees and merkins, stopping at the top of the levee for 5 squats each time. KB really seemed to dig it. We then moseyed to the benches for some Power Ups, derkins, dips, and Bulgarian Split Squats. Those Bulgarians really know how to deliver the burn, I guess that’s why they invented that style of squat. If anyone knows a Bulgarian, please EH him, we need more info on this split squat thang. We saw a couple planes, so we did more burpees, cause that’s kinda what we do. We finished off with some Mary, kickin’ it with the Scuba Diver!
COT
Great stuff!
SYITG!
-
Krazy Ivan IV: Speedy Sings, Fracsac Frowns – from The Hammer
It was the best of times, it was the worst of times, it was the age of wisdom, it was the age of foolishness, it was the epoch of belief, it was the epoch of incredulity, it was the season of light, it was the season of darkness, it was the spring of hope, it was the winter of despair…for Fracsac apparently. The man who has a folder on his phone dedicated to the Freedom Hammer was crestfallen for a second year running. Bordering on tearful, Fracsac and his Southshore breathern had to witness a spritely Speedy Gonzales hoist the Freedom Hammer in triumph after the Northshore thumped the Southshore for the Crazy Ivan IV, 257 to 153. Precision results, thoroughly vetted and audited by the governing body, are as follows:
1. Speedy Gonzales 31:22 (6:30 average pace)-recruited years ago by Jose 10k
2. Amnesia 33:55
3. In Time 34:07
3. Cowbell 34:07
5. The Hammer 34:34
6. Saban 35:09
7. Kuch 35:37
8. Steve 36:45
9. TankedUp! 37:20
10. RevSox 37:36
11. Sogo 37:47
12. Hog’s Breath 40:25
13. Thumb War 41:30
14. Bongo (time between 41:30 and 42:43-you should have found me afterwards Bongo!)
15. Snooze 42:43
16. Pelican 42:44
17. Shooter 43:34
18. Flea 45:16
19. BBQ 46.35
20. Russo 46:55
21. Jose 10k 47:38
22. Pai Gow 49:55
23. Baywatch (it was raining hard, lots was happening, Hog’s Breath was talking to me…sorry Baywatch I didn’t get your time)
24. Belloq
25. JV (not that JV, the other one) 55:19
26. Kenner Brah
27. McGiverAnd honorable mentions to PickAxe and Chainsaw, The Hammer’s 2.0s, who finished the first lap together in a blistering 13 minutes.
Thanks for coming out guys. You all get a trophy for participating in this unequivocally, completely stupid and utterly pointless annual competition. YHC was thoroughly impressed with the total disregard for your personal wellbeing and safety and looks forward to a repeat performance same time next year. Over and out.
-
Ho’ing in the Rain – from Logo
5 pax came out for a wet Ho. Warm up: side straddle hops, Abe vigodas, grass grabbers, hillbillies, arm circles. Then we lined up and sprinted the parking lot, then backpedaled back to the start. Stopping at every tree to do an exercise: 5 burpees, 10 merkins, 15 squats, 20 plank jacks, 25 lunges. Repeated that. Then headed to the pier for a Dora. 200 overhead presses with a rock, 250 curls with Rock, 300 chest press with rock, 350 LBC’s no rock. Back to flag for COT
-
He really said that….. – from Fracsac
The Star is now The Goldmine, and the new location at Lasalle Park elevates Friday options to another level.
With the new launch, YHC took the Q to set the new AO on a path to success. With the Shovel flag planted, a disclaimer was given, then a short mosey to a nice grassy area.Warmup consisted of the usual stuff, skipping the unnecessary stuff.
The thang:
Route 66 at the light poles with burpees
Dirty Mac Deuce along the way around the park.
YHC asked RevSox at one point how many burpees we were to do today. He answered 66. That was wrong so we incurred a penalty of 10 burpees with 14 more along the way to our next stop.
Complete 2 burpees, skip 30 yards, run back. Rinse and Repeat x 5.
Mosey back to flag for plank and J-Lo’s.
COT
NMM
– Found some new options for beat downs.
– RevSox pulled up at 5:29 and said he was supposed to be at the Uptowner to Q. We then heard him mutter something under his breath, something that I can’t put in black and white. I think I’ll bring soap next Friday.
– 100 burpees down. We could have done more.
– YHC is aware of what everyone is thinking: what about Q vs Q? YHC will speak with Mambi and the details will be provided to give you that monthly Fix.SYITG
-
Just Chillen’ (literally) at The Ho – from Baywatch
Fracsac and Kennah Brah joined YHC for a cold and windy beatdown at The Ho. The temp was around 40 but the wind off the lake made it feel much colder. With disclosures given, we circled up for a much needed warmup.
25 SSH IC
20 Mountain Climbers IC
15 Imperial Walkers IC
15 Arm circles (F/B) ICThe Thang (Part 1)
There were 5 trees along one side of the parking lot equally spaced at 10-15 yds apart. So we lined up at one end and did some modified suicides. Crab walk to first tree and back. Do 5 burpees. Lungewalk to second tree and back. 5 burpees. High-knee skip to third tree and back. 5 burpees. Run to last tree and back. 5 burpees. Now that we were all thoroughly warmed up, we moseyed over to the levy (we unfortunately didn’t have a Chevy to keep us warm).
The Thang (Part 2)
Elevens were on tap. Star crunches (aka Rower crunches) on one side. Bear crawl up. Do 5 squats. Run down and do burpees on the backside. Bernie Sanders back up. Do 5 squats. Then run down to start again.
The PAX were able to finish with a minute remaining so we moseyed back to close it out with the COT. Thanks for pushing me gentlemen!