Tag: Lulu

  • A Three Cord Strand is Not Easily Broken – from Lulu

    But Lulu tried. He made us do BLIMPS up the Mountain. It was hard.

  • Smurph Mountain Misogi part 2 – from Sandbar

    Same as before. Gather in groups of 4 of simliar speed – one to run for help and 2 to carry the body. Quick disclaimer. No Warmup. 5 mountains. 10 burpees at the bottom and top of each mountain. That’s a Century. Plus a mini- murph tucked into the middle with 25 pullups, 50 pushups, and 75 squats. Most everyone made it back by COT, but noone completed 5 mountains. The Rules of a Misogi (according to Michael Easter) are Rule 1: Make it really hard. Rule 2: Don’t die. Except for one pax spewing Martinelli’s, there were no casualties. But the Smurph Mountain Misogi remains a challenge.

  • Short Circuit – from Reluctant Yankee

    Today the Q was mine and what a nice treat to show up with a FNG and Chardonnay pulling a Kotter and joining us in the GLOOM! Man the 10 degrees cooler was a total game changer for my energy at the beatdown.

    Quick disclaimer – and then 22 MEN did the difficult thing and posted for F3 Birdcage at Audubon Park.

    We ran the mini loop by the club house for a warm up and then a quick COP warm up with SSH, Imperial Scott Walkers, Mtn Climbers, Dying Roaches, and Bird Dogs x 20

    Quickly set up a SHORT CIRCUIT –
    Station 1 in the benches –> Dips, Bulgarian Split Lunge L/R, Irkins and Derkins, and Seated Squats (x 20)
    Run to Station 2
    Station 2 SUICIDES in OAK ALLEY
    Run to Station 3
    Rows and Plank Jacks x 25
    Run to Station 4
    Pull Ups x 10 or Negatives
    Run back to Station 1

    Back to the BANDSTAND
    6 MIN OF MARY
    LBC, LBT, Lil baby obliques, Hip Dips L/R, Wife Pleasers, O Mary, Flutters, and Low Country Crab x 20

    Thanks for the opportunity to Q today!

  • Brick by Brick, redux – from Sandbar

    WARM UP and Merkin-0-rama
    Mosey the parking lot to the truck to distribute 2 bricks per PAX. PAX moseyed across the street to the field in front of the zoo. 20 merks OYO. SSH IC, 10 merks OYO. 20 Grassgrabbers IC, 10 merks OYO. 20 Windmills. 10 merks OYO. 20 hillbillies IC. 10 merks OYO. 20 Imperial Walkers IC. 20 Merks OYO.
    THING 1 – BLIMPS (with Bricks) at the corners of field, 5-10-15 etc, 2 is 1.
    PAX then slow moseyed to the green wall outside the zoo, with curls on the way.
    THING 2 – Grab some Wall. Dodo Bird (With two bricks assume the People’s Chair, brick in each hand and at rest down your sides is the default position. In cadence Wonderbra (assume the People’s Chair position. Start with bricks close to body at chest level. Push bricks up over head fully extending arms, bring bricks back down to chest position, then push them straight out in front until complete arm extension reached. Return to starting position). 2 sets of 4 count 10 each. 10 count between. Then the PAX finished with some balls-to-the-wall decline merks, with elevation to the
    THING 2 – PAX paired up for CBGB (Carolina Drydocks, tricep extensions, Brick-flys, trap shrugs ), one PAX lifts while the other runs with the bricks up two lights and back and flapjack, until all PAX complete.
    Line up two rows for Indian run back to Oak Alley. Circle up for Mary – Angie led on 30 4 count LBCs. Then 35 4-count Freddy Mercurys. Then 40 4 count penguins, then LBOs. Finish with 10 more merks OYO.
    COT
    Back to the flag for countoff, name-o-rama, announcements and intentions.

  • Classic Skinny – from Reluctant Yankee

    Today we arrived to the AO Q-less. I stepped up and took over.
    Fun AM because James Vaicius aka Reluctant Tiger decided to join me for a holidy early wake up call. Memorial day TAP for all men killed and wounded defending the US in combat or in defense. And to their families.

    So we ran the parking lot and circled up at the bandstand for a COP.
    SSH, Imp Walker Squats, Roaches, and Mtn Climbers x 20
    Then we ran to the row bars.
    Row bars x 20 was the count. The other groups were burpees, lungees, and shoulder taps
    Then we ran to the bridge: side shuffle, open the gates, toy soldiers per running man
    At the bridge we did Monkey Humpers, LBCs, Peters and Parkers x 20
    Then we ran to the benches
    At the benches we did step ups L/R, dips, Decline and Incline Merks, and R/L Bulgarian Split lunge,
    Then we prisoner ran to the field by the golf course. Explained Mary.

    Here we did O’Mary, Flutters, LB Obliques L/R, and Freddies x 20
    Then we ran to pull ups. Indian Run.
    Each PAX did 5 -10 pull ups then we planked until the 6.
    Then we did HORSES to the STABLE on the golf cart track.

    Happy to do some F3 with these guys. Lots of celebration of Sphinxters successful crawfish boil. And to WIllie’s crawfish.
    Sad that I missed it!
    SYITG

  • In Honor of Old Yankee – from Hawgcycle

    I asked Chat GPT to right the backblast as a song in the style of Yankee Doodle Dandy. Enjoy.

    (Verse 1)
    Hawgcycle led us up the hill, in honor of old Yankee,
    To Wolfpack Mountain, with a thrill, we joined his workout frenzy.
    With 27 Pax, we gathered there, for a celebration so grand,
    For our friend Yankee, beyond compare, we formed a mighty band.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 2)
    We started with a 4x4x48, just as Yankee desired,
    Four burpees every four, no time to grow tired.
    Side Straddle Hop, a challenging feat, to end in perfect sync,
    Angie’s List struggled with the beat, but we laughed, not a blink.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 3)
    Imperial Scott Walkers, we marched with pride,
    Bill Buckners, oh, the Red Sox’s ride.
    Climbing mountains, reaching peaks, conquering what we dared,
    For Yankee’s tribute, strong and sleek, his spirit in the air.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 4)
    A Dirty McDuece, exercises galore, we pushed our limits high,
    Merkins, LBCs, and so much more, reaching for the sky.
    Running laps, up stairs and ramps, the energy burning bright,
    Hawgcycle’s tribute, like a champ, a challenging delight.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 5)
    Levee to the Chevy, a backwards race, we faced it with a grin,
    Bobby Hurleys, partners switch their place, determination from within.
    To the flag we ran, spirits held high, eight-count body builders soared,
    Yankee’s honor reaching the sky, our bond forevermore.

    (Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

    (Verse 6)
    Yankee Aggressor, Southern Gentlemen’s pride, we gave it all we had,
    With four burpees, side by side, laughter filled the squad.
    In unity, we stood so tall, with gratitude in our heart,
    For Hawgcycle and Yankee’s call, a friendship to never depart.

    Chorus)
    Hawgcycle led us up the hill, in honor of old Yankee,
    We did his favorite workouts still, to make him feel quite cranky.
    We exercised with all our might, to celebrate his birthday right,
    Hawgcycle led us up the hill, in honor of old Yankee.

  • My cadence is PURE. Angie is Rotten inside. – from Reluctant Yankee

    Much afternoon debate on the cadence. After I made the PAX repeat their SSH until they followed my cadence this gloom – this afternoon the handheld devil box has been full of chatter about the call of cadence. Fun times.

    Humid gloom.
    24 pax including 1 FNG gathered for a TubeSteak led beatdown but TubeSteak is in Hawaii with the Navy this week so I volunteered to cover for him.
    disclaimer.
    Ran to the FIELD by AUDUBON ZOO.
    COP 1: SSH x until everyone got in cadence. Imp Scott Walkers Merks Mtn Climbers Roaches
    Ran to the Birdwatcher Statue
    Explained the Dirty MacDeuce
    Then we ran a long lap to Magazine St and back.
    COP 2: Slow Squats, Merks, Dying Bugs. Flutters x 12
    Long lap.
    COP 3: Lunges, Shoulder Taps, Hip Dips both sides x 12
    Long lap.
    COP 4: Bobby Hurleys, Staggered Merks, Lil Baby Obliques both sides x 12
    ***Angie’s list full of hot air – let it fly today – so bad I almost barfed. Thats AL.
    Long lap.
    COP 5: Monkey Humpers, Plank Jacks, Freddie Merks, and Low Country Crab
    Ran to soccer field for more CORE.
    Russian Twist, LBC, Scissor Kicks, Plank Walk and JLOS. x 20

    Ran back to FLAG. Southern Gentleman, Yankee Agressor, Nolan Ryans both sides

    CLOSED WITH A CIRCLE OF TRUST.

    We named FNG – THIRST-ON

    Peace-RY

  • Hands free – Argentina won the cup! – from Reluctant Yankee

    YHC had the Q for a Monday chilly skinny. 18 PAX circled up for a quick disclaimer kind of and we were off joined by a FNG-soon to be named Hands Free – Headlocked by Whopper.
    Took off to big field across from Zoo.
    Warmup COP SSH x 20, Imp Walkers x 20, Shoulder Taps x 20, and Roaches x 20
    Run over to the Audubon statue for a modified Dora.
    Partner up – Plank Jacks for #1 while #2 runs a lap – then flip flop
    Then Dips for #1 while #2 runs a lap – then flip flop

    Then we ran to fly by the river for a COP –> walking plank, hip dips, jlos, and nolan ryans

    Then we ran to the hill. Merks 20 run over the hill drop 4 and do 16 merks repeat and drop by 4 again to 12 drop to 8 and drop to 4.

    Indian run off the FLY – RUUUUUUUUUUUUUUNNNNN! TRAIN.
    We didn’t make it – TRAIN blocked us but lucky us only one car.

    Ran to the LABRYNTH. I swept the 6 with the 29 year old FNG -Hands Free and even though he said the workout wasn’t hard he was suckin air a la Jingle Vader. LOL.

    At the LAby we did 20 Dips, 20 Wife pleasers using the bench and 20 decline merks.

    Ran to the flag for the complete 2.35 mile loop.

    Nice Monday gloom!
    Always fun to lead. See you on Friday for my next FROZEN Q.
    Peace – and Gratitude.
    RY

  • Less Than or Equal to One Man Left Behind – from Tinkles

    Last week we had some aggressive workouts. Llama is still somewhere on the golf course. We think he will be back. With that in mind we stayed centered on the flag but were still able to get some quality time in!

    Warm Up:
    SSH x 30, IW x 20, FAC x 20, RAC x 20, Mountain Climber x 20.

    Beat down:

    1/2 mile loop with station for 30 LBCs, 20 Squats, 10 Merkins. Pax covered a range of 2-3 miles.

    Count off, Namorama (Welcome FNG Wilson!), Intentions, Prayer.