Tag: Minute Rice

  • Filling the Void – from Mahatma

    Got a call from Minuterice asking what AO YHC was heading to so we could meet up. After a quick check of the Q sheet there was a Void at El Diablo so I figured it was a good opty to Co-Q as team “rice”!

    Minuterice gave some recommendations then decided he would take the warm up which consisted of several dynamic style stretch and leg exercises to get us going. After roughly 7 minutes he passed it on.

    Off to the bleachers – push up climb then crawl down to snake run the bleachers from right to left side finishing with 3 burpees – hold plank until 6 was in plank add 30 seconds finish with 5 Merkins

    Move to the gym wall:
    2 rounds of the running man to rail squats
    2 rounds of 20 second balls to the wall

    Move to the playground:
    3 rounds of pull ups: 3,6,9 reps each followed by a run to the tennis court 5,10,15 Merkins then a lap around the court. If you were there you’ll understand.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    Move to front of gym quick push up ladder to top of stairs then back down.
    Someone was carrying a creature inside themselves that was let loose and just about killed the pax
    Reverse bearcrawl up the stairs bearcrawl down

    Move to the parking lot – line up left to right bearcrawl our 15 yards – 3 burpees Reverse bearcrawl another 15 yards – 5 burpees sprint back to a plank position to recover “actively”

    Line up – Indian Run back to the flag

    Finished with
    YHC – V Ups
    Minuterice – “donut sit ups”
    Mr Rogers – Shoulder taps
    BooBoo – single leg wife pleasers

    COT – we named our FNG – SamBreaux

  • Keeping the Momentum – from Mahatma

    10/17 heard the callout of WarEagle to pax to keep the Momentum of West Metairie area beatdown going. Saw a need to fill the Q – called Minuterice and got his hard commit on my drive home Tue night. Game plan was set in motion to create a beatdown that minimized running yet provided enough cardio to think you did.

    Warm up with
    Scantron x 2
    Windmills
    SSH
    Mnt Man Poopers
    Mnt Climbers
    Shoulder Taps

    Went to the playground
    4 on the bars holding a pull up with chin over the top
    2 did 5 dips
    Rotate through until all completed
    2 rounds

    Mosey to the blocks
    6 stations:
    High Plank
    Jump over burpees
    Low plank
    Jump over burpees
    Straight out curls 25#
    TriCep Extensions 25#
    Rotate through with 5 burpees as the timer
    2 Rounds

    Line up for Indian Run to the theater ramp – pax in the back farmer carry to the front place blocks wide enough for pax line to run through with last pax picking them up running to the front – continue to target location

    Now 5 stations
    Dips
    Box jumps
    Decline Merkins
    Incline Merkins
    Farmer Carry blocks to the top of the ramp and down (timer)

    Rotate through 1 time

    Intro of some new Mary: all below to cadence of different lengths – mainly 2 to 3 reps past the moaning.

    Dr W’s (not new to all)
    Elevated V’s – in the sitting position hands behind head raise legs to touch feet
    Same position – alternate left hand Tks rht foot then flip flop
    Same position raise hands straight over head – bring knees to upward tuck while bring hands down to tap knee
    Kick stand position brings knees up to chest then extend out gas pump to a V

    2 rounds of Indian Push ups with crucible finisher

    Indian block run back

    Repeat Mary from above
    Repeat pull up hang with dips from above

    One round of 3 on 3 block drag

    COT

  • Never Forget – from Bolt

    22 years ago the USA was changed forever by an attack like no other; today we remember that day, honor those who died, offer reverence, and ponder the years in between as well as those ahead of us.

    Warmorma of the normal stuff to everyone’s beloved lead off song.
    * Mosey to JPAS
    * Read flight details at each corner
    * Sprint to corner 1 plank til 6
    * Plankorama
    * AA Flight 11
    * Boston – Los Angeles
    * Hit the North Tower at 0846
    * 92 perished
    * SSH x 92 OYO
    * Lunge to corner 2 plank til 6
    * Plankorama
    * UA Flight 175
    * Boston – Los Angeles
    * Hit South Tower at 0903
    * 65 perished
    * Mt. Climbers x 65 OYO
    * Sprint to corner 3 plank til 6
    * Plankorama
    * AA Flight 77
    * Dulles – Los Angeles
    * Hit the Pentagon at 0937
    * 64 perished
    * Squats x 64 OYO
    * Lunge to corner 4 plank til 6
    * Plankorama
    * UA Flight 93
    * Newark – San Francisco
    * Crashed in Shanksville, PA at 1003 after passengers stopped attack
    * 44 perished
    * Merkins x 44 OYO
    Staying in plank, each pax recounts that fateful day.

    * 9 Rounds of sprinting 1 lap up
    JPAS steps and down the ramp, followed by 11 reps of the called exercise
    * Sprint Lap 1
    * Diamond Merkins x 11 OYO
    * Sprint Lap 2
    * Jump Squats x 11 OYO
    * Sprint Lap 3
    * Big Boy Situps x 11 OYO
    * Sprint Lap 4
    * Carolina Dry Docks x 11 OYO
    * Sprint Lap 5
    * Lunges x 11 OYO
    * Sprint Lap 6
    * Flutter Kicks x 11 OYO
    * Sprint Lap 7
    * Wide Merkins x 11 OYO
    * Sprint Lap 8
    * Sumo Squats x 11 OYO
    * Sprint Lap 9
    * Burpees x 11 OYO

  • Lakeview vs. Pontiff II

    Three months ago the men of Lakeview, unannounced and uninvited, strolled into Pontiff on the day of the Wally Run and threw down the challenge to the men of Pontiff for an Ultimate Frisbee battle. Pontiff never stood a chance as Lakeview mopped the floor with a commanding win.

    Thus began a new tradition, the Lakeview vs. Pontiff Ultimate Frisbee War. Lakeview may have won battle one, but the war was far from over.

    28 men came out for the competition on a cold December morning with 26 men playing for three months of bragging rights. Pontiff playing in Miyagi Do whites and Lakeview playing in Cobra Kai blacks. 13 vs. 13 Ultimate Frisbee – no rematch has been anticipated so highly since Rocky and Creed.

    The Pax ran 2 laps around Pontiff Park (next match there will be some sort of penalty for the team with the fewest number of competitors to complete the 2 laps). Then we split for a standard game of F3 Ultimate. 5 merkins for each turnover. 10 merkins for giving up a touchdown.

    Team Pontiff came out with bang like Daniel kicking Johnny in the face by scoring the first touchdown in moments as YHC caught one in the end zone and even completed a second pass to appease the doubts of team Lakeview, and Pontiff was off to the races.

    Thanks to the quality play of Scantron and Two Yutes scoring strikes down the field – team Pontiff won in a blow out – 8-3.

    The war is now tied 1-1. The next match comes in March.

    -Rev Sox