Two PAX arrived to high 50s, no humidity, and a nice breeze. Slowsey to the warmup pad. After a 10 minute warmup, PAX relocated to the JPAS loading dock for use of the ramp.
The motto of the day, keep it simple (but not easy). DORA consisting of 100 big bois, 200 merkins, and 300. PAX 1 Scantrons up the ramp to the loading dock and runs back for a switch.
Mosey back to the flag for three minutes of recovery stretch.
COT, prayers for several people, OUT!
YHC has: been on IR, fartsacked, over traveled, under slept, and generally not done hard things—WHY?! Simple, as we know from Q Source: accountability only exists outside of ourselves. We all need support in that area or you show up in the gloom and a month+ had passed—might as well be your first post!
Ah, the pax surely missed Rapper’s Delight so who am I to disappoint!? Warmorama: Abe SLOWgodas, IW, MMPGM, HB, Tie Fighters R/L, Seal/OH claps, shinooks, self love. Morning Calls on the wet monkey bars. KnOT walk/lunge walk to JPAX for coupons,
The Thang: Full body+abs AMRAP: coupon movement for one min followed by abs for one minute with 30 secs rest in between.
OH Pres-LBC
Chest Press-American Hammers
Tricep Press-BBSU
Curls-Scissors
Rows-box cutters
Kettle Bell swings-Freddie Mercuries
Return to flag for Decadie of Pain: 30 lunge walks, 20 merkins, COT.
Reach out to the pax who weren’t there, ask them for accountability, and offer it to them as well—lest a month+ passes…
When I arrived back home late Sunday night, I noticed some Scrum commitments from several PAX nursing foot injuries; so, I had to adjust Monday morning’s beatdown to avoid jump roping and running yet still set the bar high.
It was a warm but comfortable morning when I arrived at Kennarie Ridge and I was soon joined by @Frac Sac, @Kenna Brah, @Boo Boo, and @ PVC…in a walking boot. Gave disclaimer and headed to JPAX.
Warm-Up
Samson Stretch x10
Self Love x10
Low Slow Squats x10
Tie Fighters x10 right leg front and forward arm circles, flapjack x10
Seal Claps x10
Overhead Claps x10
SSH x20
Headed to the possum’s den under JPAX stairs to retrieve cinder blocks
The Thang – Each round performed as a group
Round 1
Alternating Block Merkins x 30
Bear Crawl up ramp, run down stairs
Round 2
Blockees x 20
Lunges up ramp, run down stairs
Round 3
Block Swings x 30
Crab Walk up ramp, run down stairs
Round 4
Squats with Blocks x 30
Crawl Bear up ramp, run down stairs
Round 5
Overhead Block Press x 20
Backwards Lunge up ramp, run down stairs
Round 6
Block Curls x 20
Walk Crab up ramp, run down stairs
Round 7
One-Armed Bench Press x 10 each arm
One-Armed Rows x 10 each arm
The ramp work was challenging especially the up hill crab walks but the “50+ year old only” group endured and marched on. As we reached the apex for the last time, I think I even heard a “Kennarie Ridge” war cry from @Boo Boo! The Scrum Bunch had conquered the bears and crabs! Returned the blocks to the possum and commenced with pole-dancing back to the flag with a mix of high knee slaps, lunges, and KOT’s.
COT and coffee time with Frac
Everyone can do anything for 50 seconds except merkins after the ropes
Kettle swing
BBS
Merkins
Round of
Mary
Kettle Pull up
Merkins
Baby crunch
Round of
Mary
Plank
Rope
Kettle bell overhead
Round of Mary
Rinse n repeat
COT
As the pax gathered with no definitive Q signed up and KB presuming MacGyver’s declaration to post was also a commitment to Q,—YHC, still gimpy, gave the disclaimer and off to the warmup pad we went for IWx10, MMPGMx10, Abe SLOWgodas x10, Tie Fighters x10 a la Charmin (forward, backward per usual plus side to side with both chinooks), self love x10, SSHx20 and mosey to JPAX via KNOTs, shuffle each way, karaoke each way, high knees. Retrieve coupons.
The pax were each asked 12 or 2? The votes favored “12” and thus it would be…12 exercises in succession per round (10 reps each) with 10 celebratory Blockees before starting the second round.
Not only did MacGyver break a coupon as a Kotter, he also tried to “save” his blockees til the end, presumably bc he fell behind the old men??? YHC had none of it so we synced up and brought him into a soft landing with us before starting round two together (leave no man behind).
Monkey Humpers
Shoulder Taps
Big Boys
Bonnie Blair’s
Merkins
Leg Raises
Scoop Squats
Carolina Dry Docks
Compound Ws
Burpees
Mountain Climbers
SSH
Return to the flag just in time to burpee each “Knocked down” of Tubthumping as time expired. COT.
NMM: we only talked sh!t about you, Pinewood…
Looking to get back in the gloom again this week, YHC answered the call from Boo-Boo to post and ultimately Q the workout.
10 x SSH
10 x Grass Grabbers
10 x Tie Fighters (all four ways)
10 x Mountain Goats
10 x mmp-gms (We ultimately discovered that these should be a 5 count for the full effect of the good-morning)
15 x mncs
Carry the Kettlebel To JPAX, where the price tracker camelcamelcamel came up (https://camelcamelcamel.com/)
The Thang
Get coupons minus 1
A dirty Mac deuce with the bell
Round one
One person does kb swings
The other does bench
Third does bbs
The fourth person runs the lap as a timer
Rotate
Round 2.
Kb swings, triceps, penguins, lap
Round 3
Kb swings, merkins, lbc’s, lap.
Back to pad
Cool down
Low slow squats x 10
Abe slow godas x 10
Self love x 10
Toe touches with cactus arms
2 minutes of hanging as much as possible.
Cot
Prayed for pax and their families who are going through death and pre-death.
As YHC prepped for ANOTHER work trip, the plan was to hedge against road warrior fatigue and grab a local workout before the flight and what better way to avoid the fartsack than to ask for HCs in exchange for taking the Q!? Boo-boo was the first HC and with a text to PVC there would be three—with YHC’s promise to adjust for PVC’s bum foot (me too, brother…me too) and thus a mostly stationary BD it would be.
Warmorama of mostly 10 reps: Abe SLOWgodas, IW, Hill Billies, MMPGM, Tie Fighters R/L, OH and seal claps, chinooks, self love, and SSH x 20 to Frac’s favorite songs with a cherry on top of 2 min. of February NOLA ISI pull up hangs (10 secs work/20 secs rest x 12 rounds) and then off to retrieve coupons for JPAX 7s.
The Thang:
6 Blockees followed by a mosey from the sidewalk to JPAX entrance columns for a single Shoulders, Knees, and Toes planks (TM new exicon!) which is a 30 count plank: punch each arm, shoulder taps, crossover hip taps, Peter Parker, Parker Peter, Low Plank, low Plank Jack, back to high plank, cross over toe tap.
Continue 5 blockees/2SKT Planks for the rest of 7s.
Mosey back to warmup pad for 1 min full body stretch/cool down breathing. COT; honored men—off to the airport…
YHC dreaded the gloom after roughly a month of work travel sans DR posting and the occasional fartsack while in town so what’s a guy to do? TAKE THE Q OF COURSE…
Warmorama of the usual including Abe SLOWgodas, IW, Tie Fighters, OH and Seal claps, MNC (for Charmin’s return to the gloom), SSH all to Frac’s favorite tune followed by a mosey to grab coupons and circle at JPAX.
THE THANG: Satchmo (YHC’s 2.0) is headed to USAF boot camp 2/11 so to begin we did the merkin/BBSU qualifying protocol, Satchmo passed for his age bracket as did most of the pax, for both their and Satchmo’s age bracket, led by Space Cowboy.
Part Deux: CSCROT (with coupons)
Since Frac continues to post and endure Rapper’s Delight, I obliged his call for an acronym to remember what the exercises were (and bonus, Satchmo is joining the granddaddy of acronyms—the military.)!
25 reps/exercise continuous until CSCROT was complete then repeat another round after a brief cooldown (some pax began a third round before time was called).
Chest press
Squats
Curls
Rows
OH press
Tricep press
Return to flag, COT.
As usual, YHC arrived to find the runners there early and even a few KnOTters. By the time 5:30 arrived, Boo-Boo was there to ruck, in addition to bringing news that Bolt would be arriving shortly.
After going around the track and finding all the gates locked, we met with Bolt on the track and realized that our neighborhood time would need to be brief.
On YHC’s way back, we saw a Rougarou leaving saying that he’s finally had it with walking backwards. “Why can we walk forwards, and get to our stretching spot quicker?” he muttered under his breath before crossing over the train tracks.
COT ended with praying for all those struggling physically, but more importantly mentally. Don’t hesitate on reaching out to fellow Pax.
Space Cowboy had to call out in IR in Slack which prompted a call for HCs and with that, YHC’s fate was sealed…plates the flag and as 530 struck, the disclaimer was given to the four other pax who showed. Off to the warmup pad for Abe SLOWgodas, R/L Tie Fighters, OH and Seal claps finished with self love before PP/PP, LSS, and MMPGM since the chaos monkey was here. Finish with Morning Calls before heading to JPAX for BLIMP ladder with a crab walk circuit around the two concrete benches before starting the next round, adding a letter/exercise and five reps:
5 Burpees
10 Lungers 2:1
15 Imperial Walkers 2:1
20 Merkins
25 Plank Jacks
30 Squats
Mosey back to warmup pad for Mary
1 minute/exercise, pax choice: X factor, reverse plank (hold that dime, boys!), Freddie Mercs, wife pleasers, flutter kicks. COT
