It went like this: YHC showed up to the last “chapter” of the Tu pamphlet (book) club…sans BD where Boo-Boo remarked he had been slacking which was interpreted as a cry for accountability and who was I to not oblige!? Space Cowboy unwittingly dragged me into MABA Monday so I offered to Q Wednesday with a promise to deliver the RDA of burpees, penance for not doing anything Tu, and accountability to all pax posting.
The gloom came after a short night of sleep and a very cold, windy morning to accompany my bad attitude and sore body (courtesy of Space Cowboy); the pax were counting on me and guilt/obligation brought me here. The playlist demanded what we’d do—Burpeepalooza!
Warmorama with Mosey to JPAS, Rapper’s Delight (of course): Abe SLOWgodas, OH/Seal/FAC/RAC, Self Love, LSS, Willie Mays Hayes, SSH, Sampson Stretch, finish with 10 burpees IC even though the Q called 5 (do what I do/say during, not before the action…)
The Thang: A group of songs requiring burpees on a certain word/phrase with different body movements for each song. Leveling up burpees between songs to honor Heisenberg. All pax did at least 155 burpees (playlist below), mosey back to flag and burpee on the six. COT
Tag: Space Cowboy
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Burpeepalooza: Heisenberg would’ve loved this one… – from Bolt
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Burpee Ladder of No Regret – from Space Cowboy
Weather: Temp 40 degrees with gusts up to 28 mph
With the front barreling through the area, I did not expect many PAX when I arrived at Kennarie Ridge. But, it was no surprise that Bolt, Fracsac, and Kenna Brah showed up for our burpee BD in support of MABA. I gave the disclaimer and we headed to JPAX to seek shelter from the wind for our warmups:
Samson Stretch x10
Low Slow Squats x10
SSH x20
Forward Arm Circles x10
Backwards Arm Circles x10
Overhead Claps X10
Imperial Walkers x10The Thang – Burpee Ladder (down only) of No-Regrets
Start at front of JPAX
15 burpees
Run 400 feet to back of JPAX into the wind gusts!
14 burpees
Run 400 feet to front of JPAX
13 burpees….
Same pattern until we reached 1 burpee
TOTAL: 120 burpees and 1 mile runKennaBrah then introduced an exercise that I cannot describe but we named it, Gluteus Rampus. Gluteus Rampus x 5. Ask Kenna Brah to demonstrate at your next workout or party!
Headed back to flag with a mix of high knee claps and KOT. At flag, we completed several lunges and 15 more burpees bringing the total burpee count to about 135.
COT -
Foggy Dew for 2 – from Kenna Brah
The gloomy fog saw two dedicated PAX arrive and ready to take o the day.
PIckup a 80 and 40# sandbag, then mosey to the JPASWarmup with arm circles, IMP Walker, LS Squats
DORA –
One PAX with 80# on his back , walks up the long ramp backwards as the timer
with 40#Bag
100 – Curls
200 – Squats
300 – RowsFINI
Then moved to the loading ramp
7’s
Start with Squat, lung up and then Donkey KicksMosey back
COT
Prayer for illneses, mental health etc. -
Mana FLow Brah – from Kenna Brah
YHC was feeling frisky and thought of a delightful combo meal for the PAX.
Having assembled at the flag, in the gloom (literally) we moseyed to the JPAS and coupons were acquired.Warmup – using random rep counts to keep everyone in a chaotic mood.
Arm Circuit
Finished with some North African Sance Salon moves
Imperial walkers
Toy Soldiers
Low Slow SquatsThang a majig Combo Meal
5 Sets
Move 1 – 15x
Form Standing Position – Inch Worm out to a Merkin
Push back into a frog, then push out to a cobra and then push back to an A-Frame – Return to standing. This would look like an animal flow workout
Move 2 15x
With Coupons –
Curl Up to OHP To Tri Cep, Return to Curl Down
Move 3 15x/leg
Coupon Hold – LungeMove 4
Hold Coupon in front like a static curl, arms bent at 90 deg. (we;re making groceries), walk up/down the ramp
That’s a set, repeated 5xThat was alot more work than I expected, so everyone was breathing hard
FINI
On your 6, hold coupon behind your head, knees in LBC position
Pull coupon to over your , elbows touching knees, return to starting position
10xHolding Coupon Over your chest – Protractors 3 rds
Side Plank – 10/side
Times up – Mosey back
COT -
2 Weeks is 2 Long! – from Bolt
YHC had been under the weather and traveling, leading to too many fartsacks and too many excuses. Having had enough the call was made for HCs to Waning Wednesday at The Goldmine. Boo-boo was first to answer with a choice offered: The Goldmine or Pontiff and YHC texted with Pontiff…in the event he fartsacked so as not to leave Boo-boo solo. Space Cowboy HC’d which meant The Goldmine would prevail for both pax previously destined for Pontiff!
Having started this whole thing, YHC prepped to Q—speaker and Frac’s favorite song in hand. Disclaimer and off to the warmup pad for LSS, Abe SLOWgodas, Tie Fighter R/L, SSH, Shoulder taps, PP/PP, OH claps.Mosey to JPAX via shuffle each direction, karaoke each direction, KnOT walk, Mosey, switching at each light pole.
The Thang: KISS—ascending ladder BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats) with 10 step ups 2:1 after each letter:
5 Burpees, step ups
Add a letter and 5 reps to the count
5 Burpees, 10 Lunges, step ups…
…all the way to 30 Squats
YHC had to pause several times for HR to drop below 160 before resuming as Space Cowboy lapped us, per usual.Mosey back to warmup pad for Mary, pax choice: LBCx30, Dying cockroachesx30, Protractor Penguins (this one sucked and WILL return)x5 at 15/90/45/15/45. Switch to AMRAP of pax choice while 30 sec. dead hang is timer: plank, xfactors, and close out time with high plank. COT
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Wednesdays at JPAX are Back!!! – from Boo-Boo
A party of three showed for the compound movement, block beatdown that’s been delayed several times due to a lack of attendance on Wednesdays.
A mosey to JPAS for a warmup, which included Abe Vigodas, Grass Grabbers, Mountain Man Poopers, Thai Fighters, Mountain Climbers, Merkins, the Kenner Bra famous Parker Peter Peter Parkers, and so on.
Next, to the Possum Nest for coupons; then to the ramp of the loading dock.
THE THANG:
Man Makers x 5
Scantron (formerly known as Bernie Sanders) 1/4 way up the ramp, run back to your brick; Scantron halfway up the ramp, run back to your brick; Scantron to the top of the ramp, run back to your brick
• Man Makers x 5; Thrusters (squat press) x 10
Scantron shuttle run
• Man Makers x 5; Thrusters (squat press) x 10; KB swings x 15
Scantron shuttle run
• Man Makers x 5; Thrusters (squat press) x 10; KB swings x 15; skull crushers x 20 sqcurls
Scantron shuttle run
• Man Makers x 5; Thrusters (squat press) x 10; KB swings x 15; skull crushers x 20; sqcurls x 25
Scantron shuttle run
• Man Makers x 5; Thrusters (squat press) x 10; KB swings x 15; skull crushers x 20; sqcurls x 25; elf on shelf x 30
Scantron shuttle run
Return the coupons, mosey to the flag, and COT. It’s great to be back and always an honor to lead! Boo-Boo out!
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Veteran’s Day: 11/11 Must be 11s – from Bolt
YHC fartsacked more than acceptable last week so seeing an empty Q sheet meant only one option—Q. The inscribed bat signal illuminated Slack and 4 pax headed the call, including a hobbled KB and a less and less rare Rev Sox return. Potable phone charger in hand at 5:29:57 and flag planted for the 5:30 disclaimer and mosey to warmup pad for Abe SLOWgodas, after which Charmin noted something was noticeably missing while silence was noticeably present—had enough of the 2.1a port fed the electronic overlord? “YES” was the answer—so JBL jumped to life with the requisite song to get us through the balance of the warmorama:
R/L Tie Fighters x 10
OH claps x 10
Seal claps x 10
MNC x 10
Self Love x 10 (school Charmin on the nuanced difference from Michael Phelps)
Open/close the gate x 5 of each/leg
SSH x 20
Mosey to JPAX for 11s on 11/11 which of course requires a playlist deviation (Sousa’s greatest hits)—and Frac missed it!The Thang:
10 burpees
Run up stairs
1 box jump
Run down ramp for –1/+1
Circle 6 and recoverBack to warmup pad for Mary, rotate circle with pax-called exercise for 1 minute each:
Scuba/flutter kicks
Freddie Mercs
Single leg, straight leg wife pleaser
Dealer’s choice plank with switch on Charmin’s timed call
COT including Pledge of Allegiance
Honored to lead, men. -
Monday morning make it up as you go – from PVC
Mosey to the pad on a nice cool morning.
Warm up: stretch arms, Abe vigoda, grass grabber, calf scoop, imperial walker, Peter Parker.The thang: every one choose an exercise, last
man is the timer who runs backward to the can while everyone does their exercise. Rotate , 2 rounds.
Mosey to the JPAC for a round of 11’s: step ups, run up the stairs, monkey humpers then down the ramp.Mosey to the COT
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A Taste of H8! – from Space Cowboy
Weather: Clear, no wind, 55 degrees
Another beautiful morning at Kennarie Ridge! Gave disclaimer and headed to JPAX.
Warmups
Samson Stretch 5 sec hold x 5
Slow Low Squats x10
Abe Slogodas x10
Forward Arm Circles x10
Backwards Arm Circles x10
Seal Claps x10
SSH x15
Hillbillies x10The Thang
In preparation for the H8 at Okwata this Thur, I thought this beatdown would help us work on those bear crawls. Kenna Brah and Charmin did their own exercise routine since they were nursing injuries.Start at front of JPAX
Run to JPAX loading dock ramp, Bear Crawl up, Lunges down
Run back to front of JPAX
Burpees x10
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Step Ups x30
Repeat run to loading dock ramp, Bear Crawl, Lunges, and back to front of JPAX
Burpees x10
Merkins x20
Step Ups x30
SSH x407’s: BBSU, run up stairs, Step-ups, run down ramp
Head to flag. COT
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11s + 1 Burpee buy-in – from Bolt
YHC wanted to avoid another fartsack and put out the call in Slack for HCs in exchange for the Q—2 pax heeded the evening call AND actually showed up in the gloom!
Glorious breeze that caused a flag repositioning after warmorama on the pad.
Warmorama serenaded by the requisite Rapper’s Delight: Abe SLOWgodas, IW, LSS, SSH, Tie Fighters L/R, OHC, Seal claps, self love all IC (reps of 10-20)
The Thang:
Mosey to JPAX for 11s with a 1 burpee buy-in/round consisting of 10 dry docks at bottom with a mosey up the steps for 1 tricep dip on the benches, returning via bear crawl down the ramp for each additional round’s burpee buy-in.Lunge/KnOT/mosey back to flag with stops at two benches for (10) 8-count R/LLSU and 10 derkins followed by 6 MOM: 30 LBCs, 20 Freddy Mercs, 20 American Hammers, Protractors, 20 flutter kicks, wife pleaser plank. COT, honored to lead.