I showed up early to put a mile in for RCR, which I always listen to music. Our resident pop culture expert, Hammer, inquired what I was listening to. I told him Prince’s Let’s go crazy. To which he just belted out the lyrics as if he wrote them. Most impressive.
Warm-ups: ssh, grass grabbers, torso twists, cherry pickers all in cadence
The thang: Mosey to the courthouse for some 11’s. Merkins and jump squats with running the length and up the courthouse steps. Once finished, on lap around the courthouse, then a quick trip to the rock garden. Picked up a good rock for some curls for the girls, rows for the bros, and overhead presses (all in cadence). Back to the A1C for round robin core. Hammer prayed us out. As always, thanks for letting me lead. Still waiting for cowbell to show up on Friday, maybe even Q.
Tag: The A1C
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Dearly beloved, we have gathered here today To get through this thing called life Electric word life, it means forever and that’s a mighty long time But I’m here to tell you, there’s something else The afterworld, a world of never ending happiness You can always see the sun, day or night So when you call up that shrink in Beverly Hills You know the one, Dr. Everything’ll Be Alright Instead of asking him how much of your time is left? Ask him how much of your mind, baby ‘Cause in this life things are much harder than in the afterworld This life you’re on your own And if de-elevator tries to bring you down Go crazy, punch a higher floor – from Jose10k
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Dearly beloved, we have gathered here today To get through this thing called life Electric word life, it means forever and that’s a mighty long time But I’m here to tell you, there’s something else The afterworld, a world of never ending happiness You can always see the sun, day or night So when you call up that shrink in Beverly Hills You know the one, Dr. Everything’ll Be Alright Instead of asking him how much of your time is left? Ask him how much of your mind, baby ‘Cause in this life things are much harder than in the afterworld This life you’re on your own And if de-elevator tries to bring you down Go crazy, punch a higher floor – from Jose10k
I showed up early to put a mile in for RCR, which I always listen to music. Our resident pop culture expert, Hammer, inquired what I was listening to. I told him Prince’s Let’s go crazy. To which he just belted out the lyrics as if he wrote them. Most impressive.
Warm-ups: ssh, grass grabbers, torso twists, cherry pickers all in cadence
The thang: Mosey to the courthouse for some 11’s. Merkins and jump squats with running the length and up the courthouse steps. Once finished, on lap around the courthouse, then a quick trip to the rock garden. Picked up a good rock for some curls for the girls, rows for the bros, and overhead presses (all in cadence). Back to the A1C for round robin core. Hammer prayed us out. As always, thanks for letting me lead. Still waiting for cowbell to show up on Friday, maybe even Q. -
Back to School where I don’t get no respect – from Jose10k
After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
1st grade: Merkins
2nd-Leg Lifts
3rd-Big Boy situps
4th-Squats
5th-Air pressess
6th-lunges
7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.Thanks for letting me lead on this cold morning. Still no respect yet though.
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Back to School where I don’t get no respect – from Jose10k
After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
1st grade: Merkins
2nd-Leg Lifts
3rd-Big Boy situps
4th-Squats
5th-Air pressess
6th-lunges
7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.Thanks for letting me lead on this cold morning. Still no respect yet though.
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Back to School where I don’t get no respect – from Jose10k
After a victorious Crazy Ivan, YHC was a bit sore and tired. I knew I had the Q, but had put it off to this morning. The highest form of flattery is imitation. So I stole Shooters back to school, but mine wasn’t the Billy Madison version. Mine was Rodney’s.
Warm-up: All IC to 12, ssh, grass grabbers, self love, torso twists and shoulder rolls
The thang: Perform 12 reps of each exercise for each grade. Move up a grade, perform the previous grade exercises, plus the new one. One loop around the parking garage, down to the bottom, then back up.
1st grade: Merkins
2nd-Leg Lifts
3rd-Big Boy situps
4th-Squats
5th-Air pressess
6th-lunges
7th-12th, didn’t make it. We dropped out to pursue our careers. COT and Moby prayed us out.Thanks for letting me lead on this cold morning. Still no respect yet though.
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BBQ, where are you? – from Jose10k
After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ? -
BBQ, where are you? – from Jose10k
After having the Wu-Tang Clan visit the house of Jose 10k, YHC was finally able to safely rejoin the gloom. I was eager to get back to grind at the A1C, but where’s BBQ? Where o where is BBQ?
Warm-ups: ssh, torso twists, self love, grass grabbers, cherry pickers
The Thang: Four corners, back peddle the short length, run the long length. 7 merkins at each first, then 14 hand release, 21 slow squats, followed by 28 leg raises. Mosey to the bottom of the garage to do calf raises (3 per step) all the way up. Finished off with a few minutes of good stretching. Fletch prayed us out. Glad to finally be back at it. But seriously, where is BBQ? -
It’s Lonely at the Top – from Mobydick
Well the cold breezy drizzly gloom almost took out a perfectly good AO. But No Mobydick and Turbo Dog to the rescue. A few minutes late start so I could drive up to the roof of the garage to be sure no other intrepid were lurking about and a light workout began. Since it was only me (Turbo Dog was doing his olfactory inventory) I had me warm up literally with some self love and high knees. The thang was traverse the perimeter of the first and second floor of the garage doing karaoke. Butt kicks. High knees backpedal lunges and and occasional leg of squats. Deeep squats at each parking strip. Some legs got a sprint. Up and down both ramps Up and down all three sets of stairs. That works out to almost a mile. To top it off our came the chain which is 81’ long by the way and a good solid drag back and forth across the garage. A good dose of leg lift and Turbo Dog wrestling and a counts Rama. Prayers for Jose 10 k and Peacock and homeward bound. The chain is unbroken
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Leg Work @ the A1C – from Einstein
a cool 42 degrees at A1C this morning
without the stalwart BBQ around to entertain the PAX with his Midwestern sensibility, we got right down to business
and after a short disclaimer…Warmup:
all 20xIC: Arm Circles, Side Straddle Hops, Good Mornings, Hillbillies, Shoulder Shrugs, Imperial Walkers,
Thumb Drives, Swimmers, Grass Grabbers, Cherry Pickers, Neck Rolls, Seal Jacks, Smurf Jacks, Irish Scissors, maybe some more…Thang 1:
on the Upper Deck ramp of the Justice Center Parking Garage
a set of 11s; with squats on the upside and lunges on the downside
with back-peddling, laterals facing North, laterals facing South,
karaoke, and regular run (repeating the ramp work 2x)Thang 2:
to the stair well for some flexibility work;
on the bottom floor one Pax goes up the stairs – heels to hands fashion – while the remaining Pax perform side straddle hops
once the lead guy touches the first landing, the next Pax takes off in the same fashion. At the top of the stair well, the arriving PAX does side straddle hops until the whole Pax finishes
their climb.Mary: round robin on the Mary
Einstein 20 V-ups
Moby 20 inverted scorpions
Jose10K 20 penguins
Fletch 20 crunchesCount-o-rama
Fletch prayed us out into the day with a St. Stanislaus Rock-A-Chaw special
Thanks guys. Always extremely decent of you letting me lead.
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Chilly Chain Gang – from Mobydick
Upper thirties and breezy made the second level of the parking garage the better choice.
Warmed up with 20x IC SSH/Slow Squats/Windmills/Torso Twist/Self Love High Low and Hug maybe something else. Then a lap around the garage and back to the start for the thang.
Really simple. Split the PAX on either end of the garage and first man took off dragging “The Chain” (120’ of 3/8” cargo chain) the full length of the parking garage. Wire to wire. On rough concrete that makes for some serious effort.
While waiting a turn the rest cycled through 5 Reps each of Squats/Merkins/SSH til everyone had two drags.
Straight into shuffle left/right the length of the second deckand back. Then up the stairs double pumping each step calf raises.
At the top another shuffle left/right to the ramp and back peddle down to second deck for some core.
On our sticks for 20x IC Crunches/Leg Lifts/Jane Fondas
With 5 minutes to go another round of chain for everyone. COT
